ABSOLUTE SPEED PROGRESSION 1 2 3 4

Foam roll - mid back, quadriceps, hamstrings, calves (8min) Foam roll - mid back, quadriceps, hamstrings, calves (8min) Foam roll - mid back, quadriceps, hamstrings, calves (8min) Foam roll - mid back, quadriceps, hamstrings, calves (8min)
PILLAR
PREP
Quadruped rocking - heel sit with lat stretch (x6ea) Quadruped rocking - heel sit with lat stretch (x6ea) Quadruped rocking - heel sit with lat stretch (x6ea) Quadruped rocking - heel sit with lat stretch (x6ea)
Single-leg glute bridge with leg lock (x6ea) Single-leg glute bridge with leg lock (x6ea) Single-leg glute bridge with leg lock (x6ea) Single-leg glute bridge with leg lock (x6ea)
Straight leg lower - supine alternating (x6ea) Straight leg lower - supine alternating (x6ea) Straight leg lower - supine alternating (x6ea) Straight leg lower - supine alternating (x6ea)
Half kneel to low split - bottoms up rack hold with kettlebell (x6ea) Half kneel to low split - bottoms up rack hold with kettlebell (x6ea) Half kneel to low split - bottoms up rack hold with kettlebell (x6ea) Half kneel to low split - bottoms up rack hold with kettlebell (x6ea)
Hip hinge with leg slide (x6ea) Hip hinge with leg slide (x6ea) Hip hinge with leg slide (x6ea) Hip hinge with leg slide (x6ea)
Single-leg balance - triple flexion isometric hold with kettlebell Single-leg balance - triple flexion isometric hold with kettlebell Single-leg balance - triple flexion isometric hold with kettlebell Single-leg balance - triple flexion isometric hold with kettlebell
(contra) (x6ea) (contra) (x6ea) (contra) (x6ea) (contra) (x6ea)

Mini band - external rotation (knees) (x10ea) Mini band - external rotation (knees) (x10ea) Mini band - external rotation (knees) (x10ea) Mini band - external rotation (knees) (x10ea)
GLUTE
ACTIVATION

Mini band - single-leg 45-degree hip extension (knees) (x10ea) Mini band - single-leg 45-degree hip extension (knees) (x10ea) Mini band - single-leg 45-degree hip extension (knees) (x10ea) Mini band - single-leg 45-degree hip extension (knees) (x10ea)
Mini band - forward and backward straight leg walk (knees and Mini band - forward and backward straight leg walk (knees and Mini band - forward and backward straight leg walk (knees and Mini band - forward and backward straight leg walk (knees and
ankles) (x10yds ea) ankles) (x10yds ea) ankles) (x10yds ea) ankles) (x10yds ea)
Mini band - forward and backward bent leg walk (knees and Mini band - forward and backward bent leg walk (knees and Mini band - forward and backward bent leg walk (knees and Mini band - forward and backward bent leg walk (knees and
ankles) (x10yds ea) ankles) (x10yds ea) ankles) (x10yds ea) ankles) (x10yds ea)

Knee hug (x10yds) Knee hug (x10yds) Knee hug (x10yds) Knee hug (x10yds)
DYNAMIC
FLEXIBILITY

Handwalk (x10yds) Handwalk (x10yds) Handwalk (x10yds) Handwalk (x10yds)

Leg cradle (x10yds) Leg cradle (x10yds) Leg cradle (x10yds) Leg cradle (x10yds)
Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds)
Inverted hamstring (x5ea) Inverted hamstring (x5ea) Inverted hamstring (x5ea) Inverted hamstring (x5ea)
Heel to butt (x10yds) Heel to butt (x10yds) Heel to butt (x10yds) Heel to butt (x10yds)
Elbow to instep (x10ea) Elbow to instep (x10ea) Elbow to instep (x10ea) Elbow to instep (x10ea)

Straight leg march (2x10yds) Straight leg march (2x10yds) Straight leg march (2x10yds)
MOVEMENT
SKILLS

Straight leg skip (2x10yds) Straight leg skip (2x10yds) Straight leg skip (2x10yds)
Straight leg shuffles (2x10yds) Straight leg shuffles (2x10yds) Straight leg shuffles (2x10yds)
Jogging high knees (2x10yds) Jogging high knees (2x10yds) Jogging high knees (2x10yds)

RAPID RESPONSE: RAPID RESPONSE: RAPID RESPONSE:

NEURAL
ACTIVATION

Base pogos (2x6sec) Base pogos (2x6sec) Base pogos (2x6sec)

