Speed & Agility: Multi-Sport
Impact S-P
Soccer, Football , Track & Field, Lacrosse, Baseball , Softball, Basketball, SpeedGet ready to LEVEL UP your athletic performance our comprehensive 8-week program! This dynamic training regimen is designed to enhance your acceleration, agility, boost your power output, and improve your conditioning level. With three sessions per week, you'll dive into focused drills that will elevate your performance on the field or court. Join us today and unleash your FULL athletic potential!
Prep
A
ISP Warm-Up
Dynamic Warm Up (25 yards and Back): 1. Jog 2. Backpedal 3. High Knees 4. Buttkickers 5. Skip (forwards there and backwards back) 6. A-Skips 7. Power Skips (skips for height) 8. Shuffle 9. Carioca In-Place Stretching: 1. Perfect Stretch - 5 reps each way 2. Inchworms - 5 reps 3. Calf Stretch - 5-8 second hold 4. Modified Couch Stretch - 5-8 second hold 5. Standing Hamstring Stretch - 5-6 second hold 6. Arm Swings - 10 each way 7. Windmills - 3 each way
B
Foot Poppers
2 x 10
C
Wall Drill
2 x 10
D
Bounding
1 x 4 @ 20
E
Kneeling Sprint Starts
2 x 5 @ 5, 10
F
Starts from Stance
2 x 4 @ 10, 20
G
300yd Shuttle
Recovery
H
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
Prep
A
ISP Warm-Up
Dynamic Warm Up (25 yards and Back): 1. Jog 2. Backpedal 3. High Knees 4. Buttkickers 5. Skip (forwards there and backwards back) 6. A-Skips 7. Power Skips (skips for height) 8. Shuffle 9. Carioca In-Place Stretching: 1. Perfect Stretch - 5 reps each way 2. Inchworms - 5 reps 3. Calf Stretch - 5-8 second hold 4. Modified Couch Stretch - 5-8 second hold 5. Standing Hamstring Stretch - 5-6 second hold 6. Arm Swings - 10 each way 7. Windmills - 3 each way
B
Hip Turns
3 x 25
C
45° Drops
3 x 25
Speed/Agility
D
5yd Up-Back Series
This movement series focuses on short distance acceleration and change of direction. When doing these patterns, the goal is to accelerate as long as possible, stop, and change directions as quickly as possible. Focus on GREAT mechanics!! Using 5yd lines on a field, or cones placed 5yds apart, complete each of the following movements for the designated sets and time: Pattern 1 = Sprint & Backpedal - 3 x 10s - Good acceleration mechanics - Drop your hips during deceleration - Keep your chest over on your backpedal Pattern 2 = Sprint & Shuffle - 3 x 10s (alternate which way you open) - Good acceleration mechanics - Square up prior to the actual stop - Keep your eyes forward as you shuffle backward Pattern 3 = Sprint & Cross-Over - 3 x 10s (alternate which way you open) - Good acceleration mechanics - Keep your eyes forward as you cross-over step back *60-90s rest between sets*
E
60yd Shuttle
Recovery
F
Impact Cooldown Circuit
Foam Rolling (1-2 minutes each muscle group) 1. Glutes 2. Hamstrings 3. Quads 4. Calves Complete each stretch for 15-20 seconds each side: 1. Seated Glute Stretch 2. Couch Stretch 3. Standing Hamstring Stretch 4. Standing Groin Stretch 5. Standing Chest Stretch 6. Standing Lat Stretch 7. Full Body Rotations - 3ea way
Prep
A
ISP Warm-Up
Dynamic Warm Up (25 yards and Back): 1. Jog 2. Backpedal 3. High Knees 4. Buttkickers 5. Skip (forwards there and backwards back) 6. A-Skips 7. Power Skips (skips for height) 8. Shuffle 9. Carioca In-Place Stretching: 1. Perfect Stretch - 5 reps each way 2. Inchworms - 5 reps 3. Calf Stretch - 5-8 second hold 4. Modified Couch Stretch - 5-8 second hold 5. Standing Hamstring Stretch - 5-6 second hold 6. Arm Swings - 10 each way 7. Windmills - 3 each way
B
Kneeling Sprint Starts
1 x 6 @ 10
Speed/Agility
C
Line Hop Circuit
For this line hop circuit, the goal is to get as many foot touches as you can in the time shown. Focus on staying on the balls of the feet and hopping over the line (not sliding your feet back). Complete the following line hop variations for designated reps or time: Both Legs: 1. Forward and Backward - 2x8s 2. Side to Side - 2x8s Single Leg: 1. Forward and Backward - 3x5s ea 2. Side to Side - 3x5s ea Traveling Line Hops - Place 2 cones (or make 2 marks) 5yds apart on a court line. - You will be doing side-to-side line hops slowing working your way from cone #1 to cone #2 - Try to get as many hops in as you can before you get to the other cone 1. Both Feet - 1xForward / 1xBackwards 2. Single Leg - 1x Forward each leg / 1xBackwards each leg
D
Broad Jumps
3 x 3
E
Single Leg Broad Jump
3 x 3
F
Tabata Run
1 x 8 @ 4:00
Recovery
G
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
Cole Walderzak B.S., CSCS
Online Training Director. Director of Impact Sports Performance-Brighton. Certified Strength and Conditioning Specialist and Certified Speed and Agility Specialist
Jim Kielbaso
Owner of Impact Sports Performance and CEO & President of International Youth Conditioning Association. 25+ years experience training thousands of athletes.
Together, let's push boundaries, break limits, and emerge as the best version of yourself on and off the field!
Get Speed & Agility: Multi-Sport
