WEEK 1- PHASE 3

DAY 1 Reaction Warm-Up & Explosive

Hurdle Drills
Schedule & Overview (Estimated Total Training Time 35 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• Reaction Warm-Up (3 Phases) 10 Minutes
• 4 Explosive Hurdle Drills 15 Mintues
• Designed to be combined with Upper Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

Dynamic Reaction Partner Warm-Up (10 Minutes)

Click HERE For FULL Video
Phase 1: Dynamic Partner Mirror Reaction- 30 Seconds Per Partner x 2 Sets = 2 Minutes Total

Phase 2: Dynamic Mobility Preparation

1. Squats x 10 Reps
2. Super-Man Airplane + Hamstring Kick x 5 Reps Per Side (10 Total)
3. Reverse Lunge to Sprinter Knee Drive 1-2-3 x 5 Per Side (10 Total)
4. Side Lunge to Sprinter Knee Drive 1-2 x 5 Per Side (10 Total)

Phase 3: Gound Based Preparation

1. Double Leg Glute Bridge x 5 Reps
2. Single Leg Glute Bridge with Hip Rotation x 5 Reps Per Side
3. Sprinter Sit-Up x 6-8 Per Side
4. Quadruped Table Top Reach x 5 Per Side
5. Gas Pedalers x 10 Per Side
6. Groiners x 5 Per Side

4 Explosive Hurdle Drills: Featuring Andre Kzirian (IG @andre.Kzirian)

2 Sets Total
1. Hurdle High Knee to Crossover x 4-6 Per Side x 1 Set
2. Hurdle High Knee to Lateral Bound x 4-6 Per Side x 1 Set
3. Hurdle Figure 8 Sprints x 4 Per Side x 1 Set
4. Hurdle Crossover to Explosive Jump x 3 Per Side

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 2 Hurdle Mobility & Linear Speed
Development
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• Speed Training Linear Warm-Up (15 Minutes)
• Hurdle Hip Mobility (10 Minutes)
• Speed Mechanic Drills (10 Minutes)
• Sprint Linear Speed Training (25-30 Minutes)
• Designed to be combined with Lower Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

Linear Warm-Up Phase 1: (15 Minutes)

Focus on Executing each drill with properform and technique) 20 Yards Per Drill
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run

Linear Warm-Up Phase 2:

Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

4. Hip Hinge “3 Pumps” + Inchworms
5. Hamstring Kick Series

Hurdle Hip Mobility (3 Minutes)

Watch Full Video HERE On Hurdle Mobility Drills

1. Hurdle Walk Over

àà 1 Set of Both Right and Left Lead leg
2. Alternating Hurdle Walk Over
àà 1 Set of Both Right and Left Lead leg
3. Alternating Backwards Hurdle Walk Over
àà 1 Set of Both Right and Left Lead leg
4. Hurdle Walk Over to Lateral Squat
àà 1 Set Facing Both Ways
5. Lateral Hurdle Walk Over to Lateral Deep Squat - Pivot Reach & Lunge
àà 1 Set Facing Both Ways
6. Dynamic Hurdle Lateral Stright Leg Raise
àà 1 Set Facing Both Ways

Speed Mechanic Drills: (10-12 Minutes) Lower Body Mechanic Drills:

1. Ankling
àà 1 Sets x 20 Yards
2. Walking A’s
àà 1 Sets x 20 Yards
3. Thigh Switch
àà 1 Sets x 10-20 Yards
4. Lateral Thigh Switch
àà 1 Sets x 10-20 Yards
5. Thigh Switch 1-2-3
àà 1 Sets x 10-20 Yards
6. High Knee Run
àà 2 Sets x 10-20 Yards

3. Speed Training:
àà 10/20/30 Yard Sprints (100% Effort) 2 Sets Toal with 3 Minutes Rest Between Sets (Walk
Back is the Rest Between Sprints)
àà Sprint 100 Yards followed by a walk back (Rest is the Walk Back) x 100 Yards x 5 Reps (2
Sets Total with 5-8 Minutes Rest Between Sets)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 3 Game Day Warm-Up, Ladder &
Over Speed Reaction Drills
Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• Exclusive Game Day Warm-Up (15 Minutes)
• Rapid Response Ladder Drill (10 Minutes)
• Multi-Directional Zig-Zag Sprint Series(15 Minutes)
• Designed to be combined with Upper Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

