Looking for help with speed and agility drills

Does anyone have any suggestions for some drills to help build foot speed and agility? How often should the drills be done for 13 / 14 year olds? Any suggestions would be appreciated.

 

Steps and downhill sprints usually yield quick returns.
ERMS

 

The Box!

One of the most effective workouts that I have used over the years is "The Box". May have to use some carpentry skills to make a couple sturdy enough. We have two boxes made of plywood. One is 12 inches high and the other is 18 inches high about 2ft. in length. Place the box beside a brick wall for stability. Have girls put their hands on the wall and step up and down on that box for 30 second interval, one minute, and then 30 seconds again just as fast as they can possibly go. The girls will not be too happy with you at first. After a few weeks, their quickness and foot speed will have improved dramatically from when they first started, and their stamina will have improved also. Usually use the box in preseason and post season, not so much during the season. Note: "The Box" can also be used as an attention getter during the season. Hope this helps!

 

Thanks for the suggestions.

 

Training

This is a new training facility in Concord that specializes in Baseball and Softball training.

www.mycoreathletics.com.