Course curriculum

  • 1

    Game Speed Recommendation

    • Warm-up Recommendation
  • 2

    Phase 1 Speed Warm Up

    • Phase 1 Speed Warm Up Intro

    • High Knee Grab

    • High Knee Grab Toe Touch

    • High Knees

    • Heel Up Quad Stretches

    • Pro Athlete Heel up Quad Stretch

    • Heel Up Walks

    • Butt Kicks

    • Pro Athlete Butt Kicks

    • Max Speed Cycles

    • Falling Starts Into Sprints

    • Backpedal
  • 3

    Phase 1 Agility Warm Up

    • Phase 1 Agility Warm up Intro

    • Shuffle

    • Carioke

    • Glute Grab to Outside Foot Leverage

    • Lunge to Inside Foot Leverage

    • Start and Stop and Separate to 90 degrees

    • Start and Stop Close and Separate to Comeback

    • Start and Stop Lunge

    • Start and Stop Narrow Base with Jab Steps

    • Start and Stop Narrow Base and Shuffle

    • Start and Stop Wide Base with Side Squats Leverage

    • Start and Stop Wide Base and Carioke
  • 4

    Phase 2 Speed Warm Up

    • Phase 2 Speed Warm up Intro

    • Lunge High Knee 1st Step Explosion

    • Bruce Lee Impact Sprint

    • Lunge High Knee

    • 3 Step Pushes Hands Behind Head 5 Yards

    • 3 Step Pushes Hands Behind Head Overload to Deload 10 Yards

    • 3 Step Push Sprints 5 Yards

    • Heel Snap Into Knee Lift and Move Forward

    • Push Up Starts

    • 1_4 High Knees

    • 1_4 High Knees into Sprint
  • 5

    Phase 2 Agility Warm Up

    • Phase 2 & 3 Agility Warm up Intro

    • Intro to Break Plant and Separate, Wide Base Crossover and Fast feet Replace

    • Jogging into Break Plant Separate Progression

    • Jogging into Wide Base Crossover Change of Directions

    • Jogging into Fast feet Replace w/ Attack
  • 6

    Phase 3 Speed Warm Up

    • Phase 3 Speed Warm up Intro

    • Lunge High Knee 1st Step Explosion

    • Toe Up Walks

    • Toe Up Reflex Straight Leg Runs

    • Toe up Straight leg run into Sprint

    • Skips With Glute Push Power

    • Pro Athlete Skips w/ Glute push power

    • Pro Athlete Skip w/ Glute push power into front lunge

    • Bounding

    • Bounding into Sprint

    • Force/Form to Arm Drive Build up
  • 7

    Phase 3 Agility Warm Up

    • Over Walks to Narrow Athletic Base

    • Over Walk to Narrow Athletic Base w/out Hurdle

    • Under Walks to Wide Athletic Base

    • Under Walk to Wide Athletic Base w/ out hurdle

    • Over Walk Jab Step Out Variations

    • Over Walk Jab step out variations w/out hurdle

    • Under Walks Crossover Out Variations

    • Under Walk Crossover out variations w/out hurdle

    • Shuffle and Jab Step with Hot Feet

    • Shuffle and Jab with Hot feet w/out hurdle

    • Crossover with Leverage and Wide Base Crossover Set Ups

    • Crossover with leverage & Wide Base Crossover set-ups w/out hurdle

    • Shuffle and Return Wide Base Crossover

    • Wide Base Crossover and Return in Shuffle