Exclusive Game Day Warm-Up:

Click HERE For FULL Video
Phase 1: Sports Specific Agility Prep (50% Exertion, Focus on Executing the Movement
Patterns to Perfection) 20 Yards Per Movement Both Directions
1. Lateral Push-Step
2. Carioca
3. Shuffle (Reverse Backwards Turn) Every 5 Yards
4. Deceleration to Acceleration (Full Stop & Stutter Step)

Phase 2: Dynamic Mobility Preparation (20 Yards Per Mobility Exercise )Dynamic Stretches
in one direction followed by Skip Drills coming back
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
• A-Skip & B-Skip (10/10 Yards Each)
2. Quadriceps Table Top Reach + Superman + Hamstring Kick (Opposite Hand/Foot)
• Backwards Run (Emphasis on Reach Back)
3. Side to Side Lunge + Cossack
• Backwards Skip- Open the Hip
4. Ballistic Hip Hinge
• Straight Leg Run

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Phase 3: Dynamic Flexibility Preparation: (Ground Based Movements)
1. Cat Cow x 5 Reps
2. Hip Rock Series
• Lateral Rock x 8-10 Per Side
• Lateral Hip Rotation x 8-10 Per Side
• Front Rotation x 8-10 Per Side
• Front Hip Hinge x 5 Per Side
3. Tactical Frog x 10 Reps
4. Glute Pump - Prone Scorpion x 3 Reps Per Side
5. Iron Cross + Hamstring Kicks x 5 Reps Per Side
6. Ballistic Half Hamstring Pull x 5 Reps Per Side
7. Dynamic 90/90 Pump (Knee-Shin-Heel) x 5 Reps Per Side
8. Knee Fall-Ins x 8-10 Reps Per Side
9. Roll Back and Reach Series x 3 Reps Per Side
10. Calf- Gas Pedalers x 10 Reps Per Side
11. Ballistic "Groiners" Hip Stretch x 5 Reps Per Side

Rapid Response Ladder Drill:

Click HERE For FULL Video
1. Forward Single Leg Jab Step
2. Forward Single Leg Deceleration Jab Step
3. Lateral Single Leg Jab Step
4. Lateral Single Leg Deceleration Jab Step
5. Ickey Shuffle (Pause & Fast)
6. Single Leg In & Out

Multi-Directional Zig-Zag Sprint Series (360 Speed Cord) x 2 Sets Each Way
1. Zig-Zag Backpedal to Sprint
2. Zig-Zag Lateral Side Shuffle
3. Zig-Zag Crossover Sprint

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 4 Acceleration Hill Development
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Speed Training Linear Warm-Up (15 Minutes)
• Glute/Hip Preparation & Development (2 Minutes)
• Hill Speed Acceleration Sprints (25 Minutes)
• Designed to be combined with Lower Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) 20
Yards Per Drill- (15 Minutes)
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Linear Warm-Up Phase 2:
Mobility Preparation (20 Yards Per Mobility Exercise + 20 Yards Dyanmic Skip)
1A) Worlds Greatest Stretch
1B) A-Skip
2A) Quadriceps Table Reach (Opposite Hand/Foot)
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run
4A) Hip Hinge “3 Pumps”
4B) High Knee Butt Kicks
5A) Hamstring Kick Series

Glute/Hip Preparation & Development (2 Minutes)

• Mini Band Single Leg Glute Bridge & Knee Drive

Hill Speed Acceleration Sprints (finish each sprint set before moving on to the next one)
Hill Sprint Series Overview Video
1. Linear Hill Sprints x 4 Sprints (1 Mintue Rest Between Reps)
2. Lateral Crossover Sprints x 2 Sprints Per Side (1 Mintue Rest Between Reps)
3. Lateral Shuffle x 2 Shuffles Per Side (1 Mintue Rest Between Reps)
4. Backpedal x 3 Reps (1 Mintue Rest Between Reps)
5. Board Jumps x 3 Reps (1 Mintue Rest Between Reps)
6. Tuck Jumps x 3 Reps (1 Mintue Rest Between Reps)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

