Get faster, more explosive and harder to stop. A 7-session speed and agility program for football players ages 13–18 (middle and high school, boys and girls) at the CoachUp Training Center in Woburn, led by CoachUp coach Matthew H.

• When: Saturdays, 3:00–4:00pm, Dec 5 – Jan 30 (no sessions Dec 12 or Dec 26)
• Where: CoachUp Training Center, 10 Micro Drive, Woburn, MA
• Price: $65 per session. Sign up for all 7 or just the dates that work for you.
• Group size: Up to 12 athletes per session

Every session builds the parts of game speed that show up on the field: first-step quickness, top-end speed, change of direction, reactive agility and explosive power. Athletes are timed on day one and retested at the end, so you can see the progress.

What athletes work on

• Acceleration and max velocity: sprint mechanics, first-step quickness and top-end speed.
• Change of direction and reactive agility: decelerating, cutting efficiently and reacting to opponents and visual cues.
• Explosive power: progressive plyometrics, jumping, bounding and single-leg work.
• Football-specific movement: pursuit angles, lateral movement, backpedaling, transitions and accelerating from game-like positions.
• Speed conditioning: repeating high-quality explosive efforts while keeping good mechanics.
• Confidence and competitiveness: timed testing, competitive drills and performance goals.

How the program builds

Phase 1: Fundamentals and acceleration

• Sprint mechanics, posture, arm action and efficient running technique.
• First-step quickness and short-distance acceleration (5–15 yards).
• Foundational plyometrics, jumping and proper landing mechanics.
• Deceleration technique and basic change-of-direction drills.
• Baseline speed and agility testing.

Phase 2: Explosive power and reactivity

• Progressive plyometrics, including skips, bounds and single-leg hops.
• Reactive agility drills using visual cues, partner movements and coach commands.
• Better braking, lateral movement and reacceleration.
• Curved, angled and multidirectional sprinting.
• Competitive chase drills and football-specific movement patterns.

Phase 3: Max speed and game-speed performance

• Upright sprint mechanics and maximum-velocity work.
• Advanced acceleration, change-of-direction and transition drills.
• Reactive drills that make athletes decide at speed.
• Football-specific pursuit, escape and direction-change scenarios.
• Timed sprint and agility retesting to measure progress.
• Competitive speed races, agility challenges and finishers.