13 Speed And Agility Workouts For Football Players

Everyone knows that speed and agility are the name of the game for football players….and for any athletes. We work with some of the top speed and agility trainers in the world and decided to make a short compilation of some of the speed workouts from some of the coaches that we work with. There are many different ways to speed train, but here are just a few workouts that are easy to do without much equipment. We hope you enjoy!

  1. Sprint Stance & Speed Starts

Coach John Walker breaks down the best speed stance for a 40-yard dash to help lower your times.  He also demonstrates with his athletes different speed & agility exercises that you can do to enhance your speed starts.  Work on this technique for 20-30 min a couple days a week. 

2. Fast Twitch Speed & Explosion

Former New Mexico Lobo, Aaron Brack explains how to run a 4.3


To develop fast twitch muscles to increase speed and explosion. 


Aaron Brack describes 2 types of exercises to add to your speed training routine to help you get faster.


2-3 sets | 2-3 reps



3. Speed Mechanics Drill

Coach John Walker breaks down speed drills that you can do to help your speed mechanics.  These are speed drills that you can do 2-3 times a week as your warm-up for your speed training workouts.


4. Footwork Circuit For Speed

Footwork Circuit For Speed Training - Try this training routing to help you with your speed, agility and conditioning.

  • 2 sets of 5 for each drill

  • 1 min rest between sets


5. Speed Ladder Progression Workout

In the above video, Karif Byrd from Get It Done Sports gives you a speed ladder progression workout to help you develop fast feet.  


6. Ladder & Hurdle Conditioning Circuit For Speed

Ladder & Hurdle Conditioning Circuit For Speed

  • 3 sets of 10 for each drill

  • 2 min rest between sets

7. Skill Players Footwork / Ladder Circuit

NFL Trainer | Elite Athletes Highlight Video | Los Angeles, CA

Trainer Jeff Johnson and team conduct Saturday speed and agility workout for High School Receivers and DBs.


8. Footwork & Speed Compilation Workout

Gold Feet Global and other top footwork trainers on Instagram show drills for developing field speed


Develop foot speed necessary to be lethal on the field.  


Watch the drills to get ideas for different drills that you can do to develop foot speed. 

9. Ladder Stick Drill


Develop precise foot placement to establish movement efficiency.


Shuffle through ladder with one foot in and one foot out.  Stick your inside foot in the ladder then back out, before sticking it again in the next ladder.  Keep knees and arms pumping the entire time.  


2 sets | 3-4 reps


10. Agility Explosion Workout

Agility & Explosion Speed Circuit

  • 3 sets of 10 for each speed drill

  • 2 min rest between sets


11. Sand Foot speed Drill

Skill Player Sand Speed Drill

  • 3 sets of 5 reps

  • 2 min rest between sets


12. Lateral Speed Ladder Circuit

Lateral Speed Ladder Circuit

  • 2 sets of 5 for each drill

  • 1 min rest between sets


13. Transition Foot Speed Drills

Transition Speed Drill

  • 2 sets of 5 for each drill

  • 1 min rest between sets


These speed and agility drills are not the “end all - be all” of speed training, but they should definitely be able to help you in your journey to getting faster and quicker feet!