30-DAY SPORTS PERFORMANCE SPEED PROGRAM
WEEK 2- PHASE 3
DAY 1 Rapid Response Ladder Drills &
Agility Training
Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• COD Warm-Up (15 Minutes)
• Glute Preparation & Development (5 Minutes)
• 5 Rapid Response Ladder Drills (Featuring Andre Kzirian)
• Quick Cut Reactive Plyo Jumps (8 Minutes)
• 4 Cone Reaction Agility Drill -(12 Minutes)
• Designed to be combined with Upper Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

COD Warm-Up Phase 1:Sports Specific Agility Prep (60-70% Exertion, Focuson Executing
the Movement to Perfection) 20 Yards BothWays per Movement

Full Warm-Up (15 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)
2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards
3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards
4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards)
5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards)
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7. Deceleration Sprint to Lateral Shuffle to Sprint (Alternate Shuffles Right/Left Each Time)
8. Sprint to Jump — 20 Yards (Every 5 Yards)
9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards)
10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards)
11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
12. Quick Hip Flips (Flipping Hips every 5 Yards)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

COD Warm-Up Phase 2:
Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch + Hip Rotation
4. Hip Hinge “3 Pumps” + Inchworms
5. Hamstring Kick Series

Glute Preparation & Development (5 Minutes)

• Mini Band Clam Shells- 1 Set x 20 Reps + 10 Second Isometric Hold Per Side
• Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg

5 Rapid Response Ladder Drills Featuring Andre Kzirian (IG @andre.Kzirian)

1. Salsa
2. Forward-Back "2 In - 2 Out"
3. Ickey Bounds
4. Quick Hip Flips
5. Single Leg Knee Tuck Jump

Quick Cut Reactive Agility Drill (15 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• x 30-45 Seconds Rest

4 Cone Reactive Agility Drill (15 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• 2 Sets Per Movement Pattern x 30-45 Seconds Rest

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 2 Hurdle Mobility & Linear Speed
Development
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• Speed Training Linear Warm-Up (15 Minutes)
• Hurdle Hip Mobility (10 Minutes)
• Speed Mechanic Drills (10 Minutes)
• Sprint Linear Speed Training (25-30 Minutes)
• Designed to be combined with Lower Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

Linear Warm-Up Phase 1 (15 Minutes)

Focus on Executing each drill with properform and technique) 20 Yards Per Drill
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run

Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch
4. Hip Hinge “3 Pumps” + Inchworms

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

5. Hamstring Kick Series
Hurdle Hip Mobility (3 Minutes)
Watch Full Video HERE On Hurdle Mobility Drills

1. Hurdle Walk Over

àà 1 Set of Both Right and Left Lead leg
2. Alternating Hurdle Walk Over
àà 1 Set of Both Right and Left Lead leg
3. Alternating Backwards Hurdle Walk Over
àà 1 Set of Both Right and Left Lead leg
4. Hurdle Walk Over to Lateral Squat
àà 1 Set Facing Both Ways
5. Lateral Hurdle Walk Over to Lateral Deep Squat - Pivot Reach & Lunge
àà 1 Set Facing Both Ways
6. Dynamic Hurdle Step Over To High Knee
àà 1 Set of Both Right and Left Lead leg
7. Dynamic Hurdle Lateral Stright Leg Raise
àà 1 Set Facing Both Ways

Speed Mechanic Drills: (10-12 Minutes) Lower Body Mechanic Drills:

1. Ankling
àà 1 Sets x 20 Yards
2. Walking A’s
àà 1 Sets x 20 Yards
3. Thigh Switch
àà 1 Sets x 10-20 Yards
4. Lateral Thigh Switch
àà 1 Sets x 10-20 Yards
5. Thigh Switch 1-2-3
àà 1 Sets x 10-20 Yards
6. High Knee Run
àà 2 Sets x 10-20 Yards

