Speed & Agility Schedule

Phase 2 - Speed & Agility (4 weeks)
Weekly view. Built for acceleration, change in direction, clean cuts, and reactive speed.

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Week 1 - Baseline + Acceleration Mechanics Test week + mechanics foundation
TEST WEEK

Day 1 - 10m Sprint Baseline + Starts TEST

Focus

  • TEST: 10m sprint (best rep, full recovery)
  • Wall/fall starts + first 3-step execution
  • Short acceleration exposures (10-15m)

Coach Emphasis

  • Test fresh; one best rep
  • Posture + shin angle, push not reach

Day 2 - 20m Sprint Baseline + Build TEST

Focus

  • TEST: 20m sprint (best rep, full recovery)
  • Build mechanics (10-20m) with smooth acceleration
  • Arm drive timing + ankle stiffness

Coach Emphasis

  • Smooth build, no overstriding
  • Full rest between reps

Day 3 - 5-10-5 Baseline + Decel TEST

Focus

  • TEST: 5-10-5 (best rep, full recovery)
  • Deceleration positions + plant mechanics
  • Lateral shuffle to sprint transitions

Coach Emphasis

  • Brake before you cut
  • Quiet feet, clean stick lines

Day 4 - Strength Support + Mobility Strength

Focus

  • Lower-body strength support (split squat / hinge)
  • Trunk + hip stability
  • Mobility reset and recovery

Coach Emphasis

  • Quality reps, no grinders
  • Leave fresh after tests
Week 2 - Planned Agility + Technique Planned COD + cleaner cuts
Progression week

Day 1 - Acceleration Technique + Resisted Starts Speed

Focus

  • Resisted/band starts (short, clean reps)
  • Acceleration mechanics (10-20m)
  • Ankles + stiffness prep (low volume)

Coach Emphasis

  • Push angles first, speed second
  • Full rest, no rushing

Day 2 - Planned COD Patterns COD

Focus

  • 5-10-5 technique reps (sub-max)
  • T-drill / pro-shuttle patterns
  • Decel + re-accel footwork cues

Coach Emphasis

  • Decel before the turn
  • Eyes up, clean lines

Day 3 - Lateral Speed + Multi-Directional Multi

Focus

  • Lateral bounds into short accelerations
  • Shuffle -> crossover -> sprint progressions
  • Controlled agility patterns (low chaos)

Coach Emphasis

  • Control before speed
  • Clean cuts, quiet landings

Day 4 - Strength + Sprint Support Strength

Focus

  • Posterior chain + single-leg strength support
  • Upper-body + trunk stability
  • Low volume power support

Coach Emphasis

  • Quality over volume
  • No grinders, leave springy
Week 3 - Reactive Agility (Controlled Chaos) Reactive decisions + clean mechanics
Reactive week

Day 1 - Reactive Starts + Chase Speed

Focus

  • Visual/auditory reaction starts
  • Partner chase sprints (10-15m)
  • Short acceleration mechanics

Coach Emphasis

  • React, then execute cleanly
  • Stop if mechanics break

Day 2 - Reactive COD + Mirror Agility

Focus

  • Mirror drills + cue-based cuts
  • Decel -> re-accel transitions
  • Short reactive bouts (controlled)

Coach Emphasis

  • Control first, speed second
  • Clean plant positions

Day 3 - Sprint Rhythm + Wickets Speed

Focus

  • Stride rhythm (wickets or spacing cues)
  • Build-ups to sub-max speed
  • Light sprint support strength

Coach Emphasis

  • Rhythm over max speed
  • Full recovery between reps

Day 4 - Strength + Mobility Reset Strength

Focus

  • Strength maintenance (light)
  • Mobility + tissue quality
  • Breathing reset

Coach Emphasis

  • Leave sharp, not fatigued
  • Quality movement only
Week 4 - Final Tests + Unload Final test + unload feel
FINAL WEEK

Day 1 - 10m Sprint Final TEST

Focus

  • TEST: 10m sprint (best rep)
  • Short acceleration tune-ups
  • Mobility reset

Coach Emphasis

  • Test fresh, full recovery
  • Stop if posture breaks

Day 2 - 20m Sprint Final TEST

Focus

  • TEST: 20m sprint (best rep)
  • Build mechanics (10-20m)
  • Light speed exposure only

Coach Emphasis

  • Smooth build, no strain
  • Full rest between attempts

Day 3 - 5-10-5 Final TEST

Focus

  • TEST: 5-10-5 (best rep)
  • Decel tune-ups + clean cuts
  • Short lateral patterns (low volume)

Coach Emphasis

  • Clean plants, stick lines
  • Stop if cuts get sloppy

Day 4 - Deload + Recovery Unload

Focus

  • Mobility + easy tempo work
  • Light trunk/core circuit
  • Breathing and reset

Coach Emphasis

  • True unload, leave fresh
  • No fatigue chasing

Coach Notes

  • Quality > Quantity: full recovery between sprints and cuts.
  • Brake before you cut: clean decel beats fast feet.
  • Testing weeks: Day 1 = 10m, Day 2 = 20m, Day 3 = 5-10-5.
  • Intensity caps: 70-90% on technique weeks, 100% only on test reps.
  • Stop sets when posture or rhythm breaks.

Want the "whiteboard view" (one page per day)? I can format this as Day 1-4 posters.