Now that you’ve worked your way through SpeedAgility.Zero & SpeedAgility.One you are ready to take on the challenge of SpeedAgility.Two – the next stage in our MP Speed & Agility long term athlete development field work series.
Program details:
– Two Phases – Two to four weeks each
– Day 1 – Defensive Agility
– Day 2 – Linear Speed
– Day 3 – Offensive Agility
– Equipment – Ladder, cones, training partner(s), and a variation with superbands
The Program
In SA.Two you will journey through two phases of three weekly workouts: one defensive emphasis day, one linear speed day, and one offensive emphasis day. You’ll be introduced to our IFP/OFP Defensive Shuffle and Defensive Unders progression, advanced hip dissociation work, and advanced speed drills. At the same time you will continue to refine the essentials of IFP & OFP change of direction by performing both serpentine and crossover refinement circuits.
Workouts can be performed with your full team during practice, at a small group pod workout, or simply out at the field with your training partner and you.
Each phase should last for two to four weeks yet, you can decide how much time you need in each phase. Progress to the next phase only upon understanding the new MP.Agility concepts / progressions as well as acquiring an ability to demonstrate each drill with excellence in technique. Strive to make your technique even better than our awesome MP Athlete demo models!
To execute the program you will need cones, superband, ladder, and a training partner. Don’t have access to some of required equipment? We have convenient Amazon links on our Gear page.
Sequences vs Circuits
A sequence is executed by performing one set of each of the exercises in sequence.
Example: A1, A2, A3, A4, A5. Perform one of each then move onto B’s.
A circuit is executed by performing each exercise in the circuit from top to bottom and then beginning again at the top and repeating the circuit for the allotted number of sets.
For example: Circuit x 3 =
– B1, B2, B3, B4
– B1, B2, B3, B4
– B1, B2, B3, B4
