Speed, Footwork, & Agility Program

Undefeated Sports

Speed, Field Sports, Endurance, Football , Soccer, Lacrosse, Softball, Multi-sport, Strength & Conditioning, Power Sports , Youth Sports

Coach

Marcus Rios

*Want to take your performance skills to the next level? I’ll show you how.

I've designed a 4-week training program that is geared for athletes looking to develop your footwork, agility, speed, and change of direction skills.

As a professional athlete myself, making it to the NFL & playing D1 college football requires you to perform strategic training drills that will translate directly to your in-game performance. Mastering all of these athletic skills is what separates average athletes from the elite athletes. Every exercise in this program from the warm-up, main workout, cool down, reps and sets lays out exactly what you need to do to get faster, more agile, and quick.

Either you've been training like an elite athlete or you need to train like an elite athlete. It's that simple. I know exactly what it takes to truly stand out from the competition to take your game to the next level. So let's get to work and dominate!

$47

Get Speed, Footwork, & Agility Program

Improve your Speed, Footwork, & Agility

Practice drills from my exact training plan that will develop your speed, footwork, agility, & change of direction skills. Mastering these skills is a MUST to stand out & make big plays. Each and every drill will translate to your sport & in-game performance so that you can set yourself apart from the competition. Once you master these skills in your training, you’ll dominate on the field.

Train Like A Pro, Learn From A Pro

Just starting out? Been there. Been playing sports for years? Been there, too. I started playing football in 6th grade, eventually earned my spot in a D-1 program, and now I’m a professional football player. I know exactly what it takes to truly stand out from the competition to take your game to the next level.

Features

Access to Coach Marcus

Coach Marcus will hold you accountable and provide the feedback you need to grow & dominate your training through direct messages.

Programming 4 days per week

Daily speed, footwork, hips, and change of direction training drills that’s for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through an App

Coach Marcus will push you harder, know you better, and keep you going longer, all through a mobile app.

Equipment

Required

cones // agility hurdles // Hexagonal agility ladders

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Forward & Backwards Jog

1 x 10 @ 2

Lateral Arm Swing Shuffle

1 x 10 @ 2

Inch Worms Shoulder Taps

1 x 10 @ 2

Overhead Lunge + Rotation

1 x 10 @ 2

Lateral Lunge Shuffle

1 x 10 @ 2

High Knee Karaoke

1 x 10 @ 2

A-Skips

1 x 10 @ 2

Lateral Skips

1 x 10 @ 2

Pop Float Skips

1 x 10 @ 2

A10

4 Way Pogos

1 x 10 @ 2

A11

Tempo High knees

1 x 10 @ 2

A12

Straight Leg Kicks

1 x 10 @ 2

Single Leg Stabs

1 x 4 @ 2

Lateral Up & Over

1 x 4 @ 2

Two Feet In & Out

1 x 4 @ 2

Hip Twist

1 x 4 @ 2

Hip Twist Backwards

1 x 4 @ 2

Single Leg Line Hops

1 x 4 @ 2

Double Leg Hops

1 x 4 @ 2

Counter Movement Jumps

2 x 6

Lateral Hurdle Jumps

2 x 6

Rotational Jumps

2 x 6

Pogos

2 x 6

Lean Falling Starts

2 x 10 @ 1

Push Up Sprints

2 x 10 @ 1

Kneeling Sprints

2 x 10 @ 1

Lateral Kneeling Starts

2 x 10 @ 1

Drop Step Sprints

2 x 10 @ 1

Heel Ankle Walks

1 x 10 @ 2

Toe Walks

1 x 10 @ 2

Heel To Toe Walks

1 x 10 @ 2

Lower Body Stretch & Mobility Routine

1 x 10:00

Tuesday

Week 1 Day 3

Forward & Backwards Jog

1 x 10 @ 2

Lateral Arm Swing Shuffle

1 x 10 @ 2

Inch Worms Shoulder Taps

1 x 10 @ 2

Overhead Lunge + Rotation

1 x 10 @ 2

Lateral Lunge Shuffle

1 x 10 @ 2

High Knee Karaoke

1 x 10 @ 2

A-Skips

1 x 10 @ 2

Lateral Skips

1 x 10 @ 2

Pop Float Skips

1 x 10 @ 2

A10

4 Way Pogos

1 x 10 @ 2

A11

Tempo High knees

1 x 10 @ 2

A12

Straight Leg Kicks

1 x 10 @ 2

Single Leg Jabs

1 x 2

Icky Shuffle

1 x 2

Two In Two Out

1 x 2

Two In Two Out Hops

1 x 2

Lateral One Foot

1 x 2

Lateral Two In Two Out

1 x 2

Pressure Steps

1 x 2

Icky Shuffle Hops

1 x 2

Icky Shuffle Bounds

1 x 2

B10

Single Leg Jab Hops

1 x 2

Single Leg Alt Skate Hops

2 x 6

Push Up Skate Hops

2 x 6

Staggered Single Leg Skate Hops

2 x 6

Curved Sprints

1 x 2

Shuttle Touches

1 x 2 @ 5

Box Breaks

1 x 2

Angle Breaks

1 x 2

Angle Backpedal Breaks

1 x 2

Bail Sprints

1 x 2

Heel Ankle Walks

2 x 10

Heel To Toe Walks

2 x 10

Toe Walks

2 x 10

Lower Body Stretch & Mobility Routine

1 x 10:00

Thursday

Week 1 Day 5

Forward & Backwards Jog

1 x 10 @ 2

Lateral Arm Swing Shuffle

1 x 10 @ 2

Inch Worms Shoulder Taps

1 x 10 @ 2

Overhead Lunge + Rotation

1 x 10 @ 2

Lateral Lunge Shuffle

1 x 10 @ 2

High Knee Karaoke

1 x 10 @ 2

A-Skips

1 x 10 @ 2

Lateral Skips

1 x 10 @ 2

Pop Float Skips

1 x 10 @ 2

A10

4 Way Pogos

1 x 10 @ 2

A11

Tempo High knees

1 x 10 @ 2

A12

Straight Leg Kicks

1 x 10 @ 2

Single Leg Jabs

1 x 2

Icky Shuffle

1 x 2

Two In Two Out

1 x 2

Two In Two Out Hops

1 x 2

Lateral One Foot

1 x 2

Lateral Two In Two Out

1 x 2

Pressure Steps

1 x 2

Icky Shuffle Hops

1 x 2

Icky Shuffle Bounds

1 x 2

B10

Single Leg Jab Hops

1 x 2

Sprint Shuffle Sprint

1 x 2 @ 15

Hurdle Curved Sprints

1 x 2

Hurdle Curved Sprints Retrace

1 x 2

Hurdle S Runs

1 x 2 @ 20

Heel Ankle Walks

1 x 2 @ 10

Heel To Toe Walks

1 x 2 @ 10

Toe Walks

1 x 2 @ 10

Lower Body Stretch & Mobility Routine

1 x 10:00

Saturday

Week 1 Day 7

Forward & Backwards Jog

1 x 10 @ 2

Lateral Arm Swing Shuffle

1 x 10 @ 2

Inch Worms Shoulder Taps

1 x 10 @ 2

Overhead Lunge + Rotation

1 x 10 @ 2

Lateral Lunge Shuffle

1 x 10 @ 2

High Knee Karaoke

1 x 10 @ 2

A-Skips

1 x 10 @ 2

Lateral Skips

1 x 10 @ 2

Pop Float Skips

1 x 10 @ 2

A10

4 Way Pogos

1 x 10 @ 2

A11

Tempo High knees

1 x 10 @ 2

A12

Straight Leg Kicks

1 x 10 @ 2

Hurdle Icky Shuffle

1 x 2 @ 5

Double Taps

1 x 2 @ 20

High Knee Sitck

1 x 2 @ 20

Crossover Backwards Shuffle

1 x 2

Crossover Set Up Sprints

1 x 2 @ 10

Resisted Crossovers

2 x 6

Resisted Crossover March

2 x 6

Lower Body Stretch & Mobility Routine

1 x 10:00

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Speed, Footwork, & Agility Program

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