Speed and Agility Training for Off-Season Athletes

by | Jun 10, 2025 | Uncategorized | 0 comments

Speed and Agility Training for Off-Season Athletes

The off-season isn’t time off — it’s time to grow. Athletes who train smart during breaks gain a huge edge when the season starts again. They return faster, sharper, and more resilient.

This article explains how to use speed and agility training in the off-season to build athletic power, reduce injury risk, and develop control.

If you’re serious about progress, the off-season is your secret weapon.

Why Train Speed and Agility in the Off-Season?

Off-season is ideal for developing skills you can’t focus on during the season. There’s less pressure to compete. You have time to build good habits without rushing.

Here’s what you gain:

  • Improved quickness and reaction time

  • Better body control in all directions

  • Stronger joints and movement patterns

  • Confidence heading into preseason

Skipping this window can set you back. Using it well moves you ahead.

The Right Off-Season Approach

A good off-season training plan is structured but flexible. It should:

  • Emphasize movement quality over volume

  • Pair speed work with strength and mobility

  • Leave room for recovery and rest

  • Progress from basics to advanced drills

It’s not about training all day. It’s about training with purpose.

Phases of Off-Season Speed and Agility Training

Your off-season should progress in phases. Here’s a proven structure:

1. Recovery (1–2 weeks post-season)

  • Focus on mobility and light movement

  • Walks, stretching, low-intensity drills

  • Let the nervous system recharge

2. Base Building (Weeks 3–5)

  • Introduce basic speed mechanics

  • Footwork drills, reaction work, core strength

  • Start rebuilding movement patterns

3. Performance Phase (Weeks 6–10)

  • Increase intensity and power

  • Short sprints, lateral agility, plyometrics

  • Combine with strength lifts and explosive movements

4. Taper and Prep (Final 1–2 weeks)

  • Reduce volume, keep intensity

  • Sharpen mechanics

  • Simulate sport-specific movements

This phased approach prevents burnout and maximizes growth.

Key Drills to Include

Sprint Mechanics Drills

  • Wall drills

  • A-skips

  • B-skips

  • High knees

These teach posture, rhythm, and stride control.

Acceleration Sprints

  • 5- to 15-yard sprints

  • Start from standing, kneeling, or push-up position

  • Focus on explosion, arm drive, and low angle

Builds power and starting speed.

Agility Drills with Direction Change

  • Cone shuffles

  • L-drills

  • Pro-agility (5-10-5)

  • Mirror drills with a partner

These improve balance, reaction, and deceleration.

Reactive Footwork Drills

  • Quick ladder drills with cues

  • Cone touches from coach commands

  • Light sparring with movement fakes

Helps athletes process and react faster.

Plyometric Power

  • Lateral bounds

  • Broad jumps

  • Depth jumps

  • Skater hops

Boosts joint strength and elastic power for quick direction shifts.

Sample Weekly Off-Season Plan

Here’s a simple 3-day off-season format:

Day 1 – Speed + Strength

  • Warm-up

  • Sprint drills (A-skips, wall drive)

  • 10-yard sprints x 5

  • Plyo: tuck jumps x 3 sets

  • Lower body lift (e.g., squats)

  • Core finisher

  • Cool down

Day 2 – Agility + Mobility

  • Warm-up

  • Lateral cone shuffle x 4

  • Mirror reaction drill x 3

  • Lunge series + mobility work

  • Upper body lift (e.g., push press)

  • Stretch + recovery

Day 3 – Power + Game Speed

  • Warm-up

  • Depth jumps x 3 sets

  • 5-10-5 drill x 4

  • Reactive footwork (ladder or coach cue)

  • Trap bar deadlift + med ball throws

  • Short jog + cooldown

This gives structure but allows for flexibility depending on athlete needs.

Common Off-Season Mistakes to Avoid

  1. Doing Too Much, Too Soon

    • Start with basics before going full-speed.

  2. Skipping Recovery

    • Sleep and rest are part of the plan.

  3. Neglecting Form

    • Fast doesn’t matter if form is sloppy.

  4. Ignoring Mobility

    • Tight hips or ankles will slow you down later.

  5. Not Tracking Progress

    • Measure time, reps, or quality with simple notes or video.

How to Know It’s Working

You don’t need a stopwatch to see improvement. Look for signs like:

  • Better balance in change-of-direction drills

  • Less soreness from repeat efforts

  • Faster recovery between sprints

  • Smoother movement patterns

Film yourself monthly. Review angles, arm drive, and quickness. That feedback is valuable.

Train Smarter with Expert Guidance

At Next Level Athletics USA, our off-season programs are designed for real results. We blend speed and agility training with mobility, strength, and recovery — so you don’t just work hard, you work smart.

Our coaches track progress and adjust the plan to fit each athlete’s goals. That’s how growth happens.

What the Experts Say

The National Strength and Conditioning Association recommends year-round athlete development. They emphasize the off-season as a key period for reducing injury and increasing explosive capacity — both of which are directly improved through speed and agility drills.

Conclusion

Off-season is where champions are made. While others rest or regress, you can grow stronger, faster, and more prepared. With structured speed and agility training, you’ll enter your next season confident and powerful.

Don’t waste the break. Build momentum now — and carry it into your next game.

Speed and Agility Training