--- title: "Speed, Power, and Agility Training for Athletes | Pratyush Agrawal" description: "Boost your explosive speed and power with science-backed training. I use velocity-based training and sprint mechanics to help athletes perform better on the field." canonical: https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/speed-power-and-agility last_updated: 2025-09-16 --- # Speed, Power, and Agility Training for Athletes Tribe Verified · Coach for the Odisha Cricket Team By [Pratyush Agrawal](https://mytribe.in/pratyushagrawal_) · In-person athlete training across India · ₹2,000 per session (estimate) Part of [Strength & Conditioning for Athletes](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes). [View full gallery](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/gallery) I translate raw strength into explosive field performance. Through data-backed plyometrics, sprint mechanics, and game-specific drills, I help athletes move faster and react with precision. ## Photos and videos - [Video: Competition breeds excellence. Here, the Odisha cricket team engages in a "Sprint Play-Off," a fun but intense drill that pushes their speed and competitive instincts in a game-like scenario.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9a4a605-567e-4af9-9576-ede347462d5a) - ![A powerful shot of the team executing a synchronized sprint drill. This type of training not only builds speed but also reinforces team cohesion and work ethic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e858ef4e-8e5a-48b0-bb36-7fc5895d87a0) - ![I am timing a cricketer during an acceleration drill. Using a stopwatch provides immediate, objective feedback, which is crucial for an athlete to understand their performance and make real-time adjustments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/193185af-d2b9-47cb-8c0e-a9ae4c3fe95b) - ![Another angle of the timed sprint, showing the athlete in full stride. We analyze every aspect of running mechanics, from arm action to foot strike, to find those extra percentages of speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a09c475-e166-4628-9dd0-a660071b08e6) - ![An athlete performs agility drills, weaving through cones on the field. This training improves change-of-direction speed and footwork, which is vital for fielding and running between the wickets.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b88aaebe-4b0f-4ec6-bab0-050c59520be6) - ![A close-up of an athlete's dynamic movement during a lateral agility drill. These exercises train the body to move efficiently in all planes of motion, not just in a straight line.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2187f84-051f-4105-838d-1519787f85d6) - [Video: This drill focuses on reaction time and explosive first-step quickness. The athlete starts from a static position on the ground and explodes up into a sprint, mimicking situations in a real game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cec8f679-d222-4dc7-b9a2-9233e02f5f96) - ![An athlete performs single-leg plyometric hops over a step. This develops unilateral power and stability, crucial for injury prevention and performance in sports that involve a lot of single-leg movements like bowling and running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfaad38f-f361-407c-933a-bc0e499146fd) - [Video: This montage showcases the variety in our power training, from barbell work to plyometric step-ups, all designed to elevate an athlete's game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c64c6a80-9365-4aeb-8f2e-6c7598b7e3dd) - [Video: Showing the results of intentional training. This clip demonstrates the improvement in vertical jump height after just two weeks of focused work on hang cleans and plyometrics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc7a2d1d-6c99-49fb-80dc-ad53e63f10d0) - [Video: How can you recover faster between heavy sets? This video shows how using a low-intensity activity like skipping rope can help recharge the nervous system, allowing for better performance on subsequent sets of power cleans.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/404eb5ff-114a-4e4a-ac95-cf7199a4d9e8) - [Video: I am experimenting with Velocity Based Training (VBT). By using a device to measure bar speed during a push jerk, I can ensure the athlete is training with the right intensity to develop speed-strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b426945-f2f6-4557-a289-34ca34365dc1) - [Video: Recovery between high-intensity sets doesn't have to be passive. This video shows active recovery protocols like isometric lunges and variable bounding to keep the body primed and improve work capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46dca331-ecc0-4d77-abaf-92a47f049eab) - [Video: In-season training needs to be fun, engaging, and game-specific. This clip shows athletes using medicine ball throws to develop rotational power, mimicking the movements of batting and bowling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b9f977e-9d74-4515-be4e-e87b09b74bc1) - [Video: Bringing the heat with a mix of heavy barbell lifts and explosive medicine ball throws. This contrast training is a powerful method for improving an athlete's rate of force development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8602389b-3159-4277-ace7-46158f2ccbcb) - [Video: This video explains my approach of blending "hard" elements, like prescribed heavy lifts, with "soft" elements, like competitive vertical jumps where athletes have more autonomy. This keeps them engaged and creative.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0c67f31-4613-4236-ba0e-72cc1ba3b0f4) - [Video: A demonstration of producing force from different positions and at different velocities. We move from a strength-focused hip thrust to a high-velocity medicine ball throw, training the full spectrum of power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9789030b-5f8f-4940-a416-51861de1fbac) - ![Watching an athlete complete a sprint. My role is to observe, analyze, and provide the coaching cues that will unlock their full speed potential.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6be823d0-9a88-4760-9155-956ffc0b385e) - ![An athlete running on the field at the stadium. There is no substitute for practicing speed in the environment where it matters most.