Train Her Like a Girl
Speed & Agility Session
Paid video training, coming soon
Sprint mechanics and change-of-direction work you can do on your own.
Speed and agility are trainable skills, not just gifts. Speed is about mechanics and force, agility is about decelerating, changing direction, and reaccelerating without losing balance. This is a session you can run on your own with a few cones and some space, and doing it well also protects your knees, because good change-of-direction mechanics are the same mechanics that keep the knee safe.
Warm up first, always. Cold tissue and a cold nervous system are slow and easy to hurt. Raise your temperature, open your hips and ankles, and do a few build-up runs before you ask for max effort.
Train quality, not exhaustion. Speed and agility work is nervous-system work, it needs full effort and full rest. If you are gasping and your form is falling apart, you are training conditioning, not speed. Rest fully between reps so every rep is sharp.
Focus on the mechanics that matter: drive your arms, stay tall and springy, and on every cut, sink your hips, keep your knee tracking over your toes and never caving in, and push off to explode the other way. Slow the pattern down until it is clean, then add speed.
Sprint-mechanics, change-of-direction, and neuromuscular-training research, including its overlap with ACL-injury prevention. Educational, not medical advice.
The Practice
Speed lives in relaxation. Grip tight and you slow down, stay loose and springy and you fly.
Try It Today
Run this 1 to 2x a week on fresh legs, not after a hard practice. Quality over quantity, and stop before your form fades.
How to Use Them
- 1Warm up: 5 to 8 min, leg swings, hip openers, ankle rocks, and 3 to 4 build-up runs.
- 2Acceleration: 4 to 6 sprints of 10 to 20 m from a standstill, full effort and full rest, driving your arms.
- 3Change of direction: 4 to 6 reps of a 5-10-5 shuttle or a simple L-drill, sinking your hips and controlling each cut.
- 4Reactive agility: mirror a partner or react to a call for 4 to 6 short reps, so you decide and cut at speed.
- 5Cool down: easy jog and a light stretch.
Educational content for healthy athletes and active people, not medical advice. It does not diagnose, treat, or replace care from your own doctor. Check with a qualified provider before starting anything new, especially if you are pregnant, managing a condition, or taking medication.