Speed & Agility (3 day/week) -All Ages
TKOH performance
SpeedLooking to explode off the line, accelerate faster, and dominate on game day? This 12-week training program (3 sessions per week) is specifically designed for athletes who want to elevate their speed, power, and agility—no gym required. Through a progressive system of speed development, change-of-direction work, and plyometric drills, you'll train like the pros while building a strong, athletic foundation that directly translates to performance on the field.
Program Benefits: 40-Yard Dash – Improve explosive starts and maximize top-end speed. Pro Agility Shuttle (5-10-5) – Develop sharper change-of-direction skills and acceleration. L-Drill (3-Cone) – Enhance footwork, balance, and body control. Functional Strength – Build powerful, sport-specific strength for blocking, tackling, sprinting, and more. Whether you're a lineman aiming to fire off the snap, a skill player working to gain separation, or an athlete determined to earn a starting spot, this program is built to give you a competitive edge
Prep
A
Warm-up
Warm-up Perform each drill for 2x 10 yards 1) High Knees 2) Side Shuffle with Arm Swing 3) High Knee Carioca 4) Leg Swings 5) Reverse Hurdle Down, Forward Hurdle Back 6) Runners Lunge 7) 2 Shuffle to Groin 8) Quad Stretch with Fast Finish 9) SL Hinge to Knee Hug 10) Worlds Greatest
B
3pt Stance Sprint
10, 10, 20, 40, 40
C
Pro Agility (5-10-5)
D
L Drill (3 cone Drill)
E
Max Effort Broad Jump
F
Push-Up
Recovery
A
Hip Mobility Series
3 rounds Hip Windshield Wipers x 10 Hip Internal rotation x10 each Forward & Backward Hip Circles x 5 each
Recovery
B
6 stretches routine
3 x 30 sec each side 1. 90, 90 Stretch 2. Hip Flexor Stretch 3. Hamstring Stretch 4. Groin Stretch 5. Quad Stretch 6. Childs Pose to Cobra
Prep
A
Warm-up
Warm-up Perform each drill for 2x 10 yards 1) High Knees 2) Side Shuffle with Arm Swing 3) High Knee Carioca 4) Leg Swings 5) Reverse Hurdle Down, Forward Hurdle Back 6) Runners Lunge 7) 2 Shuffle to Groin 8) Quad Stretch with Fast Finish 9) SL Hinge to Knee Hug 10) Worlds Greatest
B
Lateral Step Over Drill
3 x 8
C
Crossover Step Drill
3 x 8
D
Jump Cut Drill
3 x 8
E
3 Agility Drill Series
3 x 4
F1
Reactive Tuck Jumps
3 x 5
F2
Lateral Bound with Stick
3 x 10
F3
Mountain Climbers
3 x 10
F4
Bird Dog Forearm Plank
3 x 10
Recovery
A
Hip Mobility Series
3 rounds Hip Windshield Wipers x 10 Hip Internal rotation x10 each Forward & Backward Hip Circles x 5 each
Recovery
B
6 stretches routine
3 x 30 sec each side 1. 90, 90 Stretch 2. Hip Flexor Stretch 3. Hamstring Stretch 4. Groin Stretch 5. Quad Stretch 6. Childs Pose to Cobra
Prep
A
Warm-up
Warm-up Perform each drill for 2x 15 yards 1) High Knees 2) Side Shuffle with Arm Swing 3) High Knee Carioca 4) Leg Swings 5) Reverse Hurdle Down, Forward Hurdle Back 6) Runners Lunge 7) 2 Shuffle to Groin 8) Quad Stretch with Fast Finish 9) SL Hinge to Knee Hug 10) Worlds Greatest
B
Sprint Mechanics Lv 1
2 x 15
C
Fast Claw Drill
3 x 10
D
Half Gasser
E1
Single Leg Knee Tuck
3 x 6
E2
Hamstring Walkouts
3 x 5
E3
Side Plank with Leg Lift
3 x 15
E4
Single Leg V-ups
3 x 10
Jordan Herdman-Reed
Strength & Conditioning Specialist (CSCS) with a B.Sc in Biomedical Physiology & Kinesiology and 9 years of professional football experience in the CFL. I combine science-backed training with elite athletic insight to help you move better, get stronger, and perform at your best. I’m here to help you reach your goals. Lets WORK!
