Versatile Athlete
SpeedWant to get quicker off the line? This 4-week program is designed to improve an athlete’s first step, acceleration mechanics, and explosive movement using only bodyweight drills that can be done at home or at a local park.
Built specifically for developing athletes (ages 10+), this program focuses on proper sprint posture, ground force production, coordination, and reactive speed — without overloading growing bodies.
- 3 workouts per week (45–60 minutes)
- No equipment required
- Linear, lateral, and multi-direction speed
- Age-appropriate strength & elastic power work
- Clear weekly progression
Perfect for young athletes in baseball, softball, soccer, football, basketball, or any field/court sport who want to move faster and more confidently.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-up
Jog x 15 yd Down and Back Straight Leg Scoops x 15 yd Quad Pull with Balance Reach x 15 yd Close the Gates x 15 yd Open the Gates x 15 yd Worlds Greatest Stretch x 15 yd Reverse Lunge with Twist x 15 yd Lateral Lunge x 15 yd Figure 4 x 15 yd Small Step Carioca x 15 yd High Knee Carioca x 15 yd Power Skip for Distance x 15 yd Power Skip for Height x 15 yd
B1
Wall Drill SL Hold
2 x 0:25
B2
Wall Drill Single Leg Strike
2 x 10
C1
Wall Drill Single Switch
3 x 6
C2
Wall Drill Double Switch
3 x 5
D1
Sprint Start - Falling
1 x 3 @ 5
D2
Sprint Start - High Plank
1 x 2 @ 5
D3
Sprint Start - 2 Point Stance
1 x 2 @ 5
E
Sprint Start - 2 Point Stance
1 x 3 @ 10
F1
Walking Lunges
3 x 10
F2
Single Leg Hip Bridge
3 x 12
F3
Single Leg Balance Reach
3 x 10
G1
Push Ups
3 x 8
G2
I, Y, T Lifts
3 x 8
G3
Bird Dog
3 x 10
Prep
A
Warm-up
Jog x 15 yd Down and Back Straight Leg Scoops x 15 yd Quad Pull with Balance Reach x 15 yd Close the Gates x 15 yd Open the Gates x 15 yd Worlds Greatest Stretch x 15 yd Reverse Lunge with Twist x 15 yd Lateral Lunge x 15 yd Figure 4 x 15 yd Small Step Carioca x 15 yd High Knee Carioca x 15 yd Power Skip for Distance x 15 yd Power Skip for Height x 15 yd
B1
Lateral Shuffle to Stick
2 x 3 @ 5
B2
Lateral Shuffle to Sprint Forward
2 x 3 @ 5
C1
Lateral Shuffle to Hip Turn
2 x 3 @ 5
C2
Lateral Sprint Start
2 x 2 @ 10
D1
Single Leg Box Step Down
3 x 10
D2
Skaters
3 x 8
D3
Hamstring Walkouts
3 x 10
E1
Pike Push-up
3 x 8
E2
Swimmer Hovers
3 x 8
E3
Dead Bugs
3 x 12
Prep
A
Warm-up
Jog x 15 yd Down and Back Straight Leg Scoops x 15 yd Quad Pull with Balance Reach x 15 yd Close the Gates x 15 yd Open the Gates x 15 yd Worlds Greatest Stretch x 15 yd Reverse Lunge with Twist x 15 yd Lateral Lunge x 15 yd Figure 4 x 15 yd Small Step Carioca x 15 yd High Knee Carioca x 15 yd Power Skip for Distance x 15 yd Power Skip for Height x 15 yd
B1
A March
2 x 15
B2
A-Skip
2 x 15
C1
Box Drill - Shuffle/Sprint/Shuffle/Sprint
1 x 3 @ 5
C2
Box Drill - Sprint/Shuffle/Backpedal/Sprint
1 x 2 @ 5
C3
Box Drill - Shuffle/Sprint/45Cut/45Cut
1 x 3 @ 5
D1
Rhythm Body Weight Squats
3 x 12
D2
Power Step-Up
3 x 6
D3
Straight Leg Hip Bridge
3 x 15
E1
Sprinter Sit Up
3 x 10
E2
Shoulder Taps (TVA)
3 x 12
E3
Half Superman Hold
3 x 0:30
