Academy Team Sport 12-Week Speed Program

Speedworks Training

Speed, Football , Rugby, Gaelic Football, Hockey
Coach
Jonas Dodoo

Transform your speed with our THREE day, 12-week SPEED program for TEAM SPORT designed players at the ACADEMY level.

If you are looking INVEST in your LONG TERM development, maximise your chances for first team picks and prepare for an upcoming season then this program is great for you.

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

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12-WEEKS OF DETAILED TRAINING
Exercises to develop speed and change of direction
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Elite Programming
Turn speed into your superpower with drills designed to get you stronger on the field
Features
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Programming 3 days per week
3 days a week program that you can easily fit into your training schedule
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Educational Training Videos
Real time coaching video footage from experts in the game.
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Detailed, expert instruction
Instructions to guide your practice and make execution easy.
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Delivered through TrainHeroic
Everything you need at your fingertips
Equipment
Required
Cones // Exergenie/Sled/Hill
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Sample Week
Week 1 of 12-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

3 x 3 @ 30

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

Lateral Plyos lvl.1

C

Perform the following with 2min rest between sets. a. Speed Skater 2x 8 reps (4reps e.s.) - add MB for second set. b. Crossover Bounds - light/medium 2x (20m e.s.) c. Diagonal Bounds x2 (6 steps)

D

SLALOM RUNS

3 x 3 @ 30

E

EXTENSIVE TEMPO

Conditioning

F

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.

Academy Team Sport 12-Week Speed Program