Speedworks Training
Football , Gaelic Football, Rugby, Hockey, SoccerWelcome to our Speedworks 12-week training program for team sports, methodically structured to transform your speed and agility on the field. Over the course of three impactful phases, we'll intensify your strength, optimize your speed, enhance endurance, refine change of direction mechanics, and cultivate confidence in your movement within your sport.
Foundation Phase (Weeks 1-4):
We commence with a comprehensive foundation-building phase, focusing on core fundamental skills of acceleration, speed, and COD. This phase forms the bedrock of your journey, incorporating diverse workouts, PSR drills and concepts, and mental conditioning to prepare you for the rigorous weeks ahead.
Intensification Phase (Weeks 5-8):
As you progress, the Intensification Phase sharpens your abilities to the next level. Here, we further challenge and overload the physical demands in each week, addressing strength, speed, endurance, and agility, guided by a robust regimen of workouts and PSR drills.
Peak Performance Phase (Weeks 9-12):
The final phase is dedicated to pushing your limits and unlocking your peak performance potential. Expect challenging workouts, advanced PSR drills, and specialized exercises that culminate in a comprehensive transformation, ensuring you emerge as a well-rounded, elite athlete.
Our program transcends mere training; it's a journey that will redefine your concept of sports preparation. Join us, commit to excellence, and become the athlete you've always aspired to be.
Features3 sessions per week
Must use App app to view and log training
Program Training
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
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
ACCEL FRONT FOOT ELEVATED 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
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 Bounds - light/medium 2x (20m e.s.) c. Diagonal Bounds x2 (6 steps)
D
SLALOM RUNS
3 x 3 @ 30
Conditioning
E
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
F
EXTENSIVE TEMPO
1 x 8 @ 15
G
EXTENSIVE TEMPO
