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An example of a speed, agility, and quickness training exercise is the box drill. Perform the box drill as follows. To set-up, place 4 cones in the shape of a box with 10 yards distance in between each cone. To begin, stand in an athletic position at the bottom corner of the box. First, sprint straight ahead to the top corner of the box. Next, side shuffle across the top of the box. Then, back pedal to the adjacent bottom corner of the box. Lastly, finish the drill by side shuffling across the bottom of the box. Repeat anywhere from 1 to 6 times depending on your experience level.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.