Speed & Change of Direction
Acceleration and cutting are skills you can train. One day builds your first steps, the other teaches you to brake and change direction under control.
Equipment: A field or open space of 30 m, cones, a phone to film Get the free PDFFilm a 20 m sprint from a standing start and time it on your phone, then repeat with a 5-0-5 (sprint 15 m, turn on a line, sprint 5 m back). Beginner if you don't sprint every week in your sport, or are coming back from a break. Intermediate if you sprint weekly and jump and land pain-free. Retest both in week 4.
2 days with 48 h between them, when you're fresh (e.g. Tue / Fri). Not the day after heavy legs or a match. Every rep at full quality: when you slow down, the session is over.
Strong athletes start smart.
The best block fails if you start it hurt. Answer these 6 honestly:
- Has a doctor ever told you that you have a heart condition or high blood pressure?
- Do you get chest pain at rest, in daily life or when you exercise?
- Have you lost your balance from dizziness, or fainted, in the last 12 months?
- Do you have a chronic medical condition, or take prescribed medication for one?
- Do you have a bone, joint or muscle problem, or an injury from the last 12 months, that training could make worse?
- Has a doctor told you to exercise only under medical supervision?
All no? You're good to go. Start at your level and follow the progression.
Any yes? Check with your doctor or physio first, then message me. I'll tell you how to adapt the block, free.
Under 18? Go through this with a parent or guardian. These blocks are general guidance, not medical advice or individual coaching. Stop and get help if you feel chest pain, dizziness or sharp pain. Questions adapted from the PAR-Q+.
3 min jog · leg swings ×10 each way · A-march to A-skip 2×15 m · B-skip 2×15 m · lateral shuffle 2×10 m/side · 2 build-up runs at 60% and 80%
Day A: acceleration
| Exercise | Beginner | Intermediate | Rest |
|---|---|---|---|
| A. Wall drill | Wall march, 3×6/leg | Wall switches, 3×3 | 60 s |
| B. Plyometric | Pogo jumps, 3×10 | Broad jump, 4×3, stick the landing | 90 s |
| C. Starts | Falling start, 10 m ×5 | Half-kneeling start, 10 m ×6 | 90 s |
| D. Sprints | 20 m ×4 at 90% | 20 m ×5 at max effort | 2 min |
| E. Resisted sprint | — | Light band or partner, 10 m ×4 | 2 min |
| F. Single-leg RDL | Bodyweight, 2×8/side | DB, 3×8/side | 60 s |
Day B: deceleration and change of direction
| Exercise | Beginner | Intermediate | Rest |
|---|---|---|---|
| A. Deceleration | Snap-down to athletic stance, 3×5 | 10 m sprint, stop in 3 steps, ×5 | 60 s |
| B. Lateral bounds | Stick each landing, 3×4/side | Continuous, 3×5/side | 90 s |
| C. 5-0-5 | At 80%, ×4/side | Max effort, ×4/side | 2 min |
| D. Shuffle to sprint | On your own cue, ×4 | Partner points the direction, ×6 | 90 s |
| E. 45° cuts | 4 cuts at 80% | 6 cuts at max effort | 90 s |
| F. Split squat iso hold | 3×20 s/side | 3×30 s/side, DB | 60 s |
4-week progression
| Week | Focus | Change |
|---|---|---|
| Week 1 | Technique | Every sprint and cut at 80–90% |
| Week 2 | Exposure | +1 rep on C, D and E |
| Week 3 | Intent | Beginner: sprints at max effort. Intermediate: all D and E drills reactive to a partner |
| Week 4 | Deload + retest | Half the reps. Day B: retest 20 m sprint and 5-0-5 |
Broad jump → pogo jumps (regress) or single-leg hops (progress). 5-0-5 at 80% (regress) or reacting to a partner's call (progress).
Push the ground back and down in the first steps, with a strong forward lean. To brake, lower your hips and take short, fast steps. Short reps, long rests: speed is built fresh, not tired.
Take the full block with you.
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How to read this: RIR = reps you could still do at the end of a set. Tempo 3-1-1-0 = 3 s lowering, 1 s pause at the bottom, 1 s lifting, no pause at the top; X = as fast as possible.
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