Beginner training plan
Your first lessonMovement screening (mobility, stability, asymmetries)
• Sprint mechanics evaluation (posture, stride, arm action)
• Acceleration and coordination baseline
• Identification of individual strengths and limitations
Lesson 11+Training advances into game-speed performance and position-specific development.
• Advanced speed and multidirectional movement
• Position-specific speed and movement patterns
• Reactive and competitive drills
• Conditioning integrated with speed and recovery
Objective:
Translate training into on-field performance and consistent execution under game conditions.
Lesson 4-10Athletes progress into explosive speed and change of direction training.
• Acceleration into top-end speed development
• Change of direction (cutting mechanics, plant angles)
• Reactive speed drills (decision-making under movement)
• Multidirectional explosiveness
Objective:
Develop the ability to apply speed in dynamic, sport-specific environments.
Lesson 2-3Focus shifts to developing proper speed mechanics and movement efficiency.
• Acceleration technique (first step, body angle, drive phase)
• Sprint mechanics (arm action, stride efficiency)
• Footwork and coordination drills
• Introduction to deceleration and control
Objective:
Build a technically sound foundation for speed and movement.
Advanced training plan
Your first lesson
