Welcome to the Speedworks 12-Week In-Season Senior 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
Core Circuit
10 reps of every exercise repeated for 2 rounds
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. 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
Conditioning
E
Assisted Movement Circuit
Perform 5 reps of each exercise, on each leg for 1 set!
F
Walking drills
1 x 10
A
DL Wall Drill TO ISO
2 x 15
B
SL Wall Drill TO ISO
2 x 15
C
Double leg wall Drill
2 x 6
D
Single leg wall drill
2 x 4
E
Prowler Marches
1 x 4 @ 10
A
Deep Tier Squat Jumps
3 x 8
B
Deep Tier Split Squat Jumps
3 x 8
C
Deep Tier Split Squat Exchanges
3 x 8
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. 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
A
Glute Med Circuit
10 reps each exercise. 2 rounds.
A
Banded Decel ISO
2 x 15
B
Split Squat Banded ISO
2 x 15
C
BW Front on Braking Compilation
2 x 5
D
MB False Throw Front On Braking (Step In)
2 x 5
E
BW Lunge Step
2 x 5
F
Medium Drop Landing
2 x 3
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. 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
A
Wall Drive Hip Lock ISO
2 x 15
B
Wall Drive into Hip Lock
2 x 4
C
Static A-Switch Hands (Assisted)
1 x 6
D
Static A-Switch Off Box
2 x 4
E
Pogos on Spot
2 x 10
F
Resisted High knees (On spot)
2 x 20
Conditioning
A
Warm Up + Dynamics lvl.1
The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. 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