S P E E D

B E C O M E E L I T E

M A T T S H E L D O N

F O U N D E R / C E O
 P R E F A C E

Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever,

electronic, or mechanical, including photocopying, recording, or by any informational
storage or retrieval system without expressed written, dated and signed permission from
the author. All copyrights are reserved.

Disclaimer

The information provided in this guide is for educational purposes only. I am not a doctor
and this is not meant to be taken as medical advice. The information provided in this
guide is based upon my experiences as well as my interpretations of the current research
available. The advice and tips given in this download are meant for healthy adults only.
You should consult your physician to insure tips given in this course are appropriate for
your individual circumstances. If you have any health issues or pre-existing conditions,
please consult with your physician before implementing any of the information provided
below. This product is for informational purposes only and the author does not accept any
responsibilities for any liabilities.

I N S T A G R A M

@ B E C O M E _ E L I T E

@ M A T T S H E L D O N 2 3
 S P E E D

How to Increase Speed

Increasing speed can basically be broken down into three aspects... Increasing strength,
improving form, and developing fast-twitch muscle fibers. Form is hard to work on without
being there in person with you, so in this program we will focus on the other two aspects.

Strength

I will break down how important overall strength is when it comes to speed by giving you
a simple example. Imagine we have two versions of yourself. They are exactly identical in
every way except for one aspect: their strength. Person A weighs 150 lbs and has a 1-rep
max squat of 200 lbs. Person B weighs 150 lbs as well, but has a 1-rep max squat of 300
lbs. Now imagine both people at the starting line of a 100 meter dash. As the gun goes
off, both people explode out of the starting blocks. Person A can propel their body
forward off the ground with 350 lbs (Bodyweight + Squat Max) of explosive force, while
person B can explode forward with 450 lbs (Bodyweight + Squat Max) of explosive force.
They both weigh the same amount and are identical in every other way, so Person B can
explode out of the starting blocks faster, with more force, and easily wins the race.

The stronger you become while maintaining a lean and athletic build, the more force you
can exert propelling your body forward and the faster you will be.

Fast-Twitch Muscle Fibers

Now, strength is great, but it doesn’t matter how strong you are if you have poorly
developed fast-twitch muscle fibers in comparison to your slow-twitch muscle fibers. Fast-
twitch muscle fibers are activated when you want to sprint, jump, or rapidly change pace.
Slow-twitch muscle fibers are what are activated when you perform a given task for a long
period of time like running at a constant speed for 20 minutes. To become faster, we need
to train our fast-twitch muscle fibers to respond better when activated. The best way to do
this is through plyometrics and sprint work. These exercises engage the fast-twitch
muscle fibers and force them to develop.

By combining an increase of strength and the development of fast-twitch muscle fibers

we increase our speed. This program lays the foundation of how to do so.
 O V E R V I E W

How This Program Works

This program has three workouts every single week. I have not put exact dates on the
program as everyone’s schedule is vastly different. I cannot expect everyone to have the
same schedule. However, I would suggest doing this program as follows:

Day 1: Monday

Day 2: Wednesday

Day 3: Friday

However, the order doesn’t even matter that much. What matters is you staying dedicated
to the program and performing every workout with intensity, focus, and determination to
improve. If you do that, you will become faster.

This program should also act as a supplement to all your other training and workouts. I
suggest weightlifting more than once a week and adding this program in as an extra.

Adapting for Bodyweight Exercises

Day 2 of each week in the program is a general strength training regimen. The exercises
will most likely require you to have a gym membership. However, if you do not have a gym
membership then you can still do modified exercises to increase your strength. If you are
serious about becoming more athletic and explosive, I highly suggest you start weight
training regardless of your age/situation. Before you even send me an email, I want to
clear this up now... WEIGHTLIFTING WILL NOT STUNT YOUR GROWTH. Do some
research.

However, all weight lifting exercises can be modified for people who really can’t go to a
gym. Simply type in the name of the exercise into google with the words “bodyweight
modification.” You will find plenty of exercises to substitute in its place.

Again, you will not see the same results with bodyweight training as you will with weight
training! Bodyweight training just cannot build explosive strength the same way as weight
lifting can as the best way to do so is through lower reps and higher resistance.
Bodyweight training is high reps, low resistance and more for endurance work. We are
after explosive strength!
 O V E R V I E W

Progression
The main component of this program is progression! By this, I mean that every single
week you should be improving your times, increasing your weights, or performing more
sets/reps of the exercises.