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbf3241a-a6f9-4981-af21-dba544a074b1) - [Video: An athlete performs broad jumps over a line, a classic plyometric drill for developing horizontal power, which is directly related to sprinting speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/945c1696-b63f-44b9-9306-678aa11ee39d) - [Video: The team performs synchronized explosive push-ups on the field. This builds upper body power and endurance while fostering a sense of unity and shared effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ebdff7f-4407-4895-92b9-5ab9921569b3) - [Video: Training goes beyond the boundaries of the pitch. This clip shows ground-based bodyweight exercises that build core strength and resilience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6841eb28-da3a-47ec-a019-2ed9e92568a3) - [Video: Making the most of every opportunity, even in the middle of a T20 tournament. Light, fast drills on the field help maintain sharpness and speed without causing fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64e524a7-6924-4660-b8c0-bfba860d3ef9) - [Video: Prepping right with on-field drills. This video shows athletes going through their warm-up and activation sequences before a training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de8ac7c9-3944-4225-afd8-d2586206d9d6) - [Video: A montage of physical prep sessions, combining gym work with on-field agility and speed drills to create a complete athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a57830e-2c3b-42af-aaa5-46d554b0c9ea) - [Video: A pre-game preparation clip focusing on a bowler's approach. These drills help groove the movement pattern and build confidence before stepping onto the pitch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/079cd872-2585-4a30-aca7-a797b527ea23) - [Video: Warm-ups should prepare athletes physically, perceptually, and emotionally. Using tools like soccer balls and frisbees makes the prep fun and expands the athlete's movement toolbox.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c863dac9-c090-4d23-baa5-de7f8c722442) - [Video: A quick look at a game day prep session, combining different elements to get the athletes ready to perform.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4371c6a1-63fd-42f7-b947-84ac7849c0e5) - [Video: Training should involve problem-solving. This clip shows an athlete navigating an obstacle course, forcing them to adapt and make decisions on the fly, just like in a game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52d54f6f-ce33-4d27-8797-7a1f84113072) - [Video: A montage showing the grind of training, from field work to gym exercises like box jumps and pull-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/394e5bcf-627b-4936-bd70-433a0de11d86) ## About Speed, Power, and Agility In my sessions, we do not guess if you are getting faster. Using tools like accelerometers and video analysis, we measure your bar speed and ground reaction times in real time. If a drill is not producing the expected explosive power, we adjust the load or the movement pattern immediately, rather than waiting until the next week to review the results. Building speed and agility is not just about sprinting more. It is about understanding neuromuscular efficiency and how your body applies force against the ground. I use a combination of Velocity Based Training (VBT) and contrast sets to ensure every rep serves a purpose. ### The Science of Movement My approach relies on consistent assessment. Whether we are working on sprint mechanics or lateral movement, I record and analyze video to find micro-inefficiencies in your stride or change of direction. We focus on: * **Force Production:** Using Olympic lifts to build the raw capacity to generate power. * **Rate of Force Development:** Using plyometrics and medicine ball throws to teach your nervous system to express that power instantly. * **Elastic Energy:** Developing tendon stiffness so you spend less time on the ground and more time in the air. ### Why Data Matters Many athletes train to fatigue rather than training to improve. By measuring your bar speed during compound movements, we ensure you are working within the correct intensity zones. If your velocity drops below a certain threshold, we stop or adjust, because that is when the quality of your movement deteriorates and injury risk rises. This is not a generic program. Whether you are a cricketer needing explosive acceleration for a quick single or a field athlete improving reaction time, we tailor the drills to the specific demands of your sport. We track your progress, hold you accountable to the numbers, and ensure that every hour in the gym translates to better performance when it counts. ## About Pratyush Agrawal I spent years in Canada studying kinesiology and osteopathy, but my real classroom is the field and the gym. I do not just tell you to run harder. I look at your biomechanics and find the missing link in your stride. Let's get to work on your specific game requirements. [See all of Pratyush Agrawal's services](https://mytribe.in/pratyushagrawal_) ## More from Strength & Conditioning for Athletes by Pratyush Agrawal - [Featured](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/featured) - [The Science of Performance](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/the-science-of-performance) - [Building Foundational Strength](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/building-foundational-strength) - [The Coach-Athlete Partnership](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/the-coach-athlete-partnership) - [Injury Resilience and Recovery](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/injury-resilience-and-recovery) - [My Journey and Credentials](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/my-journey-and-credentials) - [Additional Training Moments](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/additional-training-moments) ## More services by Pratyush Agrawal - [Strength & Conditioning Coach Education](https://mytribe.in/pratyushagrawal_/strength-conditioning-coach-education) ## Similar work from other experts - [Explosive Power, Speed & Agility Training for Athletes](https://mytribe.in/surya.coach/strength-conditioning-for-athletic-performance/explosive-power-speed-agility) by Surya Yadav · Strength & Conditioning for Athletic Performance · Travels for in-person training across India - [Speed, Agility & Quickness Training](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/speed-agility-quickness) by Ranjit Nahak · High-Performance Coaching for Athletes & Teams · In-person coaching across India - [Master Olympic & Explosive Power Lifts](https://mytribe.in/thisanimal_lifts/strength-and-conditioning-coaching/olympic-explosive-power) by Ranit Roy · Strength & Conditioning Coaching · Train in-person in Delhi or Online - [Functional & Athletic Training for Peak Performance](https://mytribe.in/flowwithnandan/personal-fitness-training/functional-athletic-training) by Nandan Singh · Personal Fitness Training · Online sessions, at your location across Delhi NCR, or at gym in Dwarka - [Advanced Strength & Power Training](https://mytribe.in/arjun__basu/strength-and-conditioning/advanced-strength-power) by Arjun Basu · Strength and Conditioning · Train online or at 3 studios across Chennai - [Speed and Agility Drills for Explosive Performance](https://mytribe.in/dssa_india/athletic-performance-fitness-training/speed-and-agility-drills) by DSSA · Athletic Performance & Fitness Training · Online sessions and training at 2 locations in Andheri East, Mumbai ## Book To book Pratyush Agrawal, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Pratyush%2C%20I%20am%20interested%20in%20Speed%2C%20Power%2C%20and%20Agility%20training.%20Can%20we%20discuss%20your%20coaching%20process%3F)