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Utsa 12 Week Speed Agility Program

The document outlines a 12-week speed and agility training program. It provides the specific drills, repetitions, and sets for each week of workouts 1 and 2, focusing on increasing intensity over time through higher repetitions and additional exercises. The final week introduces agility-focused drills with an emphasis on ladder, bag, and line jump routines, pro-agility drills, and a sprint ladder circuit.

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886 views18 pages

Utsa 12 Week Speed Agility Program

The document outlines a 12-week speed and agility training program. It provides the specific drills, repetitions, and sets for each week of workouts 1 and 2, focusing on increasing intensity over time through higher repetitions and additional exercises. The final week introduces agility-focused drills with an emphasis on ladder, bag, and line jump routines, pro-agility drills, and a sprint ladder circuit.

Uploaded by

hrivas34434036
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
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SPEED DRILLS

WEEK 1 OF 12

DRILL: LIGHT REPETITIONS: 8 TOTAL

BUILD - UPS X1

FORM STARTS X2
WORKOUT ONE

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X1

POWER SKIPS (HEIGHT) X1

POWER SKIPS (DISTANCE) X1

DRILL: HEAVY REPETITIONS: 11 TOTAL

BUILD - UPS X2

FORM STARTS X2
WORKOUT TWO

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X1

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X 2


SPEED DRILLS
WEEK 2 OF 12

DRILL: LIGHT REPETITIONS: 12 TOTAL

BUILD - UPS X2

FORM STARTS X2
WORKOUT ONE

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X2

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2

DRILL: HEAVY REPETITIONS: 14 TOTAL

BUILD - UPS X2

FORM STARTS X3
WORKOUT TWO

POSITION STARTS X3

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X2

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2


SPEED DRILLS
WEEK 3 OF 12

DRILL: LIGHT REPETITIONS: 14 TOTAL

BUILD - UPS X2

FORM STARTS X2
WORKOUT ONE

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X2

POWER SKIPS (HEIGHT) X3

POWER SKIPS (DISTANCE) X3

DRILL: HEAVY REPETITIONS: 16 TOTAL

BUILD - UPS X3

FORM STARTS X3
WORKOUT TWO

POSITION STARTS X3

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X3

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2


SPEED DRILLS
WEEK 4 OF 12

DRILL: LIGHT REPETITIONS: 16 TOTAL

BUILD - UPS X3

FORM STARTS X2
WORKOUT ONE

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X3

POWER SKIPS (HEIGHT) X3

POWER SKIPS (DISTANCE) X3

DRILL: HEAVY REPETITIONS: 18 TOTAL

BUILD - UPS X3

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X3

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2


SPEED DRILLS
WEEK 5 OF 12

DRILL: LIGHT REPETITIONS: 16 TOTAL

BUILD - UPS X2

FORM STARTS X4
WORKOUT ONE

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 10S X2

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2

DRILL: HEAVY REPETITIONS: 19 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 10S X3

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2


SPEED DRILLS
WEEK 6 OF 12

DRILL: LIGHT REPETITIONS: 18 TOTAL

BUILD - UPS X3

FORM STARTS X4
WORKOUT ONE

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 10S X3

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2

DRILL: HEAVY REPETITIONS: 22 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 10S X4

POWER SKIPS (HEIGHT) X3

POWER SKIPS (DISTANCE) X3


SPEED DRILLS
WEEK 7 OF 12

DRILL: LIGHT REPETITIONS: 19 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 20S X2

POWER SKIPS (HEIGHT) X2

2 MINUTE BREAK 2 MINUTE BREAK

POWER SKIPS (DISTANCE) X2

HARNESS ROUTINE X1

DRILL: HEAVY REPETITIONS: 21 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 20S X3

POWER SKIPS (HEIGHT) X2

2 MINUTE BREAK 2 MINUTE BREAK

POWER SKIPS (DISTANCE) X2

HARNESS ROUTINE X2
AGILITY DRILLS
WEEK 7 OF 12

DRILL: HEAVY REPETITIONS: 22 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x C & 1 x D)

DRILL: LIGHT REPETITIONS: 18 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

PRO-AGILITY X 2 (1 LEFT & 1 RIGHT)

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 2 ( 1 x A & 1 x B)


SPEED DRILLS
WEEK 8 OF 12

DRILL: LIGHT REPETITIONS: 20 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 20S X2

POWER SKIPS (HEIGHT) X2

2 MINUTE BREAK 2 MINUTE BREAK

POWER SKIPS (DISTANCE) X2

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 24 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 20S X4

