8-Week Football Speed & Agility Program

This program is built for football athletes who want to get faster, more explosive, and more agile. Each session develops the key components of game-speed performance: acceleration, top-end speed, change of direction, reactivity, and power.

Program Goals

• Improve acceleration and max-velocity sprint mechanics
• Sharpen change-of-direction and reactive agility
• Build lower-body power through progressive plyometrics
• Enhance football-specific movement efficiency
• Improve conditioning through speed-based methods
• Increase confidence and competitiveness

Week-by-Week Progression

Weeks 1–2: Fundamentals & Acceleration

• Sprint mechanics (posture, shin angle, arm action)
• Low-level plyometrics + landing technique
• Basic COD patterns
• Controlled accelerations (5–15 yds)

Weeks 3–4: Power & Reactivity

• Moderate plyos (skips, bounds, single-leg hops)
• Reactive COD drills (coach point + go, chase drills)
• Curved + angled sprint patterns
• Competitive speed reps

Weeks 5–6: Max Speed & Competition

• Upright max-velocity mechanics
• Advanced COD + transitional movement
• Timed sprints and measurable testing
• Competitive races + agility circuits

Session Format (60 Minutes)

• Dynamic Warm-Up
• Mobility & Activation
• Plyometrics
• Linear Speed (Acceleration + Max Velocity)
• Agility / Change of Direction / Reactive Work
• Competitive Speed Drills
• Conditioning Finisher
• Cool Down