Scribd
Upload
930 views18 pages

Utsa 12 Week Speed Agility Program

The document outlines a 12-week speed and agility training program. It provides the specific drills, repetitions, and sets for each week of workouts 1 and 2, focusing on increasing intensity over time through higher repetitions and additional exercises. The final week introduces agility-focused drills with an emphasis on ladder, bag, and line jump routines, pro-agility drills, and a sprint ladder circuit.

Uploaded by

hrivas34434036
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
930 views18 pages

Utsa 12 Week Speed Agility Program

The document outlines a 12-week speed and agility training program. It provides the specific drills, repetitions, and sets for each week of workouts 1 and 2, focusing on increasing intensity over time through higher repetitions and additional exercises. The final week introduces agility-focused drills with an emphasis on ladder, bag, and line jump routines, pro-agility drills, and a sprint ladder circuit.

Uploaded by

hrivas34434036
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 18

SPEED DRILLS

WEEK 1 OF 12

DRILL: LIGHT REPETITIONS: 8 TOTAL

BUILD - UPS X1

FORM STARTS X2
WORKOUT ONE

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X1

POWER SKIPS (HEIGHT) X1

POWER SKIPS (DISTANCE) X1

DRILL: HEAVY REPETITIONS: 11 TOTAL

BUILD - UPS X2

FORM STARTS X2
WORKOUT TWO

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X1

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X 2


SPEED DRILLS
WEEK 2 OF 12

DRILL: LIGHT REPETITIONS: 12 TOTAL

BUILD - UPS X2

FORM STARTS X2
WORKOUT ONE

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X2

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2

DRILL: HEAVY REPETITIONS: 14 TOTAL

BUILD - UPS X2

FORM STARTS X3
WORKOUT TWO

POSITION STARTS X3

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X2

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2


SPEED DRILLS
WEEK 3 OF 12

DRILL: LIGHT REPETITIONS: 14 TOTAL

BUILD - UPS X2

FORM STARTS X2
WORKOUT ONE

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X2

POWER SKIPS (HEIGHT) X3

POWER SKIPS (DISTANCE) X3

DRILL: HEAVY REPETITIONS: 16 TOTAL

BUILD - UPS X3

FORM STARTS X3
WORKOUT TWO

POSITION STARTS X3

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X3

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2


SPEED DRILLS
WEEK 4 OF 12

DRILL: LIGHT REPETITIONS: 16 TOTAL

BUILD - UPS X3

FORM STARTS X2
WORKOUT ONE

POSITION STARTS X2

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X3

POWER SKIPS (HEIGHT) X3

POWER SKIPS (DISTANCE) X3

DRILL: HEAVY REPETITIONS: 18 TOTAL

BUILD - UPS X3

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

BUILD - UPS X3

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2


SPEED DRILLS
WEEK 5 OF 12

DRILL: LIGHT REPETITIONS: 16 TOTAL

BUILD - UPS X2

FORM STARTS X4
WORKOUT ONE

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 10S X2

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2

DRILL: HEAVY REPETITIONS: 19 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 10S X3

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2


SPEED DRILLS
WEEK 6 OF 12

DRILL: LIGHT REPETITIONS: 18 TOTAL

BUILD - UPS X3

FORM STARTS X4
WORKOUT ONE

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 10S X3

POWER SKIPS (HEIGHT) X2

POWER SKIPS (DISTANCE) X2

DRILL: HEAVY REPETITIONS: 22 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 10S X4

POWER SKIPS (HEIGHT) X3

POWER SKIPS (DISTANCE) X3


SPEED DRILLS
WEEK 7 OF 12

DRILL: LIGHT REPETITIONS: 19 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 20S X2

POWER SKIPS (HEIGHT) X2

2 MINUTE BREAK 2 MINUTE BREAK

POWER SKIPS (DISTANCE) X2

HARNESS ROUTINE X1

DRILL: HEAVY REPETITIONS: 21 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 20S X3

POWER SKIPS (HEIGHT) X2

2 MINUTE BREAK 2 MINUTE BREAK

POWER SKIPS (DISTANCE) X2

HARNESS ROUTINE X2
AGILITY DRILLS
WEEK 7 OF 12

DRILL: HEAVY REPETITIONS: 22 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x C & 1 x D)

DRILL: LIGHT REPETITIONS: 18 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

PRO-AGILITY X 2 (1 LEFT & 1 RIGHT)

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 2 ( 1 x A & 1 x B)


SPEED DRILLS
WEEK 8 OF 12

DRILL: LIGHT REPETITIONS: 20 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 20S X2

POWER SKIPS (HEIGHT) X2

2 MINUTE BREAK 2 MINUTE BREAK

POWER SKIPS (DISTANCE) X2

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 24 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 20S X4

POWER SKIPS (HEIGHT) X3

2 MINUTE BREAK 2 MINUTE BREAK

POWER SKIPS (DISTANCE) X3

HARNESS ROUTINE X2
AGILITY DRILLS
WEEK 8 OF 12

DRILL: HEAVY REPETITIONS: 26 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A,B,C & D) X 1 EACH


WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

THREE-CONE DRILL X 6 (3 LEFT & 3 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 6 ( 2 x A, 2 x B, 1 x D & 1 x E)

DRILL: LIGHT REPETITIONS: 21 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH


WORKOUT TWO

LINE JUMP ROUTINE (A,B,C & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK

PRO-AGILITY X 3 (2 LEFT & 1 RIGHT)

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x D & 1 x E)