2-inch runs (2x6sec) 2-inch runs (2x6sec) 2-inch runs (2x6sec)
2-inch runs to acceleration (1x10yds) 2-inch runs to acceleration (1x10yds) 2-inch runs to acceleration (1x10yds)

WALL DRILLS: WALL DRILLS: WALL DRILLS:

APP/ DEVELOPMENT/TECH

Posture hold (x15sec) Posture hold (x15sec) Posture hold (x15sec)

Heel recovery (x6ea) Heel recovery (x6ea) Heel recovery (x6ea)
Cycle - singles slow (x6-8ea) Cycle - singles slow (x6-8ea) Cycle - singles slow (x6-8ea)
Cycle - singles fast (x6-8ea) Cycle - singles fast (x6-8ea) Cycle - singles fast (x6-8ea)
Cycle - doubles (x6-8ea) Cycle - doubles (x6-8ea) Cycle - doubles (x6-8ea)

STEP-OVER DRILLS: STEP-OVER DRILLS: STEP-OVER DRILLS:

PREPROGRAMMED

Step over march and run - ankle (2x10yds) Step over march and run - ankle (2x10yds) Step over march and run - ankle (2x10yds)
Step over march and run - shin (2x10yds) Step over march and run - shin (2x10yds) Step over march and run (knee) (2x10yds)
Transition 3x5yd zones (ankle and shin) (2x15yds) Transition 3x5yd zones (ankle and shin) (2x15yds) Transition 3x5yd zones (ankle and shin) (2x15yds)
Buildup - jog (2x15yds) Buildup - jog (2x15yds) Buildup - jog (2x15yds)
CAPACITY

SPEED SAC RESISTED: SPEED SAC RESISTED:

Cycle buildups - 50% to 75% (2x30yds) Cycle buildups - 50% to 75% (2x30yds)
Free cycle buildups - 50% to 75% (2x30yds) Free cycle buildups - 50% to 75% (2x30yds)
Free cycle buildups - 50-75% (2x30yds) Free cycle buildups - 50-75% (2x30yds)

Curve buildups (x15sec) Curve buildups (x15sec)

Step over jog (x15sec) Step over jog (x15sec)

Curve buildups (1-2x)

MPH = 7, 8, 9, 10 at 30 seconds each stage
ACCELERATION PROGRESSION 1 2 3 4

Foam roll - lats, gluteus medius, adductor (10min) Foam roll - lats, gluteus medius, adductor (10min) Foam roll - lats, gluteus medius, adductor (10min) Foam roll - lats, gluteus medius, adductor (10min)
PILLAR
PREP
Shin box with thoracic rotation (x6ea) Shin box with thoracic rotation (x6ea) Shin box with thoracic rotation (x6ea) Shin box with thoracic rotation (x6ea)
Wide base half-kneeling weight shift with kettlebell (x6ea) Wide base half-kneeling weight shift with kettlebell (x6ea) Wide base half-kneeling weight shift with kettlebell (x6ea) Wide base half-kneeling weight shift with kettlebell (x6ea)
DNS star pattern (x6ea) DNS star pattern (x6ea) DNS star pattern (x6ea) DNS star pattern (x6ea)
90/90 rotation and press with kettlebell (x6ea) 90/90 rotation and press with kettlebell (x6ea) 90/90 rotation and press with kettlebell (x6ea) 90/90 rotation and press with kettlebell (x6ea)
T-hip mobility - high split with tubing (x6ea) T-hip mobility - high split with tubing (x6ea) T-hip mobility - high split with tubing (x6ea) T-hip mobility - high split with tubing (x6ea)

Mini band - squat to base (knees and ankles) (x10) Mini band - squat to base (knees and ankles) (x10) Mini band - squat to base (knees and ankles) (x10) Mini band - squat to base (knees and ankles) (x10)
Mini band - base weight shift to single-leg stance (knees Mini band - base weight shift to single-leg stance (knees Mini band - base weight shift to single-leg stance (knees Mini band - base weight shift to single-leg stance (knees
GLUTE
ACTIVATION

and ankles) (x10ea) and ankles) (x10ea) and ankles) (x10ea) and ankles) (x10ea)
Mini band - single-leg 45-degree hip extension (knees and Mini band - single-leg 45-degree hip extension (knees and Mini band - single-leg 45-degree hip extension (knees and Mini band - single-leg 45-degree hip extension (knees and
ankles) (x10ea) ankles) (x10ea) ankles) (x10ea) ankles) (x10ea)
Mini band - lateral bent leg walk (knees and ankles) (x10yds to Mini band - lateral bent leg walk (knees and ankles) (x10yds to Mini band - lateral bent leg walk (knees and ankles) (x10yds to Mini band - lateral bent leg walk (knees and ankles) (x10yds to
left and right) left and right) left and right) left and right)
Mini band - lateral straight leg walk (knees and ankles) Mini band - lateral straight leg walk (knees and ankles) Mini band - lateral straight leg walk (knees and ankles) Mini band - lateral straight leg walk (knees and ankles)
(x10yds to left and right) (x10yds to left and right) (x10yds to left and right) (x10yds to left and right)

