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    SAP Phase 1 - Week 1

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    SamehAly
    This document provides an overview and schedule for a 4-day speed and agility training program. Each day includes warm-ups, drills, and exercises focused on different speed and agility skills. Day 1 focuses on change of direction mechanics, day 2 on linear speed development, day 3 again on change of direction, and day 4 on acceleration development. The workouts are designed to take 40-45 minutes and combine full-body movement patterns with upper or lower body strength training.

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    SAP Phase 1 - Week 1

    Uploaded by

    SamehAly
    631 views10 pages
    This document provides an overview and schedule for a 4-day speed and agility training program. Each day includes warm-ups, drills, and exercises focused on different speed and agility skills. Day 1 focuses on change of direction mechanics, day 2 on linear speed development, day 3 again on change of direction, and day 4 on acceleration development. The workouts are designed to take 40-45 minutes and combine full-body movement patterns with upper or lower body strength training.

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    SAP+Phase+1+-+Week+1

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    This document provides an overview and schedule for a 4-day speed and agility training program. Each day includes warm-ups, drills, and exercises focused on different speed and agility skills. Day 1 focuses on change of direction mechanics, day 2 on linear speed development, day 3 again on change of direction, and day 4 on acceleration development. The workouts are designed to take 40-45 minutes and combine full-body movement patterns with upper or lower body strength training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    631 views10 pages

    SAP Phase 1 - Week 1

    Uploaded by

    SamehAly
    This document provides an overview and schedule for a 4-day speed and agility training program. Each day includes warm-ups, drills, and exercises focused on different speed and agility skills. Day 1 focuses on change of direction mechanics, day 2 on linear speed development, day 3 again on change of direction, and day 4 on acceleration development. The workouts are designed to take 40-45 minutes and combine full-body movement patterns with upper or lower body strength training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10
    At a glance
    Powered by AI
    The 30-day program focuses on improving speed, change of direction, and acceleration through a combination of soft tissue work, mobility exercises, drills, and lifting. Each day targets a different component through various warm-ups and drills.

    The program consists of soft tissue work, breathing/core exercises, warm-ups, mobility work, glute preparation, and specific drills for the day's focus (e.g. change of direction, linear speed, acceleration). It is designed to take 40-45 minutes and can be combined with upper body lifting.

    Some of the warm-up exercises described include lateral push-steps, deceleration shuffles, backpedaling, and two-step shuffles. Mobility drills include lunges with spine mobility, quad stretches, and hamstring kicks.

    WEEK 1

    DAY 1 Change of Direction Mechanics


    Click for Full Video "Keys to Success" Full Week 1- Day 1 Video Breakdown & Overview

    Schedule & Overview (Estimated Total Training Time 40-45 Minutes)


    • Watch In Depth Tutorial Videos on (The Biomechanics and Technique to Change
    of Direction Training)
    • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
    • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
    • COD Warm-Up (15 Minutes)
    • Glute Preparation & Development (5 Minutes)
    • COD Drills (15 Minutes)
    • Designed to be combined with Upper Body Lift

    Soft Tissue Preparation Series (5 Minutes)


    • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings,
    Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
    • “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

    Diaphragmatic Breathing & Core Preparation (3-5 Minutes)


    • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side (Full Tutorial)

    COD Warm-Up Phase 1:Sports Specific Agility Prep (60-70% Exertion, Focus
    on Executing the Movement to Perfection) - 20 Yards Both Ways Per Movement

    Full Warm-Up (15 Minutes)


    1. Lateral Push-Step — 20 Yards (Right & Left Leg)
    2. Deceleration Shuffle — 20 Yards (Stopping every 5 yards)
    3. Deceleration Sprint — 20 Yards (Stopping every 5 yards)
    4. Stutter Step – Deceleration to Acceleration — 20 Yards (Every 5 Yards)
    5. Sprint-Shuffle-Sprint-Shuffle — 20 Yards (Transition every 5 Yards)
    6. Backpedal — 20 Yards
    7. Tempo Backpedal — 20 Yards (Changing Tempo every 5 Yards)
    8. Shuffle-Backpedal-Shuffle-Backpedal — 20 Yards (Transition every 5 Yards)
    9. Sprint- Backpedal- Sprint- Backpedal — 20 Yards (Transition every 5 Yards)
    10. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)

    30-DAY SPORTS PERFORMANCE SPEED PROGRAM


    COD Warm-Up Phase 2:
    Mobility Preparation (20 Yards Per Mobility Exercise)
    1. Lunge with T-Spine Mobility and Hamstring Kick — Combo
    2. Quadriceps Table Top Reach (Opposite Hand/Foot)
    3. Hip Pull + Side to Side Lunge + Hip Rotation
    4. Hip Hinge “3 Pumps”
    5. Hamstring Kick Series

    Glute Preparation & Development (5 Minutes)


    • Mini Band Clam Shells - 1 Set x 20 Per Side (Full Tutorial)
    • Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg

    (Tutorial Video) Learning the Mechanics to Change


    of Direction Training (15 Minutes)
    • Lateral Shuffle (Full Video Tutorial)
    à Deceleration “Pause”: 3 Sets x 3 Reps x 5 Yards
    • Crossover Sprint (Full Video Tutorial)
    à Deceleration “Pause”: 3 Sets x 3 Reps x 5 Yards
    • Sprint to Backpedal (Full Video Tutorial)
    à Deceleration “Pause”: 3 Sets x 3 Reps x 5 Yards

    30-DAY SPORTS PERFORMANCE SPEED PROGRAM


    DAY 2 Linear Speed Development
    Click for Full Video "Why Not You" Full Week 1- Day 2 Video Breakdown & Overview

    Schedule & Overview (Estimated Total Training Time 40-45 Minutes)


    • Watch In Depth Tutorial Video on PEP Form Running (The Biomechanics and Technique to
    Faster Sprinting)
    • Watch In Depth Tutorial Video on PEP Form Running (Proper Arm Mechanics)
    • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
    • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
    • Speed Training Linear Warm-Up (15 Minutes)
    • Glute/Hip Preparation & Development (3 Minutes)
    • Watch In Depth Tutorial Stick Speed Mechanics Drills (15 Minutes)
    • Designed to be combined with Lower Body Lift

    Soft Tissue Preparation Series (5 Minutes)


    • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings,
    Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
    • “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

    Diaphragmatic Breathing & Core Preparation (3-5 Minutes)


    • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

    Linear Warm-Up Phase 1:


    Focus on Executing each drill with properform and technique) 20 Yards Per Drill

    Full Warm-Up (15 Minutes)


    1. Skip-Forward Full Arm Swing
    2. Skip-Backwards Full Arm Swing
    3. Skip-Forward Full Single Arm Swing
    4. Skip-Backwards Full Single Arm Swing
    5. Skip-Forward Half Arm Swings
    6. Skip-Backwards Half Arm Swings
    7. Skip-Forward Open and Close Swings
    8. Skip-Forward Over and Back Swings
    9. Lateral Skip- Arm Swings
    10. Carioca (Hip Flips)
    11. Carioca (High Knee Drive)
    12. Backwards Run

    30-DAY SPORTS PERFORMANCE SPEED PROGRAM


    Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise)
    1. Worlds Greatest Stretch
    2. Quadriceps Table Top Reach (Opposite Hand/ Foot)
    3. Hip Pull + Side to Side Lunge + Hip Rotation
    4. Hip Hinge “ 3 Pumps”
    5. Hamstring Kick Series

    Glute/Hip Preparation & Development (3 Minutes)


    • Mini Band Single Leg Glute Bridge & Knee Drive

    Speed Mechanic Drills: (15 Minutes)


    1. Arm Mechanic Drill: Knelling Arm Swings -3 Sets x 20 Seconds

    2. Lower Body Mechanic Drills: (Full Video Overview)


    à Using Stick or Dowel Rod Overhead

    1. Stick Ankling
    à 2 Sets x 10-20 Yards
    2. Stick-Walking A’s
    à 2 Sets x 20 Yards
    3. Stick-Thigh Switch (Stick Each Landing)
    à 2 Sets x 10 Yards
    4. Stick-Thigh Switch 1-2-3
    à 2 Sets x 10 Yards
    5. Stick-A Skip
    à 2 Sets x 10 Yards
    6. Stick-B Skip
    à 2 Sets x 10 Yards
    7. Stick-High Knee Run
    à 2 Sets x 10 Yards
    8. Stick-High Knee Butt Kicks
    à 2 Sets x 10 Yards

    30-DAY SPORTS PERFORMANCE SPEED PROGRAM


    DAY 3 Change of Direction Mechanics
    Click for Full Video "Training Champs" Full Week 1- Day 3 Video Breakdown & Overview

    Schedule & Overview (EstimatedTotal Training Time 40-45 Minutes)


    • Review In Depth Tutorial Videos on (The Biomechanics and Technique to Change
    of Direction Training)
    • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
    • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
    • COD Warm-Up (15 Minutes)
    • Glute Preparation & Development (5 Minutes)
    • COD Drills (15 Minutes)
    • Designed to be combined with Upper Body Lift

    Soft Tissue Preparation Series (5 Minutes)


    • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings,
    Glutes, TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
    • “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

    Diaphragmatic Breathing & Core Preparation (3-5 Minutes)


    • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

    COD Warm-Up Phase 1: Sports Specific Agility Prep (60-70% Exertion, Focuson Executing
    the Movement to Perfection) -20 Yards Both Ways per Movement

    Full Warm-Up (15 Minutes)


    1. Lateral Push-Step — 20 Yards (Right & Left Leg)
    2. Deceleration Shuffle — 20 Yards (Stopping every 5 yards)
    3. Deceleration Sprint — 20 Yards (Stopping every 5 yards)
    4. Stutter Step – Deceleration to Acceleration — 20 Yards (Every 5 Yards)
    5. Sprint-Shuffle-Sprint – Shuffle 20 Yards (Transition every5 Yards)
    6. Backpedal — 20 Yards
    7. Tempo Backpedal — 20 Yards (Changing Tempo every5 Yards)
    8. Shuffle-Backpedal-Shuffle-Backpedal — 20 Yards (Transition every 5 Yards)
    9. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards)
    10. Two Step Rhythmic Shuffle — 20 yards (Flipping Hips every two shuffles)

