Speed & Agility Schedule

Phase 2 - Speed & Agility (5 weeks)
Weekly view. Built for acceleration, change in direction, clean cuts, and reactive speed.

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All Weeks

Week 1 - Baseline + Reaction Foundation Test week + reactive mechanics foundation
TEST WEEK

Day 1 - Baseline Speed + Reaction Testing TEST

Focus

  • 40 yd dash testing (3 attempts, best rep recorded)
  • 5-10-5 pro agility testing (3 attempts, best rep recorded)
  • Blazepod reaction test (20 sec effort)
  • Acceleration + decel mechanics (falling starts, skater progression)

Coach Emphasis

  • Test fresh, full recovery, clean mechanics only

Day 2 - Rotational Speed + Agility Reaction Speed

Focus

  • Acceleration + explosive KB power
  • Ladder footwork + trunk stability
  • Single-leg hurdle work + front squat strength
  • Heavy KB clean + renegade row finish

Coach Emphasis

  • Quick contacts, rotational control, strength supports speed

Day 3 - Lateral Power + Reactive Control Agility

Focus

  • Calf + ankle injury prevention prep
  • Unilateral TRX core stability
  • Partner shuffle tennis ball reaction
  • Mirror shuffle reactive COD

Coach Emphasis

  • Low hips in shuffle, reactive footwork, elastic lateral stiffness

Day 4 - Lateral Power + Stabilizer Integration Strength

Focus

  • Lateral push-off prep + band activation
  • Landmine rotation and press power
  • Single-leg elastic jumps
  • Posterior chain + KB snatch support

Coach Emphasis

  • Rotational transfer, single-leg control, controlled elastic output
Week 2 - Acceleration Power + Lateral Reaction Launch strength + repeated speed exposure
Progression week

Day 1 - Launch Muscle Power + Trunk Stabilizers Power

Focus

  • Launch muscle development (Bulgarian split squat, KB swings, KB RDL)
  • Rotational power throws + resisted sprints
  • Lower-body strength reinforcement (goblet squat + deadlift)
  • Posterior chain and trunk stabilization support

Coach Emphasis

  • Explosive hip drive and stable trunk during acceleration

Day 2 - Sprinter Form + Speed Exposure Speed

Focus

  • Sprint start mechanics (push-up starts)
  • High-volume linear sprint exposure (9 × 60 yd)
  • Lateral hurdle footwork + hip stability
  • Posterior chain strength and hip durability work

Coach Emphasis

  • Sprint posture, relaxation at speed, controlled deceleration

Day 3 - Unilateral Strength + Lateral Agility Multi

Focus

  • TRX unilateral strength and trunk stability
  • Agility ladder lateral foot speed
  • Lateral medicine ball power transfer
  • Reactive partner drills (tennis ball reaction + mirror shuffle)

Coach Emphasis

  • Low hips in shuffle, quick lateral push-off mechanics

Day 4 - Reactive Lateral Control + Compete Finisher Agility

Focus

  • Reactive lateral shuffle + deceleration drills
  • Upper-body pull/push strength for posture support
  • Lateral crawl finisher for trunk and shoulder stability
  • Competitive effort to reinforce lateral movement speed

Coach Emphasis

  • Controlled lateral deceleration and reactive foot speed
Week 3 - Reaction + Max Velocity Development Reactive agility + upright sprint mechanics
Reaction week

Day 1 - Rotational Speed + Agility Reaction Speed

Focus

  • Acceleration power with TRX runner lunge, double KB swing, and kneeling starts
  • Agility/core strength with single-leg hurdle hops, front squats, chops, and lateral med ball shuffle
  • Arm, trunk, and start support with ab rollouts, curls, falling starts, and pulldowns

Coach Emphasis

  • Quick hurdle contacts, strong trunk, explosive first step

Day 2 - Agility Reaction + Launch Muscle Power Agility

Focus

  • Launch and trunk work with swings, reverse lunge rotation, band rotation, and jump rope
  • 5-10-5 sprint application with wall sit, toes-to-bar, and KB clean/press support
  • Posterior and unilateral support with deadlifts, bird dog rows, step-ups, and single-leg jumps

