Quickness

As in pure speed or quickness in changing directions? If it is the latter, look up agility drills...if you can't find any, let me know, I will send you a couple..

What sport are you training for? This will make a difference in the drills you choose ;)
 
... Also, how old are you? Younger than 15 - 16 means that agilty stimulus should be kept rather global as opposed to specified.

One thing to consider is the concept known as Chaotic Agility that Jim Liston has created in California. As opposed to pattern-based drills (in which the pattern of the drill is pre-determined), you should spend some time on drills that have a relative flow, yet no pre-determined pattern. This would involve directions/planes of motion being changed abruptly while you are in flight. Chaos-based agilty follows the developmental spectrum of pediatric exercise science very well (in-so-far as global abilities at a young age).

Provide us a bit more info. when you can!

- Brian
 
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