BASIC SPEED PROGRAM
PHASE 1 PHASE 2 PHASE 3
ACCELERATION SPEED
SESSIONS A&B SESSIONS A&B SESSIONS A&B
Prep Drills Sets Reps Prep Drills Sets Reps Prep Drills Sets Reps
Wall Drill: Holds 1x 15sec Wall Drill: Triples 2x 3-4 Wall Drill: Continuous 2x 6each
Wall Drill: Singles & Doubles 1x 6 each A-March 1-2x 10m A-March 1x 20m
A-March to Pause 1-2x 5-10m A-Skip 1-2x 5-10m A-Skip 1x 20m
A-Skip to Pause 1-2x 5-10m Bounding A-Skip 1-2x 5-10m Bounding A-Skip 2x 20m
Applied Drills Sets Reps Applied Drills Sets Reps Applied Drills Sets Reps
Resisted March 1x 6x10m Roll-in Resisted Acceleration Bounds or Hill Bounds 1x 3x5m Roll-in Resisted Acceleration Bounds or Hill Bounds 1x 3x5m
Resisted Skip 2x 4x10m Roll-in Resisted Accelerations 1x 3x5m Roll-in Acceleration Bounds 1x 3x5m
Free Acceleration Sets Reps Free Acceleration Sets Reps Free Acceleration Sets Reps
Tall Fall Runs 2x 6x10m Roll-in Accelerations 2x 3x15m 2-pt. Acceleration Starts 2x 4x15m
Conditioning: Tempo Runs Sets Reps Conditioning: Tempo Runs Sets Reps Conditioning Sets Reps
Lineman 60m / Non-lineman100m 2-3x (3min) 4-6x (60s) Lineman 30m / Non-lineman 60m 3-4x (3min) 5-6x (35s) Repeat 10m Accelerations 2-3 6x (20sec)
ABSOLUTE SPEED
SESSIONS C SESSIONS C SESSIONS C
Prep Drills (Wall & Ankle Series) Sets Reps Prep Drills (Straight Leg Series) Sets Reps Prep Drills (March/Skip Series) Sets Reps
Wall Drill: Tech. Cycle (1-2-3) 1x 6-8each Ankle Series: Ankle Skip or Bound 1x 5-10m Wall Drill: Single Cycle "spin the globe" 1x 6-8 each
Wall Drill: Single Cycle "spin the globe" 1x 6-8 each Straight Leg Skips 2x 10m B-March 2x 20m
Ankle Skip "leg under shadow" 1-2x 5-10m Straight Leg Shuffle 1-2x 5-10m B-Skip 2x 20m
Ankle Skip "hit the button" 1-2x 5-10m Straight Leg Bounds 1-2x 30-40m Straight Leg Shuffle w/ single cycle 2x 20m
Step-Over Drills Sets Reps Step-Over Drills Sets Reps Step-Over Drills Sets Reps
Ankle Dribbles "trigger loaded" 2 10m Ankle Dribbles w/ dowel on shoulders 2 10m Ankle Dribbles 2 10m
Calf Dribbles "snap the ground away" 2 15m Calf Dribbles w/ dowel on shoulders 2 15m Calf Dribbles 2 15m
Knee Dribbles "down & through the ground" 2 15m Knee Dribbles w/ dowel on shoulders 2 15m Knee Dribbles 2 15m
SPEED POSITIONS Sets Reps SPEED POSITIONS Sets Reps SPEED POSITIONS Sets Reps
Rolling Start Accel Bound Build-up + Light Sled Drag 1x 3x20m Rolling Start Accel Bound Build-up + Sled Drag 1x 3x30m Rolling Start Accel Bound Build-up + Sled Drag 1x 3x30m
10m Fly-in + 20m Wickets 2x 2-3x30m 10m Fly-in + 30m Wickets 1x 3x40m 10m Fly-in + 40m Wickets 1x 3x50m
Dribble Build-up 20m + "GO" 20m 2x (3min) 3x40m (3min) Dribble Build-up 20m + "GO" 30m 2x 3x40m Accel Start Bound Build-up 20m + "GO" 40m 2x 3x50m
LINEMAN POSITIONS Sets Reps LINEMAN POSITIONS Sets Reps LINEMAN POSITIONS Sets Reps
Rolling Start Accel Build-up + Long Bleed Run 1x 3x10m Rolling Start Accel Build-up + Long Bleed Run 1x 3x15m Rolling Start Accels 1x 3x20m
Prowler Push: Accelerate 10m + "GO" 10m 2x (3min) 4x20m (1min) Accel Bound Build-up 10m + "GO" 20m 2x (3min) 4x30m (1min) Accel Bound Build-up 10m + "GO" 20m 1-2x (3min) 3x30m (3min)