course modules

   Warm Up's
  Isolation Training
  Speed Development
  Strength Training
  Stamina Training
  Flexibility Training
  Rhythm Training
  Mobility Training
  Cool Down's
  Fitness Testing

sPEED - menu
Speed Development Intro
 Team Speed
 Pure Speed Drill
 Over and Under Drill

 Segment Training 1
Segment Training 2

 Speed/Agility Circuit Intro
 Circuit 1 - Forward Ladder
Circuit 2 - Zig Zag Runs
 Circuit 3 - Mini Hurdle Hops
 Circuit 4 - Four Corner Drill
 Circuit 5 - Lateral Ladder
 Circuit 6 - Traffic Runs
Circuit 7 - Recover Sprints
Circuit 8 - Agility Drill

Fast Feet Drill 1
Fast Feet Drill 2

The Running Tree Drill
 Scotland Runs
Flag Running
Acceleration Running
 The Brazil Run
Sprint Sets 1
 Sprint Sets 2
Half Field Runs
Liverpool Runs
Shuttle Runs
The "T" Test

Speed Endurance
High Intensity Shuttle
Pyramids
Cruise and Sprint
Hollow Sprint
 Cross Drill

Speed Training
Sprinting Technique
Sample Speed Drills

Speed of Reaction
 Reaction Drill1
 Reaction Drill2
 Reaction Drill3
 Reaction Drill4
 Reaction Drill5
 Reaction Drill6
 Reaction Drill7
 Reaction Drill8
speed development
Sprint Sets 1
Warm up for 15 minutes and stretch well before sprinting.

1.     10 X 20 yards

     Sprint 20 yards and jog back
      Rest 20 seconds
      Repeat 10 times 
      Rest 2 minutes 

2.     10 X 40 yards

     Sprint 40 yards and Jog back
      Rest 30 seconds
      Repeat 10 times 
      Rest 2 minutes

3.     10 X 60 yards

     Sprint 60 yards and Jog back
      Rest 40 seconds
      Repeat 10 times
      Rest and stretch 5 minutes


4.     10 X 120 yards (full field)

     Sprint 120 yards (full field)
      Jog Back in own time
     Repeat 10 times
    Cool Down for 10 Minutes