Youth Speed Academy - Weekly Training Overview
Get a real look at what our youth athletes are doing to become faster, quicker, and more explosive.
Here’s the exact weekly training structure used in our program:
Weekly Structure (4 Training Days)
Day 1: Acceleration
Focus: Driving out, not reaching.
Key Points:
Low foot recovery — avoid lifting the feet too high.
Drive big through the hips and glutes.
Push horizontally off the ground, not vertically.
Day 2: Lateral Change of Direction
Focus: NO wasted movement.
Key Points:
Drop the waist level when changing direction.
Push-step technique — always keep one foot grounded.
Keep shoulders stacked directly over the waist.
Maintain optimal foot positioning — not too wide or too narrow.
Day 3: Top-End Speed
Focus: Opening up stride naturally.
Key Points:
Push forward to increase stride without reaching.
Emphasize leg curl, hip lock, and cycle motion.
Stay relaxed — relaxed runners are faster runners.
Day 4: Fast Feet / Fast Twitch
Focus: Controlled, explosive movement.
Key Points:
Lift through the hips, not just the feet.
Fast hands = fast feet. Upper body rhythm drives lower body speed.
Quick transitions and bursts out of movement are critical.
Conditioning Component
Every day starts with specific conditioning.
Anyone can perform when fresh — champions are built by executing under fatigue.
Daily Pre-Workout Phases
Each session begins with a proven warm-up system:
Dynamic Movement – Warm up the muscles.
Activation – Fire up glutes, hamstrings, hip flexors, and core.
Mobility – Open up hips, shoulders, and critical joints.
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