3. Speed Training:
àà 15/20/30 Yard Sprints (100% Effort) 2 Sets Toal with 3 Minutes Rest Between Sets (Walk
Back is the Rest Between Sprints)
àà Sprint 100 Yards followed by a walk back (Rest is the Walk Back) x 100 Yards x 6 Reps (2
Sets Total with 5-8 Minutes Rest Between Sets)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 3 Change of Direction
Over Speed Training
Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• COD Warm-Up (15 Minutes)
• Glute Preparation & Development (5 Minutes)
• Over Speed Explosive Broad Jumps (8 Minutes)
• Over Speed Triangle Drill (10 Minutes)
• Over Speed Figure 8 Sprint (10 Minutes)
• Designed to be combined with Upper Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion,Focus on Executing
the Movement to Perfection) -20 Yards Both Ways per Movement

Full Warm-Up (15 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)
2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards
3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards
4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards)
5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards)
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7. Deceleration Sprint to Lateral Shuffle to Sprint (Alternate Shuffles Right/Left Each Time)
8. Sprint to Jump — 20 Yards (Every 5 Yards)
9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards)
10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards)
11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
12. Quick Hip Flips (Flipping Hips every 5 Yards)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

COD Warm-Up Phase 2:
Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch + Hip Rotation
4. Hip Hinge “3 Pumps” + Inchworms
5. Hamstring Kick Series

Glute Preparation & Development (5 Minutes)

• Mini Band Clam Shells - 1 Set x 20 Reps + 20 Second Isometric Hold Per Side
• Sprinter Knee Drive Hip Hinge 1-2 Sets x 10 Reps Each Leg

Phase 3: Speed Cord Over Speed Training (20-25 Minutes)

Over Speed Explosive Broad Jumps

• 2 Sets x 2 Reps Resisted and 2 Reps Non-Resisted (Do Both Sets of Resisted First)
• Over Speed Explosive Broad Jumps

Over Speed Triangle Drill

2 Sets x 2 Reps Resisted and 2 Reps Non-Resisted (Do Both Sets of Resisted First)
• Over Speed Triangle Drill

Over Speed Figure 8 Sprint

2 Sets x 2 Reps Resisted and 2 Reps Non-Resisted (Do Both Sets of Resisted First)
• Over Speed Figure 8 Sprint

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 4 Acceleration Hill Development
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Speed Training Linear Warm-Up (15 Minutes)
• Glute/Hip Preparation & Development (2 Minutes)
• Hill Speed Acceleration Sprints (25 Minutes)
• Designed to be combined with Lower Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) 20
Yards Per Drill- (15 Minutes)
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Linear Warm-Up Phase 2:
Mobility Preparation (20 Yards Per Mobility Exercise + 20 Yards Dyanmic Skip)
1A) Worlds Greatest Stretch
1B) A-Skip
2A) Quadriceps Table Reach (Opposite Hand/Foot)
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run
4A) Hip Hinge “3 Pumps”
4B) High Knee Butt Kicks
5A) Hamstring Kick Series

Glute/Hip Preparation & Development (2 Minutes)

• Mini Band Single Leg Glute Bridge & Knee Drive

Hill Speed Acceleration Sprints (finish each sprint set before moving on to the next one)
Hill Sprint Series Overview Video
1. Linear Hill Sprints x 4 Sprints (1 Mintue Rest Between Reps)
2. Lateral Crossover Sprints x 2 Sprints Per Side (1 Mintue Rest Between Reps)
3. Lateral Shuffle x 2 Shuffles Per Side (1 Mintue Rest Between Reps)
4. Backpedal x 3 Reps (1 Mintue Rest Between Reps)
5. Single Leg Bounds x 2 Bounds Per Side (1 Mintue Rest Between Reps)
6. Board Jumps x 3 Reps (1 Mintue Rest Between Reps)
7. Tuck Jumps x 3 Reps (1 Mintue Rest Between Reps)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

WEEK 3- PHASE 3
DAY 1 Exclusive Agility Cone Drill
Series with Chad Owens
Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• COD Warm-Up (15 Minutes)
• Glute Preparation & Development (5 Minutes)
• Exclusive Agility Cone Series with Chad Owens (20 Minutes)
• Designed to be combined with Upper Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing
the Movement to Perfection) 20 Yards BothWays per Movement

