SpeedKillz | Speed and Agility Program
Speed Coach Jake
Football , Lacrosse, Field Sports, Speed, Plyometrics, Rugby, Track & FieldThe world of speed development can be confusing and misleading at times. So I have taken my tens of thousands of hours of speed training experience and made it into a simple to follow and effective program built for athletes!
Over the next 6-weeks you will focus on the top 3 key factors of speed...
- Technical Efficiency
- Power Expression
- Speed Reserve
Technical Efficiency- This is simply how efficient is your technique and where can it be improved? Each day will provide a technical progression built to improve your efficiency sprinting. You will also have access to have your videos coached weekly.
Power Expression- Power is one of the biggest indicators of speed for athletes. So we look to improve your power production in the specific planes of motion you will see in sprinting. Building the base to have a great first step
Speed Reserve- This is your speed 1RM! Majority of sprinting done in-game is below your max speed! Therefore if we can improve that top speed, all of the sprinting done below that will feel a lot easier!
A
Movement Prep
1 x 10
Prep
B
Stationary Rudimentary Hops
Ankle Pops 2 x 20 SL Ankle Pops 2 x 20ea Pogo Hops 2 x 10
C1
Wall A-March
2 x 10
C2
Wall SL Snap
2 x 10
C3
Wall Single Exchange
2 x 10
D
Warm Up Sprint Series
3, 5, 7, 10
E
Half-Kneeling Sprint
4 x 10 @ 90
F
2-Point Sprint
4 x 10 @ 90
G1
Drach Broad Jump
4 x 2
G2
Split Stance Broad Jump
4 x 2
H
MB Vertical Scoop Toss
1 x 10 @ 20
I
Foam Roll
1 x 5:00
A
Movement Prep
1 x 10
B
Bilateral Rudimentary Hops
1 x 10
C1
A-March
2 x 10
C2
Ankle Dribble
2 x 10
C3
A-Run
2 x 10
D
Warm Up Sprint Series
3, 5, 7, 10
E
Walk-In Sprint
4 x 20 @ 3:00
F
Flying Sprint
4 x 10 @ 20
G1
Drach Jump
4 x 2
G2
Power Skips - Height
4 x 20
H
Walk-In Sprint
5 x 40 @ 120
I
Foam Roll
1 x 5:00
A
Movement Prep
1 x 10
Prep
B
Stationary Rudimentary Hops
Ankle Pops 2 x 20 SL Ankle Pops 2 x 20ea Pogo Hops 2 x 10
C1
SL A-March
2 x 10
C2
Double Exchange
2 x 10
C3
A-Skip
2 x 10
D
Warm Up Sprint Series
3, 5, 7, 10
E1
Single Leg Rotational Broad
4 x 2
E2
Single Leg Box Jump
4 x 2
F
2-Point Sprint
100, 150, 200, 250 @ 8:00
G
Foam Roll
1 x 5:00
A
Movement Prep
1 x 10
Prep
B
Stationary Rudimentary Hops
Ankle Pops 2 x 20 SL Ankle Pops 2 x 20ea Pogo Hops 2 x 10
C1
SL A-March
2 x 10
C2
Double Exchange
2 x 10
C3
A-Skip
2 x 10
D
Warm Up Sprint Series
3, 5, 7, 10
E
Sprint - Decel - Sprint
4 x 5 @ 10
F
Crossover Step Sprint
4 x 15 @ 3:00
G1
Single Leg Rotational Broad
4 x 2
G2
Single Leg Box Jump
4 x 2
H
Shuttle Run
5 x 40 @ 40
I
Foam Roll
1 x 5:00
Coach Jacob NSCA-CPT
Coaching Pee-Wees to Professionals for the last 5+ years to improve their speed, power, strength and agility. I have been able to make a robust and data-proven system to help every and any athlete see the results they've been missing!
Get expert coaching to improve the most valuable on-field skill there is, SPEED!
Get SpeedKillz | Speed and Agility Program
Ethan D.
Rider Long Jump
Verified Athlete"Getting trained by Jacob was truly an amazing experience. Not only did his knowledge of the body help me stay healthy during my track and field career, but it also improved my performances by a landslide!"