    30-DAY SPORTS PERFORMANCE SPEED PROGRAM


    COD Warm-Up Phase 2:
    Mobility Preparation (20 Yards Per Mobility Exercise)
    1. Lunge with T-Spine Mobility and Hamstring Kick — Combo
    2. Quadriceps Table Top Reach (Opposite Hand/Foot)
    3. Fencer Stretch
    4. Hip Hinge “3 Pumps”
    5. Hamstring Kick Series

    Glute Preparation & Development (5 Minutes)


    • Mini Band Clam Shells - 1 Set x 20 reps Per Side
    • Alphabet Single Leg Balance - 1 Set x Full Alphabet Per Leg

    (Tutorial Video) Learning the Mechanics to Change


    of Direction Training (20 Minutes)
    • Lateral Shuffle
    à Deceleration “Pause”: 1 Set x 3 Reps x 5 Yards
    à (30-60-90%): 2 Sets x 3 Reps x 5 Yards
    • Crossover Sprint
    à Deceleration “Pause”: 1 Set x 3 Reps x 5 Yards
    à (30-60-90%): 2 Sets x 3 Reps x 5 Yards
    • Sprint to Backpedal
    à Deceleration “Pause”: 1 Set x 3 Reps x 5 Yards
    à (30-60-90%): 2 Sets x 3 Reps x 5 Yards
    • 2 Cone Figure 8
    à (100% Effort) 2 Sets x 3 Reps x 5 Yards

    30-DAY SPORTS PERFORMANCE SPEED PROGRAM


    DAY 4 Acceleration Speed Develpment
    Click Full Video "Comfortable Being Uncomfortable" Full Week 1- Day 4 Video Breakdown & Overview

    Schedule & Overview (Estimated TotalTraining Time 40-45 Minutes)


    • Watch Full Video on Acceleration Wall Mechanic Drills Set Up
    • Review In Depth Tutorial Videos on PEP Form Running (The Biomechanics and Technique
    to Faster Sprinting & Proper Arm Mechanics)
    • Soft Tissue Preparation Series (Foam Rolling or Barbell Smash) 5 Minutes
    • Diaphragmatic Breathing “Wall Dead-Bug” 3-5 Minutes
    • Speed Training Linear Warm-Up (12 Minutes)
    • Glute/Hip Preparation & Development (2 Minutes)
    • Speed Mechanics Drills (15 Minutes)
    • Designed to be combined with Lower Body Lift

    Soft Tissue Preparation Series (5 Minutes)


    • “Foam Rolling” (Both Young & Older Athletes) Feet, Calf & Achilles, Shins, Hamstrings, Glutes,
    TFL & IT Band, Psoas/Hip Flexor/Back, Quadriceps & Adductors (Groin),
    • “Barbell Smash” Upper Body Med Ball Smash (Older Athletes)

    Diaphragmatic Breathing & Core Preparation (3-5 Minutes)


    • Wall Push Dead Bug —1 Set x 3-5 Reps Per Side

    Linear Warm-Up Phase 1: Focus on executing each drill with properform and technique) 20
    Yards Per Drill
    Full Warm-Up (15 Minutes)
    1. Skip-Forward Full Arm Swing
    2. Skip-Backwards Full Arm Swing
    3. Skip-Forward Full Single Arm Swing
    4. Skip-Backwards Full Single Arm Swing
    5. Skip-Forward Half Arm Swings
    6. Skip-Backwards Half Arm Swings
    7. Skip-Forward Open and Close Swings
    8. Skip-Forward Over and Back Swings
    9. Lateral Skip- Arm Swings
    10. Carioca (Hip Flips)
    11. Carioca (High Knee Drive)
    12. Backwards Run

    30-DAY SPORTS PERFORMANCE SPEED PROGRAM


    Linear Warm-Up Phase 2: Mobility Preparation (20 Yards Per Mobility Exercise)
    1. Worlds Greatest Stretch
    2. Quadriceps Table Reach (Opposite Hand/Foot)
    3. Fencer Stretch
    4. Hip Hinge “3 Pumps”
    5. Hamstring Kick Series

    Glute/Hip Preparation & Development (2 Minutes)


    • Mini Band Single Leg Glute Bridge & Knee Drive

    Speed Mechanic Drills: (15 Minutes)


    1. Arm Mechanic Drill: 2 Point Knelling Arm Rips -3 Sets x 5 Rips
    • Super Set with- Stick Ankling 2 Sets x 10-20 Yards
    2. Acceleration Wall Mechanic Drills:
    1. Wall Pistons
    à 2-3 Sets x 10 Reps Per Leg
    2. Wall Alternating Quick Switch
    à 2 Sets x 5 Reps Per Leg
    3. Wall Switch 1-2
    à 2 Sets x 5 Reps Per Leg
    4. Wall Switch 1-2-3
    à 2 Sets x 5 Reps Per Leg
    5. Wall Run
    à 2 Sets x 10 Seconds

    30-DAY SPORTS PERFORMANCE SPEED PROGRAM

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