If you want your athletes to move faster, react quicker, and dominate game situations, you need to train more than just “speed.” True athletic quickness comes from mastering all five components of agility drills — not just one or two.

In this post, you’ll learn what each component means, why it matters, and how to train it effectively.

The 5 components of agility drills are:

1. Acceleration – Explosive starts and quick bursts of speed.

2. Deceleration – The ability to slow down with balance and control.

3. Change of Direction – Efficient movement shifts while maintaining speed.

4. Reaction Time – Quick response to visual or auditory cues.

5. Coordination – Smooth, synchronized body control that connects all movements.
   Together, these build faster, more balanced, and game-ready athletes.

1. Acceleration: Explosive First Steps Win Plays

Acceleration is the ability to reach top speed quickly from a stationary or slow-moving position. It’s what separates average players from impact players.

When an infielder charges a slow ground ball or a base runner explodes out of the box, acceleration determines whether they make the play or not.

How to train acceleration:

• Short sprints (5–10 yards) to build explosive starts.

• Maintain forward body lean and strong arm drive.

• Add resisted sprints and sled pushes for power.

2. Deceleration: Control is the Hidden Skill

Deceleration is the ability to slow down or stop under control. It’s an essential part of agility that prevents injuries and keeps athletes balanced when changing direction.

Think of a defender stopping to adjust to a runner’s cut — too much speed without control leads to slips or missed plays.

How to train deceleration:

• Controlled stops and backpedal-to-sprint transitions.

• Strengthen hamstrings and glutes for better braking.

• Eccentric-focused squats and lunges to improve stopping ability.

3. Change of Direction: Move with Purpose

Change of direction (COD) is the ability to efficiently switch movement direction while maintaining balance and speed.

It involves foot placement, hip rotation, and full-body control — critical for players reacting to sudden game situations.

How to train a change of direction:

• Use cone drills like the 5-10-5 shuttle or T-drill.

• Teach wide base, low hips, and plant with control.

• Focus on smooth transitions, not just top-end speed.

4. Reaction Time: Speed Starts in the Mind

Reaction time is how quickly an athlete perceives a signal and moves. It’s the split-second edge that separates good athletes from great ones.

A base runner reacting to a pitcher’s pickoff move or a fielder breaking on contact both rely on sharp reaction training.

How to train reaction time:

• Use visual or auditory cues (claps, lights, calls).

• Add unpredictable starts and read-react drills.

• Simulate game-speed decisions in practice.

5. Coordination: The Foundation of All Movement

Coordination is the ability to synchronize body movements efficiently and accurately. It connects all other agility components — speed, balance, and control.

From timing a swing to executing footwork on defense, coordination ensures smooth, efficient, and confident movement.

How to train coordination:

• Add ladder drills, jump rope, and dynamic balance work.

• Practice multi-step, multi-directional movements.

• Emphasize rhythm, timing, and precision.

The best change of direction drill is the 5-10-5 Agility Drill,

which is also called Pro Agility or Short Shuttle.

Final Thoughts: Develop Complete Athletes

Agility isn’t just about being fast; it’s about being fast with control. When athletes train all five components of agility drills (acceleration, deceleration, change of direction, reaction time, and coordination) they perform with confidence and efficiency in every game situation.

If you want a structured way to build these traits into your team’s training, grab The Complete Baseball Strength & Conditioning Manual.

It gives you a year-round plan to develop speed, agility, and strength — designed specifically for high school coaches and their athletes.

👉 Get The Complete Baseball Strength & Conditioning Manual here.

And if you want to explore the best drills for agility training, check out our full guide:

🔗 Baseball Agility Drills: The Complete Guide to Building Speed, Footwork, and Game-Ready Quickness.