Roots Sports Performance

Soccer, Speed, Field Sports, Youth Sports, Baseball , Football , Basketball, Track & Field
Coach
Jake Ferry

Take your game to the next level with our Game Speed program. The same precision programming and expert coaching that's delivered countless results to hundreds of athletes in house is now available at the click of a button. Two features set our program apart:

1- It's simple to execute. You won’t need an abundance of fancy equipment or gym space. I made this for anyone to do anywhere.

2-It's made for athletes to use anytime of year. We know you’ve got practices and games that must remain the priority. So, this program uses the principle of minimal effective dosing so you can simultaneously get faster and stay fresh for your sport.

So if you’re ready to get faster and take your game to the next level, sign up today and embrace the Game Speed revolution.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$39
Get Game Speed
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Speed Anywhere Anytime
Easy to execute - You won’t need an abundance of fancy equipment or gym space. This is designed for anyone to do anywhere. Get faster and stay fresh - Effective In-season or Off, we use the principle of minimal effective dosing so you build speed while keeping practices and games the priority.
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Expert Coaching
Video Analysis - Upload your sprints for technical breakdown of running technique, get feedback and expert guidance. Accountability - Weekly check in's for timing and progress to make sure you're getting faster!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow through messaging and video analysis.
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Programming 3 days per week
Programs designed to work around your schedule, compliment your sport, and deliver BIG results.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
The TrainHeroic interactive program allows coaches and athletes more accuracy, better tracking, and bigger results, all through an app.
Equipment
Recommended
Minimal equipment needed -Dowel or broomstick // anything light to hold Box // Bench or Step to jump offBall or Tall ConeResistance Band // Belt or Hill for Resisted Sprints
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Sample Week
Week 1 of 8-week program
Sunday
GS Accel P1

Prep

A

Neural Activation Circuit

Goal is to upregulate proprioceptive, vestibular and visual systems. Be mindful about each and every task. If anything feels sloppy, lagging, etc., try a second or third time to get sharp. Do each activity below for about 10 seconds.

B

Slow Lower Lunge

1 x 2:00

C

Box Drop Lunge Landing

1 x 12

D1

Gallop for Distance

3 x 20

D2

Alternating Bounds

3 x 20

E

Resisted Sprints Explained

F1

Resisted Acceleration

5 x 10

F2

Lunge Switch w. MB Twist

4 x 5

G

Straight Leg Kicks

1 x 60

Tuesday
GS Max V P1

Prep

A

Neural Activation Circuit

Goal is to upregulate proprioceptive, vestibular and visual systems. Be mindful about each and every task. If anything feels sloppy, lagging, etc., try a second or third time to get sharp.

B

Backward Pogo Hops

2 x 10

C

Forward Pogo Hops

2 x 10

D

Skip for distance

2 x 20

E

SL Hip Hold ISO

1 x 20

F

Primetime

2 x 20

G1

Dowel Back Primetime

2 x 30

G2

MVPs

2 x 5

H1

Dowel Back Sprint

2 x 30

H2

Dowel Back Lunge Switch

2 x 5

I

Sprint Timing Explanation

J

Max Sprint

4 x 30

Thursday
GS COD P1

Conditioning

A

Neural Activation Circuit

Goal is to upregulate proprioceptive, vestibular and visual systems. Be mindful about each and every task. If anything feels sloppy, lagging, etc., try a second or third time to get sharp.

B

Split Squat ISO

1 x 60

C1

Lateral Box Drop w. Staggered Landing

3 x 3

C2

Diagonal Bound w. Punch

3 x 20

D1

1/2 Kneeling Lateral Starts

2 x 3 @ 5

D2

135 Jump Cut w. Touch Down

2 x 3 @ 5

D3

Weight Chop to Lateral Bound

2 x 5

E

90 Sprint Cut w. Touch Down

1 x 4 @ 5

F

135 Sprint Cut w. Touch Down

1 x 4 @ 5

G

IR/ER Kicks

1 x 60

Coach
More from Roots Sports Performance
coach-avatar Jake Ferry

With over a decade of experience coaching his training philosophy has one overarching goal - Make you better at your sport. All the methods laid out in our online training have been tried, tested, and SUCCESSFUL in person with hundreds of athletes.

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Results that count

Simple to execute anytime, anywhere. Made to fit into the busiest of athlete's schedules and deliver impactful results you'll see come Gameday.

Get Game Speed
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FAQs
Who is this for?
Any athlete that wants to get faster. The beauty of Game Speed is the exercises are easy to execute and scalable for an any ability. We've designed it so you can do it anywhere, anytime without interfering with your existing sports schedule.
What should I expect of an average training day?
You should be able to run a session in 45 minutes or less. When you're first getting familiar with our methodology and the app it may take closer to an hour. If you're short on time, reach out and we'll help you get the most out of the time you have with the Game Speed workouts!
How do I fit Game Speed into my busy schedule?
For best results perform all speed workout as FRESH as possible, so stagger between demanding games and practices if possible. If unable, perform them BEFORE a scheduled practice to allow for true recovery days between for best results.
What if I can't do 3 days per week?
No worries! The 3 day a week template is broken into Acceleration, Max Velocity and Change of Direction themes. Prioritize in the order of 1- Max Velocity, 2- Acceleration and 3- Change of Direction if you're limited on days.
The Proof
verified-athlete-avatar Isaiah McCaskill

St. Michael's University Men's Soccer

Verified Athlete

"I definitely felt in shape and it's something the coach noticed. He said I appeared stronger and a step quicker."

verified-athlete-avatar Juan Lua

UMass & NFL Pro Day Athlete

Verified Athlete

"I needed to go somewhere that would get me right, I knew I had to work with Roots Sports Performance"

verified-athlete-avatar Emma Pedolzky

UMass Womens Soccer

Verified Athlete

"I worked with Coach Jake and immediately saw improvements in my speed and endurance."

verified-athlete-avatar Sierra Demarinis

Gymnast Central Michigan University

Verified Athlete

"Jake and his team at Roots Sports Performance made me feel faster and stronger than ever."

Game Speed
Join Today!