Agility is the ability to explosively start and change the body's position efficiently. Agility requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength and endurance. Agility will increase your ability to quickly change the direction of your body in an efficient and effective manner. Agility training is an appropriate method of training for individuals with a goal of improving athletic ability, increasing coordination and maintaining proper positioning while involved in activities of daily living.
Agility training improves your body's balance and coordination which can assist in fall and accident prevention, better performance in your activities of daily living and mind body connection.
Speed Training is the ability to use sound principles in movement modes and techniques to increase skills and abilities needed to achieve high velocity movements. Speed training is an appropriate method of training for individuals with a goal of weight loss and improving athletic ability.
Running at high speed can increase your V02 max. VO2 max is a measure of how well your body uses oxygen to fuel your movements. When you increase your speed, energy demands you place on your body also increase. This means your body has to burn more calories to keep you moving forward. Burning more calories can result in burning fat and losing weight. Regularly performing speed training can help increase each of these speed measures, thus improving your overall speed. A combination of a boost in your cardio respiratory endurance, better muscular endurance and increased muscle strength all play roles in this increase in speed.