Backyard Used for Conditioning/Agility/Speed Work

Training
1

I have a nice little patch of grass outside, in my backyard. It’s about 20yds X 20yds. I definitely want to make it into some sort of conditioning/agility work/speed work type of area. I just don’t know what the hell to do with it specifically or where to start. I am in college, but not a college athlete, I just think things like this are interesting and fun and it be nice to come home to this type of atmosphere in my backyard.

Although my lifts aren’t great, I do find it a bit 1 dimensional to just focus on lifting weights when my goals are to become a more well-rounded athlete.

The problem is that I don’t know much about speed & agility training and conditioning. Sure, I’ve read a few articles about conditioning and drills, but I would like to get a more in depth approach. If anybody knows where I can really dig up some info on stuff like this (website, books, etc) that would be great!

I’m 20 yrs old.
5ft 8inches (1.73 meters)
160 lbs (72.5 kgs)

Max lifts
Squat - 315 lbs
Deadlift - 415 lbs
Bench Press - 260 lbs

P.S. - I’m not a delusional kid who thinks he’ll be in the NFL or anything along those terms. I just want to be better conditioned and be better at sports in my college’s recreational leagues. Plus, training like this is interesting.

2

if you want to improve speed & agility start doing short sprints to work on accelleration, using varying start positions (push ups starts, sitting down, rolling starts, jump back starts and so on).
and gradually working in drilsl to work on foot quickness and agility. I mostly use the speed/foot ladders to start, and then incorperate somethings like the pro agility drill or cone slaloms etc.

using some explosive lifts in the gym will also help. using olympic lift variations or jumps (box/depth jumps vertical jumps tuck jumps, unilateral/bilateral jumps) before your lower body max effort movement will not only help your speed and agility, but it also fires up your CNS for your max lift.

hope some of that helps ?