Senior Team Sport 4-Week Speed Program

Speedworks Training

Football , Rugby, Soccer, Hockey, Gaelic Football, Track & Field
Coach
Jonas Dodoo

Join our THREE day FOUR week SPEED program for TEAM SPORTS aimed at improving all things speed in linear sprint and change of direction.

If you are an athlete looking to PROGRESS within your team or PREPARING for the next season, this four week SPEED PROGRAM will be a great step towards achieving your goals.

This program is about developing the SKILL of training for speed and then providing optimal challenges to develop in linear sprinting and change of direction.

benefit-image-0
4-WEEKS OF DETAILED TRAINING
Special developmental exercises chosen by our expert coaches to harness your speed and change of direction abilities
benefit-image-1
Elite programming
Turn speed into your superpower with drills designed to get you stronger on the field.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
3 days a week program that you can easily fit into your training schedule
feature-icon
Educational Training Videos
Real time coaching video footage from experts in the game.
feature-icon
Detailed, expert instruction
Instructions to guide your practice and make execution easy.
feature-icon
Delivered through TrainHeroic
Everything you need at your fingertips
Equipment
Required
Cones + Exergenie or Sled
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Acceleration

Conditioning

A

Warm Up + Dynamics lvl.1

Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise

Conditioning

B

Running Drills lvl.1

Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m

C1

WALL DRILL DL HIP EXTENSION

3 x 8

C2

Broad Jump

3 x 4

D

ACCELERATION PULLEY

2 x 4 @ 5

E

ACCELERATION

1 x 3 @ 10

F

ACCELERATION PULLEY

2 x 2 @ 10

G

ACCELERATION

1 x 3 @ 10

Conditioning

H

Braking 1a

2 x 4 Drop Jumps 4 x 10m banded walks If band not available, perform going down a hill

Wednesday
Max V Prep

Conditioning

A

Warm Up + Dynamics lvl.1

Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise

Conditioning

B

Running Drills lvl.1

Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m

C1

UPRIGHT FFE DRIVE DOWN

3 x 3 @ 00:05

C2

LOW BOX STEP UP JUMP

3 x 4

D

SUB-MAX DRIBBLE BLEED

1 x 4 @ 30

E

EXTENSIVE TEMPO

2 x 5 @ 100

Friday
Week 1 Day 6

Conditioning

A

Warm Up + Dynamics lvl.1

Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise

Conditioning

B

Running Drills lvl.1

Drills a. Pogos 2x10m b. High knees 2x20m c. Scissor 2x20m d. Dribble Bleeds 2x30m

Skill/Tech

C

Lateral Plyos lvl.1

Perform the following with 2min rest between sets. a. Skater Bounds 2x 8 reps (4reps e.s.) - add MB for second set. b. Crossover Pulley- light/medium 2x (20m e.s.) c. Diagonal Bounds x2 (6 steps) If no pulley for crossover perform up a hill!

D

SLALOM RUNS

3 x 3 @ 30

E

EXTENSIVE TEMPO

1 x 8 @ 15

F

EXTENSIVE TEMPO

Conditioning

G

Braking 1b

2 x 4 each leg hop and stick 3 x 10m on each side banded walks If band not available, perform going down a hill

Coach
coach-avatar Jonas Dodoo

HEAD COACH & FOUNDER of SPEEDWORKS TRAINING Jonas developed as a coach through his passion for speed and was lucky enough to be under the tutelage of Master Coach Dan Pfaff for four years. Jonas has worked with many elite performers across a range of sports. Jonas is currently Consulting at Premiership and Championship Football and Rugby clubs working with their staff and first team players.

Senior Team Sport 4-Week Speed Program