Week 3: Get Speedy While Changing Direction

All field and court sport athletes need to be fast, but being fast is not just in a forward direction. It includes having the ability to stop and go any direction at any moment without notice.

That’s why we created a free 15 minute change of direction and agility workout that you can add into your routine.

Watch to the end and TAKE ACTION for an offer we are only extending to SERIOUS athletes like yourself!

3 DIMENSIONAL GROUND CONTACT: Everything starts with building a relationship with the ground. Being fast off the ground, controlling your body, and moving in all planes of motion set the stage for all athletic movement.

Areas Improved: Ground contact, pliability, 3d moves, tissue resiliency, rhythm, timing, and coordination.

Complete 3×5 hurdles each move each direction.

DECEL PREP: The basics are the single most important factor in being quick. Starting with dropping your hips, getting low, and being in a position you can move from.

Areas Improved: Deceleration foundation, strength, strong base.

Complete 3×10 each.

CROSSOVER PROGRESSION: One of the most common moves you’ll use on the field or court and a strong area of improvement for most athletes. Understanding each move starting from the first step will set you up to be fast while navigating a game situation.

Areas Improved: Deceleration, agility, strength, acceleration, efficiency, rhythm, timing, speed.

Complete 3×6 each move each side.

QUICK FEET TO CROSSOVER: Taking a move you have mastered, add chaos into the drill. Without losing quality in your movement translate it to the field.

Areas Improved: Crossover, deceleration, movement efficiency, ground contact, agility, reaction.

Complete 3×6 each move each side.

Now if you are an athlete who REALLY wants to make a difference, we are here to help you prioritize WHAT to do, WHEN to do it, and exactly HOW to do it. We work in between your hectic life schedule to get you the results you’re willing to work for.

We offer a free Gap program to anyone committed to joining our 12 or 8 week Mentorship early. This gives your athlete full access to our resources and coaches and more momentum into workouts so we hit the ground running day 1.

Want in? Click “Take the Leap!” below.

This will take you to a calendar and all you have to do is fill out the best time for us to talk. We will then help map out an exact plan of what you need to reach your SPEED GOALS!

Davin completely revamped his sprint in just 3 weeks

Troy found himself losing more defenders each week from his clean new movement

Lilya added new purpose to old drills and found her self gaining speed

Hayley couldn’t believe her eyes watching her old form just a few weeks into our 1on1 mentorship

Alex’s new normal is ice pack and pain killer free, even with a heavier workload

Rylee gained confidence and happiness after working with us 1on1, she lost that fear and can’t wait to go play