Speed & Agility – Technique and Programming Considerations | CSCS Chapter 19

Sprint and agility training requires a nuanced understanding of biomechanical phases and perceptual-cognitive demands. Linear sprinting involves distinct subtasks—start, acceleration, and top speed—each necessitating specific force vectors and body positioning. Agility extends beyond simple change-of-direction mechanics by incorporating perceptual-cognitive elements like visual scanning, anticipation, and decision-making. To optimize performance, strength training must prioritize the transfer of training effect, ensuring that exercises like Olympic lifts or sled pushes align with the kinetics and kinematics of the sport. Furthermore, maintaining active mobility and postural stability is critical for efficient movement. Effective programming utilizes a phasic, periodized approach, systematically emphasizing and de-emphasizing physical qualities to saturate fitness adaptations and potentiate future development. This structured methodology ensures that athletes transition from foundational strength to the explosive, reactive power essential for high-speed performance.