Speed and agility training improve athletic performance by incorporating drills that enhance quickness and responsiveness. Common training techniques involve sprint intervals, plyometrics, and agility exercises like ladder drills. These methods develop the fast-twitch muscle fibers required for rapid movements and directional changes in sports. Additionally, incorporating resistance training can further support improvements in overall strength, complementing speed and agility progress. These training forms are essential for athletes seeking to elevate their competitive edge across various sports.