These agility exercises can be used to develop speed and quickness in all kinds of sports. Along side a speed program they will help to improve your agility, speed of tought and co-ordination.
They differ from traditional speed training in that they incorporate a lot more lateral movement. Most team sports and individual sports like tennis and badminton call for higg levels of agility.
Agility exercises should be perfromed at the start of a session (but following a thorough warm up). They are not intended to be physically exhausting. They require a very high quality of work which is why they become much less effective if you have
just completed a tough endurance or strength session!