Knee hug (x10yds) Knee hug (x10yds) Knee hug (x10yds) Knee hug (x10yds)
DYNAMIC
FLEXIBILITY

Handwalk (x10yds) Handwalk (x10yds) Handwalk (x10yds) Handwalk (x10yds)

Leg cradle (x10yds) Leg cradle (x10yds) Leg cradle (x10yds) Leg cradle (x10yds)
Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds)
Inverted hamstring (x5ea) Inverted hamstring (x5ea) Inverted hamstring (x5ea) Inverted hamstring (x5ea)
Heel to butt (x10yds) Heel to butt (x10yds) Heel to butt (x10yds) Heel to butt (x10yds)
Elbow to instep (x10ea) Elbow to instep (x10ea) Elbow to instep (x10ea) Elbow to instep (x10ea)

Linear march (2x10yds) Linear march (2x10yds) Linear march (2x10yds)

MOVEMENT
SKILLS

Linear skip (2x10yds) Linear skip (2x10yds)

RAPID RESPONSE: RAPID RESPONSE: RAPID RESPONSE:

NEURAL
ACTIVATION

Base pogos (2x6sec) Base pogos (2x6sec) Base pogos (2x6sec)

2-inch runs (2x6sec) 2-inch runs (2x6sec) 2-inch runs (2x6sec)
2-inch runs to acceleration (1x10yds) 2-inch runs to acceleration (1x10yds) 2-inch runs to acceleration (1x10yds)
APP/ DEVELOPMENT/TECH

WALL DRILLS: WALL DRILLS: WALL DRILLS:

Posture hold (x30sec) Posture hold (x30sec) Posture hold (x30sec)
Load and lift (x6ea) Load and lift (x6ea) Load and lift (x6ea)
Slow singles - 2 feet on ground at transition (x6ea) Slow singles - 2 feet on ground at transition (x6ea) Slow singles - 2 feet on ground at transition (x6ea)
Single exchange (x6ea) Single exchange (x6ea) Single exchange (x6ea)
Double exchange (x6ea) Double exchange (x6ea) Double exchange (x6ea)
Triple exchange (x6ea) Triple exchange (x6ea) Triple exchange (x6ea)

BUNGEE RESISTED: KEISER RUNNER: KEISER RUNNER:

Lean - in place with arm action (2x) Single exchange (2x6-8ea) Single exchange (2x6-8ea)
March - in place with arm action (2x) Triple exchange (1x6-8ea) Triple exchange (1x6-8ea)
March - forward with arm action (2x10yds) Continuous (1x6-8sec) Continuous (1x6-8sec)

BUNGEE RESISTED: BUNGEE RESISTED:

Single exchange (2x6-8ea) Single exchange (2x6-8ea)
Triple exchange (1x6-8ea) Triple exchange (1x6-8ea)
Continuous (1x6-8sec) Continuous (1x6-8sec)
PREPROGRAMMED

Freet run - 2-point start (2x5yds ea) Skip - forward with arm action (2x10yds)
Skip - forward with arm action (3x5yds) Partner harness (2x10yds)
Freet run - 2-point start (2x5yds ea)
Skip - forward with arm action

SLED RESISTED:
CAPACITY

Sled resisted - shoulder harness (70-115lbs)

Acceleration lunge - singles (2x15-20yds)
Linear pillar march - forward (3x40yds)
Base shuffle - backward (3x40yds)
CROSSOVER PROGRESSION 1 2 3 4

MULTIDIRECTIONAL CROSSOVER: MULTIDIRECTIONAL CROSSOVER: MULTIDIRECTIONAL CROSSOVER: MULTIDIRECTIONAL CROSSOVER:

