I play as a wing for rugby league. I'm average speed but wanting to become quicker and more agile. I can step effectively on my right leg, not so much my left. Any tips or exercises I can do to improve speed and agility. By the way, if it helps I complete 100m sprint in 13-14 seconds.I play as a wing for rugby league. I'm average speed but wanting to become quicker and more agile. I can step effectively on my right leg, not so much my left. Any tips or exercises I can do to improve speed and agility. By the way, if it helps I complete 100m sprint in 13-14 seconds.

sprint training warm up first!!! if you get one of thous parachute things you run with and put that on and simply sprint as fast as you can for 100 meters rest and repeat until you feel you are to tired to carry on it wont produce noticeable results straight away but if do it for long enough you will begin to notice it a lot acceleration training the same put for a shorter distance and instead of a parachute wear a harness and have some one hold it tight and run as fast as you can with them holding it for about 5 meters then repeat agility get a skipping rope and get skipping one 2 legs then one leg get a ladder 9the ones you possibly already use in training and put it on the ground and go as fast as you can while side stepping both directions in each square

The only way to become faster is to become an avid runner. Go to the gym and focus on the treadmill. Up the speed if you think you can take more.