If you skim through the package, you’ll see it is broken up into two 4-week programs.
Each week the sets/reps will increase while rest decreases. Then once you get
comfortable with the program after 4 weeks, it completely changes. Confusing the body,
shocking the system, and forcing your muscles to adapt.

The basic idea is to progress with a regimen until you start to feel comfortable and then
switch and progress once more with the different program.

Also, you’ll notice that in a select few exercises (mainly the large compound lifts like
bench press, squats, shoulder press, etc.) The sets are increasing while the reps are
decreasing as we progress through the weeks. This is because you should be increasing
weight each week, hopefully by at least by 5-10 pounds in each exercise. The
progression to heavier weight is what builds that explosive strength.

Supersets
For those of who do not know what a superset is, it basically is switching off between two
exercises.

For example, if in the program you must superset 3 sets of Bench Press wth 3 sets of Box
Jumps, then you perform a single set of bench press and as soon as you finish you rest
for the first rest time. This is probably a short period around 0-20 seconds. Once that is
done, you perform a set of Box Jumps for the required reps and then rest for the second
rest time. This is usually longer and can be between 30-120 seconds. Then after that rest
period, you go back to bench press and repeat. You repeat this process until you have
completed the total number of sets for both exercises.

The idea of the superset is to accomplish more work in less amount of time. Most of the
supersets will work different muscle groups so that your legs might be resting while you
are working chest. Then when you switch to chest, your legs are resting now.
 O V E R V I E W

One Final Word

This program works. It has the science to support this style of training, it has helped me
gain a tremendous amount of speed, it has helped my teammates/friends/family also
become faster, and it has helped many of the players who I train individually become
faster. I have given you my 100% effort in creating this program, now you must give me
yours.

This program will do nothing for you if you keep it on your computer and never try any of
the workouts. The results you achieve from this program will be directly related to the
amount of work you put in.

Are you skipping workouts? Are you taking too many days off? Are you using the heaviest
weights that you can safely manage? Are you pushing yourself further each day? Are you
really running as fast as you can or are you going 95%?

These are questions you must ask yourself and are questions only you can truthfully
answer.

If you put in 95% effort, you’ll only get 95% of the success. If your goal is to become as
fast as possible, then you must push yourself further than you ever have before.
T H E P R O G R A M
T H E P R O G R A M

W E E K 1 : D A Y 1

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

Gated Broad Jumps for

3 5 30 seconds
Distance

5 yard - Bursts 10 1 25 seconds

30 yard - Bursts 5 1 45 seconds

X-Drill 4 1 60 seconds

10 yard - Circle Sprint 2 each direction 1 30 seconds

10
T H E P R O G R A M

W E E K 1 : D A Y 2

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Superset

Trap Bar Deadlifts 3 5 15 seconds

Pull-Ups 3 MAX 2 minutes

Superset
Single Arm DB Press 3 8 each arm 15 seconds
Decline Bench Sit-Ups 3 15 2 minutes

Superset
DB Bent Over One Arm
3 12 each arm 10 seconds
Row
DB Squat Jumps 3 8 1 minute

Superset
Barbell Step-Ups 3 6 each leg 10 seconds
Nordic Hamstring Falls 3 5 1 minute

Superset
Hanging Knee Raise 3 15 15 seconds
Russian Med Ball Twists 3 20 each side 10 seconds

11
T H E P R O G R A M

W E E K 1 : D A Y 3

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

10 yard Burst 3 1 30 seconds

20 yard Burst 2 1 45 seconds

50 yard Sprint 1 1 75 seconds

75 yard Sprint 1 1 90 seconds

Shuttle Run (5,10,5,15,5,20) 2 1 60 seconds

Jumping Lunges 3 6 each leg 60 seconds

12
T H E P R O G R A M

W E E K 2 : D A Y 1

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

High Skips for Height 3 10 each leg 15 seconds

Shuttle Run (5,10,50) 2 1 60 seconds

Lunge Hold 2 sets each side 40 seconds 30 seconds

Knee Tuck Jumps 4 5 20 seconds

100 yard Sprint 2 1 90 seconds

13
T H E P R O G R A M

W E E K 2 : D A Y 2

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Superset

Trap Bar Deadlifts 3 5 15 seconds

Pull-Ups 3 MAX 2 minutes

Superset
Single Arm DB Press 3 8 each arm 15 seconds
Decline Bench Sit-Ups 3 15 2 minutes

