Training for Agility & Quickness

This digital publication includes a soccer specific training program with 19 strength and agility training videos and two articles on the basics and core concepts of agility and quickness training for soccer.

Table of Contents

  • Soccer Speed Development System Based on the Movements of the Game
  • Using Free Weights as a Tool to Improve Lateral Movement Performance in Soccer with Video
  • 12 Video Exercises to Improve Agility and Quickness

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What is Lateral Speed/Agility? - It’s the ability to change direction with minimum loss of speed and is part of a comprehensive soccer-specific speed development program. 

For effective soccer play, athletes must be able to keep their bodies under control in small spaces and during change of direction. It is important to start with proper bio-mechanics of footwork and multi-directional movement.  Once players have mastered the mechanics, they should work to build foot speed, acceleration and coordination. Finally, add linear, lateral and change of direction movements.

Performance Conditioning Soccer’s mission is to improve soccer performance through the conditioning process. This process includes providing soccer-specific educational information for the 14 areas of conditioning including: developing power, strength/stability, speed, agility, endurance, proper nutrition and recovery methods, testing, injury prevention and more.

This mission is primarily achieved through the publication Performance Conditioning Soccer Newsletter with over 650 articles from 261 authors published for over 16 years. Find out more at

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Performance Conditioning Soccer

Ken Kontor is founder and president of Performance Conditioning Inc. His company is the world’s largest single source of sports-specific conditioning information. Among the educational resources provided are Performance Conditioning Volleyball, Cycling and Soccer newsletters now in their 14th year of publishing and 15 sports-specific conditioning books and training card systems. He is a founding member of the USA Volleyball Sports Medicine and Performance Commission and was instrumental in the establishment of the Volleyball Conditioning Accreditation Program (V.C.A.P.) curriculum offered through the USA Volleyball Coaching Accreditation program. Among his contributions to this program was writing the curriculum. He has established the Off-bike Conditioning curriculum promoted by USA Cycling. In the past he has worked with USA Roller Sports and USA Triathlon producing conditioning specific newsletters. Prior to the establishment of Performance Conditioning Inc., Mr. Kontor was a founding father, executive director and publications editor of the National Strength and Conditioning Association (NSCA) for 14 years an organization of over 16,000 sport conditioning professionals. He was an original member of the Certified Strength and Conditioning Specialist committee that established the internationally recognized C.S.C.S. credential. He has traveled extensively throughout the world including the former Soviet Union, East Germany and the Leipzig Institute of Sport, Hungary and Bulgaria with the purpose of introducing their strength and conditioning methods to the NSCA membership. He was instrumental in the establishment of the Australian Strength and Conditioning Association Inc. and the National Strength and Conditioning Association of Japan. He has lectured extensively on the conditioning of athletes throughout the world.