Suffolk County Sport-Specific Speed & Agility Training Programs For Kids

May 23, 2024

Unleash your athletic potential with Long Island Sports Training’s (631-594-4048) speed and agility training for all ages.

Are you ready to take your athletic performance to the next level? Whether it’s breaking away from a defender or chasing down a ball, in the world of sports, speed and agility make all the difference. The coaching experts at Long Island Sports Training understand this. That’s why they’ve developed comprehensive training programs to give you that extra step against your competition! 

Find out how you can become faster, stronger, and more agile today at

Speed & Agility Is The Difference Between Winning & Losing 

Long Island Sports Training’s custom services integrate the foundational elements of coordination, running technique, and core, upper, and lower body weight training through calisthenics.

First-step quickness is incorporated with ladder footwork and explosive movements that are crucial for sports requiring sudden starts or stops. To improve change of direction and excel in sports where players must frequently adjust to a game’s flow, participants engage in plyometrics, box training, and jump rope training.

Furthermore, the speed and agility trainers cover linear speed, critical for field and court-based sports, and multi-directional speed, essential for evading opponents, defending, and reacting dynamically. The latter involves cone drills, jump ladders, footwork rings, and quick feet training.

Lastly, Long Island Sports Training focuses on full body and sport-specific conditioning together with building flexibility through dynamic and static stretching and functional training to prevent injury.

Components of an Effective Speed & Agility Training Program

When it comes to developing young athletes, an effective speed and agility training program is essential. These programs not only enhance athletic performance but also build a foundation for lifelong fitness and healthy habits. Here are the key components of a comprehensive speed and agility training regimen for kids:

Key Elements of a Comprehensive Training Regimen

An effective training program for speed and agility encompasses several critical elements. Each part plays a vital role in ensuring that young athletes gain the most from their training sessions.


Before diving into intense exercises, a proper warm-up is crucial. Warm-ups prepare the body for physical activity by gradually increasing the heart rate and circulation. This process helps to loosen the muscles and improve flexibility, reducing the risk of injuries.

Examples of warm-up activities:

  • Light jogging or dynamic stretching
  • High knees and butt kicks
  • Arm circles and leg swings

Drills for Speed Enhancement

Speed is a vital component of athletic performance. Incorporating specific drills that target speed can help young athletes improve their quickness and overall performance.

Examples of speed drills:

  • Sprints: Short-distance sprints (20-40 meters) focusing on explosive starts and acceleration.
  • Hill Runs: Running uphill to build power and strength.
  • Resistance Training: Using parachutes or resistance bands to create added resistance during sprints.

Agility Training Techniques

Agility training focuses on the ability to change direction quickly and efficiently. This is particularly important in sports that require sudden movements and rapid shifts in direction.

Examples of agility drills:

  • Ladder Drills: Using an agility ladder to perform various footwork patterns, enhancing quickness and coordination.
  • Cone Drills: Setting up cones in different patterns (e.g., T-drill, 5-10-5 shuttle) to practice sharp turns and rapid direction changes.
  • Shuttle Runs: Sprinting back and forth between two points, focusing on quick transitions.

Importance of Consistency and Progression

Consistency is key to any successful training program. Regular practice ensures that the skills and improvements gained are retained and built upon over time. A structured schedule that includes multiple training sessions per week can help maintain this consistency.

Additionally, progression is essential for continuous improvement. As young athletes become more adept at basic drills, gradually increasing the difficulty and intensity of the exercises keeps them challenged and promotes ongoing development.

Tips for maintaining consistency and progression:

  • Set Realistic Goals: Establish clear, attainable objectives for each training phase.
  • Track Progress: Keep a log of workouts and improvements to monitor progress.
  • Increase Intensity Gradually: As skills improve, introduce more complex drills and higher intensity exercises.

By incorporating these components into a speed and agility training program, young athletes can significantly enhance their athletic performance. Warm-ups prepare the body, speed drills improve quickness, and agility techniques enhance coordination and reaction times. Consistent practice and progressive challenges ensure ongoing development and readiness for any sport. Implementing a comprehensive training regimen not only builds better athletes but also instills discipline and a love for physical activity that can last a lifetime.