Full Warm-Up (15 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)
2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards
3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards
4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards)
5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards)
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7. Deceleration Sprint to Lateral Shuffle to Sprint (Alternate Shuffles Right/Left Each Time)
8. Sprint to Jump — 20 Yards (Every 5 Yards)
9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards)
10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards)
11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
12. Quick Hip Flips (Flipping Hips every 5 Yards)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

COD Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch + Hip Rotation
4. Hip Hinge “3 Pumps” + Inchworms
5. Hamstring Kick Series

Glute Preparation & Development (5 Minutes)

• Mini Band Clam Shells- 1 Set x 20 Reps + 10 Second Isometric Hold Per Side
• Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg

Phase 3: Full Video "Training With Super Star Chad Owens"

- Agility Cone Drill Series with Chad Owens

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 2 Hurdle Mobility & Linear Speed
Development
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• Speed Training Linear Warm-Up (15 Minutes)
• Hurdle Hip Mobility (10 Minutes)
• Speed Mechanic Drills (10 Minutes)
• Sprint Linear Speed Training (25-30 Minutes)
• Designed to be combined with Lower Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

Linear Warm-Up Phase 1 (15 Minutes)

Focus on Executing each drill with properform and technique) 20 Yards Per Drill
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run

Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch
4. Hip Hinge “3 Pumps” + Inchworms

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

5. Hamstring Kick Series
Hurdle Hip Mobility (3 Minutes)
Watch Full Video HERE On Hurdle Mobility Drills

1. Hurdle Walk Over - 2 Over 1 Back

àà 1 Set of Both Right and Left Lead leg
2. Hurdle Walk Over to Lateral Squat
àà 1 Set Facing Both Ways
3. Lateral Hurdle Walk Over to Lateral Deep Squat - Pivot Reach & Lunge
àà 1 Set Facing Both Ways
4. Dynamic Hurdle Step Over To High Knee
àà 1 Set of Both Right and Left Lead leg
5. Dynamic Hurdle Step Over to External Rotation Heel Tap
àà 1 Set of Both Right and Left Lead leg
6. Dynamic Hurdle Lateral Stright Leg Raise
àà 1 Set Facing Both Ways

Speed Mechanic Drills: (10-12 Minutes) Lower Body Mechanic Drills:

1. Ankling
àà 1 Sets x 20 Yards
2. Walking A’s
àà 1 Sets x 20 Yards
3. Thigh Switch
àà 1 Sets x 10-20 Yards
4. Lateral Thigh Switch
àà 1 Sets x 10-20 Yards
5. Thigh Switch 1-2-3
àà 1 Sets x 10-20 Yards
6. A-Skip
àà 1 Sets x 10-20 Yard
7. B-Skip
àà 1 Sets x 10-20 Yard
8. High Knee Butt Kicks
àà 1 Sets x 10-20 Yard
9. High Knee Run
àà 1 Set x 10-20 Yards

3. Speed Training:
àà 20/30/40 Yard Sprints (100% Effort) 2 Sets Toal with 3 Minutes Rest Between Sets (Walk
Back is the Rest Between Sprints)
àà Sprint 100 Yards followed by a walk back (Rest is the Walk Back) x 100 Yards x 7 Reps (2
Sets Total with 5-8 Minutes Rest Between Sets)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 3 Reaction Agility & Speed Cord
Sprint Series
Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• COD Warm-Up (15 Minutes)
• Glute Preparation & Development (5 Minutes)
• Sprint Cord Speed Series (15 Minutes)
• Reaction- Agility - COD Drills (20 Minutes)
• Designed to be combined with Upper Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

COD Warm-Up Phase 1:Sports Specific Agility Prep (60-70% Exertion,Focus on Executing
the Movement to Perfection) -20 Yards Both Ways per Movement

Full Warm-Up (15 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)
2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards
3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards
4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards)
5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards)
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7. Deceleration Sprint to Lateral Shuffle to Sprint (Alternate Shuffles Right/Left Each Time)
8. Sprint to Jump — 20 Yards (Every 5 Yards)
9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards)
10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards)
11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
12. Quick Hip Flips (Flipping Hips every 5 Yards)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

COD Warm-Up Phase 2:
Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch + Hip Rotation
4. Hip Hinge “3 Pumps” + Inchworms
5. Hamstring Kick Series

