Sprints & Agility

Get faster off the mark, hit higher top speed, and change direction like an athlete.

✅ Sprint mechanics that actually make you quicker (accel → max-velocity)
✅ Acceleration drills: sled pushes, wall drives, band starts, hill sprints
✅ Top-speed work: flying sprints, bounding, A/B-skips, overspeed (5–10%)
✅ Agility & COD: cone reactions, pro agility, T-drill, lateral bounding
✅ 3-day weekly plan + rest guidelines so you train speed (not cardio)