This is an 8-week, off-season or pre-season program designed to be done 3 days a week. It is appropriate for most field and court sports that require a high degree of speed and conditioning (football, soccer, lacrosse, basketball, etc.). Program is to be done 3 days per week with each workout lasting approximately 60 minutes and can be done individually, or with groups/teams. This is an intense program that includes intense speed/agility work, plyometrics and conditioning.Features
This will be the warm up you will always do. You want to preferably do the full dynamic warm up but if you are short on time then the quick warm up will do just fine.
Tall and Fall
5 x 10 yards - Tall & Fall (focus on technique – forward lean, knees high, drive through ball of foot) Stand tall with erect posture. Slowly fall forward. Just before you feel like you’re going to fall on your face, quickly drive one knee up and out, and begin sprinting. Work on leaning as far forward as possible. Watch the video on Acceleration Mechanics to help you out.
5 x 10 yards (focus on technique)- This is basically the same as Tall Fall except you will have your non dominate foot froward and your dominant foot back about 1/2 yard or so. You want most of your weight to be on front leg but not all.
Starts from 40 Stance
5 x 10 yards - Starts from 40 Stance (focus on technique) Starts from Stance – Start in the 40-yard dash stance described in detail in both the book and How To Dominate Your Combine video. If you’ll never have to do this test (40-yard dash) for your sport, start in either a staggered stance or your athletic position stance. Then do: 5 x 40-yards - From 40 Stance
4 x 20-yard Pro-Shuttles each way
Backward & Forward
2 x 6 – Backward & Forward Forward & Backward – Place two cones 15 yards apart. Sprint forward to one cone and backpedal back. Repeat as fast as possible for the specified number of reps. Time yourself, and always attempt to get your best time.
Zig-Zag Series – Place eight (8) cones in a zig-zag formation, five yards apart in both directions. Each exercise is performed through the 8-cone pattern, a break is taken, and the same pattern is repeated back to the original starting position. #1: Run through the zig-zag pattern working on planting the outside foot and stepping in the new direction with the inside foot. These mechanics are described in much greater detail in the book and Agility Revolution video. #2: Accelerate past one cone, decelerate and quickly stop in an athletic position with your back to the next cone. On command, turn and accelerate past the next cone. Decelerate and repeat. #3: Same as #2, but start each rep with a vertical jump on command. #4: Stay facing forward throughout this one. Start in an athletic position, facing the fist cone. On command, perform a cross-over run to the next cone, decelerate and stop in an athletic position facing that cone. Cross-over run mechanics are described in more detail in the book and Agility Revolution video.
300 Yard Shuttle
300-yard Shuttle – Place two cones, 25-yards apart. Run to one cone and back six (6) times (300 yards) as fast as possible. You’ll return to the start six times. Rest for the specified amount of time, and repeat. Only do 1 of these today
Post Workout Flexibility
Hold Each Stretch for 15-20 Seconds
Dynamic Warm Up
Warm Up Routine Be sure to take 2 minute rest between all sets
Standing Sprint Starts
6 x 10 yards – 2 warm-ups, 4 all out
4 x 20-yard Pro-Shuttles each way
2 x 10 Ankle Flips - Attempt to jump up and down with as little knee bend as possible. Create the power through the ankles. Knees should not be locked out, but they should have a very slight bend. While you’re in the air, the ankles should dorsiflex and extend just as you hit the ground. You will be attacking the ground though the ball of your foot. The toes should not be pointing downward while you’re in the air.
Line Hop Series
Draw a cross on the ground and number the spaces 1,2,3,4. Staying in a low, athletic position, jump as quickly as possible through the patterns outlined below. Attempt to stay in an athletic position, with the upper body staying still. Nothing moves except your feet underneath you. Perform all patterns for two sets of 10 seconds each with a break between each set. One the one-leg version, perform the set on one leg, rest and repeat on the other leg. Both Legs: 1-2, 1-4, 1-3, 2-4 One Leg: 1-2, 1-4, 1-3, 2-4
1-Leg 6" Box Jumps
3 x 10 Use a 6” high box or step, jump up and down on the box as quickly as possible on one foot at a time. Perform the suggested number of reps on each leg. Try to spend as little time on the ground as possible.
3 x 5 Set up like you’re going to perform a squat. Quickly drop down into a squat position and jump as high as you can. Repeat quickly for as many reps as suggested.
2 leg Frog Jumps
5 x 3 Starting on both feet, jump forward as far as you can, landing softly on both feet. Repeat for the specified number of reps without stopping on each landing. Stay on the ground the shortest amount of time possible
1 Leg Frog Jumps
3 x 3 Same as Frog Hops, but on one leg at a time.
Jump Sprint Series
Place two cones approximately five (5) yards apart (you can also use lines on the ground). Get in an athletic position, facing one cone with the other cone directly to your side. On command, do the following: #1: Sprint to one cone, stop quickly and turn to face the cone in an athletic position. Hold that position, and repeat on command. #2: Same as #1, but start each rep with a vertical jump, land, and go. #3: Jump and shuffle to each cone. #4: Jump and cross-over run to each cone
Dynamic Warm Up
Warm Up Routine Remember 1-2 minute rest on all sets
5 x 10 yards – Tall & Fall 5 x 10 yards – Starts from stance 5 x 100 yards - Sprints Up-Back Series- Place two cones, approximately three yards apart, and another set straight ahead about 10 yards away. All four cones should be in a straight line. Start behind the first cone (X1) in the line, so you’re facing toward the other cones. Go forward to the 2nd cone (X2), return to the 1st cone, then sprint to the last cone. Rest, turn around, and repeat the same pattern coming back. This is the approximate layout of the cones: X1 X2 X3 X4 #1: Forward – Backpedal – Sprint #2: Shuffle – Shuffle – Sprint #3: Backpedal – Sprint – Turn & Sprint #4: Forward – Forward – Sprint 2 x 200 yards Sprints 2 x 400 yards Sprints (3 minutes rest between reps) 4 x 40 yards – backpedal as fast as possible Flexibility Routine
Jim Kielbaso is the President of the IYCA. He is a former college strength coach, Director of a private training facility, author and speaker. With over 20 years in the profession, he has trained thousands of athletes at all levels of competition.