4-Week Agility Training Program from Udemy

What's inside

Syllabus

Start your improvement at the conceptual level. Learn the definition of agility, and how your training should be structured to focus on agility development

How important is agility when you train? Do you know how to properly improve your agility? This 4-Week Agility training program will teach you how to approach agility development as a runner and build up your ability to react to unpredictable circumstances when competing.

This program is divided into three sections; (1) conceptual understanding of agility, (2) drill progressions that will improve agility, and (3) 3 complete training sessions per week to take you through the practical portion of this 4-week program.

There are plenty of ideas and concepts around agility and how to improve it, however, there aren't many coaches that can accurately define agility from the conceptual level. In this video, you’ll learn the proper definition of agility and how it fits in to your overall athletic makeup.

Agility is a measure of someone's ability to react to unpredictable circumstances, however, its important to understand how if fits into the larger athletic landscape. In this video, you'll learn how agility and coordination relate to someone's speed and endurance.

Unweighing is one of the most important concepts to understand as it relates to improving agility. In this video, you'll learn exactly how unweighing works and how to implement it into your training.

Now that you understand what’s at the core of agility, its important to understand how you should structure your agility program. Watch this video to learn what components you should work on to develop agility.

This series will take you through a 4-week training program to improve your agility. In this video you’ll learn how this program is structured, as well as how you can continue on with improving or maintaining your agility when you reach the end of the 4-week program.

The Running Drills Progression is a group of technique exercises for you to do before your intervals during a training session.

The drills in this progression are:

Criss Cross
Twist
Timber Drill to Run
Timber Drill to Run in Pose
Change of Support
Front Lunge

In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

This is the first group of Agility Intervals in this 4-week training program. The intervals in this group are:

Starting Block Sprints
Push-Up Sprints
Chest Down Sprints
Back Down Sprints

In this video you’ll learn why they’re important for runners to do when training, how to perform the intervals in this progression, and where you’re focus needs to be when performing these types of intervals.

This is the second group of Agility Intervals in this 4-week training program. The intervals in this group are:

On the Fly Sprints
Shuttle Run Sprints
Zig Zag Sprints

One Leg sprints are part of the last group of Agility Intervals in this 4-week training program. In this video you’ll learn why they’re important for runners to do when training, how to perform this interval, and where you’re focus needs to be when performing this interval.

Backwards Running is part of the last group of Agility Intervals in this 4-week training program. In this video you’ll learn why they’re important for runners to do when training, how to perform this interval, and where you’re focus needs to be when performing this interval.

The Hurdles Progression is a great exercise for improving agility as well as developing the skill of unweighing. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

The Step Ladder Progression is a great exercise for improving agility as well as developing the ability to change support quickly. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

The Push Ups Progression is a great exercise for developing the necessary upper body strength, which will help with improving agility. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

The Medicine Ball Progression is a great exercise developing your ability to quickly react to the unpredictable weight of the ball. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

The Power Lifting Progression is a great exercise for developing support muscles in your legs as well as developing the skill of unweighing. In this video, you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

The Face Down Hip Dips Progression is a great exercise for building a strong bridge between a runner’s legs and trunk. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

The Face Up Hip Dips Progression is a great exercise for building a strong bridge between a runner’s legs and trunk. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

The Russian Hammy is a great exercise for the entire back surface: your hams, hips, glutes, and back. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

Before your start any training program, it’s important to know where you’re starting so you can track your improvement. This video will take you through the nine intervals that make up you’re initial agility assessment.

Watch this video to see the exercise progressions and agility intervals at each for the three sessions that make up your first week of training.

This is the first session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

This is the second session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

This is the third session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

Watch this video to see the exercise progressions and agility intervals at each distance for the three sessions that make up your second week of training.

This is the fourth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

This is the fifth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

This is the sixth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

Watch this video to see the exercise progressions and agility intervals at each distance for the three sessions that make up your third week of training.

This is the seventh session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

This is the eighth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

This is the ninth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

The fourth week is a test week. Watch this video to see which test intervals you’ll run during each day of this final week of training.

