Https:pepdigital s3 Us-East-2 Amazonaws com:Speed+And+Agility+Accelerator:SAP+Phase+2

WEEK 1- PHASE 2
DAY 1 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
• COD Warm-Up (15 Minutes)
• Glute Preparation & Development (5 Minutes)
• Quick Hip Flips - Body Dissociation - Stationary (5 Minutes)
• Rapid Response Drill- Phase 3: Two Inch Run Series (8 Minutes)
• 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
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.
5.
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7.
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.
12. Quick Hip Flips (Flipping Hips every 5 Yards)
30-DAY SPORTS PERFORMANCE SPEED PROGRAM

COD Warm-Up Phase 2:
1. Lunge with T-Spine Mobility and Hamstring Kick- Combo

2.
3.
4.
5. Hamstring Kick Series
• Mini Band Glute Internal & External Rotation 1 Set x 10 Reps Per Leg
• Sprinter Knee Drive Hip Hinge 1 Set x 10 Reps Each Leg
• Sprinter Deceleration Snap Down 1 Set x 10 Reps Each Leg
• Sprinter Power Jump x 1 Set x 10 Reps Each Leg
Quick Hip Flips - Body Dissoication (5 Minutes)

• 3 Sets x 10 Reps (5 Per Side) x 30-45 Seconds Rest
1. Quick Hip Filps (Stationary)
Two-Inch Runs (8 Minutes)

• 2 Sets Per Movement x 30-45 Seconds Rest
1. Forward
2. Salsa Hip Flips
3. Lateral Right/Left
4. Backwards
•
• Click Here for Video
Quick Cut Circle: Change of Direction Drill (12 Minutes)

• Click Here for Full Drill (Breakdown and Overview)
• Small Circle Quick Cuts (Clockwise and Counter Clockwise)
• 2 -3 Sets Per Movement x 45 Seconds Rest
1.
2. Crossover
3. Backpedal
4. Sprint

DAY 2 Linear Speed Development
• Speed Training Linear Warm-Up (15 Minutes)
• Glute/Hip Preparation & Development (3 Minutes)
• Speed Mechanic Drills (10 Minutes)
• Sprint Linear Speed Training (15-20 Minutes)
• Designed to be combined with Lower Body Lift


Linear Warm-Up Phase 1: (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
Linear Warm-Up Phase 2:

2.
3. Sumo Squat to Fencer Stretch
4.

Glute/Hip Preparation & Development (3 Minutes)
• Mini Band Single Leg Glute Bridge with Abduction
1. Lower Body Mechanic Drills:
1. Ankling
2 Sets x 20 Yards
2. Walking A’s
2 Sets x 20 Yards
3. Internal-External Hip Mobility Skip
2 Sets x 20 Yards
4. Thigh Switch
2 Sets x 10-20 Yards
5. Lateral Thigh Switch
6. Thigh Switch 1-2-3
7. A-Skip
8. Hurdle A-Skip
9. B-Skip
10. High Knee Run
11. High Knee Butt Kicks
12. Straight Leg Run
13. Power Skips
2 Sets x 10 Yards
2. Speed Training:Total Sprint Volume = 180 Yards

20 Yard Flying Sprints- 3 Sets x 3 Sprints Total Per Set
(100% Effort) Focus on Form and Technique
1.5 -3 Minutes Rest Between Reps/ 5 Minutes Rest Between Sets

• Watch in Depth Tutorial Video on Kneeling Lateral Sprint Series
• Reaction- Agility - COD Drills (30 Minutes)



4.
5.
7.
11.


