Welcome to the Speedworks 12-week in-season youth program. This programme enhances speed, agility, and movement efficiency while fitting seamlessly into busy schedules. Split into three 4-week phases – Foundation, Intensification, and Peak Performance – the program builds a strong base, develops key movement skills, and culminates in peak readiness. Starting with our Speedworks Movement Screen (SMS), each micro-dosed session, available on TrainHeroic, combines agility drills, strength training, and video tutorials for comprehensive, targeted development, helping athletes stay sharp and confident throughout the season.
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
ANKLE CIRCUIT 1
10 reps of each. 2 sets (90s rest between) A. BANDED DORSI-FLEXION B. BANDED EVERSION C. BANDED INVERSION D. BANDED DORSI-FLEXION (anti eversion)
C
Foot and ankle
2 x 10
D
Foot Balance (Single Leg)
2 x 30
E1
Band Assisted Forward Lunge
1 x 5
E2
Band Assisted Lateral Lunge
1 x 5
E3
Band Assisted Curtsey Lunge
1 x 5
E4
Band Assisted Reverse Lunge
1 x 5
F
Walking drills
1 x 10
A
DL Wall Drill TO ISO
3 x 10
B
SL Wall Drill TO ISO
3 x 10
C
DL Wall Drill TD ISO
3 x 10
D
Deep Tier Squat Jumps
3 x 10
E
Deep Tier Split Squat Jumps
3 x 10
F
Deep Tier Split Squat Exchanges
3 x 10
Conditioning
A
Running Drills lvl.1
Drills a. Pogos 2x5m b. High knees 2x15m c. Scissor 2x15m d. Dribble Bleeds 2x30m
B
ACCELERATION PULLEY
2 x 4 @ 5
C
ACCELERATION
1 x 3 @ 10
D
ACCELERATION PULLEY
2 x 2 @ 10
E
ACCELERATION
1 x 3 @ 10
A1
MB Staggered Squat
3 x 6
A2
Double Leg Glute Bridge ISO
3 x 10
B
Wall Sit Double Leg Calf Raises
3 x 8
C1
Kneeling MB Woodchops
3 x 6
C2
Kneeling Side Plank
3 x 15
A1
Press Up
2 x 8
A2
Banded Bent Over Rows
2 x 8
B1
MB Kneeling Shoulder Press
2 x 8
B2
Banded Bicep Curls
2 x 8
C
BW YTWs
2 x 6
A
Banded Decel ISO
2 x 15
B
Split Squat Banded ISO
2 x 15
C
Banded Lateral ISO
2 x 15
D
Banded Curtsey Iso
2 x 15
E1
MB Hip Abduction
2 x 8
E2
MB Hip Adduction Pushes
2 x 8
F1
MB Squeeze Deadbug ISO
2 x 20
F2
MB Squeeze Against Wall ISO
2 x 15
G1
Double Leg Glute Bridge
2 x 10
G2
BW Clamshells
2 x 10
H1
Lying Leg Raises
2 x 10
H2
Supine Hip Circles
2 x 10
A1
MB Step Up
3 x 6
A2
MB B-Stance RDL
3 x 6
A3
Double Leg Calf Raises (Wall Assisted)
3 x 10
B1
Front Plank Reaches
2 x 10
B2
Front Plank Leg Lifts
2 x 10
B3
Front Plank
2 x 15
A
Wall Drive Hip Lock ISO
2 x 15
B
Max V Wall ISO
2 x 15
C
MB Hip Lock ISO
2 x 15
D
Static A-Switch Hands (Assisted)
2 x 4
E1
Russian Twists
2 x 10
E2
Low Reach Crunch
2 x 10
F1
Supine Leg Lowers
2 x 10
F2
Sit Ups
2 x 10