Speed and agility training focuses on improving how quickly you can move (both from stationary and at top speed) and how efficiently you can change directions without losing velocity, energy or coordination during sport.

A typical speed and agility training session will include very similar drills for sprinters that target improving running technique and biomechanics by adding constraints to either your environment (e.g. running over hurdles), the task at hand (e.g. time pressure) or your body (e.g. running under fatigue). This is called the constraint led approach. By applying it to your speed and agility training, we create the perfect environment for learning to give your body the stimulus it needs to strengthen the stable movement components of running that will transfer across all sports.

The sad truth is that most people have never been taught how to run well. It’s not as simple as providing plyometrics for runners such as pogo’s, skipping and box jumps. An effective speed and agility training program starts with a thorough movement analysis followed by addressing the crucial components of your running pattern that may be lacking and could lead to common running injuries.

An example of running components we look for include having good foot and ankle stiffness during acceleration, retracting the swing leg under the body before the foot hits the ground or achieving a strong hip lock position during mid-stance at max speed.  

Athletes who are fast on the field have a great advantage over their opponents when it comes to beating them to the ball or line. However, due to the unpredictable, chaotic and variable nature of competitive sports, running in a straight line is often not enough to perform your best. Most sports require you to accelerate, decelerate, stop, start and rapidly change direction on the fly.

That’s why it’s important in any speed and agility training program to not neglect the agility component. Agility training is one of the drills for sprinters that is often missed since sprinters on the running track don’t need to change direction except for around the bend. 

Running is a high-impact activity that places significant stress on the musculoskeletal system, often leading to injuries, especially when training loads increase rapidly or biomechanics are suboptimal. 

Whether you're a seasoned athlete or a weekend runner, chances are you've encountered some form of injury during your training journey. Common running injuries are often the result of repetitive strain, muscle imbalances, poor biomechanics, or sudden increases in training load. 

Common running injuries include:

• Runner's Knee (Patellofemoral Pain Syndrome): Characterised by pain around or behind the kneecap, often due to overuse, muscle imbalances, or poor tracking of the patella.

• Hamstring Strains: Injuries to the hamstring muscles, frequently resulting from sudden acceleration or deceleration movements.

• Shin Splints (Medial Tibial Stress Syndrome): Pain along the inner edge of the shinbone, commonly caused by repetitive stress on the shinbone and the connective tissues attaching muscles to bone.

• Achilles Tendinopathy: Degeneration of the Achilles tendon due to overuse, leading to pain and stiffness, particularly in the mornings or after activity.

• Plantar Fasciitis: Inflammation of the plantar fascia, causing heel pain, especially with the first steps in the morning.

In many cases, these common running injuries stem from movement patterns that lack stability or efficiency. That’s where speed and agility training becomes a powerful tool in the rehabilitation process — especially when integrated with biomechanically focused drills for sprinters and targeted plyometrics for runners.

Take hamstring strains, for example. Often triggered during sudden accelerations, these injuries can be prevented and rehabilitated by improving sprint mechanics and muscular resilience. This is where drills for sprinters—such as high-knee exchanges, resisted sprints, and banded acceleration work—play a key role. These drills challenge the muscles to coordinate efficiently under speed and pressure, mimicking real sporting conditions and re-teaching safe movement mechanics.

Similarly, plyometrics for runners such as bounding, pogo jumps, and lateral hops are essential for developing tendon stiffness and power absorption — qualities that protect the ankle, knee, and hip from overload. When applied properly, these movements restore spring-like efficiency to your stride and reduce recurrence of injuries like shin splints and plantar fasciitis.

Rehabilitation that includes agility drills also improves proprioception — the body’s ability to sense its position and movement. This is especially important post-injury when neuromuscular control is compromised. For instance, a well-designed agility progression involving cone drills, ladder footwork, and lateral bounds can retrain the body to respond to dynamic, unpredictable environments — much like what athletes experience on the field.

In a return-to-sport context, introducing plyometrics for runners alongside reactive drills for sprinters forms a bridge between basic rehab and sport-specific performance. These methods allow clinicians to apply progressive loading in a way that mimics competition demands, accelerating recovery timelines without compromising safety.

Ultimately, the integration of speed and agility training helps not just in healing from common running injuries, but in preventing them long-term. It's about rebuilding the athlete stronger, smarter, and more resilient than before.

At Pro-Form Physiotherapy, we don’t believe in cookie-cutter programs. Every runner is different — which is why we tailor each speed and agility program to your unique biomechanics, goals, and injury history.

Our process begins with a full movement screen and running analysis, identifying inefficiencies that may lead to common running injuries. From there, we craft a targeted plan incorporating drills for sprinters that improve your top-end speed and running form, and plyometrics for runners that build explosive power, joint control, and lower limb resilience.

Whether you're aiming to prevent injury, shave seconds off your sprint, or return to sport after time off, our team of experienced physiotherapists blends clinical insight with sport-specific training strategies. With the right mix of science, structure, and support, Pro-Form helps you run faster, stronger, and safer.

Chat to one of our team to learn more about how we can help you accelerate your recovery today!