Glute Preparation & Development (5 Minutes)

• Mini Band Clam Shells - 1 Set x 20 Reps + 20 Second Isometric Hold Per Side
• Sprinter Knee Drive Hip Hinge 1-2 Sets x 10 Reps Each Leg

Phase 3: Explsoive 360 Speed Cord Sprint Series (15 Minutes)

(Do 1-2 Sets Per Complex and take a 2 minute break between each complex)
1. Speed Complex 1
2. Speed Complex 2
3. Speed Complex 3

Reaction Mirror Agility Tunnel Drill (5 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• 2-3 Sets x 30-45 Seconds Rest

Reaction Agility Breakaway Chase Drill 10 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• 3-4 Sets x 1 Minute Rest

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 4 Acceleration Zig-Zag
Hill Sprint Series
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Speed Training Linear Warm-Up (15 Minutes)
• Glute/Hip Preparation & Development (2 Minutes)
• Hill Zig-Zag Speed Acceleration Sprints (25 Minutes)
• Designed to be combined with Lower Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) 20
Yards Per Drill- (15 Minutes)
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Linear Warm-Up Phase 2:
Mobility Preparation (20 Yards Per Mobility Exercise + 20 Yards Dyanmic Skip)
1A) Worlds Greatest Stretch
1B) A-Skip
2A) Quadriceps Table Reach (Opposite Hand/Foot)
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run
4A) Hip Hinge “3 Pumps”
4B) High Knee Butt Kicks
5A) Hamstring Kick Series

Glute/Hip Preparation & Development (2 Minutes)

• Mini Band Single Leg Glute Bridge & Knee Drive

Hill Speed Acceleration Sprints (finish each sprint set before moving on to the next one)
How to Set Upo The PEP Zig-Zag Sprint Hill Series
1. Zig-Zag Sprints x 2 Sets (1 Mintue Rest Between Reps)
2. Zig-Zag Lateral Shuffle x 2 Sets (1 Mintue Rest Between Reps)
3. Zig-Zag Lateral Crossover Sprint x 2 Sets (1 Mintue Rest Between Reps)
4. Zig-Zag Backwards Crossover Hip Flip x 2 Sets (1 Mintue Rest Between Reps)
5. Single Leg Jump x 2 Sets -1 Each Leg (1 Mintue Rest Between Reps)
6. Single Leg Medial Jump x 2 Sets -1 Each Leg (1 Mintue Rest Between Reps)
7. Single Leg Lateral Jump x 2 Sets -1 Each Leg (1 Mintue Rest Between Reps)
8. Lateral Skater Bounds x 2 Sets (1 Mintue Rest Between Reps)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

WEEK 4- PHASE 3
DAY 1 Rapid Release Sprint Series &
Change of Direction Training
Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• COD Warm-Up (15 Minutes)
• Glute Preparation & Development (3 Minutes)
• Rapid Release Sprint Series (5 Minutes)
• Reaction- Agility - COD Drills (30 Minutes)
• Designed to be combined with Upper Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing
the Movement to Perfection) 20 Yards BothWays per Movement

Full Warm-Up (15 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)
2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards
3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards
4. Deceleration Shuffle + Hip Flip — 20 Yards (Stopping every5 yards)
5. Shuffle “Reverse Pivot Turn Backwards” —20 Yards (Transition every 5 Yards)
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7. Deceleration Sprint to Lateral Shuffle to Sprint (Alternate Shuffles Right/Left Each Time)
8. Sprint to Jump — 20 Yards (Every 5 Yards)
9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards)
10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards)
11. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)
12. Quick Hip Flips (Flipping Hips every 5 Yards)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

COD Warm-Up Phase 2:
Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch + Hip Rotation
4. Hip Hinge “3 Pumps” + Inchworms
5. Hamstring Kick Series

Glute Preparation & Development (3 Minutes)

• Mini Band Clam Shells- 1 Set x 20 Reps + 10 Second Isometric Hold Per Side
• Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg

Phase 3: Rapid Release Sprint Series (15 Minutes)

• Resisted Broad Jump to Sprint

• Resisted High Knee Tuck Jump to Sprint
• Resisted High Knee Run to Sprint
• Resisted Plyo A-March to Sprint
• Resisted Bound to Sprint

