THe science behind agility training

One of the most important athletic characteristics for soccer players is agility.

Agility gives you the ability to swiftly maneuver with the ball at your feet, the power and explosiveness to change speed & direction in a split second, and the balance and coordination to stay upright when the game gets physical.

Developing all of these qualities and learning how to use them in perfect equilibrium is not as simple as it may seem.

This is why, at Thrive Football, we’ve made it our mission to help soccer players like you perform at their optimum level by not only giving you the right equipment but also the knowledge to go with it. We want you to fully understand how to optimize your training.

The Said Principle

One of the most important (and very basic) concepts in sports science - the SAID (specific adaptation to imposed demand) principle.

The SAID principle states that your body will develop specific adaptations based on the types of stress you put it through1. If you lift weights, your muscles will grow. If you do sprints, you will become faster. If you run long distances, your endurance will increase.

Agility training is all about developing better body control and coordination. Many players think agility comes from natural talent, which simply isn't true. It is the result of repetition that forms strong neural connections between your brain and muscles over time.

Regardless of your current skill level, with repetition you will get better, quicker, and stronger - further solidifying your neural connections.

To enhance your training sessions, we recommend incorporating the ball as much as possible. After all, our goal is to train as optimally as possible. Incorporating the ball adds another dimension to your training. The neurological connections you are making factor in what it feels like with the ball at your feet. With every touch on the ball, you incrementally increase the connection you feel to the ball because your neurological connections between your brain and muscles are getting stronger.

Our agility methods are backed by science, a study published by the journal of sports science and medicine suggest that specific change-of-direction drills improve speed and reactive agility of young soccer players2. Other studies have had very similar findings3.

How to optimize your agility training

It’s clear that agility training is vital to improving your performance on the pitch. Based on scientific research and experience, we have created an optimized Speed and Agility Training Set to boost your agility training in the most efficient way possible.


The agility ladder comes with perfectly pre-spaced rungs to make it as easy as possible to use right away.


Optimized training cones are engineered for maximum durability.

To keep your set together forever, we have included a perfectly sized Thrive Football carrying bag.

The rungs have a matte finish to keep your ladder looking new throughout years of use. Metal stakes are also included to give you the option to lock your ladder into position.

All of our sets come with cones because we feel that cones are one of the most simple, versatile, and effective training tools a player can use. Combining the agility ladder and cones creates one of the most efficient ways to build your neurological connections and increase your agility.

Get closer to Total Player Optimization with our Speed and Agility Training Set.


  1.  Silva, J. R., Nassis, G. P., & Rebelo, A. (2015). Strength training in soccer with a specific focus on highly trained players. Sports medicine - open, 1(1), 17. doi:10.1186/s40798-015-0006-z
  2. Born, D. P., Zinner, C., Düking, P., & Sperlich, B. (2016). Multi-Directional Sprint Training Improves Change-Of-Direction Speed and Reactive Agility in Young Highly Trained Soccer Players. Journal of sports science & medicine, 15(2), 314–319.
  3. Pojskic, H., Åslin, E., Krolo, A., Jukic, I., Uljevic, O., Spasic, M., & Sekulic, D. (2018). Importance of Reactive Agility and Change of Direction Speed in Differentiating Performance Levels in Junior Soccer Players: Reliability and Validity of Newly Developed Soccer-Specific Tests. Frontiers in physiology, 9, 506. doi:10.3389/fphys.2018.00506