2.
3.
4.
• Mini Band Glute Internal & External Rotation 1 Set x 10 Reps Per Leg
• Sprinter Knee Drive Hip Hinge 1 Set x 10 Reps Each Leg
• Sprinter Deceleration Snap Down 1 Set x 10 Reps Each Leg
• Sprinter Power Jumps x 1 Set x 10 Reps Each Leg
Dynamic Bounce Reactive Quick Hip Flips - Body Dissoication (5 Minutes)

1. Dynamic Bounce Quick Hip Filps (Stationary)

1. Forward
2. Salsa Hip Flips
4. Backwards
Tennis Ball Drop- Kneeling Lateral Sprint

6 Reps x 3 Per Side (1 Minute Rest Between Reps)

• 2 Sets Per Movement (Both Ways) x 30 Seconds Rest
• Click Here for Full Set -Up

• 1-2 Sets Per Side x 2 Minutes Rest

DAY 4 Acceleration
Speed Development
• Speed Acceleration Wall Mechanic Drills (10 Minutes)
• Sprint Speed Training (20 Minutes)



12. Backwards Run

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

• Mini Band Single Leg Glute Bridge & Knee Drive
1. Band Resisted Explosive Hip Hinge

2 Sets x 5 Reps Per Leg
2. Band Resisted Explosive Hip Hinge Knee Drive to Switch 1-2-3
3. Band Resisted Explosive Hip Hinge Knee Drive to Wall Run
Speed Training: Total Sprint Volume = 230 Yards

1. 10 Yard Sprints
5 x Total Sprints (100% Effort) 2-3 Minutes Rest Between Sprints
5 Mintues Rest Before Going onto 20 Yard Sprints
2. 20 Yard Sprints
3x Total Sprints (100% Effort) 3-5 Minutes Rest Between Sprints
3. 60 Yard Sprints
2x Total Sprints (100% Effort) 5-8 Minutes Rest Between Sprints

WEEK 2- PHASE 2



4.
5.
7.
11.


2.
3.
4.
Glute Preparation & Development (5 Minutes)

•
• Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg
Visual Cue Quick Hip Flips - Body Dissoication (5 Minutes)

1. Visual Cue Reactive Hip Flips

1. Forward
2. Salsa Hip Flips
4. Backwards
•
• 1-2 Sets Per Movement x 30-45 Seconds Rest

1.
2. Shake & Bake
3.
4. Down Field Crossover
5. Backpedal & Settle
6. Backpedal & Weave
7. Backpedal Read Hips & Settle

• 1-2 Sets Per Side x 2 Minutes Rest

• Sprint Training (20-25 Minutes)


Linear Warm-Up Phase 1 (15 Minutes)

12. Backwards Run

2.
4.

• Mini Band Single Leg Glute Bridge with Abduction
Speed Mechanic Drills: (15 Minutes)

1. Ankling
2 Sets x 20 Yards
2. Walking A’s
2 Sets x 20 Yards
2 Sets x 20 Yards
4. Thigh Switch
7. A-Skip
8. Hurdle A-Skip
9. B-Skip
10. High Knee Run
13. Power Skips
2 Sets x 10 Yards
Warm-Up Sprints
1. 20 Yard Sprints 1 Set x 4 Total Sprints Per Set - 2-3 Minutes Rest Between Sprints
1st Sprint 60%/ 2 Sprint 75%/ 3rd Sprint 90%/ 4th Sprint 100%
Sprint Workout: Total Sprint Volume = 240 Yards

1. 40 Yard Sprints 3 Sets x 2 Total Sprints Per Set - 3 Minutes Rest Between Sprints
5 Mintues Rest Between Sets

DAY 3 Rapid Response Drills
& Change of Direction Training



4.
5.
7.
11.


2.
3.
4.

•
• Sprinter Knee Drive Hip Hinge 1-2 Sets x 10 Reps Each Leg
Moving Quick Hip Flips - Body Dissoication (5 Minutes)

• 3-4 Sets x 10 Reps (5 Per Side) x 30-45 Seconds Rest
1. Hip Flips Forward
2. Lateral Hip Flips
3. Backwards Hip Flips

1. Forward
2. Salsa Hip Flips
4. Backwards
Tennis Ball Drop- Kneeling Lateral Sprint


• 2-3 Sets x 30-45 Seconds Rest

• 2 Sets Per Side x 1 Minute Rest

DAY 4 Acceleration
Speed Development




12. Backwards Run


1B) A-Skip
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run


45 Seconds Break Between Reps
3. Band Resisted Explosive Hip Hinge Knee Drive to Wall Run

1. 15 Yard Sprints
2 Sets x 4 Total Sprints Per Set (100% Effort) 3 Minutes Rest Between Sprints
2. 30 Yard Sprints
2 Sets x 2 Total Sprints Per Set (100% Effort) 5 Minutes Rest Between Sprints
3. 50 Yard Sprints
1 Set x 2 Total Sprints Per Set (100% Effort) 5 Minutes Rest Between Sprints

WEEK 3- PHASE 2



4.
5.
7.
11.

