10 EXPLOSIVE Speed & Agility Exercises For All Athletes! (Sets & Reps Included!)

Being Explosive (first step quickness) off the line is what gives the elite athletes their advantage in sports (football, basketball, soccer, and baseball, etc). These 10 Explosive Speed & Agility Exercises will help build your fast twitch fibers to get the edge over your opponent on the court or field. 

There is no excuse not to add these to your workout because you can do them anywhere, even at home! After a few workouts you will not only see your speed increasing but your Vertical Jump, Change Of Direction Quickness, Explosiveness, And Overall Athleticism.

Here is the breakdown of each exercise:

4 Square Agility Drill – 3 drills

How To Perform: Lay out 4 items in a diamond around you (N, S, E, W like a compass) as in the image below. Stand in the middle of the objects and follow this process: 1. Run to the right and touch the object. 2. Run all the way back across to touch the object on the left. 3. Run to the middle and do a cut to the object you were initially facing. 4. Turn around and run out the back. Repeat starting twice on the right and twice on the left.

Single Leg Lateral Hops – 2 Sets | 10 Reps

How To Perform: Have the markers in a straight line. Then laterally hop over the makers with one foot down and back then switch feet and then do the same. That is one rep.

Single Leg Same Leg – 2 Sets | 10 Reps

How To Perform: Start standing on one leg as in the first image. From here you are going to explode laterally off the one leg and you will land on your SAME leg that you jumped off of. From here do the exact same thing going back the other way. 

3 Hop Lunge Holds – 1 Sets | 10 Reps

How To Perform: You will hop 2-3 inches from the ground three times. On the third hop, you will explode up and land in a lunge, while you are there you will hold for 2-3 seconds. Make sure to land softly and controlled. After the lunge, you will reset and repeat.

Single Leg Butt Kick – 2 Sets | 10 Reps

How To Perform: Stand on one leg and begin jumping. Each jump you will be landing on that same leg while trying to kick your butt mid-air. It helps if you use your arms in the motion as if you were running.

Single Leg Pop Up – 2 Sets | 6 Reps

Start on your knees as in the image below. From here place your arms above your head in a controlled manner and use them to explode up off the ground into a squat position. As you swing your arms down and then up make sure to push your hips forward. Once you land, make sure land on one leg only.

Pop Up Single Leg Lateral Hops – 2 Sets | 6 Reps

Start out with a pop up and land on one leg. Once you land, you will go straight into single leg lateral hop. Once you land on your other foot you will repeat going back.

3 Hop Tuck Jumps – 1 Sets | 10 Reps

You will hop 2-3 inches from the ground three times. On the third hop, you will explode up and bring your knees to your chest. Make sure to land softly and controllable. After the lunge, you will reset and repeat.

Pop Up Tuck Jump – 2 Sets | 6 Reps

Start out with a pop up and land on one leg. Once you land on booth feet you will explode up in the air and bring your knees to your chest.

Broad Jumps – 3 Total Jumps

How To Perform: You will have both feet lined up next to each other. Then you will swing your arms and jump as far as you can. We recommend that you have a tape measure next to you to track where your back heel lands.