4-Week Speed & Agility Program
Four Weeks to Faster. Sprints, Plyos and Agility, Three Days a Week.
Slow feet don’t eat.
Four weeks, three days a week, built around speed, agility, explosiveness and core strength.
THE WEEK, EVERY WEEK.
Day 1 speed and plyometrics. Day 2 agility and conditioning. Day 3 endurance and core.
Every day opens with a 5 to 10 minute jog and dynamic stretch and closes with 5 to 10 minutes of static stretching. Nothing gets skipped.
THE SPRINT PROGRESSION.
Week 1: 8 × 20 yards.
Week 2: 6 × 40 yards.
Week 3: 4 × 60 yards.
Week 4: 4 × 75 yards.
Conditioning builds the same way, from gassers and 5-10-5 shuttles into hill sprints, 300-yard shuttles, suicides and stair sprints. Agility runs off the Quick Feet Ladder Circuit plus med ball lateral bounds.
AFTER FOUR WEEKS YOU WILL:
Be faster out of your break and faster over the top.
Change direction without gearing all the way down.
Have the conditioning to still be covering in the fourth quarter.
WHO IT IS FOR: any DB who is getting run past. Runs alongside your field work and lifting.
PAIRS WITH: the 8-Week Strength Training Plan.
NEXT: the DB Academy app.
Certified ISSA athletic trainer and DB specialist. Instant download, yours forever.
Training carries risk of injury. Consult a physician before starting.
