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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)
1. Lateral Push-Step — 20 Yards (Right & Left Leg)

2.
3. Deceleration Sprint — 20 Yards (Stopping every 5 yards)
4. Stutter Step – Deceleration to Acceleration — 20 Yards (Every 5 Yards)
5.
6. Backpedal — 20 Yards
7. Tempo Backpedal — 20 Yards (Changing Tempo every 5 Yards)
8.
9. Sprint- Backpedal- Sprint- Backpedal — 20 Yards (Transition every 5 Yards)
10.
30-DAY SPORTS PERFORMANCE SPEED PROGRAM

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)
•
Deceleration “Pause”: 3 Sets x 3 Reps x 5 Yards
• Crossover Sprint (Full Video Tutorial)
• Sprint to Backpedal (Full Video Tutorial)

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

• 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)
• 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


• Wall Push Dead Bug —1 Set x 3-5 Reps Per Side
Linear Warm-Up Phase 1:
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

1. Worlds Greatest Stretch
2. Quadriceps Table Top Reach (Opposite Hand/ Foot)
4. Hip Hinge “ 3 Pumps”
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)

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

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)



2.
5.
7. Tempo Backpedal — 20 Yards (Changing Tempo every5 Yards)
8.
9. Sprint-Backpedal-Sprint-Backpedal — 20 Yards (Transition every 5 Yards)
10.

1. Lunge with T-Spine Mobility and Hamstring Kick — Combo
2. Quadriceps Table Top Reach (Opposite Hand/Foot)
3. Fencer Stretch

• Mini Band Clam Shells - 1 Set x 20 reps Per Side
(Tutorial Video) Learning the Mechanics to Change
•
Deceleration “Pause”: 1 Set x 3 Reps x 5 Yards
(30-60-90%): 2 Sets x 3 Reps x 5 Yards
• Crossover Sprint
• Sprint to Backpedal
• 2 Cone Figure 8
(100% Effort) 2 Sets x 3 Reps x 5 Yards

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)
• Speed Mechanics Drills (15 Minutes)

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


12. Backwards Run

2. Quadriceps Table Reach (Opposite Hand/Foot)
3. Fencer Stretch

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
2-3 Sets x 10 Reps Per Leg
2. Wall Alternating Quick Switch
2 Sets x 5 Reps Per Leg
3. Wall Switch 1-2
4. Wall Switch 1-2-3
5. Wall Run
2 Sets x 10 Seconds

WEEK 2



2.
3.
6.
9.
11.

1. Lunge with T-Spine Mobility and Hamstring Kick - Combo
2. Quadriceps Table Top Reach + Superman Reach

• Mini Band Clam Shells- 1 Set x 20 Reps + 10 Second Isometric Hold Per Side
Learning the Mechanics to Change of Direction Training (15 Minutes)

•
30-60-90%: 1 Set x 3 Reps x 5 Yards
100% Effort: 2 Set x 3 Reps x 5 Yards
• Crossover Sprint
100% Effort: 2 Sets x 3 Reps 5 Yards
• Sprint to Backpedal
100% Effort: 2 Set x 3 Sets x 5 Yards
• 2 Cone Figure 8
100% Effort: 2 Sets x 3 Reps x 5 Yards

DAY 2 Linear Speed Mechanics
• Review In Depth Tutorial Videos on PEP Form Running(The Biomechanics and Technique
to Faster Sprinting& Proper Arm Mechanics)
• Speed Mechanics Drills (10-12 Minutes)



12. Backwards Run

2. Quadriceps Table Top Reach + Superman Reach
1. Arm Mechanic Drill: Standing Arm Swings -3 Sets x 20 Seconds
2. Lower Body Mechanic Drills:

With and Without Stick/Dowel Rod
1. Ankling
With Stick 1 Set x 10-20 Yards
Without Stick 1 Set x 10-20 Yards
2. Walking A’s
Stick 1 Set x 20 Yards
Without Stick 1 Set x 20 Yards
3. Thigh Switch (Stick Each Landing)
Stick 2 Sets x 10 Yards
4. Thigh Switch 1-2-3
5. A Skip
6. B Skip
7. High Knee Run
8. High Knee Butt Kicks

DAY 3 Rapid Response Drills &
Change of Direction Mechanics
• Watch In Depth Tutorial Video on Rapid Response Training
• Rapid Response Drill- Phase 1: Stationary (10 Minutes)


COD Warm-Up Phase 1:

2.
3.
4. Stutter Step-Deceleration to Acceleration Sprint —20 Yards (Every 5 yards)
5. Sprint to Deceleration-Backpedal to Acceleration —20 Yards (Every 5 Yards)
6.
9.
10. Sprint-Backpedal-Sprint-Backpedal — 20 Yards(Transition every 5 Yards)
11.