2.
3.
4.

•
Moving Visual Cue Quick Hip Flips - Body Dissoication (5 Minutes)

• 1-2 Sets x 5 Yards x 30-45 Seconds Rest
Visual Cue Two-Inch Runs (8 Minutes)

1. Forward
2. Backwards
• 2 Sets Per Side

•

• 2 Sets Per Movement Pattern x 30-45 Seconds Rest




12. Backwards Run

2.
4.

1. Ankling
2 Sets x 20 Yards
2. Walking A’s
2 Sets x 20 Yards
2 Sets x 20 Yards
4. Thigh Switch
7. A-Skip
8. Hurdle A-Skip
9. B-Skip
10. High Knee Run
13. Power Skips
2 Sets x 10 Yards
Warm-Up Sprints
1. 10-20 Yard Sprints: 1 Set x 4 Total Sprints Per Set - 2-3 Minutes Rest Between Sprints

1. 30 Yard Sprints 3 Sets x 3 Total Sprints Per Set: 2-4 Minutes Rest Between Sprints

• Rapid Response Drill- Phase 3: Partner Mirror Reaction (8 Minutes)



4.
5.
7.
11.


2.
3.
4.

•
Moving Quick Hip Flips - Body Dissoication (5 Minutes)

• 3-4 Sets x 10 Reps (5 Per Side) x 30-45 Seconds Rest
Visual Cue- Mirror Partner Reaction (8 Minutes)

• 1 Set Per Movement (5-10 Seconds Max) x 30-45 Seconds Rest
1. Forward, Forward, Back, Back
2. Quick Switch Scissors
3. Two Feet Over and Back
4. Single Leg In and Out
5. Single Leg Forward and Back
6. Single Leg Side to Side
Hand Number Visual - Kneeling Lateral Sprint


• 2-3 Sets x 30-45 Seconds Rest

• 3-4 Sets x 1 Minute Rest

DAY 4 Acceleration
Speed Development



Linear Warm-Up Phase 1

9. Lateral Skip - Arm Swings
12. Backwards Run


1B) A-Skip
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run


3. Band Resisted Explosive Hip Hinge Knee Drive to Wall Run and Rise

1. 20 Yard Sprints- 1 Sets x 4 Total Sprints Per Set - 3 Minutes Rest Between Sprints
2. 50 Yard Sprints - 2 Sets x 2 Total Sprints Per Set - 5 Minutes Rest Between Sprints
3. 80 Yard Sprints
1 Set x 2 Total Sprints Per Set- 5 Minutes Rest Between Sprints

WEEK 4- PHASE 2
• Rapid Response Drill- Phase 3 Tennis Ball Reation (8 Minutes)



4.
5.
7.
11.


2.
3.
4.

•
Dynamic Bounce Quick Hip Flips - Body Dissoication (5 Minutes)

• 1 Set x 5 Yards x 30-45 Seconds Rest (Alternating Sides)
Visual Cue- Tennis Ball Reaction (8 Minutes)

• 1 Set Per Movement (5-10 Seconds Max) x 30-45 Seconds Rest
1. Forward, Forward, Back, Back
2. Quick Switch Scissors
3. Two Feet Over and Back
4. Single Leg In and Out
5. Single Leg Forward and Back
6. Salsa Hip Flips
•

• 2 Sets Per Movement Pattern x 30-45 Seconds Rest

• x 30-45 Seconds Rest




12. Backwards Run

2.
4.

