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Best Speed and Agility Drills To Torch Body Fat

Not a wide receiver, but want to become faster as well as increase your stamina, endurance, and skill? You need to incorporate more speed and agility exercises into your workout, bro. The agility drills that prepare the pros for competition are great for torching body fat, says Robert Reames, C.S.C.S., author of Make Over Your Metabolism. “Research also shows increases in strength, power, balance, and coordination for these short duration, high-intensity physical activities,” says Reames. “I’ve used them with people for years, to great success.” With that being said, here are some of the best drills out there:


Set 4 cones out, doubling the length of each cone. Run up to the 1st cone and back to the starter one. The run to the second and back to the starter. Repeat until you’ve sprinted to and back from the fourth cone.

Karaoke Steps

Step 1: Cross your right foot over and in front of your left foot with your arms out to your sides.

Step 2: Step open and out to the side with your left foot.

Step 3: Cross your right foot behind your left foot.

Step 4: Continue moving laterally then repeat the movement in the opposite direction.

Agility ladder: lateral single-leg hop

Start with your right side facing the end of an agility ladder (or set up your own grid by placing straight markers, like pencils or strips of paper, on the ground approximately 18 inches apart about for 10 yards out). Stand on your right leg. Jump sideways into each box down the line, staying on the same leg, until you reach the end of the ladder. Switch legs to go backdown the ladder to the starting point. Land lightly on each foot, and keep your heels off the ground.

Jump and reach

Stand with knees shoulder width apart. Slightly squat down then explosively jump up and reach your arms for the highest point possible. The key is to focus and work on your vertical height/jump.

Rapid alternating step-up

Just any height box (about 6 inches is recommended). Simply alternate stepping up and down on the step as fast as you can for 30 seconds, increasing the time to 60.

Looking for a whole workout full of speed and agility drills, check out this circuit video below from Fitness Blender!

Article written by GUADS staff member, Christina with contributions from www.mensfitness.com

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