1. Quadriceps Table Reach + Superman
2. Sumo Squat to Fencer Stretch

• Mini Band Clam Shells - 1 Set x 20 Reps + 20 Second Isometric Hold Per Side
• Sprinter Knee Drive Hip Hinge 1-2 Sets x 10 Reps Each Leg
• 30/60/90% (10 Seconds) x 2 Sets & 20-30 Seconds Rest
1. Forward, Forward, Back, Back

2. Quick Switch “Scissors”
3. Two Feet Forward and Back
4. In and Out
5. Single Leg Forward and Back
6. Single Leg Side to Side
• Click Here for Full 2 Cone COD Sheet

DAY 4 Acceleration
Speed Development
Click for Full Video
Schedule & Overview (Estimated Total TrainingTime 40-45 Minutes)




9. Lateral Skip-Arm Swings
12. Backwards Run

1. Lunge with T-Spine Mobility and Hamstring Kick- Combo
2. Quadriceps Table Reach + Superman

• Mini Band Single Leg Glute Bridge with Abduction (Full Tutorial)

1. Arm Mechanic Drill: 2 Point Kneeling Arm Rips -3 Sets x 5 Rips
Super-Set with – Ankling 3 Sets x 15-20 Yards

1. Wall Pistons
2-3 Sets x 10 Per Leg
2. Explosive Hip Hinge Knee Drive
3. Wall Alternating Quick Switch
4. Wall Switch 1-2
5. Wall Switch 1-2-3
6. Wall Run
2 Sets x 10 Seconds

WEEK 3
DAY 1 Rapid Response Drills &
Change of Direction Mechanics
Schedule & Overview

• Rapid Response Drill- Phase 2: Lateral (10 Minutes)
• 3 Cone COD Drills (15 Minutes)


1. Dynamic Bounce to Lateral Push-Step — 20 Yards(Right & Left Leg)

2. 45 Degree Lateral Forward Push-Step — 20 Yards
3. Lateral Slalom Agility Sprint (Aggressive Outside FootPlant) — 20 Yards
4.
5.
7. Sprint to Jump — 20 Yards (Every 5 Yards)
8. Backpedal Weave — 20 Yards (Changing Tempoevery 5 Yards)
10.
11. Quick Hip Flips (Flipping Hips every 5 Yards)

2. Quadriceps Table Top Reach + Superman Reach + Airplane

• Mini Band Glute Internal & External Rotation 1 Set x 10 Reps Per Leg
• Sprinter Knee Drive Hip Hinge 1 Set x 10 Reps Each Leg
• Sprinter Deceleration Snap Down 1 Set x 10 Reps Each Leg
Lateral/Forward and Back: Right & Left Side (5 Yards)

• 1 Set x 30 Seconds Rest Per Movement
4. In and Out
3 Cone Change of Direction Training (15 Minutes)

• Click Here for Full 3 Cone COD Sheets

DAY 2 Linear
Speed Mechanics




12. Backwards Run

• Mini Band Single Leg Glute Bridge with Abduction

All Without Stick or Dowel Rod Overhead
1. Ankling
2 Sets x 20 Yards
2. Walking A’s
2 Sets x 20 Yards
3. Thigh Switch
5. A-Skip
6. B-Skip
7. High Knee Run
9. Power Skips
2 Sets x 10 Yards
2. Speed Training:
10 Yard Flying Sprints of 2-3 Sets x 3 Reps
(70-85% Effort) Focus on Form and Technique
1.5-3 Minutes Rest Between Reps

DAY 3 Rapid Response Drills
& Change of Direction Mechanics
Schedule & Overview

• Rapid Response Drill: Phase 2 Verbal Cue “Switch”(10 Minutes)
• 4 COD Drills (15 Minutes)



2. 45 Degree Lateral Forward Push-Step — 20 Yards
3. Lateral Slalom Agility Sprint (Aggressive Outside Foot Plant) — 20 Yards
4.
5. )
8. Backpedal Weave — 20 Yards (Changing Tempoevery 5 Yards)
10.

