Wether you are a beginner or advanced athlete, you can see benefits from performing these agility drills. For beginners, I want you to really focus on controlling your body and getting some coordination down. This will benefit you in SO many ways. As you practice this and become smoother, you can speed it up.
If you are more advanced, don’t neglect these just yet. This is where you can really add more speed to the field or court. When you go through these, I want you to not only make sure you are staying balanced but I want you to try going as fast as you can without losing control of each rep. This will apply a lot of carry over to things such as:
-Cross overs and side movements in basketball
-Clean breaks on the football field
-Power for baseball swings and base running
-Increased movement in tennis and soccer I would do 3 sets each exercise.
I want 12 seconds for advanced athletes. If you are a beginner, do 10 reps each to get the work in and focus on clean form.
I hope this helps! Best of luck to you in your sport!