Speed &Agility
Get faster off the line, sharper in every cut, and stronger in the moments that decide games. Speed is a skill, and it can be coached.
Faster Is Something You Can Learn
Speed and agility training teaches athletes how to accelerate, sprint, stop, and change direction efficiently. It combines sprint mechanics, footwork, plyometrics, and strength work so athletes move faster and with more control.
- Acceleration: the first few steps that win races to the ball
- Sprint mechanics: posture, arm action, and ground contact
- Change of direction: cutting, planting, and reacting
- Deceleration and landing: stopping under control, which helps protect knees and ankles
- Plyometrics and strength: the power behind every step
For Athletes Who Want a Step on the Competition
Speed and agility work helps athletes in nearly every sport. It's a great fit for soccer, basketball, football, volleyball, lacrosse, hockey, softball, baseball, tennis, and track athletes across the Madison area.
- Middle school and high school athletes getting ready for tryouts or a new season
- College athletes in the off-season
- Athletes who want to move better and lower their injury risk
- Teams looking for a speed, agility, and injury-prevention session
Coaches and team parents: Coach Keysha offers free speed, agility, and injury-prevention sessions for Madison-area teams. Email her to set one up.
What a Speed Session Looks Like
Dynamic Warm-Up
Mobility, skips, and drills that prepare the body to move fast and safely.
Mechanics & Footwork
Sprint posture, acceleration, and cutting technique, coached in small, clear pieces.
Speed & Reaction Work
Short sprints, change-of-direction drills, and reaction games with full rest so every rep is quality.
Strength & Landing
Jumping, landing, and strength work that builds the power and control behind speed.
ExperiencedIn Your Corner
Coach Keysha McClenton has spent more than 20 years coaching athletes, and has been privileged to coach NCAA national champions and Olympic gold medalists. She holds a Master of Science in Kinesiology and is a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting certified, and CrossFit Level 2 certified.
From 2008 to 2025 she owned and coached at CrossFit Madtown, where her weightlifting club won Wisconsin State Championships in 2011, 2014 and 2015. She's grateful to every athlete she's been privileged to coach along the way, and today she brings that same care to every athlete who walks in, whether it's their first day lifting or their senior season.
Come RiseWith Us
Ready to Get Faster?. Your first session is free. Come see how small changes in mechanics can make a big difference on the field and the court.
Book Your Free Session →