PILLAR
PREP
Foam roll (8min) Foam roll (8min) Foam roll (8min) Foam roll (8min)
Diaphragmatic breathing - hands at stomach (x10ea) Diaphragmatic breathing - hands at stomach (x10ea) Diaphragmatic breathing - hands at stomach (x10ea) Diaphragmatic breathing - hands at stomach (x10ea)
Reverse bretzel (x8ea) Reverse bretzel (x8ea) Reverse bretzel (x8ea) Reverse bretzel (x8ea)
Supine leg cradle (x10ea) Supine leg cradle (x10ea) Supine leg cradle (x10ea) Supine leg cradle (x10ea)
Kettlebell sidelying arm bar (30sec ea) Kettlebell sidelying arm bar (30sec ea) Kettlebell sidelying arm bar (30sec ea) Kettlebell sidelying arm bar (30sec ea)
Half-kneeling hip flexor with 2-inch lift (x8ea) Half-kneeling hip flexor with 2-inch lift (x8ea) Half-kneeling hip flexor with 2-inch lift (x8ea) Half-kneeling hip flexor with 2-inch lift (x8ea)

Base - diagonal toe taps (x10ea) Base - diagonal toe taps (x10ea) Base - diagonal toe taps (x10ea) Base - diagonal toe taps (x10ea)
GLUTE
ACTIVATION

Straight leg - left (x5yds) Straight leg - left (x5yds) Straight leg - left (x5yds) Straight leg - left (x5yds)
Straight leg - right (x5yds) Straight leg - right (x5yds) Straight leg - right (x5yds) Straight leg - right (x5yds)
Base - bodyweight squats (x10) Base - bodyweight squats (x10) Base - bodyweight squats (x10) Base - bodyweight squats (x10)
Base - left (x5yds) Base - left (x5yds) Base - left (x5yds) Base - left (x5yds)
Base - right (x5yds) Base - right (x5yds) Base - right (x5yds) Base - right (x5yds)

Knee hug (x10yds) Knee hug (x10yds) Knee hug (x10yds) Knee hug (x10yds)
DYNAMIC
FLEXIBILITY

Lunge handwalk (x10yds) Lunge handwalk (x10yds) Lunge handwalk (x10yds) Lunge handwalk (x10yds)
Handwalk (x10yds) Handwalk (x10yds) Handwalk (x10yds) Handwalk (x10yds)
Inverted hamstring (x5ea) Inverted hamstring (x5ea) Inverted hamstring (x5ea) Inverted hamstring (x5ea)
Rotational squat (x5ea) Rotational squat (x5ea) Rotational squat (x5ea) Rotational squat (x5ea)
Drop lunge (x5ea) Drop lunge (x5ea) Drop lunge (x5ea) Drop lunge (x5ea)
In-place crossovers (x10ea) In-place crossovers (x10ea) In-place crossovers (x10ea) In-place crossovers (x10ea)

Crossover march (2x10yds) Crossover march (2x10yds) Crossover march (2x10yds)

MOVEMENT
SKILLS

Crossover skip (2x10yds) Crossover skip (2x10yds) Crossover skip (2x10yds)

RAPID RESPONSE: RAPID RESPONSE: RAPID RESPONSE:

NEURAL
ACTIVATION

Base position - 1 leg over line (2x6sec) Base position - 1 leg over line (2x6sec) Base position - 1 leg over line (2x6sec)
Base position dissociation - 45-degree rotations (2x6sec) Base position dissociation - 45-degree rotations (2x6sec) Base position dissociation - 45-degree rotations (2x6sec)
/TECH

WALL DRILLS: WALL DRILLS: WALL DRILLS:

APP/ DEVELOPMENT

Lateral hold - inside leg (2x20sec) Lateral hold - inside leg (2x20sec) Lateral hold - inside leg (2x20sec)
Lateral load and lift (2x8-10ea) Lateral load and lift (2x8-10ea) Lateral load and lift (2x8-10ea)
In-place crossovers - facing wall (2x8-10ea) In-place crossovers - facing wall (2x8-10ea) In-place crossovers - facing wall (2x8-10ea)

BUNGEE RESISTED: BUNGEE RESISTED: BUNGEE RESISTED:

Crossover to base - singles (2x10yds) Crossover to base - singles (2x10yds) Crossover to base - singles (2x10yds)
Crossover to base - doubles (1x10yds) Crossover to base - doubles (1x10yds) Crossover to base - doubles (1x10yds)

Crossover to accelerate (2x10yds ea)

PREPROGRAMMED

Crossover to accelerate (2x10yds ea)

