Speed vs. Agility: What Your Athlete Really Needs to Work On

Speed and Agility Aren’t the Same—And That Matters

Quick feet, explosive first steps, and vertical power—our youth basketball training develops complete athletes who can move with purpose and dominate the court.

If your athlete is doing “agility drills” with cones and ladders every week, but still struggles to move explosively in games, you’re not alone. One of the biggest misconceptions in youth sports is treating speed and agility as the same skill.

In reality, they’re very different—and each needs to be trained with purpose.

At Command Athlete Performance, we help youth and high school athletes in South Riding, Haymarket, Gainesville, Aldie, and Ashburn unlock their true athletic potential by addressing both elements the right way.

What Is Speed?

Speed is your athlete’s ability to run fast in a straight line. It’s broken down into:

• Acceleration (0–10 yards): The burst off the line, like beating a defender to the ball.

• Top-End Speed (flying 10 or 40-yard dash): Hitting max velocity—key for football, soccer, and track.

• Linear Mechanics: Proper posture, arm action, and leg drive.

Speed is about force production, ground contact, and mechanics. It’s a raw, powerful output that requires technique and strength—not foot ladders.

What Is Agility?

Agility is the ability to change direction, decelerate, and re-accelerate—all while reacting to a stimulus (like an opponent, ball, or teammate).

Agility includes:

• Lateral movement

• Braking and stopping mechanics

• Repositioning the body under control

• Reacting quickly and recovering explosively

Agility is about control, reaction, and decision-making—not just shuffling through cones with no purpose.

Why Most Athletes Are Training Agility Incorrectly

The problem? Most athletes confuse coordination drills (like ladders or fast feet) with agility.

Without strength, body control, and reactive drills built into the program, cone drills just teach athletes how to move fast without intent. That’s not agility. That’s choreography.

At Command Athlete Performance, we train real-world agility through:

• Deceleration mechanics

• Lateral power drills

• Reaction-based movement

• Game-like scenarios under load or fatigue

Which One Should Your Athlete Focus On?

The answer depends on the sport, position, and athlete’s current abilities. Here’s a general guide:

Sport	Needs More Focus On...
Football (WR/DB/RB)	Speed + Reaction-Based Agility
Soccer	Agility + Lateral Speed
Basketball	Agility + Vertical/Lateral Movement
Track	Linear Speed
Baseball	Acceleration + Reaction Speed

Regardless of the sport, both speed and agility matter—but they must be trained separately and intentionally.

Different sports have different requirements. Football focuses heavily on acceleration.

How We Train Speed and Agility in South Riding, VA

At Command Athlete Performance, we offer speed and agility training tailored for youth athletes across South Riding, Haymarket, Gainesville, and Aldie. Our programming is age-appropriate, position-specific, and results-driven.

✅ Sprint mechanics for max acceleration

✅ Strength and power development to drive speed

✅ Change-of-direction drills with purpose

✅ Reactive and competitive agility work

✅ Movement assessments to find weaknesses and fix them

We don’t just run athletes through flashy drills—we coach them to move better.

Final Thoughts: Train What They Actually Need

Speed and agility are skills. And like any skill, they can be taught, refined, and developed with the right plan. If your athlete is relying on raw talent or random drills, they’re leaving potential on the table.

About the Author

Jay Glaspy is the head coach and owner of Command Athlete Performance. He is a NASM Certified Personal Trainer, Mental Performance Coach, and Parisi Certified Speed Performance Coach with a mission to build confident, explosive athletes in the Haymarket–Gainesville area. A U.S. Army Special Forces veteran, he brings unmatched discipline, structure, and real-world experience to every training session. With decades of leadership and athletic development, he helps youth and high school athletes move better, play faster, and compete smarter. His programs are built on fundamentals, precision, and a relentless drive to develop total performance. Connect here --> contact@commandathleteperformance.com