Speed and COD 8 week Program Level 2 - For Field and Court Based Athletes
Thank you for ordering this specially written training program from ASSA. It has been written by Ranell Hobson utilising her decades of coaching experience to maximize your performance gains in the most efficient way.
This program is designed as a ‘next step’ progression from the 8 Weeks to Speed Original Program. It has advanced progressions, competency in the technical speed development and change of direction mechanics, movement and stability skills in the original program are assumed.
There are 10 programs in total. 2 complete warm ups, 4 Sport Speed programs, 2 Core training and 2 Stretch programs. Each training session should be performed for two weeks as a minimum. You can perform the sessions once, or for better results, twice a week with two days’ rest between sessions.
It is of vital importance to follow the Warmup carefully. It has been designed to prepare you for the upcoming session. In fact by following the Master Program pdf file perfectly you will gain maximum benefit from this outstanding program.
Any niggles or pain should be addressed immediately by the athlete prior to returning to the session and if in any doubt then err on the side of caution and treat appropriately.
Again thank you for your purchase and we look forward to hearing of your success from this program. Please keep an eye out for other ASSA programs written by Ranell to further help build the athlete from within.
Following our social medial platforms will be of great assistance in this as we use these for keeping our members updated of all of the Academy's latest events and developments. Links are at the top of this page.
Questions or feedback please contact me personally on [email protected] and I will be happy to help in any way that I can.
Complete Program Details PDF
This program is designed to be used in conjunction with the downloaded video of the complete sessions.
There are 10 programs in total. 2 complete warm ups, 4 Sport Speed programs, 2 Core training and 2 Stretch programs. Each training session should be performed for two weeks as a minimum. You can perform the sessions once, or for better results, twice a week with two days’ rest between sessions.
The program consists of 1 PDF file (this document), 8 Video files and the stretching guide which are shown in the attached lessons.
This program cannot be completed correctly without watching the videos of each program before commencing.
TO START : download a copy of the program PDF by clicking the button below :
Program Menu
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The Warm up used in weeks 1 to 4 of the program is below. Each exercise below should be performed in succession. There are 20 steps in the warm up.
Warm Up Program Video 1 - Weeks 1 to 4
1. Shuttle jog – place 5 cones at 10m distances. Jog up to the fifth cone (50m) and return, then jog to the fourth cone (40m) and return, then jog to the third cone (30m) and return, jog to the second cone (20m) and return, jog to the first cone (10m) and return. Total jogged distance = 300m
2. Perform 8 (4 on each side), Walking quad stretches with a contralateral reach
3. Perform 16 (8 on Each side) Walking Leg swings
4. Perform a relaxed skip moving from Heel to Toe for 40m
5. Perform 4 functional squats then 4 dynamic adductor lunges to each side.
6. Perform a Run Through at 75% over 40m
7. Perform 8 Forward Lunges and 8 Rear Lunges (4 on each side).
8. Jog 20m, Accelerate 20m, jog down 10m. Repeat
9. Perform 3 Inchworms and 3 Spiderman dynamic stretches travelling forward
10. Perform a Run Through at 75% over 40m
11. Perform 4 x ‘Out, In, Out’ dynamic mobility jumps moving forward. Jog for 10 m and repeat.
12. Side shuffle 10m turn and jog 10 m and repeat travelling laterally.
13. Perform a Run Through at 80% over 40m
14. Perform carioca on Left and Right sides for 40m, changing sides at each cone
15. Jog 20m, Accelerate 20m, jog down 10m
16. Perform the Drum Major drill for 20m
17. Perform forward skips for distance for 40m
18. Perform 1 narrow squat to 1 curtsey squat Left then 1 narrow squat to 1 curtsey squat right. Perform 8 squats and 4 each side curtsey squats
19. Jog 10m, Accelerate 30m, jog down 10m
20. Accelerate hard for 20m walk back and repeat
At this time of a training session I suggest the athlete / player, Foam roll, Acu Ball or Stretch any tight spots or niggles that presented themselves in the warm up. If the athlete / player is ready to continue them move straight into the Conditioning Phase of the Session.
The Warm up used in weeks 5 to 8 of the program is below. Each exercise below should be performed in succession. There are 17 steps in the warm up.
