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Field Sport Speed and Agility Program

Joe Aratari

Soccer, Lacrosse, Track & Field, Field Sports, Football , Hockey, Speed

Coach

Joe Aratari

The Field Sport Speed & Agility Program is a three day per week, six week program aimed at improving athletes speed, acceleration, change of direction/agility and movement proficiency.

Each week, I will take you through workouts that progress in skill level that will have you becoming faster, more agile and more explosive than your competition.

Currently, most "speed" programs are just watered down conditioning work. Doing 10 sets of 100 yard sprints, or doing endless shuttle runs is hard, but it is NOT what is making you faster. Let me be clear! This is NOT a conditioning program!

What I have made for you is an easy to follow guide that consists of:

-Daily warm up

-Daily skill work

-Plyometric and power based drills specific to the task at hand.

-Daily workouts to improve the goal of the day.

So what are our goals of the day?

Day 1= Acceleration- Short burst sprints. Think "First few steps"

Day 2= Top End Speed- Think maximal sprinting ability

Day 3= Change of direction and agility-Think getting away from or getting to an opponent.

30-45 minutes to complete each workout

$20

Get Field Sport Speed and Agility Program

Dominate on the field!

No matter what sport you play, you can trust that this program is for you! Unlike most online trainers, I actually work with hundreds of kids every single day across multiple sports!

The best teams are the fastest!

You are only as good as your weakest link. This program is easily accessible in the solo athlete or team group setting!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily warm up and prep drills before acceleration, top end speed and agility based training.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy!

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

No more Sweating over a lifeless PDF! Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Just a field and space!

Recommended

Med ball and Bands

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1 (Acceleration)

Mobility + Dynamic Warm Up Routine

1 x 15:00

ACL Prevention (Hurdle Hops)

3 x 5

Learn How To Skip!

3 x 10

Non Countermovement broad jump

3 x 3

Countermovement vertical jump

3 x 3

Wall Tension Iso Drill

3 x 3 @ 5

Push up position sprint starts

4 x 10

Recovery

Cool Down

Walk for 2-3 minutes and do any static stretching work as needed. Rest up! Get 8 hours of sleep and fuel your body with food to attach the next session!

Tuesday

Week 1 Day 2 (Top End Speed)

Mobility + Dynamic Warm Up Routine

1 x 15:00

Learn How To Skip!

3 x 10

45 Degree bound + Stick

3 x 5

Pogo Jumps

3 x 10

Backwards sprinting

3 x 20

Rolling (walk in) sprints

2 x 20

20 Yard Sprint-ALL OUT SPRINT

2 x 20

Recovery

Cool Down

Walk for 2-3 minutes and do any static stretching work as needed. Rest up! Get 8 hours of sleep and fuel your body with food to attach the next session!

Thursday

Week 1 Day 3 (Lateral/Change of Direction/Agility)

Mobility + Dynamic Warm Up Routine

1 x 15:00

Lateral March

3 x 10

Lateral A Skip

3 x 10

Lateral Leap to 2 foot stick

3 x 3

Lateral Leap to 1 foot Stick

3 x 3