Shuffle to crossover to accelerate (2x10yds ea)
SHUFFLE PROGRESSION 1 2 3 4

LATERAL BASE SHUFFLE: LATERAL BASE SHUFFLE: LATERAL BASE SHUFFLE: LATERAL BASE SHUFFLE:
PILLAR
PREP
Foam roll (8min) Foam roll (8min) Foam roll (8min) Foam roll (8min)
Diaphragmatic breathing - hands at stomach (x10ea) Diaphragmatic breathing - hands at stomach (x10ea) Diaphragmatic breathing - hands at stomach (x10ea) Diaphragmatic breathing - hands at stomach (x10ea)
Reverse bretzel (x8ea) Reverse bretzel (x8ea) Reverse bretzel (x8ea) Reverse bretzel (x8ea)
Supine leg cradle (x10ea) Supine leg cradle (x10ea) Supine leg cradle (x10ea) Supine leg cradle (x10ea)
Kettlebell sidelying arm bar (30sec ea) Kettlebell sidelying arm bar (30sec ea) Kettlebell sidelying arm bar (30sec ea) Kettlebell sidelying arm bar (30sec ea)
Reactivation hip crossovers - slow (x10ea) Reactivation hip crossovers - slow (x10ea) Reactivation hip crossovers - slow (x10ea) Reactivation hip crossovers - slow (x10ea)

Base - diagonal toe taps (x10ea) Base - diagonal toe taps (x10ea) Base - diagonal toe taps (x10ea) Base - diagonal toe taps (x10ea)
GLUTE
ACTIVATION

Straight leg - left (x5yds) Straight leg - left (x5yds) Straight leg - left (x5yds) Straight leg - left (x5yds)
Straight leg - right (x5yds) Straight leg - right (x5yds) Straight leg - right (x5yds) Straight leg - right (x5yds)
Base - bodyweight squats (x10) Base - bodyweight squats (x10) Base - bodyweight squats (x10) Base - bodyweight squats (x10)
Base - left (x5yds) Base - left (x5yds) Base - left (x5yds) Base - left (x5yds)
Base - right (x5yds) Base - right (x5yds) Base - right (x5yds) Base - right (x5yds)

Lateral squat (x5ea) Lateral squat (x5ea) Lateral squat (x5ea) Lateral squat (x5ea)
DYNAMIC
FLEXIBILITY

Leg cradle (x10yds) Leg cradle (x10yds) Leg cradle (x10yds) Leg cradle (x10yds)
Handwalk (x10yds) Handwalk (x10yds) Handwalk (x10yds) Handwalk (x10yds)
Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds) Reverse lunge with lateral flexion (x10yds)
Inverted hamstring (x5ea) Inverted hamstring (x5ea) Inverted hamstring (x5ea) Inverted hamstring (x5ea)
Elbow to instep with t-spine rotation (x10yds) Elbow to instep with t-spine rotation (x10yds) Elbow to instep with t-spine rotation (x10yds) Elbow to instep with t-spine rotation (x10yds)
Alternating drop lunge (x5ea) Alternating drop lunge (x5ea) Alternating drop lunge (x5ea) Alternating drop lunge (x5ea)

Lateral march (2x10yds) Lateral march (2x10yds) Lateral march (2x10yds)

INTER

Lateral skip (2x10yds) Lateral skip (2x10yds) Lateral skip (2x10yds)

RAPID RESPONSE: RAPID RESPONSE: RAPID RESPONSE:

NEURAL
ACTIVATION

Base position - 1 leg over line (2x6sec) Base position - 1 leg over line (2x6sec) Base position - 1 leg over line (2x6sec)
Base position dissociation - 45-degree rotations (2x6sec) Base position dissociation - 45-degree rotations (2x6sec) Base position dissociation - 45-degree rotations (2x6sec)
/TECH
APP/ DEVELOPMENT

WALL DRILLS: WALL DRILLS: WALL DRILLS:

Lateral hold - inside leg (2x20sec) Lateral hold - inside leg (2x20sec) Lateral hold - inside leg (2x20sec)
Lateral load and lift (2x8-10ea) Lateral load and lift (2x8-10ea) Lateral load and lift (2x8-10ea)

SHUFFLE - FREE: SHUFFLE - FREE: SHUFFLE - FREE:

Push to base - singles (1x10yds) Push to base - singles (1x10yds) Push to base - singles (1x10yds)
Push to base - doubles (2x10yds) Push to base - doubles (2x10yds) Push to base - doubles (2x10yds)

BUNGEE-RESISTED WAIST BELT WITH PARTNER: BUNGEE-RESISTED WAIST BELT WITH PARTNER: BUNGEE-RESISTED WAIST BELT WITH PARTNER:
Push to base - singles (1x10yds) Push to base - singles (1x10yds) Push to base - singles (1x10yds)
Push to base - doubles (2x10yds) Push to base - doubles (2x10yds) Push to base - doubles (2x10yds)

Free shuffle to base (1x5yds ea) Free shuffle to base (1x5yds ea)
PREPROGRAMMED

Free shuffle over and back (1x5yds ea) Free shuffle over and back (1x5yds ea)
Free shuffle continuous (1x3 trips)