Coordination drills will help you to improve your footwork, agility and coordination and will give you that quick burst of speed.

The SAID principle (specific adaptations to imposed demands) forms the bases for sport-specific training. In order to become faster you need to train fast. By executing coordination drills at a high speed, the nervous system is forced to recruit more motor units at a higher speed. The athlete will gain quickness and become faster and more agile.

Start practising a new drill at slow speed in order to develop a correct motor pattern. Progressively increase the speed with control. When you master the drill, focus on performing the drill as quickly as possible.

Incorporate progression into the workout. Start with the easier drills and progressively introduce the drills of higher difficulty into the training schedule. Put a lot of variation into your coordination workouts, so the athletes do not fall into a pattern. Progression and variation really forces the athlete to move with quick feet.

Athletes of all sports, ages and skill levels can use coordination drills to improve quickness and speed. Beginner drills are suitable for any skill level, while the more advanced drills require more practice to master and perform at full speed.

  • Ladder drills

    Improving speed and performance requires more than just practicing sport-specific patterns over and over again. In order to become faster you need to train fast. Ladder drills force the athlete to move with quick feet. By regularly incorporating ladder drills into the workout, the athlete will gain quickness and become faster.

  • Line drills

    Regularly incorporating line drills into the workout will enhance your first step quickness, coordination, cutting ability and ability to change direction.