Superset
DB Bent Over One Arm
3 12 each arm 10 seconds
Row
DB Squat Jumps 3 8 1 minute

Superset
Barbell Step-Ups 3 6 each leg 10 seconds
Nordic Hamstring Falls 3 5 1 minute

Superset
Hanging Knee Raise 3 15 15 seconds
Russian Med Ball Twists 3 20 each side 10 seconds

14
T H E P R O G R A M

W E E K 2 : D A Y 3

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

10 yard Burst 4 1 30 seconds

20 yard Burst 3 1 45 seconds

50 yard Sprint 2 1 75 seconds

75 yard Sprint 1 1 90 seconds

Shuttle Run (5,10,5,15,5,20) 2 1 60 seconds

Jumping Lunges 4 4 each leg 60 seconds

15
T H E P R O G R A M

W E E K 3 : D A Y 1

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

Gated Broad Jumps for

4 4 30 seconds
Distance

5 yard - Bursts 12 1 25 seconds

30 yard - Bursts 5 1 45 seconds

X-Drill 4 1 60 seconds

10 yard - Circle Sprint 2 each direction 1 30 seconds

16
T H E P R O G R A M

W E E K 3 : D A Y 2

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Superset

Trap Bar Deadlifts 4 5 15 seconds

Pull-Ups 4 MAX 2 minutes

Superset
Single Arm DB Press 3 8 each arm 15 seconds
Decline Bench Sit-Ups 3 15 2 minutes

Superset
DB Bent Over One Arm
3 12 each arm 10 seconds
Row
DB Squat Jumps 3 8 1 minute

Superset
Barbell Step-Ups 4 6 each leg 10 seconds
Nordic Hamstring Falls 4 5 1 minute

Superset
Hanging Knee Raise 3 15 15 seconds
Russian Med Ball Twists 3 20 each side 10 seconds

17
T H E P R O G R A M

W E E K 3 : D A Y 3

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Shuttle Run (5,10,5,15,5,20) 4 1 60 seconds

Jumping Lunges 4 8 each leg 60 seconds

40 yard Burst 2 1 60 seconds

30 yard Burst 2 1 60 seconds

20 yard Burst 3 1 45 seconds

10 yard Burst 4 1 30 seconds

18
T H E P R O G R A M

W E E K 4 : D A Y 1

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Warm-Up 1 10 minutes 1 minute

High Skips for Height 4 8 each leg 15 seconds

Shuttle Run (5,10,50) 3 1 40 seconds

Lunge Hold 2 sets each side 30 seconds 30 seconds

Knee Tuck Jumps 5 5 20 seconds

100 yard Sprint 3 1 70 seconds

19
T H E P R O G R A M

W E E K 4 : D A Y 2

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Superset

Trap Bar Deadlifts 4 5 15 seconds

Pull-Ups 4 MAX 2 minutes

Superset
Single Arm DB Press 3 8 each arm 15 seconds
Decline Bench Sit-Ups 3 15 2 minutes

Superset
DB Bent Over One Arm
3 12 each arm 10 seconds
Row
DB Squat Jumps 3 8 1 minute

Superset
Barbell Step-Ups 4 6 each leg 10 seconds
Nordic Hamstring Falls 4 5 1 minute

Superset
Hanging Knee Raise 3 15 15 seconds
Russian Med Ball Twists 3 20 each side 10 seconds

20
T H E P R O G R A M

W E E K 4 : D A Y 3

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Shuttle Run (5,10,5,15,5,20) 4 1 60 seconds

Jumping Lunges 4 8 each leg 60 seconds

40 yard Burst 2 1 60 seconds

30 yard Burst 2 1 60 seconds

20 yard Burst 3 1 45 seconds

10 yard Burst 4 1 30 seconds

21
T H E P R O G R A M

W E E K 5 : D A Y 1

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Quick High Knees 3 10 yards 45 seconds

A-Skips 3 10 yards 30 seconds

B-Skips 3 10 yards 30 seconds

Seated Fast Arms 1 30 seconds 10 seconds

5 yard Bursts 5 1 20 seconds

Forward, Back Pedal (10

2 1 40 seconds
yards)

Forward, Back Pedal (20

2 1 60 seconds
yards)