Warm Up Program Video 2 - Weeks 5 to 8
1. Shuttle jog – place 5 cones at 10m distances. Jog to the fifth cone (50m) and return, Jog up to the fourth cone (40m) and return, then jog to the third cone (30m) and return, jog to the second cone (20m) and return, jog to the first cone (10m) and return. Total jogged distance = 300m
2. Perform 1 functional squat and 1 dynamic curtsey squat to the Left then 1 functional squat and 1 dynamic curtsey squat to the Right. This is 1 complete rep. Perform 4 reps in total without stopping.
3. Perform 16 Dynamic ‘A’ marches (8 on each side) travelling forward
4. Perform a Run Through at 75 % over 50m
5. Perform 1 forward lunge and 1 adductor lunge on the left side then perform 1 forward lunge and 1 adductor lunge on the right side. This is 1 complete rep. Perform 4 reps in total without stopping.
6. Perform a 50m relaxed skip driving from heel to toe.
7. Perform the Cossacks to Mountain Climbers to Calf Dynamic stretch combination (as shown in the video)
8. Perform 6 lateral walks to 6 lateral step overs on each leg
9. Perform 4 x ‘Out, In, In, Out’ dynamic mobility jumps moving forward. Jog for 10 m and repeat.
10. Perform a Run Through at 75 % over 50m
11. Perform the Ankling drill over 10m Walk back and repeat 3 times
12. Jog 20m, Accelerate 20m, jog down 10m
13. Perform a Run Through at 80 % over 50m
14. Perform 8 (4 on each side) A skips to 16 (8 on Each side) Step Overs
15. Perform the Carioca drill to brake for 10m with a Left leg lead and 10m return with a Right leg lead. Repeat twice
16. Perform a Run Through at 80 % over 50m
17. Accelerate hard for 20m walk back and repeat
At this time of a training session I suggest the athlete / player, Foam roll, Acu Ball or Stretch any tight spots or niggles that presented themselves in the warm up. If the athlete / player is ready to continue them move straight into the Conditioning Phase of the Session.
Conditioning 1 Program
SPORT SPEED CONDITIONING 1: Weeks 1 & 2
After completing Warm up # 1 Follow the conditioning session below
SPEED MECHANICS
There are 3 exercises making up the short Speed Mechanics skills section of the conditioning phase. They should be performed in succession with only a walk back to the start line between each as rest between repetitions.
1. Perform the Wall Drill against a wall or fence, focus on maintaining a straight line between head and heel. Perform 5 switches as 1 repetition. Then perform again with the opposing starting leg. Complete 6 sets (3 on each side)
2. Perform the ‘A’ Series of Drills covering 40m. Walk back and repeat.
3. Perform the Progressive stride cycle drill, Walk back and repeat
LINEAR SPEED
There are 3 exercises making up the linear speed section. They should be performed in succession. Be sure to follow the rests accurately as speed training requires the nervous system to be fresh between reps for best results.
1. Perform 4 x 10m sprints from a prone position. Have 1 min rest between reps.
2. Perform 3 x 25m sprints from a 5m rolling start. Have 90 sec rest between reps.
3. Perform 2 x 40m sprints from a standing start. Have 2 mins rest between reps.
CHANGE OF DIRECTION SPEED
There are 3 exercises making up the COD speed section. They should be performed in succession. Be sure to follow the rests accurately as speed training requires the nervous system to be fresh between reps for best results.
1. Perform 3 x 5:0:5 sprint (5m sprint to 5m return sprint with quick COD). The first rep from a standing start. The second rep from a prone position and the third rep from a reverse prone position. Have a 30 sec rest between reps.
2. Perform the Z drill with return crossover run. Have a 1 min rest between reps. Complete three (3) reps in total.
3. Perform the Square drill to sprint. Perform three times with sprint distance shortening in each rep. In the first rep the sprint is 30m, second rep – 20m and third rep – 10m.
The SPEED & CHANGE OF DIRECTION SESSION is now complete.
Finish with the Core and Stretch Program # 1.
Conditioning 2 Program
SPORT SPEED CONDITIONING 2: Weeks 3 & 4
After completing Warm up # 1 Follow the conditioning session below
LINEAR SPEED
There are 3 exercises making up the linear speed section. They should be performed in succession. Be sure to follow the rests accurately as speed training requires the nervous system to be fresh between reps for best results.
1. Perform 4 x 10m sprints from a kneeling position. Have 1 min rest between reps.
2. Perform 3 x 30m sprints from a 10m rolling start. Have 90 sec rest between reps.
3. Perform 2 x 40m sprints from a skater drill start. Have 2 mins rest between reps.
CHANGE OF DIRECTION SPEED
There are 3 exercises making up the linear speed section. They should be performed in succession. Be sure to follow the rests accurately as speed training requires the nervous system to be fresh between reps for best results.