2. Single Leg Squat + Quadriceps Table Top Reach + Superman Reach + Airplane
3. Sumo Squat to Fencer Stretch + Hip Rotation
4. Hip Hinge “3 Pumps” + Inchworms

Lateral: Verbal Cue “Switch” (5 Yards)

• 1 Set x 30-45 Seconds Rest Per Movement
4. In and Out


DAY 4 Acceleration
Speed Development



Linear Warm-Up Phase 1

9. Lateral Skip - Arm Swings
12. Backwards Run



1. Arm Mechanic Drill: 2 Point Kneeling Arm Rips -3 Sets x 5 Rips
• Super-Set with – Ankling 3 Sets x 15-20 Yards

1. Wall Pistons
2. Explosive Hip Hinge Knee Drive to Switch 1-2-3
3. Wall Run
2 Sets x 10 Seconds
3. Kneeling 2 Point Stance Explosive Hip Drive

• 2-3 Sets x 3 Reps of 5 Yard Bursts (100% Effort)Focus on Form and Technique
• 1.5-2 Minutes Rest Between Reps

WEEK 4
Schedule & Overview

• Rapid Response Drill- Phase 2: Auditory Cue (10 Minutes)



2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards
4.
5.
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7.
9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards)
11.

• Sprinter Power Jumps x 1 Set x 10 Reps Each Leg
Phase 3
Lateral: Auditory Cue “Clap” (5 Yards)
4. In and Out


DAY 2 Linear
Speed Mechanics
Click Here for Full Video




12. Backwards Run


All Without Stick or Dowel Rod Overhead
1. Ankling
2 Sets x 20 Yards
2. Walking A’s
2 Sets x 20 Yards
3. Thigh Switch
5. A-Skip
6. B-Skip
7. High Knee Run
9. Power Skips
2 Sets x 10 Yards
2. Speed Training:
10 Yard Flying Sprints- 3 Sets x 3 Reps
(80-90% Effort) Focus on Form and Technique
1.5 -3 Minutes Rest Between Reps

Click Here for Full Video
Schedule & Overview

• Rapid Response Drill- Phase 2: Visual Cue (10 Minutes)



2. Dynamic Bounce 45 Degree Lateral Forward Push-Step — 20 Yards
4.
5.
6. Sprint to Deceleration- Backpedal to Acceleration —20 Yards (Every 5 Yards)
7.
9. Weave Backpedal — 20 Yards (Changing Tempo every5 Yards)
11.

3. Sumo Squat to Fencer Stretch + Hip Rotation
• Sprinter Power Jumps x 1 Set x 10 Reps Each Leg
Visual Cue - Figure Pointing (5 Yards)

3. Two Feet Over and Back
4. Single Leg In and Out


DAY 4 Acceleration
Speed Development




12. Backwards Run


1. Arm Mechanic Drill: 2 Point Kneeling Arm Rips - 3 Sets x 5 Rips

• Super-Set with – Ankling 3 Sets x 15-20 Yards

1. Wall Pistons
2. Explosive Hip Hinge Knee Drive to Switch 1-2-3
3. Wall Run & Rise
2 Sets x 10-20 Seconds
3. 3 Point Stance Sprints:

• 2-3 Sets x 3 Reps of 10 Yard Acceleration Sprints(100% Effort)
Focus on Form and Technique
• 1.5-3 Minutes Rest Between Reps

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WEEK 1

DAY 1 Change of Direction Mechanics

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

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Lateral Push-Step — 20 Yards (Right & Left Leg)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute Preparation & Development (5 Minutes)

(Tutorial Video) Learning the Mechanics to Change

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

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

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

Linear Warm-Up Phase 1:

1. Skip-Forward Full Arm Swing

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute/Hip Preparation & Development (3 Minutes)

Speed Mechanic Drills: (15 Minutes)

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

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

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

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Lateral Push-Step — 20 Yards (Right & Left Leg)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute Preparation & Development (5 Minutes)

(Tutorial Video) Learning the Mechanics to Change

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

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

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Skip-Forward Full Arm Swing

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

• Mini Band Single Leg Glute Bridge & Knee Drive

Speed Mechanic Drills: (15 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Lateral Push-Step — 20 Yards (Right & Left Leg)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute Preparation & Development (5 Minutes)

Learning the Mechanics to Change of Direction Training (15 Minutes)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

1. Skip-Forward Full Arm Swing

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

• Mini Band Single Leg Glute Bridge & Knee Drive

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

2. Lower Body Mechanic Drills:

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Soft Tissue Preparation Series (5 Minutes)

Diaphragmatic Breathing & Core Preparation (3-5 Minutes)

COD Warm-Up Phase 1:

1. Lateral Push-Step — 20 Yards (Right & Left Leg)

30-DAY SPORTS PERFORMANCE SPEED PROGRAM

Glute Preparation & Development (5 Minutes)

• 30/60/90% (10 Seconds) x 2 Sets & 20-30 Seconds Rest

1. Forward, Forward, Back, Back