40 yard Dash from 3 Point

3 1 90 seconds
Stance

22
T H E P R O G R A M

W E E K 5 : D A Y 2

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Superset

Box Jump 4 5 20 seconds

Chin-Ups 4 MAX 2 minutes

Superset
Barbell Back Squat 4 4 20 seconds
Farmer's Walk
4 15 yards each side 2 minutes
w/ Kettlebell

Superset
Barbell Bent Over Rows 3 10 15 seconds
One Leg Jumps for
3 4 each leg 90 seconds
Distance

Superset
Standing Barbell Military
3 10 15 seconds
Press

RDL's 3 6 1 minute

Superset
Push-Ups 3 15-25 15 seconds

Skater Jumps 3 5 each leg 2 minutes

23
T H E P R O G R A M

W E E K 5 : D A Y 3

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Vertical Jumps for Height 3 5 30 seconds

Shuffle Run (10 yards) 2 1 45 seconds

One Legged Side to Side

3 5 Jumps each Leg 20 seconds
Hops for Distance

30 yards and Back Sprint 2 1 60 seconds

20 yards and Back Sprint 2 1 45 seconds

10 yards and Back Sprint 3 1 30 seconds

5 yards and Back Sprint 5 1 15 seconds

24
T H E P R O G R A M

W E E K 6 : D A Y 1

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Quick High Knees 3 10 yards 45 seconds

A-Skips 3 10 yards 30 seconds

B-Skips 3 10 yards 30 seconds

Seated Fast Arms 1 30 seconds 10 seconds

5 yard Bursts 5 1 20 seconds

Forward, Back Pedal (10

2 1 40 seconds
yards)

Forward, Back Pedal (20

2 1 60 seconds
yards)

40 yard Dash from 3 Point

3 1 90 seconds
Stance

25
T H E P R O G R A M

W E E K 6 : D A Y 2

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Superset

Box Jump 4 5 20 seconds

Chin-Ups 4 MAX 2 minutes

Superset
Barbell Back Squat 4 4 20 seconds
Farmer's Walk
4 15 yards each side 2 minutes
w/ Kettlebell

Superset
Barbell Bent Over Rows 3 10 15 seconds
One Leg Jumps for
3 4 each leg 90 seconds
Distance

Superset
Standing Barbell Military
3 10 15 seconds
Press

RDL's 3 6 1 minute

Superset
Push-Ups 3 15-25 15 seconds

Skater Jumps 3 5 each leg 2 minutes

26
T H E P R O G R A M

W E E K 6 : D A Y 3

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Vertical Jumps for Height 3 5 30 seconds

Shuffle Run (10 yards) 2 1 45 seconds

One Legged Side to Side

3 5 Jumps each Leg 20 seconds
Hops for Distance

30 yards and Back Sprint 2 1 60 seconds

20 yards and Back Sprint 2 1 45 seconds

10 yards and Back Sprint 3 1 30 seconds

5 yards and Back Sprint 5 1 15 seconds

27
T H E P R O G R A M

W E E K 7 : D A Y 1

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Quick High Knees 3 10 yards 45 seconds

A-Skips 3 10 yards 30 seconds

B-Skips 3 10 yards 30 seconds

Seated Fast Arms 1 30 seconds 10 seconds

5 yard Bursts 5 1 20 seconds

Forward, Back Pedal (10

3 1 40 seconds
yards)

Forward, Back Pedal (20

3 1 60 seconds
yards)

40 yard Dash from 3 Point

3 1 90 seconds
Stance

28
T H E P R O G R A M

W E E K 7 : D A Y 2

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Superset

Box Jump 4 5 20 seconds

Chin-Ups 4 MAX 2 minutes

Superset
Barbell Back Squat 4 4 20 seconds
Farmer's Walk
4 15 yards each side 2 minutes
w/ Kettlebell

Superset
Barbell Bent Over Rows 3 10 15 seconds
One Leg Jumps for
3 4 each leg 90 seconds
Distance

Superset
Standing Barbell Military
3 10 15 seconds
Press

RDL's 3 6 1 minute

Superset
Push-Ups 4 15-25 15 seconds

Skater Jumps 4 5 each leg 2 minutes

29
T H E P R O G R A M

W E E K 7 : D A Y 3

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Vertical Jumps for Height 3 5 30 seconds

