Description

Speed & Change of Direction – Level 1 is an introductory performance program designed to teach, refine, and build capacity for acceleration, deceleration, speed, and change of direction mechanics.

This program focuses on how to move well before moving fast. Rather than chasing maximal outputs, it develops the foundational patterns, coordination, and tissue tolerance required for safe, efficient speed and agility development.

It is ideal for athletes who want to improve speed and movement quality, but know they need a strong technical and physical base before progressing to higher-intensity sprinting or reactive work.

Speed & COD Level 1 is ideal for:

• Athletes new to structured speed and agility training
• Field and court sport players rebuilding speed capacity
• Those returning from injury or periods of reduced running
• Anyone wanting to improve mechanics without excessive fatigue

The program is built on the Pro-Grade Progression Protocol, a 12-week framework divided into three intentional phases that progressively develop movement quality, load tolerance, and performance readiness.

Phase 1 – Capacity & Control

• This phase establishes clean sprint and change-of-direction mechanics through controlled drills and low-intensity exposure.
• Focus is placed on posture, joint alignment, foot strike, and trunk control to build confidence and technical consistency.
• The goal is to develop movement tolerance and coordination without fatigue or overload.

Phase 2 – Strength & Load Progression

• Once mechanics are established, controlled loading and intensity are introduced.
• Acceleration, deceleration, and directional drills become more demanding while maintaining technical standards.
• This phase builds strength, stiffness, and work capacity specific to speed and COD demands.

Phase 3 – Performance & Resilience

• The final phase integrates mechanics into more dynamic and reactive movement patterns.
• Athletes learn to express speed and directional changes under higher intent while maintaining control.
• This ensures speed and agility gains are durable, repeatable, and transferable to sport.

Across the full 12 weeks, progression is planned and guided so athletes are never guessing when to push or pull back. Emphasis is placed on quality of movement, efficient ground contact, and appropriate exposure rather than maximal effort.

All training is delivered through the app, with structured sessions, clear intent behind every drill, and built-in progression across phases.

This program teaches speed and change of direction the way it should be taught – with patience, structure, and mechanics-first progression.