DAY 1

• Day 1 is a 1) ladder workout followed by 2) 2-3 agility drills, typically done with the team or pod or before a practice. 
• When doing workouts together, always do agility ladder first, followed by agility drills, then speed exercises, and conditioning last to preserve fast-twitch muscle tissue.

Agility Ladder Drills

Instructions

• Do a full warm-up with a dynamic portion and simple ladder exercises.
• Complete each exercise once all the way through the ladder and jog back to starting position; switch starting legs each rep (e.g. start with right foot, turn right, then turn left when starting with left foot).
• Always start slowly to learn proper technique, then increase speed as skill increases..
• Use quick, purposeful steps, putting force into the ground and minimizing ground contact time. Keep the chest over or slightly ahead of the feet at all times.
• For a challenge try looking up instead of at your feet, or go backwards instead of forwards.

Complete x 4 reps of each exercise, alternating starting legs; rest in x 10-30’’ between reps, or complete drills in groups of 3 or 4. 

For ‘with reaction’, set up 2 cones ~5-10 yards to the right and left of the ladder at a diagonal. Have the next person in line call out ‘right’ or ‘left’ as the person reaches the end of the ladder, and touch the cone on that side to complete the rep.

In-Out Shuffle (Lateral) with Reaction

• Start facing sideways to an agility ladder (e.g. the ladder is on your left or right).
• Step with the leading foot, one at a time into the first rung, then step OUTSIDE the next rung with both feet, one at a time.
• Continue alternating inside the rung/outside the rung, touching both feet inside out outside each rung with both feet.

PRO TIP: Use the arms held by the sides at 90 degrees to balance and help put force into the ground.  Arms should move with the legs as in running.

Icky Shuffle with Reaction

• Start on the left side of the ladder facing forward
• Step laterally with the right foot into the first square, then place the left foot inside the first square
• Step laterally again with the right foot to the outside of the ladder, then advance the left foot into the next square of the ladder
• Bring the right foot inside the square with the left foot, then step laterally with the left foot to the left side (outside) of the ladder
• Step laterally with the right foot to the next square, bringing the left foot to meet it inside the square, then step with the right foot to the outside of the next square, etc.

Hop Scotch with Reaction

• Start facing the ladder with both feet outside the first rung
• Jump with both feet into the first square, then immediately jump with both feet to the outside of the next square
• Continue jumping with both feet to the inside of the next square, etc.

One Leg Hop with Reaction

• Hop through the agility ladder with one foot in every square.
• Stay on the ball of the foot looking straight ahead, and emphasize minimizing ground contact.

Agility Drills

Instructions

• Complete workouts after a general & dynamic warm-up.
• Set up cones for each drill.
• Complete sets and reps as indicated, staying low during transitions.
• Rest x ~3-5’ (minutes) between sets.

*Place 10 cones in a straight line, ~1 yard between each cone.

Work x 6’’: Rest x 30’’

Drill #1: Zig-Zag Cone Drill

1. Start in a 2-point stance facing the line of cones going away from you
2. Quickly step forward and diagonally with the right foot to the right of the first cone, then slide the left foot next to the right foot (keep off the ground)
3. Lead with the left foot to the left side of the next cone and then slide the right foot up to the left foot
4. Zigzag through all the cones quickly and explosively, staying low and bending the knees into each jump (also incorporate shin angle)

*Place 2 cones in a diagonal pattern, 5 yards apart (start on bottom left).

x 3 reps each direction

Work x 15'': Rest x 45''

Extra 60'' rest after 3

Drill #2: Z-pattern Runs (Serpentines)

1. Start in a two-point stance at the first cone and sprint diagonally to the second cone
2. Stop aggressively OUTSIDE the cone, and plant both feet in a low, athletic position, and using the arms in opposing motion, run around the cone, turning the hips toward the next cone in one step.  FORM TIP: Drive the knee up and then the foot down aggressively to accelerate toward the next cone
3. Continue cutting sharply AROUND each cone, staying low, planting with both feet and driving the outside knee
4. At the last cone, sprint straight forward as if into a cut.

*Set up 4 cones with 5 yards between each cone (20 yards total), and start at the bottom right cone

x 3 reps each direction

Work: ~15’’, Rest: ~45’’

Extra 45’’ rest after 3

Drill #3: 40-yard Square Drill with Single Leg Hop

1. Sprint to the top right cone
2. Single Leg Hop on the left leg (moving left) to the top left cone
3. Backpedal to the bottom left cone
4. Single Leg Hop on the right leg (moving right) to the bottom right cone

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DAY 2

Instructions

• Set out cones at the distances indicated, with a designated starting line.
• Sprint the distance all the way through the line and come to a complete stop.
• Sprint the first interval (e.g. 60 yards in ~10 seconds), then rest 50’’, repeat, then sprint x 2 reps of 80s, etc. The goal is to feel as fast on the last sprint as the first.
• Keep good posture while running, drive knees and accelerate through the end.
• Rest as instructed, regulate breathing and focus on recovery.
• Wear cleats if possible, and do a general and specific warm-up if not already warm from another workout.
• If necessary, intervals of equal intensity and time may also be done on a bike, rower, elliptical, swimming, running, or any other approved cardiovascular activity.

SPEED IV & CONDITIONING II

• For Speed IV workouts*, set up cones at 0 and ~25 yards
  • Complete exercises over specified distance there and back unless otherwise indicated.
  • For hurdles, set up 8 hurdles, 8-12 inches apart, or use tall cones.
  • Rest ~10-30 seconds between exercises, extra 30’’ rest every 3 exercises
  • Rest ~2-3 minutes between sets

*NOTE: You will need a set of 8 hurdles, 4-12 inches tall for this workout.

• For Conditioning workouts, set out cones at stated distances.
  • Complete shuttles down and back for the number of reps indicated.
  • Keep good posture while running, drive knees up, and regulate breathing through the abdomen.
  • If necessary, intervals of equal intensity and time may also be done on a bike, rower, elliptical, swimming, running, or any other approved cardiovascular activity.

SPEED IV Workout

1. Wall Slides
2. Hurdle or Cone Single-leg Run-Through
3. Hurdle or Cone Run-Through
4. Hurdle or Cone Fast Legs
5. Falling Starts
6. Moye Starts, 4-point
7. Moye Starts, 3-point
8. Basic 40-yard model
9. Toe Walks
10. Heel Walks

CONDITIONING II

*Set up cones at 0 and 25 yards; Rest x 2-3’ (minutes) between sets.

Set #1:

• Sprint out and back x 25 yards x 3 (150-yard shuttle) in ~30 seconds
• Rest x 30’’
• x 6 reps
• Extra 60’’ rest after 3

Suggested Times, 150-yard shuttle (for conditioning and speed endurance, not absolute speed):

• Excellent – 28 seconds or less
• Great – 32 seconds or less
• Good – 35 seconds or less
• Standard – 38 seconds or less

Suggested Times*, 100-yard dash (for conditioning not absolute speed):

• Excellent – 10 seconds or less
• Great – 12 seconds or less
• Good – 15 seconds or less
• Standard – 18 seconds or less