Shuffle Run (10 yards) 2 1 45 seconds

One Legged Side to Side

3 5 Jumps each Leg 20 seconds
Hops for Distance

30 yards and Back Sprint 2 1 60 seconds

20 yards and Back Sprint 2 1 45 seconds

10 yards and Back Sprint 3 1 30 seconds

5 yards and Back Sprint 5 1 15 seconds

30
T H E P R O G R A M

W E E K 8 : D A Y 1

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Quick High Knees 3 10 yards 45 seconds

A-Skips 3 10 yards 30 seconds

B-Skips 3 10 yards 30 seconds

Seated Fast Arms 1 30 seconds 10 seconds

5 yard Bursts 7 1 20 seconds

Forward, Back Pedal (10

3 1 40 seconds
yards)

Forward, Back Pedal (20

3 1 60 seconds
yards)

40 yard Dash from 3 Point

3 1 90 seconds
Stance

31
T H E P R O G R A M

W E E K 8 : D A Y 2

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Superset

Box Jump 4 5 20 seconds

Chin-Ups 4 MAX 2 minutes

Superset
Barbell Back Squat 4 4 20 seconds
Farmer's Walk
4 15 yards each side 2 minutes
w/ Kettlebell

Superset
Barbell Bent Over Rows 4 10 15 seconds
One Leg Jumps for
4 4 each leg 90 seconds
Distance

Superset
Standing Barbell Military
4 10 15 seconds
Press

RDL's 4 6 1 minute

Superset
Push-Ups 4 15-25 15 seconds

Skater Jumps 4 5 each leg 2 minutes

32
T H E P R O G R A M

W E E K 8 : D A Y 3

**All Drills Explained in Drill Guide**

Exercise Sets Reps Rest

Vertical Jumps for Height 3 5 30 seconds

Shuffle Run (10 yards) 2 1 45 seconds

One Legged Side to Side

3 5 Jumps each Leg 20 seconds
Hops for Distance

30 yards and Back Sprint 2 1 60 seconds

20 yards and Back Sprint 2 1 45 seconds

10 yards and Back Sprint 3 1 30 seconds

5 yards and Back Sprint 5 1 15 seconds

33
D R I L L G U I D E
D R I L L S

5 yard Bursts: Start in a three-point stance at the zero yard mark, on go, explode out 5 yards as fast
as possible.

5 yards and Back Sprint: Sprint out 5 yards, cut sharply at the 5 yard line, turn and explode back

10 yard Bursts: Start in a three-point stance at the zero yard mark, on go, explode out 10 yards as
fast as possible.

10 yards and Back Sprint: Sprint out 10 yards, cut sharply at the 10 yard line, turn and explode
back

10 yard Circle Sprint: Go to the center circle of a soccer field or create your own circle by placing
cones to create a circle with a 10 yard radius. Then start anywhere on the circle and sprint around as
fast as you can and stop once you have completed a full revolution.

20 yard Bursts: Start in a three-point stance at the zero yard mark, on go, explode out 20 yards as
fast as possible.

20 yards and Back Sprint: Sprint out 20 yards, cut sharply at the 20 yard line, turn and explode
back

30 yard Bursts: Start in a three-point stance at the zero yard mark, on go, explode out 20 yards as
fast as possible and then stride out for the last 10 yards.

30 yards and Back Sprint: Sprint out 30 yards, cut sharply at the 30 yard line, turn and explode
back to your starting point.

40 yard Bursts: Start in a three-point stance at the zero yard mark, on go, explode out 20 yards as
fast as possible and then stride out for the last 20 yards.

40 yard Dash from 3-Point Stance: Start in a three-point stance at the zero yard mark, on go,
explode out and sprint the 40 yards as fast as you can.

40 yards and Back Sprint: Sprint out 40 yards, cut sharply at the 40-yard line, turn and explode
back to the zero yard mark.

50 yard Sprints: Start in a standing position and sprint 50 yards.

50 yards and Back Sprint: Sprint out 50 yards, cut sharply at the 50-yard line, turn and explode
back to the zero yard mark.

75 yard Sprints: Start in a standing position and sprint 75 yards.

35
 D R I L L S

100 Yard Sprints: Start in a standing position and sprint 100 yards.

A-Skips: Start by performing a normal skipping motion, but after you raise each leg, explode it back
to the ground sharply. Make sure that the skip in between is fast and sharp. Search on YouTube for a
guide.

B-Skips: Same as the A-Skip but kick out you leg in front of you before pushing it sharply to the
ground. Search on YouTube for a guide.

