Sports Performance: Speed & Agility Training
Why You Should Care About Speed & Agility Training
Speed and agility are two of the most critical components of athletic success—whether it’s beating a defender to the ball, changing direction quickly, or accelerating past the competition. Consistent speed training programs help athletes move with greater efficiency, balance, and explosive power, all of which translate directly into game performance. At RDE Sports, our coaches specialize in developing these skills through structured drills, proven techniques, and personalized feedback.
Beyond speed and agility, we also offer a variety of other sports performance training programs, allowing athletes to improve strength, conditioning, vertical jump, and overall athleticism in a supportive, professional environment.
How a Speed & Agility Training Session Works at RDE Sports
A typical speed and agility session at RDE Sports is designed to maximize movement efficiency, explosiveness, and control. Athletes can expect a structured workout that includes dynamic warm-ups, footwork drills, cone and ladder patterns, sprint variations, and change-of-direction exercises. Unlike sport-specific training, these workouts are focused solely on improving an athlete’s raw athletic ability – speed, balance, and reaction time – so those skills can transfer into any sport.
Example Speed & Agility Training Workouts
At RDE Sports, our speed training sessions are built around drills that are simple, repeatable, and highly effective for building speed and control. A few examples of workouts include:
- Agility Ladder Drills – Fast feet, lateral shuffles, and crossover steps to improve coordination and foot speed.
- Cone Change-of-Direction Drills – Sprinting, cutting, and backpedaling around cones to simulate game-like movement.
- Sprint Mechanics – Short sprints with resistance bands or sleds to build explosiveness off the line
- Reaction Drills – Partner or coach calls for directional changes mid-sprint to sharpen reflexes and decision-making.
- Plyometric Jumps – Box jumps, broad jumps, and bounding exercises to develop fast-twitch muscle fibers.
Frequently Asked Questions
How do I book a session?
You can book a session in our app, by clicking the signup button above, or feel free to drop in!
What are the prices and session lengths for a speed & agility workout?
Our classes are a $25 drop in. Or you can sign up for an unlimited membership for $49/week.
What speed & agility training equipment does RDE Sports use?
We use all sorts of equipment to better the training classes, including weights, box jumps, jump ropes, cones, agility ladders and more.
What’s the difference between speed & agility training and weight or strength training? Does RDE Sports offer both options?
Speed and agility will include more conditioning, footwork and explosive training. Strength will utilize more weight and resistance training. We do offer both!
What do I need to bring to my speed & agility training session?
Just a good pair of sneakers, athletic clothes and be ready to work!
What age or skill levels are eligible for speed & agility training sessions?
We offer training for ages 8-18 years.