Speed, Agility and Quickness for Female Athletes

with Andrea Hudy,
Director of Sports Performance for UConn Women's Basketball;
2025 NCAA Women's National Champions;
Head Coach, Basketball Strength and Conditioning at The University of Texas from 2019 to 2021;
University of Kansas Assistant Athletic Director for Sport Performance from 2004 to 2019;
while at Kansas, the Jayhawks produced 35 NBA Draft picks, including 11 Lottery selections, and won the 2008 NCAA Championship;
Labeled as Kansas' "secret weapon" during the 2011-12 Men's Basketball Season;
2017 National Strength and Conditioning Association (NSCA) Impact Award recipient;
2013 NSCA National College Strength & Conditioning Coach of the Year;
UConn Sports Performance Coach from 1995 to 2004;
primary sports performance coach for the 1995, 2000, 2002, 2003 and 2004 NCAA National Championship teams for the Women's Basketball program, the 1999 and 2004 Men's Basketball program and the 2000 Men's Soccer NCAA Championship.

"Andrea Hudy was instrumental in a lot of the success that we enjoyed during her time with our program. It is not a surprise that success has followed her with any program with which she has worked. There are not very many, if any, better strength and conditioning coaches in the country. -- Geno Auriemma

ESPN and the Wall Street Journal call Andrea Hudy "KU's secret weapon!" Hudy has been part two final fours while overseeing the men's basketball strength and conditioning program at Kansas and was part of eight national titles while at UConn in men's and women's basketball and men's soccer.

Now, Hudy offers a wealth of drills to enhance your athlete's speed, agility and overall quickness. To ensure your athletes gain benefits from these drills and avoid injury, Hudy takes the time to discuss proper technique for each drill.

This video includes:

• A speed development warm-up progression using an agility ladder and speed hurdles to familiarize athletes with proper footwork.
• A series of plyometric jumping drills that feature 1-foot and 2-foot jumps, designed to increase explosiveness. The drills progress from the floor, to mini hurdles, to medium hurdles, to track hurdles, so you can tailor the progression to any level of athlete.
• Acceleration drills that focus on first-step quickness, reaction time, and change-of-direction speed. Coach Hudy demonstrates how the drills can be used to train individuals or a group competition.
• Areas of focus for improving forward, lateral, and backward speed.
• Sport-specific drill adjustments, with ideas on how to maximize results for basketball, volleyball, and tennis.

Recognizing that not every athlete is able to perform at the same level in plyometric and agility drills, Hudy demonstrates how to adjust a drill's intensity to encourage success then raise the standard to grow the athlete's performance.

Learn the frequency at which you should take your athletes through these drills and how to progress them safely and effectively. You will also learn how to make some drills competitive by pitting two athletes against each other.

Adding speed and agility drills to your training program will make your team more agile, more explosive and prepare them for the long season ahead. Use this video in combination with Coach Hudy's Strength Training for the Female Athlete (GD-01495B) for the ultimate 1-2 punch!

53 minutes. 2013.