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how can I improve my quickness?

Enhance Movement Efficiency

The ability to change direction quickly and move laterally or backwards with minimal loss of speed is contingent upon two factors: (1) an athlete's ability to send a message from brain to the body about how and when to react; and (2) how well an athlete can coordinate upper and lower extremities while maintaining balance and speed of movement. Incorporating agility drills that focus on coordination and reaction time will help in enhancing movement efficiency.

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