*Get faster 10-40 yards. *Change direction, react and move better *Jump further and get more explosive in directions you play sports. *Enhance movement quality, resilience and body control. *Challenge the body and mind. *Have fun!

*Do a pre and post test based on your goals. 10, 20, 40 yard dash? Whatever applies to your needs and broad jump. Try to have the same person timing and measuring both times. Feel free to time and measure broad jumps periodically during the program. You can even build it in the training. *Be honest with yourself! Don’t try to do movements you don’t have the ability to perform. The basic movements in the early phases will still get results. *Be consistent and diligent. *Train with a partner or coach. *Listen to your body! Don’t push through pain or discomfort. Take an extra day or two if necessary between phases. *More is not always better 💯

*Space to run *A resistance band for sprints preferably a thick medium/light band. *6 cones *Tennis ball *A light/medium weight dumbbell.

*Intermediate to advanced high school aged athletes and up.

Monday: Acceleration 1 Tuesday: Off Wednesday: Breakaway speed 1 Thursday: Movement quality 1 Friday: COD 1 Saturday: Off Sunday: Optional movement quality? *Repeat this schedule for 8 weeks through phase 1,2 and 3 of the program or follow a similar plan based on your schedule. The workouts are structured In the order we would like you to follow.