2-Week Speed & Agility Accelerator Program: Week 1

2-Week Speed & Agility Accelerator Program: Week 1

Monday: Speed Training

  1. Warm-Up (10 minutes)

  2. Dynamic stretching: High knees, butt kicks, leg swings, arm circles

  3. Light jogging

  4. Speed Drills (30 minutes)

  5. Sprints:

  6. 5 x 50 meters at 90% effort (rest 2 minutes between each sprint)

  7. 5 x 100 meters at 80% effort (rest 3 minutes between each sprint)

  8. Hill Sprints:

  9. 6 x 30 meters up a hill at maximum effort (walk back down for recovery)

  10. Cooldown (10 minutes)

  11. Static stretching focusing on legs and hips: Hamstrings, quads, calves, and hip flexors

Tuesday: Agility Training

  1. Warm-Up (10 minutes)

  2. Dynamic stretching: Arm circles, leg swings, torso twists

  3. Agility ladder drills (2 sets): Single-leg hops, lateral shuffles, in-and-out foot taps

  4. Agility Drills (30 minutes)

  5. Cone Drills:

  6. T-Drill: 4 sets (focus on quick changes in direction)

  7. L-Drill: 4 sets (emphasize tight turns and acceleration)

  8. Shuttle Runs:

  9. 5 x 10 meters (rest 30 seconds between each)

  10. 5 x 20 meters (rest 1 minute between each)

  11. Plyometric Exercises (15 minutes)

  12. Box jumps (3 sets of 10): Focus on explosive power

  13. Lateral jumps (3 sets of 15): Emphasize quick lateral movement

  14. Cooldown (10 minutes)

  15. Static stretching with focus on calves and hamstrings: Calf stretches, seated hamstring stretch, butterfly stretch

Wednesday: Active Recovery

  1. Light Cardio (30 minutes)

  2. Options: Swimming, cycling, or brisk walking to promote blood flow and recovery

  3. Flexibility (20 minutes)

  4. Yoga or deep stretching routine: Focus on full-body flexibility, particularly the hips, lower back, and legs

Thursday: Speed Training

  1. Warm-Up (10 minutes)

  2. Dynamic stretching: Arm circles, high knees, leg swings

  3. Strides (5 x 20 meters at 50% effort): Gradually increase speed to warm up muscles

  4. Speed Endurance (30 minutes)

  5. Interval Runs:

  6. 6 x 200 meters at 80% effort (rest 2 minutes between each)

  7. Fartlek Training:

  8. 20 minutes of alternating 1 minute fast running with 2 minutes of jogging

  9. Cooldown (10 minutes)

  10. Static stretching focusing on quadriceps and glutes: Quad stretches, pigeon pose, figure four stretch

Friday: Agility Training

  1. Warm-Up (10 minutes)

  2. Dynamic stretching: Leg swings, torso twists, arm circles

  3. Quick feet drills (2 sets): High knees, lateral shuffles

  4. Advanced Agility Drills (30 minutes)

  5. Figure 8 Drill:

  6. 4 sets around 2 cones placed 10 meters apart (focus on tight turns and maintaining speed)

  7. Zigzag Drills:

  8. 5 sets around cones placed 5 meters apart (emphasize quick, sharp direction changes)

  9. Plyometric Exercises (15 minutes)

  10. Depth jumps (3 sets of 8): Jump off a box and immediately jump again upon landing

  11. Broad jumps (3 sets of 10): Focus on maximum horizontal distance

  12. Cooldown (10 minutes)

  13. Static stretching focusing on hips and lower back: Hip flexor stretch, seated spinal twist, cat-cow stretch

Saturday: Combination Training

  1. Warm-Up (10 minutes)

  2. Dynamic stretching: High knees, butt kicks, leg swings

  3. Light jogging

  4. Combined Drills (40 minutes)

  5. Sprint to Agility:

  6. Sprint 30 meters, then immediately perform an agility drill (T-Drill or L-Drill)

  7. Circuit:

  8. 4 sets of the following:

  9. 10 meters sprint, 10 meters backpedal

  10. Lateral shuffle for 20 meters

  11. 5 box jumps

  12. Rest for 2 minutes

  13. Cooldown (10 minutes)

  14. Static stretching with a focus on total body: Full-body stretch routine, including all major muscle groups

Sunday: Rest or Light Activity

  1. Active Rest

  2. Light activities like walking, easy cycling, or yoga: Focus on gentle movement to promote

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