OVERSPEED AGILITY & ACCELERATION PROGRAM
8-Week Maximum Velocity & Change of Direction Development
Program Overview
The Overspeed Agility & Acceleration Program is an 8-week maximum velocity and change of direction development system designed to push your speed to elite levels. This program combines overspeed training methods, wicket drills, and advanced acceleration protocols to develop both linear speed and multi-directional agility.
Built on cutting-edge speed science, this program progresses through two distinct phases: Weeks 1-4 focus on Accumulation (Acceleration/Technical foundation), while Weeks 5-8 shift to Transmutation (Max Velocity/Agility expression). The program emphasizes proper sprint mechanics, reactive agility, and the ability to maintain speed through direction changes.
Training includes resisted and assisted speed work, technical change of direction drills on grass for joint preservation, wicket training for stride optimization, and fly-10 protocols for maximum velocity development. Each session is carefully structured to balance high CNS demand days with technical recovery work, ensuring optimal adaptation without overtraining.
What You'll Get
Training Principles
- Max velocity development through wickets and fly-10s
- Overspeed training with reduced resistance
- Technical COD work on grass for joint preservation
- Progressive distance increases (10/20/30 yards)
- Video analysis for sprint mechanics optimization
Warm-Up Protocol
General Warm-Up (15-20 min)
Specific Warm-Up
- →Stride - 20yd x 2
- →Straight Leg Skip - 20yd x 2
- →A Skip - 20yd x 2
- →Prime Times (Fast/Power) - 20yd x 2
- →Power Skip Distance - 20yd x 2
- →Power Skip Height - 20yd x 2
- →High Knee Speed Change - 5/5/10yd x 2
- →Pogo Hop - 10yd x 2
- →10 Yard Sprint x 2
Program Phases
WEEKS 1-4: ACCUMULATION PHASE
Acceleration/Technical Foundation
Day 1: Horizontal Acceleration + Power
Day 2: Technical COD (Regen/Grass)
Day 3: Acceleration + Speed Work
Day 4: Technical Tempo/Mobility (Low CNS)
WEEKS 5-8: TRANSMUTATION PHASE
Max Velocity/Agility Expression
Focus shift to power expression across all vectors with band resistance, increased plyometric complexity, velocity/speed work, and elastic strength emphasis.
Recovery Protocols
Hydrotherapy
15-minute sessions post-workout
Massage
Scheduled recovery sessions
Active Recovery
5-minute bike cool-downs
Who This Is For
- Track and field athletes seeking maximum velocity
- Football skill position players (WR, DB, RB)
- Soccer, basketball, and lacrosse players needing agility
- Athletes looking to improve 40-yard dash times
- Anyone committed to elite-level speed development
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Program Total