Barbell Back Squats: See this guide from bodybuilding.com http://www.bodybuilding.com/exercises/

detail/view/name/barbell-squat

Barbell Bench Press: See this guide from Bodybuilding.com http://www.bodybuilding.com/exercises/

detail/view/name/barbell-bench-press-medium-grip

Barbell Bent Over Rows: See this guide from Bodybuilding.com http://www.bodybuilding.com/
exercises/detail/view/name/bent-over-barbell-row

Barbell Walking Lunge: See walking Lunges, except perform with a barbell and weight on your
back.

Broad Jumps for Distance: Start with a slightly wider than shoulder width stance, squat down,
explode out and forward as far as you can, land on both feet, gain your balance, stand up fully and
repeat for the required reps.

Burpees: Start in a standing position, drop down to a push up position, perform a push-up, then
quickly pop back up to a standing position and jump up. Then repeat until the allotted amount of time.

Cat Jumps: Grab a light weight pair of dumbbells that you can manage (I use 30 lb dumbbells) and
stand straight up. When ready, squat down just above parallel and jump up as high as you can. When
you land, immediately drop back down into the squat and repeat. The focus should be on explosion
and height on the jump.

Chin-Ups: Grab a bar a little more narrow than shoulder width apart with your palms facing towards
you and pull yourself up so that your chin goes above the bar.

DB Bent Over One Arm Row: See this guide from Bodybuilding.com http://www.bodybuilding.com/
exercises/detail/view/name/one-arm-dumbbell-row

DB Shoulder Press: See this guide from Bodybuilding.com http://www.bodybuilding.com/exercises/

detail/view/name/dumbbell-shoulder-press

36
 D R I L L S

DB Step-Ups: See this guide from Bodybuilding.com http://www.bodybuilding.com/exercises/detail/

view/name/dumbbell-step-ups

Decline Bench Sit-Ups: Find yourself a decline bench press and perform sit-ups for the required
amount of reps.

Forward, Back Pedal (10 yards): Place two cones 10 yards apart and start at either end. When
ready, sprint out 10 yards as fast as you can and when you reach the other cone, quickly transition to
a back pedal and sprint backwards 10 yards.

Forward, Back Pedal (20 yards): Place two cones 20 yards apart and start at either end. When
ready, sprint out 20 yards as fast as you can and when you reach the other cone, quickly transition to
a back pedal and sprint backwards 20 yards.

Front Squat: See this guide from Bodybuilding.com http://www.bodybuilding.com/exercises/detail/

view/name/front-squat-clean-grip

Front to Back Hops Over Obstacle: Place an obstacle on the ground like a cone or a dumbbell as
an obstacle to jump over repeatedly. When ready start on either side of the obstacle and jump over it
as fast as you can forward and backwards. You should be jumping forwards and backwards and
should be facing the same direction the entire time. Keep jumping for the designated amount of time.

Gated Broad Jumps for Distance: Place two cones on the ground to create the first gate. Stand in
that gate and perform a broad jump for distance as far as you can and place two more cones to
create another gate at that location. Then perform the rest of your broad jumps within these two
gates. This will push you to jump further and beat your first jump.

Glute Bridge: See this guide from Bodybuilding.com http://www.bodybuilding.com/exercises/detail/

view/name/glute-bridge-hamstring-walkout

Hanging Knee Raise: See this guide from Bodybuilding.com and perform it without the partner’s
resistance http://www.bodybuilding.com/exercises/detail/view/name/partner-hanging-knee-raise-with-
manual-resistance

Hanging Leg Raise: Same as hanging knee raise, but instead of bending your knees, keep your
legs straight and toes flexed up.

High Skips for Height: Just like normal skips, but try to jump as high as you possibly can each skip.

Incline Bench Press: See this guide from Bodybuilding.com http://www.bodybuilding.com/

exercises/detail/view/name/barbell-incline-bench-press-medium-grip

37
 D R I L L S

Jumping Lunges: Same as the explosive lunges, except go for height instead of quickness.

Knee Tuck Jumps: Just like Vertical Jumps for Height, but at the top of the jump, tuck your knees
upwards to your chest.

Leg Press: See this guide from Bodybuilding.com http://www.bodybuilding.com/exercises/detail/

view/name/leg-press

Lunge Hold: Go into a lunge position so that your knee is barely off the ground; hold there for the
required amount of time.