Quick Cut Reaction Agility Drill (5 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• 3-5 Sets Per Movement x 30-45 Seconds Rest

Shake and Bake Agility Drill 10 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• 3-4 Sets x 1 Minute Rest

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 2 Hurdle Mobility & Linear Speed
Development
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• Speed Training Linear Warm-Up (15 Minutes)
• Hurdle Hip Mobility (10 Minutes)
• Speed Mechanic Drills (10 Minutes)
• Sprint Linear Speed Training (25-30 Minutes)
• Designed to be combined with Lower Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

Linear Warm-Up Phase 1 (15 Minutes)

Focus on Executing each drill with properform and technique) 20 Yards Per Drill
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run

Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise)
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch
4. Hip Hinge “3 Pumps” + Inchworms

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

5. Hamstring Kick Series

Hurdle Hip Mobility (3 Minutes)

Watch Full Video HERE On Hurdle Mobility Drills

1. Hurdle Walk Over - 2 Over 1 Back

àà 1 Set of Both Right and Left Lead leg
2. Hurdle Walk Over to Lateral Squat
àà 1 Set Facing Both Ways
3. Lateral Hurdle Walk Over to Lateral Deep Squat - Pivot Reach & Lunge
àà 1 Set Facing Both Ways
4. Dynamic Hurdle Step Over
àà 1 Set of Both Right and Left Lead leg
5. Dynamic Hurdle Step Over To High Knee
àà 1 Set of Both Right and Left Lead leg
6. Dynamic Hurdle Step Over to External Rotation Heel Tap
àà 1 Set of Both Right and Left Lead leg
7. Dynamic Hurdle Lateral Stright Leg Raise
àà 1 Set Facing Both Ways

Speed Mechanic Drills: (10-12 Minutes) Lower Body Mechanic Drills:

1. Ankling
àà 1 Sets x 20 Yards
2. Walking A’s
àà 1 Sets x 20 Yards
3. Thigh Switch
àà 1 Sets x 10-20 Yards
4. Lateral Thigh Switch
àà 1 Sets x 10-20 Yards
5. Thigh Switch 1-2-3
àà 1 Sets x 10-20 Yards
6. A-Skip
àà 1 Sets x 10-20 Yard
7. B-Skip
àà 1 Sets x 10-20 Yard
8. High Knee Butt Kicks
àà 1 Sets x 10-20 Yard
9. High Knee Run
àà 1 Set x 10-20 Yards

3. Speed Training:
àà 20/30/40 Yard Sprints (100% Effort) 2 Sets Toal with 3 Minutes Rest Between Sets (Walk
Back is the Rest Between Sprints)
àà Sprint 100 Yards followed by a walk back (Rest is the Walk Back) x 100 Yards x 7 Reps (2
Sets Total with 5-8 Minutes Rest Between Sets)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 3 Rapid Response Drills
& Change of Direction Training
Schedule & Overview (Estimated Total Training Time 45 Minutes-1 Hour)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
• Exclusive Game Day Warm-Up (15 Minutes)
• Glute Preparation & Development (5 Minutes)
• Reaction- Agility - COD Drills (30 Minutes)
• Designed to be combined with Upper Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

Exclusive Game Day Warm-Up:

Click HERE For FULL Video
Phase 1: Sports Specific Agility Prep (50% Exertion, Focus on Executing the Movement
Patterns to Perfection) 20 Yards Per Movement Both Directions
1. Lateral Push-Step
2. Carioca
3. Shuffle (Reverse Backwards Turn) Every 5 Yards
4. Deceleration to Acceleration (Full Stop & Stutter Step)

Phase 2: Dynamic Mobility Preparation (20 Yards Per Mobility Exercise )Dynamic Stretches
in one direction followed by Skip Drills coming back
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
• A-Skip & B-Skip (10/10 Yards Each)
2. Quadriceps Table Top Reach + Superman + Hamstring Kick (Opposite Hand/Foot)
• Backwards Run (Emphasis on Reach Back)
3. Side to Side Lunge + Cossack
• Backwards Skip- Open the Hip
4. Ballistic Hip Hinge
• Straight Leg Run

