12 WEEK PROGRAMME

SPEED
& AGILITY

Duration 12 WEEKS

Frequency 3-4 SESSIONS / WEEK

Equipment GYM ACCESS REQUIRED

Level ALL LEVELS

BUILT FOR ATHLETES WHO NEED EXPLOSIVENESS.

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Court and field players who are strong in the gym but slow off the first step.

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Athletes whose change of direction breaks down under fatigue late in games.

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Players preparing for pre-season sprint and agility testing.

HOW THE BLOCKS RUN

The programme runs all three blocks over twelve weeks. Block three is where the speed you have built is applied at game intensity: reaction, change of direction and repeated sprints.

Programming follows established periodisation principles from peer-reviewed strength and conditioning research.

FOUNDATION

BLOCK ONE · WEEKS 1-4

Develop base strength and movement efficiency for acceleration and deceleration.

DEVELOPMENT

BLOCK TWO · WEEKS 5-8

Refine max velocity mechanics and introduce advanced change-of-direction drills.

PEAK

BLOCK THREE · WEEKS 9-12

Optimise speed and agility under game-like conditions with high-intensity drills.

EVIDENCE-BASED, ALWAYS

WHAT IS INCLUDED

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Every session programmed in the app with video demos and technical cues.
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Monthly adjustments based on your training load and performance data.
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Direct line to your coach for form feedback and strategy via in-app messaging.
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Integrated protocols to reduce injury risk, specific to your athletic profile.

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"The structure is what I was missing. Every session has a purpose."

MATEVZ KUNST

SV 04 PLAUEN-OBERLOSA — GERMANY

BE HONEST WITH YOURSELF

THIS IS NOT FOR YOU IF

closeYou have real pain during the main movements of the programme
closeYou are rehabilitating an injury and need clinical care first
closeYou need constant individual supervision
closeYou need your load adjusted week to week around your club

If any of those describe you, a programme is the wrong tool. The Pro Pack adjusts the work around your context, and if you are coming back from injury we would rather talk first.

ACTIVE INTAKE

START THE PROGRAMME

You register here and we email you the payment link and your PPP app access. Not sure this is the right one? Book a free call instead.

179 EUR for 12 weeks.

UNSURE?