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Speed, Agility, and Conditioning Programs

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CSCS Certified Strength and Conditioning Specialist

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1 Introduction

About the CSCS Exam Structure and Content Breakdown Pass Rates and Scoring How to Use This Guide

2 Exercise Science

Muscular and Neuromuscular Systems Skeletal and Cardiovascular Systems Bioenergetics and Metabolism Biomechanics Physiological Adaptations to Training

3 Sport Psychology & Nutrition

Motivation and Goal Setting Arousal, Anxiety, and Performance Mental Skills and Team Dynamics Macronutrients and Energy Hydration, Timing, and Supplements

4 Exercise Technique

Resistance Training Technique Olympic Lifting Technique Plyometric and Speed Training Flexibility and Warm-up Spotting and Equipment Safety

5 Program Design

Needs Analysis and Training Goals Training Variables Periodization Models Resistance Training Program Design Speed, Agility, and Conditioning Programs

6 Testing, Evaluation & Administration

Pre-Participation Screening Cardiovascular and Body Composition Testing Strength, Power, and Speed Testing Flexibility Assessment Facility Management and Legal Issues

Speed, Agility, and Conditioning Programs

Key Takeaways Explain This Topic AI

Sprint training uses short distances (10-60m) with full recovery (work:rest 1:12-20) for speed development.

Agility training progresses from closed drills (predictable) to open drills (reactive) as skill develops.

Anaerobic conditioning uses work:rest ratios of 1:3-5 (glycolytic) or 1:12-20 (phosphagen).

Aerobic conditioning uses continuous training (70-85% HRmax) or intervals with 1:1 work:rest ratios.

Plyometric training requires adequate strength base (squat 1.5x bodyweight for advanced plyometrics).

Last updated: January 2026

Quick Answer: Speed training requires full recovery (1:12-20 work:rest ratio) with short distances (10-60m). Agility progresses from closed to open drills. Conditioning work:rest ratios match sport energy systems: 1:12-20 for phosphagen, 1:3-5 for glycolytic, 1:1 or less for oxidative.

  • Speed Training
  • Sprint Training Parameters
  • Variable Recommendation
  • Distance 10-60 meters (acceleration to max velocity)
  • Intensity 95-100% effort
  • Repetitions 2-8 per set
  • Sets 2-4
  • Rest between reps 2-3 minutes
  • Rest between sets 5-7 minutes
  • Work:Rest ratio 1:12-20
  • Frequency 2-3x per week
  • Sprint Development Phases
  • Phase Distance Focus Sets x Reps Rest
  • Acceleration 10-20m First-step quickness 4 x 4-6 2-3 min
  • Transition 20-40m Acceleration to speed 3 x 4-6 3-4 min
  • Maximum Velocity 40-60m Top-end speed 3 x 3-4 4-5 min
  • Sprint Training Methods
  • Method Description Application
  • Flying Sprints Accelerate before timed zone Pure speed work
  • Resisted Sprints Sled, hill, band Acceleration power
  • Assisted Sprints Downhill, band-assisted Overspeed training
  • Contrast Sprints Resisted then unresisted Post-activation potentiation
  • Agility Training
  • Agility Drill Progression
  • Level Type Description Example
  • Basic Closed Predetermined movement Ladder drills
  • Intermediate Semi-open Some variability Partner mirror drills
  • Advanced Open Reactive, sport-specific Sport simulation
  • Agility Program Design
  • Variable Recommendation
  • Duration 3-5 seconds per drill
  • Repetitions 3-6 per drill
  • Sets 2-4
  • Rest between reps 30-90 seconds
  • Rest between drills 2-3 minutes
  • Frequency 2-4x per week
  • Agility Drill Categories
  • Category Examples Focus
  • Linear Sprints, backpedals Acceleration/deceleration
  • Lateral Shuffles, carioca Side-to-side movement
  • Multi-directional 5-10-5 drill, T-test Change of direction
  • Reactive Partner chase, mirror drills Decision-making
  • Plyometric Training
  • Plyometric Prerequisites
  • Athlete Level Prerequisite
  • Beginner Can squat bodyweight x 5 reps
  • Intermediate Can squat 1.5x bodyweight x 5 reps
  • Advanced Can squat 1.5-2x bodyweight
  • Plyometric Intensity Classification
  • Intensity Examples Contacts/Session
  • Low Squat jumps, ankle hops 100-150
  • Moderate Box jumps, lateral bounds 80-100
  • High Single-leg hops, depth jumps 80-100
  • Very High Shock drops, weighted jumps 40-60
  • Plyometric Program Guidelines
  • Variable Beginner Intermediate Advanced
  • Frequency 1-2x/week 2-3x/week 2-3x/week
  • Contacts/session 80-100 100-120 120-150
  • Intensity Low Low-moderate All levels
  • Recovery 48-72 hours 48-72 hours 48-72 hours
  • Metabolic Conditioning
  • Energy System Work:Rest Ratios
  • Energy System Duration Work:Rest Ratio Sport Examples
  • Phosphagen 0-30 sec 1:12-20 Sprints, throws
  • Fast Glycolytic 30-60 sec 1:3-5 400m, wrestling
  • Slow Glycolytic 1-3 min 1:3-4 800m, boxing round
  • Oxidative >3 min 1:1 or less Distance running
  • Aerobic Conditioning Methods
  • Method Intensity Duration Frequency
  • Long Slow Distance 60-70% HRmax 30-60+ min 1-3x/week
  • Tempo Training 75-85% HRmax 20-40 min 1-2x/week
  • Fartlek Variable 20-45 min 1-2x/week
  • Anaerobic Conditioning Methods
  • Method Work Duration Rest Duration Sets
  • Short Intervals 5-15 sec 60 sec - 3 min 10-20
  • Medium Intervals 30-60 sec 2-4 min 6-12
  • Long Intervals 2-5 min 2-5 min 3-6
  • High-Intensity Interval Training (HIIT)
  • HIIT Parameters
  • Variable Recommendation
  • Work intensity 85-95% HRmax
  • Work duration 20 sec - 4 min
  • Rest intensity Active (40-60%) or passive
  • Rest duration Equal to or less than work
  • Total duration 10-30 minutes
  • Frequency 2-3x/week
  • Sample HIIT Protocols
  • Protocol Work Rest Rounds Total Time
  • Tabata 20 sec 10 sec 8 4 min
  • 30-30 30 sec 30 sec 10-15 10-15 min
  • 60-120 60 sec 120 sec 6-8 18-24 min
  • Sport-Specific Conditioning Examples
  • Football (American)
  • Type Work Rest Reps Rationale
  • Sprint 5-10 sec 30-45 sec 10-15 Play-like duration
  • Tempo 15-20 sec 40-45 sec 8-12 Between-play recovery
  • Basketball
  • Type Work Rest Duration Focus
  • Court sprints 5-8 sec 15-20 sec 10-15 min Game intensity
  • Defensive slides 20 sec 40 sec 8-10 reps Lateral conditioning
  • Soccer
  • Type Work Rest Duration Focus
  • 30-30 intervals 30 sec 30 sec 15-20 min Repeated sprints
  • Tempo runs 60 sec 60 sec 10-15 min Aerobic capacity
  • Training Integration
  • Weekly Template Example (Off-Season Athlete)
  • Day AM Session PM Session
  • Monday Speed/Agility Upper Strength
  • Tuesday Conditioning Sport Practice
  • Wednesday Lower Power Recovery/Mobility
  • Thursday Agility Upper Strength
  • Friday Speed Lower Strength
  • Saturday Conditioning Sport Practice
  • Sunday Rest Rest