Tailoring Programs to Specific Sports

Every sport demands unique physical abilities, and tailoring speed and agility training to these specific needs can make a significant difference in an athlete's performance. By focusing on the particular demands of each sport, young athletes can develop the precise skills required for success. Here’s how to customize speed and agility training programs for different sports:


Position-Specific Speed and Agility Needs

In football, speed and agility are crucial for both offensive and defensive players. The requirements vary based on positions:

  • Wide Receivers and Running Backs: Need explosive speed and sharp cutting abilities to navigate the field and avoid tackles.
  • Linebackers and Defensive Backs: Require quick lateral movements and agility to cover opponents and react to plays.

Sample Training Drills:

  • 40-Yard Dash: Enhances straight-line speed and acceleration.
  • Cone Drills: Such as the L-Drill (3-Cone Drill) to improve change of direction and footwork.
  • Reaction Drills: Using a partner or coach to simulate plays and improve response times.


Focus on Quick Footwork and Lateral Movements

Soccer players must be agile and quick on their feet to maneuver around opponents and maintain control of the ball. Agility and endurance are key, given the continuous play nature of the sport.

Example Exercises:

  • Dribbling Drills: Incorporating cones to practice quick changes in direction while maintaining ball control.
  • Ladder Drills: To enhance foot speed and coordination.
  • Small-Sided Games: To simulate match conditions and improve quick decision-making and agility.


Importance of Vertical and Lateral Quickness

Basketball players benefit from vertical leaps and rapid lateral movements to defend, score, and transition between offense and defense quickly.

Relevant Drills:

  • Jump Training: Exercises like box jumps and plyometrics to increase vertical leap.
  • Defensive Slides: Practicing side-to-side movements to improve lateral quickness.
  • Sprint Drills: Short bursts of speed to enhance fast breaks and transition play.

Other Sports


  • Base Running Drills: Focus on explosive starts and quick turns around bases.
  • Fielding Drills: Enhance agility and reaction time for infielders and outfielders.


  • Footwork Drills: To improve quick changes in direction and dodging defenders.
  • Speed Endurance: Interval training to maintain speed throughout the game.


  • Lateral Movement Drills: Such as side shuffles to cover the court efficiently.
  • Reaction Drills: Using a ball machine or partner to improve response times and agility.

Tailoring speed and agility training to the specific needs of each sport ensures that young athletes develop the exact skills they need to excel. By focusing on position-specific and sport-specific drills, athletes can enhance their performance, reduce the risk of injury, and gain a competitive edge. Whether it’s the explosive speed of a football player, the quick footwork of a soccer player, or the vertical leap of a basketball player, customized training programs make all the difference in achieving peak athletic performance.

How Speed & Agility Training Can Improve Your Game In A Specific Sport

Participants with a primary sport can receive tailored speed and agility coaching to build on any areas that need improvement. Soccer players can elevate skills such as shooting, dribbling, trapping, and passing, and learn strategic positioning for various game scenarios.

If you’re a baseball pitcher, you can develop your velocity, changeups, breaking ball pitches, pickoffs, balance, and torque to maximize your power while maintaining control. Long Island Sports Training also helps lacrosse players improve their shooting, dodging, cradling, stick work, and footwork for enhanced agility and explosiveness. Additionally, the coaches provide specialized training for football players based on their specific positions.

The speed and agility training programs are available on a private basis and for groups of up to 8 players. The company also caters to teams of up to 24 players.

Meet The Coaching Team

Long Island Sports Training is run by Coach Tim Gilmore, whose background includes playing multiple sports with high school county and state athletic recognition. The NCFS-certified personal trainer and coach for all ages was also featured in Sports Illustrated for a remarkable baseball achievement. He is joined by Mrs. Coach Gilmore, a lifelong sports enthusiast, K-12 grade teacher, and head varsity HS soccer coach.

A company spokesperson said “No matter how small or big your sporting dreams and goals are, you have to put in the work to be successful. Speed and agility training is one aspect that can dramatically improve your overall game. Kids have to be willing to work harder than the next person to achieve success.”

Don’t let another game go by wishing you were faster or more agile. Take control of your athletic future, and call Long Island Sports Training.

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