It’s very important to remember that speed, agility and liveliness training should complement traditional strength training; in other words, it should be carried out in addition to, not instead of, additional weight training.

High-intensity training should begin after a solid base of physical preparation has been achieved. This can mean six months to a year of fundamental training for a beginner.

The main point is to have enough strength to perform each speed, agility and liveliness exercise correctly without undue stress.