Speed Training **Make Sure to take full recovery after each exercise**
Workout D
Warm-up
Dynamic Warm-up
Choose between dynamic warm-up 1 or 2
Footwork
Speed Ladder
Choose 3 exercises repeat each 2x- sprint out to a mark 10 yards past end of cone
Plyo- walk back to start for recovery
3-hop 3x3jumps 3 consecutive jumps as far as possible continuously with out sticking or holding
Single Leg lateral hops 2×4 hops out with left leg and back with left leg
2×4 hops out with right leg and back with right leg
Knee Jumps 4×5 jumps 2×5 knees to jump into full squat hold for 5 seconds and repeat
2×5 knees to jump into split squat hold for seconds and repeat
Power skips for distance 2×25 yards
Agility
I
-Run
20-yard pro shuttle
-Perform 10 reps with 5:1 rest to work ratio
Agility Box 1
2 3
Box = 5yrds/5yrds
1 4
-Run the following series.
-5:1 Rest to work ratio
-All 4 reps = 1 set, 4 sets total.
1. Sprint 1-2, drop step 2-4, sprint 4-3, drop step 3-1.
2. Sprint 1-2, back pedal 2-1, shuffle 1-4, sprint 4-3, back pedal 3-4, shuffle 4-1
3. Sprint 1-2, carioca 2-3, back pedal 3-4, carioca 4-1
4. Sprint 1-3, back pedal 3-4, Sprint 4-2, back pedal 2-1
Cool Down
-Static Stretch
Start
Finish
Speed Training **Make Sure to take full recovery after each exercise**
Workout E
Warm-up
Dynamic warm-up
Choose warm-up 1 or 2
Footwork
Basic footwork through cones
Choose 3 exercises repeat each 2x- sprint out to a mark 10 yards past end of cone
Footwork/Plyo:
Over a rope:
–10-yards–
Tie a rope between two posts. Distance between posts should be 10 yards. At one post the rope should
be tied to the height of your ankles on the other post the rope should be tied as high as mid thigh.
Over Rope:
1. 2 foot hops over rope-starting at both ends x2
2. 1 leg hops over rope-starting at both ends x2
With out Rope:
1. Knee Jumps 4×5 jumps 2×5 knees to jump into full squat hold for 5 seconds and repeat
2×5 knees to jump into split squat hold for seconds and repeat
2. Power Skips for height 2×20 yards
Agility
Wheel
-Cones are set 4-5 yards away from the center cone.
-3:1 work to rest ratio
-Sprint through -1-0-2-0-3-0-4-0-5-0-6-0-1 x1
-1-0-6-0-5-0-4-0-3-0-2-0-1 x1
-Lateral Shuffle-Same patterns as above x1
1
6 2
0
5 3
4
M-Agility
-Perform inside 18 yard box
Start Finish
-Sprint forward, drop step to goal, shuffle across goal, sprint forward, drop step to finish. Repeat process
other way.
-Perform 6 reps total 3 each way. With 5:1 rest to work ratio.
Cool Down
Static Stretch
Speed Training **Make Sure to take full recovery after each exercise**
Workout F
Warm-up
Dynamic warm-up
Choose warm-up 1 or 2
Footwork
Speed Ladder
Choose 3 exercises repeat each 2x- sprint out to a mark 10 yards past end of cone
Footwork/Plyo
Dot hops:
-Perform each exercise for 30 seconds
-3:1 rest to work ratio
1 2 (all cones are 1 foot apart)
3
4 5
1. Hop Scotch-Right foot on 5, left foot on 4, hop together at 3, then hop spread at 1/2 & turn repeat.
1. Both Feet together- x1
a. hop 4-5-3-1-2-1-3-5-4
b. hop 4-3-5-2-3-1-4
c. hop 4-3-5-3-2-3-1-3-4
d. hop 4-5-1-2-4
e. hop 5-4-2-1-5
2. Left foot only- repeat same patters as #3 x1
3. Right foot only- repeat same pattern as #3 x1
Agility
Agility Box 2
2 3
5 Box = 5yrds/5yrds
1 4
-Run the following series
-5:1 Rest to work ratio
-All 5 reps = 1 set, 3 sets total.
1.) sprint to cone in order1-2-5-3-4-5-1
2.) sprint 1-2, shuffle 2-4, sprint 4-3, shuffle 3-1
3.) sprint from 1 around 5 to 4, sprint 4-3, sprint 3 around 5 to 2, back pedal 2-1
4.) sprint 1-5-2-5-3-5-4-5-1
5.) sprint 1-5, shuffle 5-2, shuffle 2-4, shuffle 4-5, sprint 5-3, backpedal 3-1
Agility starts- Accelerate out of the following starting positions/movements over 20 yards
-lying on stomach x2
-dive start x2
-2 jumps and sprint x2
-180 jump and sprint x2
Cool Down
Static Stretch
Athletes and training resources
PDF 
