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8 Week Speed Program

The document outlines an 8-week offseason training program for high school football athletes, focusing on speed, agility, and explosiveness with four field days per week. Each week is divided into specific training focuses, including speed mechanics, acceleration power, explosive speed, and peak speed phases, with detailed exercises for each day. Key training tips emphasize sprinting at full effort, prioritizing quality, and combining the program with strength training for optimal results.

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45 views2 pages

8 Week Speed Program

The document outlines an 8-week offseason training program for high school football athletes, focusing on speed, agility, and explosiveness with four field days per week. Each week is divided into specific training focuses, including speed mechanics, acceleration power, explosive speed, and peak speed phases, with detailed exercises for each day. Key training tips emphasize sprinting at full effort, prioritizing quality, and combining the program with strength training for optimal results.

Uploaded by

xipodo5259
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

8-Week Offseason Speed, Agility, and Explosiveness

Program
4 Field Days Per Week – Designed for High School Football Athletes

Weekly Layout: Day 1 – Acceleration + Plyometrics


Day 2 – Agility + Change of Direction
Day 3 – Max Speed Training
Day 4 – Speed Endurance + Competition

Always begin with a 10–15 minute dynamic warmup:


A-skips, B-skips, High Knees, Butt Kicks, Karaoke, and 3 build-up sprints. Rest 2–3 minutes between
speed reps.

Weeks 1–2 Speed Mechanics


Day 1 10 yd starts x6, 20 yd sprints x4, Falling starts x5, Broad jumps 4x3, Box jumps 4x3
Day 2 Ladder drills (5 patterns), 5-10-5 shuttle x5, Cone box drill x4, Lateral bounds 3x8
Day 3 Flying 20s x6, 30 yd sprints x4, Stride runs 4x50 yd, Single leg bounds 3x10, Tuck jumps
Day 4 60 yd sprints x6, Mirror drill x6, Reaction starts x6
Weeks 3–4 Acceleration Power
Day 1 10 yd starts x8, 20 yd sprints x6, Hill sprints x8, Depth jumps 4x4, Broad jumps 4x3
Day 2 Ladder drills x6, Pro agility shuttle x6, L drill x5, Lateral bounds 4x8
Day 3 Flying 20s x8, 40 yd sprints x4, Stride runs 4x60 yd, Box jumps 4x4, Single leg hops 3x8
Day 4 80 yd runs x6, Reaction sprints x8, Partner chase drill x6
Weeks 5–6 Explosive Speed Phase
Day 1 10 yd starts x8, 30 yd sprints x6, Sled sprints x6, Depth jumps 4x4, Broad jumps 5x3
Day 2 5-10-5 shuttle x8, W cone drill x6, L drill x6, Lateral bounds 4x10
Day 3 Flying 30s x6, 40 yd sprints x6, 60 yd stride runs x5, Tuck jumps 4x6, Single leg bounds
Day 4 100 yd runs x6, Reaction starts x8, Competition sprints x6
Weeks 7–8 Peak Speed Phase
Day 1 10 yd starts x6, 20 yd sprints x6, 30 yd sprints x4, Depth jumps 5x3, Broad jumps 5x3
Day 2 Pro agility shuttle x8, L drill x6, W drill x6
Day 3 Flying 30s x8, 40 yd sprints x6, Box jumps 4x4, Bounds 4x10
Day 4 Reaction sprints x10, Mirror drill x8, 110 yd tempo runs x6

Key Training Tips:


• Sprint at 100% effort
• Focus on quality over quantity
• Use full recovery between reps
• Train on grass or turf when possible
• Combine with a strength training program for best results

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