Speed / Movement / Agility ED

Application

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Backpedal / Anlgepedal (BP/AP) Weave

BP COD to Sprint (180deg)

BP COD to Sprint (90deg)

BP/AP Weave to Back Cut (180 deg.)

W-Drill (Back Lat Shuffle, fwd cut 45deg)

BP/AP Weave to Forward Cut (45 deg.)

BP/AP Weave to Forward Cut (0 deg.)

BP COD to sprint Double Cut

BP/AP Weave COD to Sprint Double Cut

BP/AP Weave COD to Sprint Double Cut

BP/AP Weave COD to Sprint Double Cut

Back Pedal to Back Cut – 90 deg. to 90 deg.

AP V-Drill

V-Drill – AP Weave to Fwd Cut (Assist to Resist)

V-Drill – AP Weave to Fwd Cut

V-Drill – Back Angle Lat Shuffle to Fwd Cut (Resist to Assist)

Backpedal (BP) to Back Angle Lateral Run (BALR) – 180deg

Backpedal (BP) to Fwd Cut (45deg) to Back Cut 135deg (BALR)

V-Drill – AP Weave to Fwd Cut (Resist to Assist)

Backpedal (BP) to 90deg cut to 90deg cut

Backpedal (BP) to 90deg Cut

Application

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Back Lateral Run (BLR)

Back Angle Lateral Run (BALR)

BLR COD to Sprint (cut = 135 deg)

BLR COD to Sprint (cuts = 90 deg)

BALR COD to BALR

BLR COD to BLR

Back Lateral Run (BLR) to Back Cut (135deg, opp side) Raptor resist>

Back Lateral Run (BLR) to Pivot to Back Lateral Run

Back Angle Lateral Run (BALR) to BALR (inside turn) to Speed Turn 180deg cut to Sprint

CNS Activation (Basic Firing Patterns)

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Back Lunge (in place)

Back Lunge (in place) – Stabilize

Back Lunge (moving)

Back Lunge (moving) – Stabilize

Back Lunge (moving) – Continuous

Back Lunge (moving) – Continuous Low

Back Angle Lunge (in place)

Back Angle Lunge (in place) – Stabilize

Back Angle Lunge (moving)

Back Angle Lunge (moving) – Stabilize

Back Angle Lunge (moving) – Continuous

Back Angle Lunge (moving) – Continuous Low

Application

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Arc Drill (quarter arc)

Acceleration / Deceleration Zones to Figure 8 (quarter arc)

1/2 Arc Run – Linear Sprint out

1/4 Arc Run – Raptor Resist

Fwd Multi Run – OL Pull

Fwd Multi Run (Trainer resist)

Fwd Multi Run to Linear Sprint (command)

Fwd Multi Run

Lat Shuffle (half speed) to Full Speed 1:4 Arc Run (short arc)

Figure 8 (1/4 Arc to 1/4 Arc) – 10yd Fwd Multi Run into

Quarter Arc Run to 90deg cut

Quarter Arc Run – 3pt Start

Application

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Zig-Zag Drill Series (hand touch)

Acceleration / Deceleration Zones to Cut-Up

Acceleration / Deceleration Zones to Jump Cut

Line Jump Cut Drill – Same Side (resisted)

Pattern Tree – Cut Up (Single Cut)

Pattern Tree – Cut Up (Double Cut)

Cut-Up Drill – inside edge (Assisted)

Cut-Up Drill (command) – outside edge, Assisted

Cut-Up drill – triple cut (Raptor Resist)


The concept is to cut at designated cones, yard markers or visual / verbal commands. The first cut is about a 45deg angle. On the second cut – try to angle back in to the start lane. Then the third cut is straight up field in that start lane. In the video shown, it’s a very challenging triple Cut-up: 45deg angles at 5-7 yard markers for the cut. If the client isn’t strong enough to project the body back into the start lane off of the second cut, then increase the distance of when to get back to the start lane (hence, making the angle bigger and less challenging).

Sprint to Cut-Up (Single Cut) Trainer Resist

Sprint to Cut-Up (Triple Cut), Raptor Resist

Sprint to Cut-Up, QUICK CUT

WR Route – Skinny Post

WR Route – Comeback

TE Route – Curl

TE Route – Skinny Post

Speed Out to full COD – Linear Sprint to 90deg cut to Sprint to 0deg cut to Sprint

Speed Out – Linear Sprint to 90deg to Sprint

Quick Speed Out (2-step) – Linear Sprint to 90deg Sprint

Application

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Lateral Shuffle

Back Lateral Shuffle

Back Angle Lateral Shuffle

Fwd Multidirectional Shuffle

Lateral Shuffle COD to Lateral Shuffle

Lateral Shuffle COD to Lateral Shuffle (bungee resist)

 Lateral Shuffle COD to Sprint Series

Lateral Shuffle COD Wave (Bungee Resist)

Shuffle COD to Arc Run

Back Angle Shuffle (Lat Base Slide) – Resisted and Assisted

Lateral Shuffle – 135deg (opp Side)

Lateral Shuffle to BALR (opp side)

Lateral Shuffle to 0deg cut to Sprint

Lateral Shuffle to 90deg Sprint

Pool Lateral Shuffle

Application

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Back Lateral Run

Back Angled Lateral Run (BALR)

Back Lateral Run (BLR) to BALR (same side) to BALR (inside turn)

Back Angle Lateral Run (BALR) to BALR (inside turn) to Speed Turn 180deg cut to Sprint

Back Angle Lat Run (BALR) to BALR (inside turn)

Back Lateral Run (BLR) to Pivot to Back Lateral Run

Back Lateral Run (BLR) to 90deg cut

Back Lateral Run (BLR) to 90deg sprint to 180 sprint (inside turn)

OL – Pass Set Z-Pattern

Back Angle Shuffle to 135 cut to Sprint

Back Lateral Run (BLR) to 90deg sprint to 180 sprint (inside turn)

Application

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Acceleration / Deceleration Zones (5-5-5yd)

Accel-Decel Zones (St. Leg Bound) – 5yd Zones

Lin Sprint to Comeback (Resist to Assist; and Assist to Resist)

Linear Sprint to Comeback (free)

RR – Same In, Lin Burst, Comeback (Resist to Assist)

Accel-Decel Zone – sprint, jog, sprint

Accel/Decel Zone – sprint, jog, sprint, jog, sprint