1. Perform 3 reps of the 5:5:10 sprint (5m sprint to 5m return sprint to 10m sprint all with quick COD). The first rep from a standing start. The second rep from a prone position and the third rep from a reverse prone position. Have a 30 sec rest between reps.
2. Perform 4 reps of the Back Pedal to Shuffle to 10m Sprint drill. Have a 45 sec rest between reps.
3. Perform 4 reps of the Diagonal sprints drill. Have a 45 sec rest between reps.
The SPEED & CHANGE OF DIRECTION SESSION is now complete.
Finish with the Core and Stretch Program # 2.
Conditioning 3 Program
SPORT SPEED CONDITIONING 3: Weeks 5 & 6
After completing Warm up # 2 Follow the conditioning session below
PLYOMETRICS AND LINEAR SPEED
There are 3 exercises making up the linear speed section. They should be performed in succession. Be sure to follow the rests accurately as speed training requires the nervous system to be fresh between reps for best results.
1. Perform 3 reps of the 3 rocket Jumps to 20m sprint. Have a 60 sec rest between reps.
2. Perform 3 reps of the 3 horizontal Jumps to 30m sprint. Have a 90 sec rest between reps.
3. Perform 2 reps of the quick foot manoeuvring around cones to a 50 m sprint. Have a 3 min rest between reps.
CHANGE OF DIRECTION SPEED
There are 4 exercises making up the linear speed section. They should be performed in succession. Be sure to follow the rests accurately as speed training requires the nervous system to be fresh between reps for best results.
1. Perform a 10m Lateral run on the Left to a 10m Sprint. Have a 40 sec rest and repeat.
2. Perform a 10m Lateral run on the Right to a 10m Sprint. Have a 40 sec rest and repeat.
3. Perform two side shuffles to the left into a curved run and 20m sprint. Have a 60 sec rest and repeat.
4. Perform two side shuffles to the right into a curved run and 20m sprint. Have a 60 sec rest and repeat.
The SPEED & CHANGE OF DIRECTION SESSION is now complete.
Finish with the Core and Stretch Program # 1.
Conditioning 4 Program
SPORT SPEED CONDITIONING 4: Weeks 7 & 8
After completing Warm up # 2 Follow the conditioning session below
PLYOMETRICS AND LINEAR SPEED
There are 5 exercises making up the linear speed section. They should be performed in succession. Be sure to follow the rests accurately as speed training requires the nervous system to be fresh between reps for best results.
1. Perform 3 reps of a 40m Speed Skip. Have a 60 sec rest between reps.
2. Perform 3 reps of 6 Plyo lunges (3 on each side) into a 20m sprint. Have a 90 sec rest between reps.
3. Perform 3 reps of 3 high hurdle jumps OR three tuck jumps into a 40m Sprint. Have a 2 min rest between reps.
CHANGE OF DIRECTION SPEED
There are 5 exercises making up the linear speed section. They should be performed in succession. Be sure to follow the rests accurately as speed training requires the nervous system to be fresh between reps for best results.
1. Perform 3 reps of a 40m of Sprint to Back Pedal. 10m Sprint 5m Back Pedal 15m sprint 5m back pedal continuing for 40m. Have 90 sec rest between reps.
2. Perform 3 reps of the extended Star drill. Have 90 sec rest between reps.
3. Perform 4 reps of the short curve to cone colour reaction drill. Have a 60 sec rest between reps.
The SPEED & CHANGE OF DIRECTION SESSION is now complete.
Finish with the Core and Stretch Program # 2.
CORE & STRETCH PROGRAM # 1
Core Exercises
1. Perform the dead bug with arm and leg release slowly. Perform 10 reps on each side. Rest for 30 seconds and repeat twice.
2. Perform 30 sprinters crunches (15 on each side). Rest for 30 seconds and repeat twice.
3. Perform 10 prone dish rocks into 10 swimmer kicks. Rest for 30 seconds and repeat twice.
CORE & STRETCH PROGRAM # 2
Core Exercises
1. Perform the Supine dish rocks for 25 seconds. Rest for 30 seconds and repeat twice.
2. Perform the reverse crunch for 20 repetitions. Rest for 30 seconds and repeat twice.
3. Perform the “Y “ lift for 15 repetitions. Rest for 30 seconds and repeat twice.