Phase 3: Dynamic Flexibility Preparation: (Ground Based Movements)

1. Cat Cow x 5 Reps

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

 2. Hip Rock Series
• Lateral Rock x 8-10 Per Side
• Lateral Hip Rotation x 8-10 Per Side
• Front Rotation x 8-10 Per Side
• Front Hip Hinge x 5 Per Side
3. Tactical Frog x 10 Reps
4. Glute Pump - Prone Scorpion x 3 Reps Per Side
5. Iron Cross + Hamstring Kicks x 5 Reps Per Side
6. Ballistic Half Hamstring Pull x 5 Reps Per Side
7. Dynamic 90/90 Pump (Knee-Shin-Heel) x 5 Reps Per Side
8. Knee Fall-Ins x 8-10 Reps Per Side
9. Roll Back and Reach Series x 3 Reps Per Side
10. Calf- Gas Pedalers x 10 Reps Per Side
11. Ballistic "Groiners" Hip Stretch x 5 Reps Per Side

Glute Preparation & Development (5 Minutes)

• Mini Band Clam Shells - 1 Set x 20 Reps + 20 Second Isometric Hold Per Side

Phase 3: Quick Hip Flips & Rapid Response Drills (15 Minutes)

5-10-5 Reaction Drill (10 Minutes)

• Click Here for Full Drill (Breakdown and Overview)

Quick Cut Reaction Agility Drill (10 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• 3-5 Sets Per Movement x 30-45 Seconds Rest

Shake and Bake Agility Drill 10 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• 3-4 Sets x 1 Minute Rest

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

DAY 4 Acceleration Zig-Zag
Hill Sprint Series
Schedule & Overview (Estimated Total Training Time 40-45 Minutes)
• Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
• Speed Training Linear Warm-Up (15 Minutes)
• Glute/Hip Preparation & Development (2 Minutes)
• Hill Zig-Zag Speed Acceleration Sprints (25 Minutes)
• Designed to be combined with Lower Body Lift

Soft Tissue Preparation Series (5 Minutes)

• “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
• “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) 20
Yards Per Drill- (15 Minutes)
1. Skip-Forward Full Arm Swing
2. Skip-Backwards Full Arm Swing
3. Skip-Forward Full Single Arm Swing
4. Skip-Backwards Full Single Arm Swing
5. Skip-Forward Half Arm Swings
6. Skip-Backwards Half Arm Swings
7. Skip-Forward Open and Close Swings
8. Skip-Forward Over and Back Swings
9. Lateral Skip- Arm Swings
10. Carioca (Hip Flips)
11. Carioca (High Knee Drive)
12. Backwards Run

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Linear Warm-Up Phase 2:
Mobility Preparation (20 Yards Per Mobility Exercise + 20 Yards Dyanmic Skip)
1A) Worlds Greatest Stretch
1B) A-Skip
2A) Quadriceps Table Reach (Opposite Hand/Foot)
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run
4A) Hip Hinge “3 Pumps”
4B) High Knee Butt Kicks
5A) Hamstring Kick Series

Glute/Hip Preparation & Development (2 Minutes)

• Mini Band Single Leg Glute Bridge & Knee Drive

Hill Speed Acceleration Sprints (finish each sprint set before moving on to the next one)
How to Set Upo The PEP Zig-Zag Sprint Hill Series
1. Zig-Zag Sprints x 2 Sets (1 Mintue Rest Between Reps)
2. Zig-Zag Lateral Shuffle x 2 Sets (1 Mintue Rest Between Reps)
3. Zig-Zag Lateral Crossover Sprint x 2 Sets (1 Mintue Rest Between Reps)
4. Zig-Zag Backwards Crossover Hip Flip x 2 Sets (1 Mintue Rest Between Reps)
5. Single Leg Jump x 2 Sets -1 Each Leg (1 Mintue Rest Between Reps)
6. Single Leg Medial Jump x 2 Sets -1 Each Leg (1 Mintue Rest Between Reps)
7. Single Leg Lateral Jump x 2 Sets -1 Each Leg (1 Mintue Rest Between Reps)
8. Lateral Skater Bounds x 2 Sets (1 Mintue Rest Between Reps)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM