PEAK SPEED + AGILITY
PEAKATHLETICS
Basketball, Football , Speed, Soccer, BaseballThis program is built for competitive athletes — football, basketball, soccer, lacrosse, and field/court sport athletes — who are training in the off-season and want one specific outcome: getting faster and more explosive before their season starts. It's for the athlete who's tired of feeling a step slow, who gets beaten to the ball, or who wants to be the one changing direction on someone else instead of getting caught flat-footed themselves. If you're looking for a dedicated speed block rather than a general strength program with speed work tacked on, this is built for exactly that.
Why This Program vs. Another
Most "speed and agility" programs lump acceleration, top-end speed, and change of direction into the same session, which means none of them get trained with the focus they actually require. This program separates them out — one day dedicated purely to acceleration mechanics, one purely to agility and change of direction, and one purely to max velocity — so each speed quality gets trained at the intensity and specificity it needs to actually improve, instead of getting watered down by fatigue from the others.
It's also built with recovery as part of the plan, not an afterthought. Two structured recovery days each week mean you're not just piling on speed work until you break down — you're building speed in a way that compounds over the full 8 weeks instead of flatlining by week 4.
If you want a program that treats speed development as its own skill — not a byproduct of strength training or conditioning — and gives you a clear, separated structure to build each component of speed and agility, this is the program built to do that.
A1
Forward Lunge with Forearm to Instep
2 x 4
A2
Hip series
2 x 6
B
Coach Kana's Dynamic Warm-Up
1 x 10
C1
Single leg bound into sprint
3 x 5 @ 10
C2
Push Up Starts
3 x 10
D
Band Resisted Sprints
6 x 10
E
Double Broad Jump
3 x 3
A1
Elevated adductor bridge
3 x 8
A2
Rec-fem iso plank
3 x 45
A3
Lateral overcoming iso
3 x 3 @ 3
A4
Band reverse nordic
3 x 3
A1
Lateral Pogos
2 x 10
A2
Single leg lateral pogos
2 x 10
A3
Power Bounds
3 x 10
B1
Lateral Skater Hops
3 x 6
B2
Reactive Skater Hops
3 x 6
C
Skater Hop Into Sprint
6 x 1
A1
Forward Lunge with Forearm to Instep
2 x 4
A2
Banded Knee Raises
2 x 6
B
Coach Kana's Dynamic Warm-Up
1 x 10
C
Power Skip
2 x 30
D
Straight Leg Bounds
2 x 30
E
Single Switches
2 x 10
F
Build-ups
1 x 30
G
Flying 10s
3 x 30
H
Depth drop into hurdle jump
1 x 10
A1
Prone Scorpion
3 x 6
A2
Fire Hydrant
3 x 6
B1
Spanish Squats w/ Band
3 x 5
B2
Band Reverse Lunge
3 x 6
C
Wall Sit
2 x 75
Kana Tavita
Founder/Head Performance Coach of PEAK Athletics. As a former athlete turned performance coach, my passion is about helping athletes and adults reach their full potential through athletic performance training. Whether that be athletic performance for sport or overall quality of life. I'm determined to guide you to the PEAK of your abilities.
Speed kills. Follow a program that focuses on the qualities that will make you faster, shiftier, and more explosive. Increase your speed and literally separate yourself from the competition.
Get PEAK SPEED + AGILITY
Ricky Wilding
Football/Baseball Athlete
Verified Athlete"My speed, strength, and agility have all increased since being in this program. I've enjoyed seeing the progress built overtime!"
Jaidden Gibbs
2026 Colorado 400m State Champion
Verified Athlete"I've worked with a lot of coaches. The difference here is the programming and intent of every session. Every session has a purpose. This has allowed my performance on the track elevate"
Simon Cespedes
D2 Rugby Athlete
Verified Athlete"This program has completely changed the way I train. I'm more intentional in my approach and have seen a huge improvement on and off the pitch"