POWER SKIPS (HEIGHT) X3

2 MINUTE BREAK 2 MINUTE BREAK

POWER SKIPS (DISTANCE) X3

HARNESS ROUTINE X2
AGILITY DRILLS
WEEK 8 OF 12

DRILL: HEAVY REPETITIONS: 26 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

THREE-CONE DRILL X 6 (3 LEFT & 3 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 6 ( 2 x A, 2 x B, 1 x D & 1 x E)

DRILL: LIGHT REPETITIONS: 21 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH


WORKOUT TWO

LINE JUMP ROUTINE (A,B,C & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK

PRO-AGILITY X 3 (2 LEFT & 1 RIGHT)

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x D & 1 x E)


SPEED DRILLS
WEEK 9 OF 12

DRILL: LIGHT REPETITIONS: 18 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X2

BAG JUMPS X2

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 25 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X3

BAG JUMPS X4

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X6
AGILITY DRILLS
WEEK 9 OF 12

DRILL: HEAVY REPETITIONS: 28 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT ONE

PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

NEBRASKA AGILITY X 4

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 2 ( 1 x D & 1 x E)

SHUFFLE LADDER X 2 ( 1 x A & 1 x B)

BACKPEDAL LADDER X 2 ( 1 x A & 1 x B)

DRILL: LIGHT REPETITIONS: 24 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT TWO

PRO-AGILITY X 2 ( 1 LEFT & 1 RIGHT)

NEBRASKA AGILITY X 4

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 2 ( 1 X A & 1 X B)

SHUFFLE LADDER X 2 ( 1 x C & 1 x D)

BACKPEDAL LADDER X 2 ( 1 X D & 1 X E)


SPEED DRILLS
WEEK 10 OF 12

DRILL: LIGHT REPETITIONS: 19 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X2

BAG JUMPS X3

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 23 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X4

BAG JUMPS X4

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X3
AGILITY DRILLS
WEEK 10 OF 12

DRILL: HEAVY REPETITIONS: 31 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT ONE

NEBRASKA AGILITY X4

THREE-CONE DRILL X 6 ( 3 LEFT & 3 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 5 ( 1 x A, 1 x B, 1 x C, 1 x D, & 1 x E)

SHUFFLE LADDER X 3 ( 1 x A, 1 x D, & 1 x E)

BACKPEDAL LADDER X 3 ( 1 x A, 1 x D, & 1 x E)

DRILL: LIGHT REPETITIONS: 26 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

NEBRASKA AGILITY X2

THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 2 ( 1 X D & 1 x E)

SHUFFLE LADDER X 4 ( 2 x A & 2 x B)

BACKPEDAL LADDER X 4 ( 2 x A & 2 x B)


SPEED DRILLS
WEEK 11 OF 12

DRILL: LIGHT REPETITIONS: 20 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X3

BAG JUMPS X3

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 23 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X4

BAG JUMPS X4

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X3
AGILITY DRILLS
WEEK 11 OF 12

DRILL: HEAVY REPETITIONS: 30 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT ONE

NEBRASKA AGILITY X4

THREE-CONE DRILL X 6 ( 3 LEFT & 3 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

FOUR-CORNER DRILL X 6 ( 3 LEFT & 3 RIGHT)

SPRINT LADDER X 2 ( 1 x A & 1 x B)

BACKPEDAL LADDER X 2 ( 1 x D & 1 x E)

DRILL: LIGHT REPETITIONS: 26 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

NEBRASKA AGILITY X2

THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

FOUR-CORNER DRILL X 4 ( 2 LEFT & 2 RIGHT)

SPRINT LADDER X 3 ( 1 x A, 1 x C, & 1 x D)

BACKPEDAL LADDER X 3 ( 1 x A, 1 x B, & 1 x C)


SPEED DRILLS
WEEK 12 OF 12

DRILL: LIGHT REPETITIONS: 21 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X4

BAG JUMPS X3

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 24 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X4

BAG JUMPS X4

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X4
AGILITY DRILLS
WEEK 12 OF 12

DRILL: HEAVY REPETITIONS: 34 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT ONE

PRO-AGILITY X 4 ( 2 LEFT & 2 RIGHT)

THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

FOUR-CORNER DRILL X 6 ( 3 LEFT & 3 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 5 ( 1 x A, 1 x B, 1 x C, 1 x D & 1 x E)

BACKPEDAL LADDER X 5 ( 2 x A, 2 x D & 1 x C)

DRILL: LIGHT REPETITIONS: 28 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

NEBRASKA AGILITY X 3 ( 1 LEFT & 2 RIGHT)

THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

FOUR-CORNER DRILL X 4 ( 2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x D & 1 x E)

BACKPEDAL LADDER X 3 ( 1 x A, 1 x B, & 1 x C)

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