Help on Speed/Agility

M.R.B

HI all,

Ive recently become more focused on my fitness levels, and now I want to work on my running speed/agility/ expolsiveness.

Background -
Age; 17
Gender; Male
Weight; 68kg or 12 stone
Height; 6'1

I play hurling, and want to be quicker to the ball, quicker off the mark essentially. I did a 10km race last year in 48mins, and have recently been doing 7km in 22mins.

I train three nights a week, with a match every second week. As well as the team training, I usually try to do a small workout each night i.e; sit-ups, push ups, a couple of core exercises with medicine ball and squats.

In terms of equipment, i have a 5kg medicine ball, 10kg dumbell, speed ladder, a swiss ball and a yet to be put up pull-up bar

If anyone has advice on what excerises/workouts I should be doing, I would be v.grateful !

Oh and sorry for the wall of text !

Kadongy

Speed rope is excellent for agility. You will notice the improvement very quickly.

East Coast Barbell

Generally speaking, speed is improved my getting stronger and in improving your speed mechanics. I would focus on these if I were you.