Step 1
Speed/Agility – jump squats
Player performs squats with an explosive jump at the top. This drill improves leg power, landing control, and explosive movement.
25s25 reps2 sets0 touchesSpeed/AgilityStrength
View drill details →Technical Plan Template
Speed explosive Session
An explosive movement session focused on acceleration, reaction, and direction changes. With no equipment or space needed, you can take your speed to another level, by building explosiveness in your fast twitch fibers using nothing but your own body weight
10 drills~5 min0 touches2 times per weekStep by Step
Step 2
Speed/Agility – jump lunge
Player alternates legs in a jumping lunge pattern. This drill improves lower-body power, balance, and explosive movement.
25s12 reps2 sets0 touchesSpeed/AgilityStrength
View drill details →Step 3
Speed/Agility – lateral bounds Side to side
Player jumps laterally from one leg to the other, landing under control before pushing back across. This drill develops side-to-side power, balance, and change-of-direction strength; it can be used for warm up.
30s40 reps2 sets0 touchesSpeed/AgilityStrength
View drill details →Step 4
Speed/Agility – A skip
Player skips forward with an alternating high knee drive and coordinated arm action while staying tall and light on the feet. This drill develops running rhythm, knee lift, coordination, and acceleration mechanics; it can be used for warm up.
30s60 reps2 sets0 touchesSpeed/Agility
View drill details →Step 5
Speed/Agility – reverse lunge knee drives
Player steps into a reverse lunge and drives the knee upward. This drill improves single-leg strength, balance, and acceleration mechanics.
30s10 reps2 sets0 touchesSpeed/AgilityStrength
View drill details →Step 6
Speed/Agility – tuck jumps
Player jumps vertically and quickly brings both knees toward the chest before landing softly with control. This drill develops explosive power, core control, and fast lower-body reaction; it can be used for warm up.
30s30 reps2 sets0 touchesSpeed/AgilityStrength
View drill details →Step 7
Speed/Agility – high knees
Player drives the knees upward in a quick alternating rhythm while using strong arm action and light foot contacts. This drill improves running posture, hip flexor activation, and quick foot speed; it can be used for warm up.
30s70 reps2 sets0 touchesSpeed/Agility
View drill details →Step 8
Speed/Agility – heel flicks on the same spot
Player alternates quick heel flicks toward the glutes while keeping posture tall and rhythm steady. This drill prepares the hamstrings, improves running mechanics, and supports fast leg recovery; it can be used for warm up.
30s60 reps2 sets0 touchesSpeed/Agility
View drill details →Step 9
Speed/Agility – kneeling jumps
Player begins on both knees, drives the hips forward, and jumps into a stable two-foot landing. This drill develops hip power, explosive coordination, and fast lower-body activation; it can be used for warm up.
30s10 reps2 sets0 touchesSpeed/AgilityStrength
View drill details →Step 10
Speed/Agility – calf jump
Player performs small quick jumps using the calves and ankles. This drill improves lower-leg power, bounce, and reactive foot speed.
30s25 reps2 sets0 touchesSpeed/AgilityStrength
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