This document describes an agility workout that focuses on acceleration, deceleration, and power. It consists of 6 drills: 1) alternating sprints to work on acceleration and deceleration, 2) stairs to improve foot speed and acceleration, 3) tire pulls for acceleration and power, 4) alternating lunge jumps for power, 5) ball pickups to build power, and 6) standing long jumps for power. The workout is meant to improve agility while also providing cardiovascular benefits and should be preceded by a warm-up and followed by a cooldown.

1. Agility and Speed—Activity 4
Name ________________________________________________ Date _________________ Class Period ___________
Acceleration, Deceleration, and Power
Foot speed and the ability to maintain a fast pace is important, but
you will not gain an advantage over an opponent without being able to
efficiently accelerate and decelerate. Acceleration speed is how quickly
you can reach a high speed, while deceleration is how quickly you can
slow down.
In acceleration, you should feel the push off the balls of the feet and
emphasize the extension or straightening of the ankles, knees, and hips.
The body should be in a forward-lean position, keeping a straight line
from the heel to the head. Arm action is important and helps generate the
stride rate.
Deceleration requires you to rapidly reduce momentum, which is
achieved by short steps. It is important to maintain the center of gravity
over or in front of the knees. If you take large steps, a lot of force is placed
on the ligaments of the knee, which could cause injury.
Power is the ability to move the body parts swiftly while applying the
maximum force of the muscles. Power is a combination of both speed and
muscular strength. The long jump, power lifter, and ball pick-up require
high levels of power.
Acceleration, Deceleration, and Power Drill Activity
This workout will allow you to develop acceleration, deceleration, and
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power, and to get cardiovascular benefits at the same time.
Begin with a warm-up and a dynamic stretch. Perform a longer warm-
up and a more thorough stretch since you will be performing high-intensity
movements in the drills.
Acceleration, deceleration, and power drills
1. Alternating sprint (acceleration/decelerations drill)
2. Stadium steps or stairs (acceleration, foot speed)
3. Tire pull (acceleration, power)
4. Alternating lunge jumps (power)
5. Ball pick-up and catch (power)
6. Standing long jump (power)
End with cooldown and static stretch.
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2. Agility and Speed—Activity 4
Name ________________________________________________ Date _________________ Class Period ___________
Alternating Sprint/Jog (Acceleration/Deceleration)
Two reps, three minutes rest
Cones should be positioned consequently at 5 yards, 5 yards; 10 yards,
10 yards; 15 yards, 15 yards; 20 yards, 20 yards; 30 yards, 30 yards
• Jog to the 1st cone; sprint to the 2nd cone; continue alternating.
• As you approach a sprint cone, lean forward to accelerate.
• As you approach a jogging one, take shorter steps and decelerate
quickly.
Stadium Steps/Stairs (Acceleration: Foot Speed)
C10-22A
Two reps, three minutes rest
• Run up stairs, taking two steps at a time (approximately 30 steps;
stadium, bleacher, stairwell).
• Repeat a foot-speed drill, taking one step at a time (instead of two) as
fast as you can.
Tire Pull (Acceleration: Power)
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C10-23A
Two reps, three minutes rest
• Perform a jog pulling a tire 10–20 yards.
• Use good sprinting mechanics.
C10-24A
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3. Agility and Speed—Activity 4
Name ________________________________________________ Date _________________ Class Period ___________
Alternating Lunge Jumps (Acceleration: Power)
Two reps of 8–12, three minutes rest
• Start in lunge position.
• Jump into air, and switch legs for landing.
• Land in lunge position.
• Continue and alternate legs each jump.
C10-25A
Ball Pick-Up and Catch: Power
Two reps of 8–12, three minutes rest
• Place medicine ball between feet.
• Jump up, bringing both feet up, and catch ball in front.
• Repeat six times.
C10-26A
Standing Long Jump: Power
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Two reps of 12–15, three minutes rest
• Stand with both feet shoulder-width apart.
• Bend the knees and hips, bring arms back.
• Jump forward by extending the legs and using the arms.
C10-27A
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4. Agility and Speed—Activity 4
Name ________________________________________________ Date _________________ Class Period ___________
Acceleration, Deceleration, and Power Drills Table
Heart
1 2 3 4 5 6 7 8
Rate
190
185
180
175
170
165
160
155
150
145
140
135
130
125
120
115
110
105
100
Cooldown and Stretch:
Warm-Up and Stretch:
Standing Long Jump:
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Average Heart Rate
Average Heart Rate
Average Heart Rate
Average Heart Rate
Average Heart Rate
Average Heart Rate
Lowest Heart Rate/
Highest Heart Rate
Lowest Heart Rate
Lunge Jumps:
Ball Pick-Up:
Sprint/Jog:
Tire Pull:
Steps:
Evaluation
1. How did your heart rate differ for the power moves vs. the accelera-
tion/deceleration drills?
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2. What types of steps would you take for deceleration? Why?
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3. What two elements make up power? Give examples.
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