1. Ankling
2 Sets x 20 Yards
2. Walking A’s
2 Sets x 20 Yards
2 Sets x 20 Yards
4. Thigh Switch
7. A-Skip
8. Hurdle A-Skip
9. B-Skip
10. High Knee Run
13. Power Skips
2 Sets x 10 Yards
Warm-Up Sprints
1. 10-20 Yard Sprints: 1 Set x 4 Total Sprints Per Set - 2-3 Minutes Rest Between Sprints

1. 40 Yard Sprints 2 Sets x 2 Total Sprints Per Set: 2-4 Minutes Rest Between Sprints
60 Yard Sprints 1 Sets x 2Total Sprints Per Set: 2-4 Minutes Rest Between Sprints

• Rapid Response Drill- Phase 3: Tennis Ball Reation (8 Minutes)

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


4.
5.
7.
11.


2.
3.
4.

•
Dynamic Bounce Quick Hip Flips - Body Dissoication (5 Minutes)

• 1 Set x 5 Yards x 30-45 Seconds Rest (Alternating Sides)
Visual Cue Two-Inch Runs (8 Minutes)

1. Forward
2. Backwards
Auditory Cue (Clap) - Kneeling Lateral Acceleration


• 3-5 Sets Per Movement x 30-45 Seconds Rest

• 3-4 Sets x 1 Minute Rest

DAY 4 Acceleration
Speed Development



Linear Warm-Up Phase 1

9. Lateral Skip - Arm Swings
12. Backwards Run


1B) A-Skip
2B) B-Skip
3A) Fencer Stretch
3B) High Knee Run


3. Band Resisted Explosive Hip Hinge Knee Drive to Wall Run and Rise
1. 20 Yard Sprints- 1 Sets x 4 Total Sprints Per Set - 3 Minutes Rest Between Sprints
2. 50 Yard Sprints - 2 Sets x 2 Total Sprints Per Set - 5 Minutes Rest Between Sprints
3. 80 Yard Sprints
1 Set x 2 Total Sprints Per Set- 5 Minutes Rest Between Sprints

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WEEK 1- PHASE 2

DAY 1 Rapid Response Drills &

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

1. Lunge with T-Spine Mobility and Hamstring Kick- Combo

Quick Hip Flips - Body Dissoication (5 Minutes)

Two-Inch Runs (8 Minutes)

Quick Cut Circle: Change of Direction Drill (12 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

Linear Warm-Up Phase 1: (15 Minutes)

1. Skip-Forward Full Arm Swing

Linear Warm-Up Phase 2:

1. Lunge with T-Spine Mobility and Hamstring Kick- Combo

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

1. Lower Body Mechanic Drills:

2. Speed Training:Total Sprint Volume = 180 Yards

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

1. Lunge with T-Spine Mobility and Hamstring Kick- Combo

Dynamic Bounce Reactive Quick Hip Flips - Body Dissoication (5 Minutes)

Two-Inch Runs (8 Minutes)

Tennis Ball Drop- Kneeling Lateral Sprint

• Click Here for Full Drill (Breakdown and Overview)

• Click Here for Full Set -Up

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Skip-Forward Full Arm Swing

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

1A) Worlds Greatest Stretch

Glute/Hip Preparation & Development (2 Minutes)

1. Band Resisted Explosive Hip Hinge

Speed Training: Total Sprint Volume = 230 Yards

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

1. Lunge with T-Spine Mobility and Hamstring Kick- Combo

Glute Preparation & Development (5 Minutes)

Visual Cue Quick Hip Flips - Body Dissoication (5 Minutes)

Two-Inch Runs (8 Minutes)

• 1-2 Sets Per Movement x 30-45 Seconds Rest

• Click Here for Full Drill (Breakdown and Overview)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

Linear Warm-Up Phase 1 (15 Minutes)

1. Skip-Forward Full Arm Swing

1. Lunge with T-Spine Mobility and Hamstring Kick- Combo

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Speed Mechanic Drills: (15 Minutes)

Sprint Workout: Total Sprint Volume = 240 Yards

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)