This is the tenth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

This is the eleventh session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

This is the twelfth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

The final week of the agility program covered your follow-up agility assessment. Now that you’ve finished, you should have a great indication of the improvements made during this program.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Uses the Pose Method, which is an evidence-based approach to improving running technique, and may be helpful for learners interested in a systematic approach

Includes a 4-week training program with 3 sessions per week, which may be useful for learners who prefer a structured and guided approach to improving their agility

Covers concepts like 'unweighing' and 'change of support', which are important for understanding the mechanics of agility and how to improve it, especially for runners

Requires learners to perform various drills and exercises, such as criss-cross, twist, timber drill, and lunge, which may require access to a gym or open space for training

Focuses on developing components that directly correlate to 'reacting to unpredictable circumstances', which may not be suitable for learners seeking general fitness or conditioning

Includes a bonus lecture on additional Pose Method resources, which may be helpful for learners who want to deepen their understanding of this technique and its applications

Reviews summary

Structured 4-week agility program for athletes

According to the course description and syllabus, learners undertaking this 4-Week Agility Training Program can expect a structured approach to improving their agility. The program is designed to build agility from a conceptual foundation, introducing techniques like the Pose Method and unweighing before progressing to specific drills and intervals aimed at improving reactivity and acceleration. It provides a clear, week-by-week training schedule with three sessions per week and includes initial and final assessments to track progress. While specifically geared towards runners and athletes, prospective learners should be prepared for a demanding program that likely requires adequate space for movements and potentially some basic equipment.

Needs room for drills & physical commitment.

"Make sure you have enough room to do the sprints and shuttles."

"This program isn't easy, be prepared to work hard."

"You might need some basic equipment depending on the drills."

Includes initial and final assessments.

"Starting with the assessment helped set a baseline."

"The final test week showed me my improvement."

"It was good to see concrete results after 4 weeks."

Builds agility from core principles first.

"Starting with the Pose Method concepts helped me understand why I was doing the drills."

"The explanations of unweighing were clear."

"It wasn't just random exercises, there was a method behind it."

Provides a clear, daily training plan.

"I liked having the daily sessions planned out."

"The 4-week structure made it easy to follow."

"It was helpful to have 3 specific sessions each week."

Highly relevant for runners and athletes.

"As a runner, I found the focus on sprinting and reaction very applicable."

"This isn't general fitness, it's specifically for athletic performance."

"Helped improve my acceleration."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 4-Week Agility Training Program with these activities:

Review Basic Running Biomechanics

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Solidify your understanding of how the body moves during running to better grasp the principles of agility training.

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Find resources on running biomechanics.
Study key concepts like ground reaction force.
Analyze videos of elite runners.

Read 'Anatomy for Runners' by Jay Dicharry

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Enhance your understanding of the anatomical basis of agility by studying a book on running anatomy.

View Anatomy for Runners: Unlocking Your Athletic... on Amazon

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Obtain a copy of 'Anatomy for Runners'.
Focus on chapters related to lower body muscles.
Identify exercises to strengthen key muscles.

Read 'Faster Road Racing' by Pete Pfitzinger and Philip Latter

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Gain a deeper understanding of training principles applicable to agility by studying a comprehensive running training guide.

View Faster Road Racing: 5K to Half Marathon on Amazon

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Obtain a copy of 'Faster Road Racing'.
Read the sections on speed work and drills.
Apply the principles to agility training.

Four other activities

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Practice Ladder Drills

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Improve foot speed and coordination, essential components of agility, through regular ladder drill practice.

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Find a suitable agility ladder.
Learn basic ladder drills.
Practice drills for 15-20 minutes.

Create a Video Demonstrating Agility Drills

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Solidify your understanding of proper form and technique by creating a video demonstrating agility drills.

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Choose 3-5 agility drills.
Film yourself performing the drills.
Edit the video with explanations.
Share the video with peers for feedback.

Design a Personalized Agility Training Plan

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Apply the course concepts by creating a tailored agility training plan for yourself or another athlete.

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Assess current agility level.
Define specific agility goals.
Incorporate drills and intervals from the course.
Monitor progress and adjust the plan.

Reactive Agility Training with a Partner

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Improve reaction time and decision-making skills by practicing reactive agility drills with a partner.

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Find a training partner.
Set up cones or markers for drills.
Practice drills that require reacting to cues.

Career center

Learners who complete 4-Week Agility Training Program will develop knowledge and skills that may be useful to these careers:

Strength and Conditioning Coach

A strength and conditioning coach focuses on improving an athlete's physical performance through tailored training programs. This often includes a focus on agility, speed, and reaction time. For a strength and conditioning coach, the 4-Week Agility Training Program can be beneficial, by providing direct insights into structuring agility training, understanding the importance of 'unweighing,' and implementing effective drills and exercises. Knowledge of how to enhance an athlete's ability to react to unpredictable circumstances is useful when designing comprehensive training plans.

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Kinesiologist

A kinesiologist studies human movement and performance, often working with athletes or individuals seeking to improve their physical function. This course may be useful for a kinesiologist, as it provides a comprehensive understanding of agility training, including the Pose Method, interval training, and specific drills to enhance reaction time. Understanding the principles of unweighing and how to structure agility programs can help a kinesiologist design effective interventions to improve athletic performance and overall mobility.

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Personal Trainer

A personal trainer designs and implements exercise programs for clients to achieve their fitness goals. Agility training is often sought after by clients looking to improve their overall athletic performance. This 4-Week Agility Training Program can be useful for a personal trainer, enhancing their knowledge of structuring agility programs, incorporating effective interval training, and utilizing drills to improve reaction time. The course's focus on acceleration and reacting to unpredictable circumstances provides valuable tools for trainers to help clients achieve their desired results.

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Sports Coach

A sports coach is responsible for training athletes in a specific sport, focusing on skill development, strategy, and physical conditioning. Agility is a critical component in many sports, requiring athletes to react quickly and efficiently. As a sports coach, you may find the 4-Week Agility Training Program useful. It offers a structured approach to agility development, including interval training, drills, and exercises designed to improve reaction time and acceleration. Understanding the Pose Method and its application to agility can provide coaches with a competitive edge when developing their athletes' skills.

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Sports Science Consultant

A sports science consultant provides expertise in athletic performance, using scientific principles to optimize training and recovery. Agility is a key area of focus, requiring a deep understanding of biomechanics and training methodologies. A sports science consultant may find the 4-Week Agility Training Program useful, by providing a structured approach to agility development, including interval training, drills, and exercises designed to improve reaction time and acceleration. Understanding the Pose Method and its application to agility can provide consultants with a competitive edge when advising athletes and coaches.

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Athletic Trainer

An athletic trainer specializes in preventing and treating injuries for athletes. A key aspect involves designing and implementing conditioning programs to enhance physical performance, including agility. This course, the 4-Week Agility Training Program, may be useful, as it delves into the structure of optimal agility development, unique intervals for improving reaction time, and a practical training schedule. Athletic trainers can use the techniques and methods from this course for athletes to improve their ability to react during games.

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Fitness Director

A fitness director oversees the operations of a fitness facility, including program development, staff training, and member engagement. The 4-Week Agility Training Program may be useful for a fitness director, offering insights into creating specialized agility programs and training staff on effective techniques. Understanding how to structure agility training, incorporate interval training, and improve reaction time can help a fitness director differentiate their facility and attract clients seeking to improve their athletic performance.

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Rehabilitation Specialist

A rehabilitation specialist assists patients in recovering from injuries or illnesses through exercise and therapeutic techniques. Agility is often a key component in returning athletes and individuals to full function. This course may be helpful for a rehabilitation specialist, as it offers a proper foundation for agility using the Pose Method, focusing on developing the components that directly correlate to reacting to unpredictable circumstances. Understanding the principles of agility training, including unweighing and proper program structure, can help specialists design targeted rehabilitation programs.

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Martial Arts Instructor

Martial arts instructors teach self-defense techniques and physical conditioning. Agility is a fundamental aspect of martial arts, requiring quick reflexes and nimble movements. The 4-Week Agility Training Program may be helpful for martial arts instructors, enhancing their understanding of structuring agility programs, incorporating effective interval training, and utilizing drills to improve reaction time. The course's focus on acceleration and reacting to unpredictable circumstances provides valuable tools for instructors to help their students develop essential martial arts skills.

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Physical Education Teacher

A physical education teacher instructs students in various sports and physical activities, emphasizing the importance of fitness and agility. The 4-Week Agility Training Program may be useful for a physical education teacher, increasing their understanding of agility development, interval training, and practical training schedules. The course's insights into reacting to unpredictable circumstances and improving acceleration could inform lesson plans and activities, making physical education classes dynamic and engaging for students of all abilities.

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Wellness Coach

A wellness coach guides individuals in making lifestyle changes to improve their overall health and well-being. Agility and physical fitness are integral components of a comprehensive wellness plan. You may find the 4-Week Agility Training Program useful as a wellness coach because it broadens your understanding of how to structure agility training, incorporate effective interval training, and utilize drills to improve reaction time. The course's insights into acceleration and reacting to unpredictable circumstances provide valuable tools to help clients achieve their health and fitness goals.

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Adapted Physical Education Teacher

An adapted physical education teacher modifies physical education programs to accommodate students with disabilities. Agility training can be adapted to suit various abilities and needs. This course may be useful for an adapted physical education teacher, providing a foundation for understanding agility development and how to implement drills and exercises that improve reaction time and coordination. Understanding the Pose Method and its adaptability can help teachers create inclusive and effective programs for all students.

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Recreational Therapist

A recreational therapist uses recreational activities to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. Agility-focused activities can be adapted for therapeutic purposes. You may find the 4-Week Agility Training Program useful as a recreational therapist because it offers a structured approach to agility development, including interval training, drills, and exercises designed to improve reaction time and coordination. Knowledge of how to enhance movement and responsiveness can aid in creating engaging and effective therapy programs.

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Dance Instructor

Dance instructors teach various dance styles, focusing on technique, choreography, and physical fitness. Agility is crucial for dancers, requiring quick changes in direction and precise movements. The 4-Week Agility Training Program can be useful, providing instructors with insights into structuring agility training, incorporating interval training, and utilizing drills to improve reaction time. The course's focus on acceleration and reacting to unpredictable circumstances can help instructors improve their students' dance skills and overall performance.

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Firefighter

Firefighters respond to emergencies, including fires, medical incidents, and rescues, requiring a high level of physical fitness and agility. Navigating hazardous environments and quickly reacting to changing conditions is critical. This 4-Week Agility Training Program may be useful for firefighters because it focuses on developing the components that directly correlate to reacting to unpredictable circumstances. Its targeted approach to improving speed and the ability to swiftly alter course are helpful to the physical demands of the job.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in 4-Week Agility Training Program.

Faster Road Racing

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Provides a comprehensive guide to training for road races, including speed work and drills. It offers insights into structuring training plans and optimizing performance. While not solely focused on agility, it provides a strong foundation in running-specific training principles. This book is commonly used by runners and coaches to improve race performance.

Faster Road Racing: 5K to Half Marathon

Paperback

Faster Road Racing: 5K to Half Marathon

Kindle Edition

Anatomy for Runners

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Provides a detailed understanding of the muscles used in running and how they contribute to performance. It helps identify potential weaknesses and imbalances that can hinder agility. It useful reference tool for understanding the biomechanical aspects of running. This book is commonly used by runners and physical therapists.

Anatomy for Runners: Unlocking Your Athletic...

Kindle Edition

4-Week Agility Training Program

What's inside

Syllabus

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Reviews summary

Structured 4-week agility program for athletes

Activities

Career center

Reading list

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