Speed & Agility | 12 Week PDF Program

Get faster in every direction you move in your sport. This is a complete speed, agility and power program for athletes of any sport. Coaches can run it with a full team, and athletes can run it on their own.

What you get: a 49-page PDF with 12 weeks of training, 3 sessions a week, about 45 minutes each.

Who it's for: middle school, high school and college athletes, and the coaches and parents who train them. It works in the off-season or as a speed block before the season.

How it's built:

• Every week has 3 sessions: Linear Acceleration, Lateral Movement and Crossover.

• Every session follows the same 4 tiers: Dynamic Warm Up, Plyometrics, Med Balls, then Speed & Agility (resisted drills, change of direction and an agility game).

• 4 phases that progress every 3 weeks: Learn & Load, Fast & Fluid, Reactive, and Transfer & Test.

• Built-in testing: 20 yard sprint, broad jump, 5-10-5, 5-0-5 and flying 10s, so you can measure real progress.

Inside the PDF:

• A setup page before every session, with field layout diagrams for each tier.

• Session pages with coaching notes and weekly check-offs.

• A 19-page Exercise Library. It covers 80 exercises, each with an illustration, step by step instructions and key coaching cues.

• Advice for coaches: equipment and setup tips, plus a testing tracker.

Equipment: cones, mini hurdles, med balls, a wall, and a bungee or strap (1 per 2 athletes).