Weekly Speed and Agility Training Schedule for Athletes

by | Jun 2, 2025 | Uncategorized | 0 comments

Weekly Speed and Agility Training Schedule for Athletes

Speed and agility training delivers real results—but only if you plan your week the right way. Many athletes either overdo it or train inconsistently, which limits their progress.

A weekly speed and agility training schedule helps you stay consistent, avoid overtraining, and improve both movement and performance. Whether you’re in-season or off-season, a smart weekly plan can maximize your gains.

In this article, we’ll break down exactly how to build a weekly schedule that boosts speed and agility without burning you out.

Why a Weekly Speed and Agility Training Schedule Matters

Speed and agility training is most effective when it’s consistent and well-balanced. You need to allow time for recovery, strength work, and sport-specific practice. Without a plan, athletes often skip sessions or stack too many high-intensity days in a row.

A clear schedule helps you:

  • Stay on track toward performance goals

  • Train different skills on different days

  • Reduce fatigue and injury risk

  • Monitor progress and adjust as needed

For athletes juggling practices, games, and school or work, having a reliable weekly structure is a game-changer.

Key Components to Include Each Week

When designing your weekly plan, include a mix of the following components:

  1. Acceleration Work: Short sprints, sled pushes, and wall drills to build explosiveness

  2. Agility Drills: Cone drills, reaction drills, and lateral movement patterns

  3. Top-Speed Mechanics: Sprint technique, stride work, and posture training

  4. Plyometrics: Jumps and bounds to improve power and ground contact time

  5. Recovery and Mobility: Stretching, foam rolling, and active recovery sessions

You don’t need to hit everything every day. Instead, cycle through key areas based on your overall training load.

Sample Weekly Speed and Agility Schedule

Here’s a balanced 5-day weekly schedule that you can adapt to any athlete or sport:

Monday – Acceleration + Strength

  • 3–5 short sprints (10–20 yards)

  • Sled pushes or resisted runs

  • Wall drills and marching mechanics

  • Lower body strength training (e.g., squats, lunges, RDLs)

This day builds foundational speed and explosive starts. Focus on power and proper mechanics.

Tuesday – Agility + Core Stability

  • Lateral shuffle to sprint drills

  • Pro-agility shuttle (5-10-5)

  • Cone drills with reaction cues

  • Core work: planks, anti-rotation, med ball throws

Agility days should emphasize quick cuts and directional changes. Keep the drills sharp and controlled.

Wednesday – Recovery and Mobility

  • Foam rolling and dynamic mobility

  • Light cardio or active recovery (bike, jog, swim)

  • Band mobility or yoga

  • Breathing and posture work

Midweek recovery helps your body absorb gains and prepares you for the next block of intensity.

Thursday – Max Speed + Plyometrics

  • Sprint buildups (20–40 yards)

  • Flying sprints or wickets for top speed

  • Broad jumps, depth jumps, and bounds

  • Sprint technique work (arm drive, knee lift)

This day targets pure sprint speed and vertical/lateral power output. Maintain full rest between sprints.

Friday – Agility Circuit + Upper Body Strength

  • Ladder footwork + cone reaction

  • Mirror drills with a partner

  • Crossover and backpedal transitions

  • Push, pull, and overhead upper body lifts

End the week with a mix of agility and upper body strength. Circuits help with conditioning and mental focus.

Optional: Saturday or Sunday – Sport-Specific Skills or Active Recovery

Light shooting, passing, skill work, or even recreational movement can be used here. Make it fun but controlled.

Tips to Get the Most from Your Schedule

1. Track Your Progress:
Use a simple notebook or app to record times, reps, and how you felt. Adjust as needed over time.

2. Don’t Neglect Sleep and Nutrition:
Training intensity requires proper recovery. Sleep 8+ hours and eat enough protein and carbs for fuel.

3. Prioritize Quality Over Quantity:
You don’t need to spend hours every day. Keep drills focused, short, and high-effort.

4. Adjust In-Season:
Reduce the volume and frequency of high-intensity work when you’re in-season to avoid burnout.

5. Rotate Drills:
Introduce new movements every 2–4 weeks. This keeps your body adapting and avoids mental fatigue.

Mistakes to Avoid When Planning Your Week

Creating a weekly speed and agility training schedule is powerful—but only if done right. Here are mistakes to avoid:

  • Too many high-intensity sessions in a row

  • Skipping rest and mobility days

  • Focusing only on agility and ignoring sprint speed

  • Repeating the same drills every week

  • Neglecting strength or core work

By avoiding these traps, you’ll keep progressing safely and steadily.

Customize Your Schedule to Fit Your Goals

Your sport, age, experience, and current season all affect how your weekly schedule should look. Younger athletes may need more recovery. Advanced athletes might tolerate more volume. In-season athletes should scale back intensity and frequency.

If you want a training plan designed for your sport and goals, Next Level Athletics offers expert programs for all levels. Their coaches can build weekly plans that work with your calendar—not against it.

Conclusion: Consistency Builds Champions

A weekly speed and agility training schedule keeps you focused, balanced, and consistently improving. With the right structure, you’ll move faster, cut sharper, and feel more confident in every game.

Don’t leave your progress to chance. Build a schedule—or let a coach help you—and stick with it. You’ll notice the difference in just a few weeks.

For more insights on programming speed work, check out the NSCA.

Speed and Agility Training