4-WEEK SPEED-ACCELERATION & AGILITY PROGRAM

Program Goal
Develop elite explosive acceleration, top-end linear speed, and multi-directional agility for total athletic dominance.

Target Audience
Suitable for all athletes seeking peak performance.

Equipment Needed
Minimal: cones, resistance band, open field/court, bodyweight (light dumbbells optional)

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Week 1 Training Table

Day	Exercise	Sets	Reps	Rest
Day 1 — Acceleration + Technique	Wall Sprint Drills	4	5 each leg	60 sec
	Sprint 10–20m (max effort)	6	1	90–120 sec
	A-Skips	3	15m	60 sec
	Glute Bridge	3	12	60 sec
Day 2 — Lateral Agility + Footwork	Cone Shuffle Drill (side-to-side)	4	20 sec	60 sec
	Lateral Bounds	3	6 each side	90 sec
	T-Drill	4	1	90 sec
	Core: Plank	3	45 sec	60 sec
Day 3 — Strength Foundation	Goblet Squat	4	8	90 sec
	Romanian Deadlift	4	8	90 sec
	Calf Raises (explosive)	3	15	60 sec
	Bird Dog	3	10 each	60 sec
Day 4 — Mobility + Recovery	Light Jog / Bike	10 min	—	—
	Dynamic Hip Mobility	3	10 each	30 sec
	Hamstring Stretch	3	25–30 sec	30 sec
Day 5 — Speed + Agility Combo	Flying 20m Sprints (build speed gradually)	5	1	2 min
	Box Quick Steps	4	20 sec	60 sec
	Skater Hops	3	8 each side	90 sec
	Core: Dead Bug	3	10 each	60 sec
Weekend	Rest or low-intensity movement	—	—	—

Week 2 Training Table — Increased Volume & Intensity

Day	Exercise	Sets	Reps	Rest
Day 1 — Acceleration	Wall Sprint Drill	4	6 each leg	60 sec
	Sprint 20m (max effort)	6	1	2 min
	A-Skip + B-Skip Combo	3	20m	60 sec
	Glute Bridge (add weight if possible)	4	10	60 sec
Day 2 — Lateral Speed	Shuffle to Sprint (cone drill)	4	15m + 10m sprint	90 sec
	Lateral Bounds (greater distance)	4	6 each side	90 sec
	5-10-5 Shuttle	4	1	2 min
	Side Plank	3	45 sec each	60 sec
Day 3 — Strength + Power	Goblet Squat (heavier)	4	10	90 sec
	RDL	4	10	90 sec
	Calf Jumps (quick off floor)	3	20	60 sec
	Bird Dog (harder variation)	3	12 each	60 sec
Day 4 — Recovery Day	Mobility Circuit (hips/ankles)	3	10 min	—
	Light Jog/Bike	12 min	—	—
Day 5 — Speed Combo Day	Flying 25m Sprints	6	1	2 min
	Rapid Direction Box Drill	4	20 sec	60 sec
	Skater Hops	4	8 each	90 sec
	Plank Walkouts	3	10	60 sec
Weekend	Rest or light sport play	—	—	—

Week 3 Training Table — Peak Speed & Agility Phase

Day	Exercise	Sets	Reps	Rest
Day 1 — Explosive Acceleration	3-Point Start Sprints	6	15–25m	2–3 min
	Resisted Sprints (band partner)	4	10–15m	2 min
	A-Skip into Sprint	3	20m	90 sec
	Glute Bridge (heavy)	4	8	90 sec
Day 2 — Lateral Dominance	Cone Reaction Shuffle	5	15–20 sec	90 sec
	Single-Leg Bounds	4	6 each	2 min
	Pro-Agility Shuttle	5	1	2 min
	Side Plank w/ Leg Lift	3	40 sec each	60 sec
Day 3 — Strength + Power	Jump Squat (light load)	4	5	2 min
	RDL (explosive up)	4	8	2 min
	Calf Raises w/ Pause	4	15	60 sec
	Anti-Rotation Press (band)	3	10 each	60 sec
Day 4 — Recovery + Mobility	Full Lower-Body Mobility Flow	3	8 min	—
	Breathing & Core Stability	3	5 min	—
Day 5 — Speed & Agility Testing Prep	Flying 30m Sprint	5	1	2–3 min
	Agility T-Test	4	1	2–3 min
	Skater Bound Challenge	4	8 each	2 min
	Dead Bug	3	12 each	60 sec
Weekend	Rest	—	—	—

Week 4 Training Table — Performance Week (Test + Sharpen)

Day	Exercise	Sets	Reps	Rest
Day 1 — Speed Test Day	10m, 20m, 30m Sprint Tests	—	Best 3 each	Full
	Light Squat	3	5	90 sec
	Hip Mobility	—	10 min	—
Day 2 — Reactive Agility Test	T-Test & 5-10-5 Shuttle	—	Best 3	Full
	Shuffle → Sprint (reduced volume)	3	15m + 10m	2 min
Day 3 — Light Strength + Stretch	Goblet Squat (light)	3	6	90 sec
	Single-Leg Balance	3	30 sec	—
	Hamstring Mobility	—	10 min	—
Day 4 — Power Tune-Up	Flying Sprints 20m	3	1	2 min
	Quick Cone Changes	3	20 sec	90 sec
Day 5 — Full Rest + Visualization	Recovery Session	—	—	—
Weekend	Retest if desired & record improvements	—	—	—

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