Coach Emphasis

  • Low hips when shuffling, straight back on pulls, controlled launch mechanics

Day 3 - Sprint Rhythm + Max Velocity Speed

Focus

  • Sprint rhythm exposure with repeated 40-yard sprints and full walk-back recovery
  • Rhythm mechanics through jump rope, single-leg KB RDL, and KB swings
  • Max velocity support with reverse lunges, overhead slams, box jumps, and quick feet
  • Posterior chain and trunk support with hip thrusts, Pallof press, calf raises, and farmer carries

Coach Emphasis

  • Quick ground contacts, step over knee, strike under hips, stay tall

Day 4 - Upper Body Stability + Rotational Core Strength

Focus

  • Shoulder activation and core control with TRX row, push-up pike, lateral raise, and halos
  • Primary strength with DB shoulder press, KB chops, chin-ups, and Cross Symmetry
  • Press support and upper-back work with incline DB bench, barbell rows, front raises, and triceps

Coach Emphasis

  • Maintain posture, brace core, control shoulders, smooth rotation
Week 4 - High Output + Reactive Integration Higher output, cleaner reaction under control
High output week

Day 1 - Starts + COD + Full Body Power Power

Focus

  • Explosive push-up starts paired with upper-body pulling and pressing
  • 5-10-5 agility integrated with core and jump rope rhythm
  • Double KB complex for full-body power sequencing

Coach Emphasis

  • Fast starts, clean COD, smooth power transitions

Day 2 - Lateral Control + Stability Strength Strength

Focus

  • Partner-based lateral reaction and agility ladder footwork
  • Strength development with squats, single-leg RDL, and carries
  • Upper back and unilateral lower-body support

Coach Emphasis

  • Control first, then speed; stability in every direction

Day 3 - Acceleration Rhythm + Speed Exposure Speed

Focus

  • Unilateral strength and jump coordination to prep acceleration
  • Repeated sprint exposure with full recovery
  • Rotational and trunk-driven power work

Coach Emphasis

  • Rhythm, arm drive, and consistent sprint mechanics

Day 4 - Reactive Starts + Balance + Skill Integration Multi

Focus

  • Reactive partner drills and sprinter starts under unpredictable conditions
  • Balance and stabilizer work with single-leg hops and TRX core
  • KB snatch practice reinforcing power standard under fatigue control

Coach Emphasis

  • React fast, stay controlled, maintain quality under complexity
Week 5 - Test + Consolidation Validate gains and stay sharp
TEST WEEK

Day 1 - Core + Stability Integration Stability

Focus

  • Unilateral strength and trunk control with front rack KB squats and sliders
  • Partner work capacity with isometric holds and crawls
  • Mobility and core reset with banded walks, hollow rocks, and pigeon variations

Coach Emphasis

  • Control, positioning, and trunk stiffness

Day 2 - Stability + Support Strength Strength

Focus

  • TRX and KB work for unilateral control and balance
  • Shoulder stability and bodyweight control with halos, raises, and TRX pike
  • Arm and back strength with rows, curls, and dips
  • Loaded carries and isometric work for stabilizer endurance

Coach Emphasis

  • Controlled strength, posture, and balance

Day 3 - Test Day (Speed + Agility + Reaction) TEST

Focus

  • Reaction prep with tennis ball drills and skater progression
  • TEST: 40-yard dash, 5-10-5 agility, BlazePod reaction
  • Light strength support after testing

Coach Emphasis

  • Max output, full recovery, best rep only

Day 4 - Test Day (Snatch + Power Support) TEST

Focus

  • Light power prep with push-ups, slams, and core
  • TEST: 5-min KB snatch (advanced) or swing alternative
  • Upper body support work post-test

Coach Emphasis

  • Clean technique, no fatigue accumulation, maintain standard

Coach Notes

  • Quality > Quantity: full recovery between sprints, cuts, and test attempts.
  • React under control: speed and reaction come before fatigue.
  • Testing weeks: Week 1 introduces baselines, Week 5 validates progress.
  • Intensity caps: stop sets when posture, rhythm, or coordination breaks.
  • Strength work supports movement efficiency, not exhaustion.