Machine Crunches: See this guide from Bodybuilding.com http://www.bodybuilding.com/exercises/

detail/view/name/ab-crunch-machine

Machine Hamstring Curl: See this guide from Bodybuilding.com http://www.bodybuilding.com/

exercises/detail/view/name/lying-leg-curls

Machine Leg Extension: See this guide from Bodybuilding.com http://www.bodybuilding.com/

exercises/detail/view/name/single-leg-leg-extension

One Legged Hops for Distance: Stand on one leg, bend down slightly, then hop as far as you can
forward. You will then land on the same leg, get your balance and then repeat for the designated
number of reps.

One Legged Side to Side Hops for Distance: Stand on your right leg, get your balance, and then
jump as far as you can to your left. You will then land on your left foot, gain your balance and then
jump as far as can to your right. This time, you will land on your right foot and then you will repeat the
entire process.

Pull-ups: Grab a bar a little wider than shoulder width apart with your palms facing away from you
and pull yourself up so that your chin goes above the bar.

Quick High Knees: Just your typical high knees run, but as fast as possible. Bring your knees up to
waist height with every step.

Russian Med Ball Twists: See this guide from Bodybuilding.com http://www.bodybuilding.com/
exercises/detail/view/name/russian-twist

Seated Fast Arms: Sit on the ground with your legs straight out in front of you like you are about to
reach forward and touch your toes. Instead, pretend like you are running and move your arms in the

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running motion as fast as you can. Keep the elbow locked at 90 degrees and focus on the running
dynamic. This is a great exercise used by 100m sprinters to increase their speed.

Shuffle Run (10 yards): Place two cones 10 yards apart and start at either end. When ready, shuffle
laterally 10 yards as fast as you can staying low and not clicking your heels together. When you reach
the other cone, quickly transition to a shuffle the other direction back 10 yards.

Shuttle Run (5,10,50): Place cones at the zero yard mark, 5-yard mark, 10-yard mark, and 50-yard
mark. Start at the zero and sprint out 5 yards. When you reach the 5-yard mark, sharply plant and
turn and explode back to the zero mark, perform the cut again and repeat at the 10 and 50 yard
marks. Your pattern should go 0, 5, 0, 10, 0, 50, 0.

Shuttle Run (5,10,5,15,5,20): Place cones at the zero yard mark, 5-yard mark, 10-yard mark, 15-yard
mark, and 20-yard mark. Start at the zero and sprint out 5 yards. When you reach the 5-yard mark,
sharply plant and turn and explode back to the zero mark, perform the cut again and repeat at the
10, the 5 again, the 15, 5 again, and 20 yard marks. Your pattern should go 0, 5, 0, 10, 0, 5, 0, 15, 0,
5, 0, 20, 0.

Side to Side Hops Over Obstacle: Place an obstacle on the ground like a cone or a dumbbell as an
obstacle to jump over repeatedly. When ready start on either side of the obstacle and jump over it as
fast as you can side to side. You should be jumping left to right and facing the same direction the
entire time. Keep jumping for the designated amount of time.

Standing Barbell Military Press: See this guide from Bodybuilding.com http://
www.bodybuilding.com/exercises/detail/view/name/standing-military-press

Standing Oblique Side Crunch with Plate: Grab a 25 lb, 35 lb, or 45 lb plate or dumbbell with only
one hand. Let the weight hang from your side. Stand straight up and lean over sideways so that the
weight is being lowered to the ground, then come back up to standing straight and then lean over to
the other side and squeeze your obliques. Repeat for the designated number of reps.

Vertical Jumps for Height: This is just like Broad Jumps For Distance, but instead of jumping out
forward as far as you can you will jump up straight as high as you can. Then as you come back
down, land on both feet, dip down and repeat.

Walking Lunges: Perform a lunge by stepping out in front of you with your right foot. Then step up
and bring you back foot forward and up so you are standing one step forward. Then repeat with the
opposite foot forward this time. Keep going until you have walked out the required distance. Try to
barely touch your knee to the ground, do not rest it on the ground or smack it hard. Control it!

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X-Drill: Place 4 cones on the ground to create a 10x10 yard Box. Then, place a cone in the center of
the box and start in the center and sprint out and around the front left cone and back to the center.
Touch the center cone with your hand and then repeat for the front right cone. Then, repeat for the
back right cone and back left cone

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