HA Speed Only: Phase 1 - Early Acceleration
HansenAthletics
SpeedImagine this: six weeks from now, you’re faster, more explosive, and leaving the competition in the dust. Sound good? Phase 1 of our Speed Development program is a game-changer designed to supercharge your acceleration and overall speed. This isn’t just another workout plan; it’s your ticket to unlocking the kind of performance that turns heads and wins games.
Let’s be real: speed isn’t just a nice-to-have—it’s the difference between good and great. But here’s the catch: most athletes don’t know how to train it right. They’re stuck doing random sprints or lifting weights with no plan, hoping something clicks. Maybe you’ve seen it—frustration sets in when the clock doesn’t budge, or worse, when someone else edges you out because they’ve got that extra gear. Sound familiar? Without a structured, proven approach, you’re leaving potential on the table—and in sports, that’s not an option."
This is a 6-week, repeatable system built from the ground up to make you faster—period. We’re talking three structured sessions per week, each one laser-focused on building your acceleration and boosting your overall speed. This isn’t guesswork; it’s a blueprint designed by experts who know what it takes to get results. Whether you’re just starting out or already crushing it and want that edge, Phase 1 meets you where you’re at and pushes you further."
So, what’s inside? Picture this: every week, you’ve got three sessions that hit all the right notes. We’re blending cutting-edge drills to sharpen your explosiveness with targeted techniques to maximize every stride. It’s progressive—week by week, you’ll feel the difference as your body adapts and your speed takes off. And the best part? It’s repeatable. Once you finish the six weeks, you can run it back, stack those gains, and keep climbing. This is training that grows with you.
Here’s what you’re walking away with: faster starts that catch everyone off guard, better top-end speed to dominate down the stretch, and the confidence that comes with knowing you’ve got a system backing you up. Coaches will notice. Teammates will feel it. And opponents? They won’t know what hit them. Plus, with only three sessions a week, it fits into your life—whether you’re balancing school, practice, or a packed schedule. This is about working smarter, not just harder.
Conditioning
A
Daily Prehab 6
Complete the following for 3 rounds: Single Leg Glute Bridge x 10R/10L Ankle Opener x 10R/10L Single Leg RDL (BW) X 10R/10L
Prep
B
Sprint Warm Up - 1
Do all by 20 yards: Forward Skip Backward Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioca Backward Reaching Skip 4 x 10-yard sprints [relaxed]
C1
Load, lift, single switch
3 x 4
C2
Shoulder Resisted March
3 x 15
C3
Push Up Start Race
3 x 2 @ 5
D1
Sled Sprints HA
5 x 1 @ 20
D2
2 Point Start - HA
5 x 15
E
Power Skip For Height
4 x 20
Conditioning
F
Sprint Cooldown - 1
1 set: 10 yards forward + 10 yards backward Heel Walks Toe Walks Heel Toe Walks Tib Raises x 20 reps
Band Stretch Series
G
60 seconds on each side for all the movements. Watch video!
Conditioning
H
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Conditioning
A
Daily Prehab 6
Complete the following for 3 rounds: Single Leg Glute Bridge x 10R/10L Ankle Opener x 10R/10L Single Leg RDL (BW) X 10R/10L
Prep
B
Sprint Warm Up - 2
Rolling V's Straight Leg Pulls Iron Cross Scorpion Forward Hip Circles Backward Hip Circles Donkey Kicks High Knee Pulls Leg Cradle 3 Step Frankenstein Quad Stretch Lateral Lunge Elbow to Instep
Speed/Agility
C
Sprint Drills - Max Velo
All drills 20 yards: A March with Hands on Hips A Skip A Switch [10 yards] A Triple Switch [10 yards] Low Dribble Medium Dribble High Dribble Dribble Bleed
D
Technical Build Up
3 x 40
E1
10 Build - 10 Fly
3 x 10
E2
Sled Sprints HA
3 x 1 @ 20
Conditioning
F
Pogo Development
Complete all for 10 yards Forward Pogos Backward Pogos Lateral Pogos [each side] Single Leg Forward Pogo Single Leg Backward Pogo Single Leg Lateral Pogo
Conditioning
G
Sprint Cooldown - 1
1 set: 10 yards forward + 10 yards backward Heel Walks Toe Walks Heel Toe Walks Tib Raises x 20 reps
Band Stretch Series
H
60 seconds on each side for all the movements. Watch video!
Conditioning
I
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Conditioning
A
Daily Prehab 6
Complete the following for 3 rounds: Single Leg Glute Bridge x 10R/10L Ankle Opener x 10R/10L Single Leg RDL (BW) X 10R/10L
Prep
B
Sprint Warm Up - 1
Do all by 20 yards: Forward Skip Backward Skip Side Skip Forward Skip With Lunge Backward Reaching Walk Carioca Backward Reaching Skip 4 x 15-yard sprints [relaxed]
C1
Banded 1 Step Repeats
3 x 4
C2
Med Ball Start
3 x 10 @ 2
D1
Sled Sprints HA
3 x 4 @ 10
D2
20 Yard Sprint
3 x 20
E1
Consecutive Broad Jump
3 x 3
E2
Split Jump - HA
3 x 8
E3
Partner Nordic Hamstring Curl
3 x 5
Conditioning
F
Sprint Cooldown - 1
1 set: 10 yards forward + 10 yards backward Heel Walks Toe Walks Heel Toe Walks Tib Raises x 20 reps
Band Stretch Series
G
60 seconds on each side for all the movements. Watch video!
Conditioning
H
Cool Down 1 (HA)
Perform the following exercises for 1 minute each (1 minute each side if applicable). Wall Hamstring Stretch Wall Splits Wall 45 Degree with External/Internal Rotation X 10 each side Wall Couch Stretch Once completed Foam Roll for 3-5 minutes
Darren Hansen
My mission is to provide as many athletes as possible with the tools and information to succeed! Thousands of athletes later I've taken part in developing Olympic and professional athletes from the ground up while getting to brush shoulders with some of the best coaches in the country. 14+ Years of Coaching Athletes Utah State University and the University of Utah Athletics