SPEED DRILLS
WEEK 9 OF 12

DRILL: LIGHT REPETITIONS: 18 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X2

BAG JUMPS X2

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 25 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X3

BAG JUMPS X4

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X6
AGILITY DRILLS
WEEK 9 OF 12

DRILL: HEAVY REPETITIONS: 28 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT ONE

PRO-AGILITY X 4 (2 LEFT & 2 RIGHT)

NEBRASKA AGILITY X 4

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 2 ( 1 x D & 1 x E)

SHUFFLE LADDER X 2 ( 1 x A & 1 x B)

BACKPEDAL LADDER X 2 ( 1 x A & 1 x B)

DRILL: LIGHT REPETITIONS: 24 TOTAL

ROPE OR LADDER ROUTINE (A, B, & C) X 1 EACH

BAG ROUTINE (A, B, & C) X 1 EACH

LINE JUMP ROUTINE (A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT TWO

PRO-AGILITY X 2 ( 1 LEFT & 1 RIGHT)

NEBRASKA AGILITY X 4

THREE-CONE DRILL X 4 (2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 2 ( 1 X A & 1 X B)

SHUFFLE LADDER X 2 ( 1 x C & 1 x D)

BACKPEDAL LADDER X 2 ( 1 X D & 1 X E)


SPEED DRILLS
WEEK 10 OF 12

DRILL: LIGHT REPETITIONS: 19 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X2

BAG JUMPS X3

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 23 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X4

BAG JUMPS X4

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X3
AGILITY DRILLS
WEEK 10 OF 12

DRILL: HEAVY REPETITIONS: 31 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT ONE

NEBRASKA AGILITY X4

THREE-CONE DRILL X 6 ( 3 LEFT & 3 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 5 ( 1 x A, 1 x B, 1 x C, 1 x D, & 1 x E)

SHUFFLE LADDER X 3 ( 1 x A, 1 x D, & 1 x E)

BACKPEDAL LADDER X 3 ( 1 x A, 1 x D, & 1 x E)

DRILL: LIGHT REPETITIONS: 26 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

NEBRASKA AGILITY X2

THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 2 ( 1 X D & 1 x E)

SHUFFLE LADDER X 4 ( 2 x A & 2 x B)

BACKPEDAL LADDER X 4 ( 2 x A & 2 x B)


SPEED DRILLS
WEEK 11 OF 12

DRILL: LIGHT REPETITIONS: 20 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X3

BAG JUMPS X3

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 23 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X4

BAG JUMPS X4

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X3
AGILITY DRILLS
WEEK 11 OF 12

DRILL: HEAVY REPETITIONS: 30 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT ONE

NEBRASKA AGILITY X4

THREE-CONE DRILL X 6 ( 3 LEFT & 3 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

FOUR-CORNER DRILL X 6 ( 3 LEFT & 3 RIGHT)

SPRINT LADDER X 2 ( 1 x A & 1 x B)

BACKPEDAL LADDER X 2 ( 1 x D & 1 x E)

DRILL: LIGHT REPETITIONS: 26 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

NEBRASKA AGILITY X2

THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

FOUR-CORNER DRILL X 4 ( 2 LEFT & 2 RIGHT)

SPRINT LADDER X 3 ( 1 x A, 1 x C, & 1 x D)

BACKPEDAL LADDER X 3 ( 1 x A, 1 x B, & 1 x C)


SPEED DRILLS
WEEK 12 OF 12

DRILL: LIGHT REPETITIONS: 21 TOTAL

BUILD - UPS X4

FORM STARTS X4

POSITION STARTS X4
WORKOUT ONE

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X4

BAG JUMPS X3

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X2

DRILL: HEAVY REPETITIONS: 24 TOTAL

BUILD - UPS X4

FORM STARTS X4
WORKOUT TWO

POSITION STARTS X4

2 MINUTE BREAK 2 MINUTE BREAK

FLYING 30S X4

BAG JUMPS X4

2 MINUTE BREAK 2 MINUTE BREAK

HARNESS ROUTINE X4
AGILITY DRILLS
WEEK 12 OF 12

DRILL: HEAVY REPETITIONS: 34 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH

2 MINUTE BREAK 2 MINUTE BREAK


WORKOUT ONE

PRO-AGILITY X 4 ( 2 LEFT & 2 RIGHT)

THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

FOUR-CORNER DRILL X 6 ( 3 LEFT & 3 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 5 ( 1 x A, 1 x B, 1 x C, 1 x D & 1 x E)

BACKPEDAL LADDER X 5 ( 2 x A, 2 x D & 1 x C)

DRILL: LIGHT REPETITIONS: 28 TOTAL

ROPE OR LADDER ROUTINE ( A, B, & C) X 1 EACH

BAG ROUTINE ( A, B, & C) X 1 EACH

LINE JUMP ROUTINE ( A, B, C, & D) X 1 EACH


WORKOUT TWO

2 MINUTE BREAK 2 MINUTE BREAK

NEBRASKA AGILITY X 3 ( 1 LEFT & 2 RIGHT)

THREE-CONE DRILL X 4 ( 2 LEFT & 2 RIGHT)

FOUR-CORNER DRILL X 4 ( 2 LEFT & 2 RIGHT)

2 MINUTE BREAK 2 MINUTE BREAK

SPRINT LADDER X 4 ( 1 x A, 1 x B, 1 x D & 1 x E)

BACKPEDAL LADDER X 3 ( 1 x A, 1 x B, & 1 x C)

You might also like