Speed and Agility Training Online

Can’t get to the Performance Center? No problem. Enjoy Training Sessions designed for home, at the park, in the yard, etc.


Speed and Agility Training Online

Can’t get to the Performance Center? No problem. Enjoy Training Sessions designed for home, at the park, in the yard, etc.


HOW IT WORKS

STEP 1. Review the workout.

STEP 2. Watch the video for focus areas & instructions from Redline Coaches.

STEP 3. GET AFTER IT!

HOW IT WORKS

STEP 1. Review the workout.

STEP 2. Watch the video for focus areas & instructions from Redline Coaches.

STEP 3. GET AFTER IT!

Speed and Agility Training Online Session 1

WARM-UP

Glute Bridge Hold x 30 seconds

Fire Hydrants x 10

Inchworm Push x 5

Forward Lunge x 5 each leg

Reverse Lunge x 5 each leg

Lateral Lunge x 5 each leg



SPEED

Circuit A

Pogo x 15 seconds

High Knees x 15 yards

Shuttle x 15 yards each side

Sprint x 15 yards


Circuit B

Squat Jumps x 5

Broad Jump x 5

Single-Leg Broad Jumps x 5 each leg


Circuit C

W Drill - Shuffling x 1 each way

W Drill - Sprinting x 1 each way


3 x EACH CIRCUIT


STRENGTH

Circuit A

Elevated Push-Ups x 8

Mountain Climbers x 15 each leg

Single Leg Hip Extension x 8 each leg

Prone Superman Hold x 30 seconds


Circuit B

Wall Sit x 30 seconds

Side Planks x 20 seconds each side

Russian Twists x 10 each side

(Hold something for extra weight)


3 x EACH CIRCUIT

Speed and Agility Training Online Session 1

WARM-UP

Glute Bridge Hold x 30 seconds

Fire Hydrants x 10

Inchworm Push x 5

Forward Lunge x 5 each leg

Reverse Lunge x 5 each leg

Lateral Lunge x 5 each leg



SPEED

Circuit A

Pogo x 15 seconds

High Knees x 15 yards

Shuttle x 15 yards each side

Sprint x 15 yards


Circuit B

Squat Jumps x 5

Broad Jump x 5

Single-Leg Broad Jumps x 5 each leg


Circuit C

W Drill - Shuffling x 1 each way

W Drill - Sprinting x 1 each way


3 x EACH CIRCUIT


STRENGTH

Circuit A

Elevated Push-Ups x 8

Mountain Climbers x 15 each leg

Single Leg Hip Extension x 8 each leg

Prone Superman Hold x 30 seconds


Circuit B

Wall Sit x 30 seconds

Side Planks x 20 seconds each side

Russian Twists x 10 each side

(Hold something for extra weight)


3 x EACH CIRCUIT

Speed and Agility Training Online Session 2

WARM UP

Single Leg Hip Extension x 10 each

Iron Cross x 5 each

Blackburn x 10

Squat x 10

Cross Under Lunge x 5 each



SPEED

Circuit A :

Line Hops and Back x 15 seconds

Lateral Line Hops x 15 seconds

Rotational Pogos x 15 seconds

3X EACH


Circuit B :

X - Box Drill - Sprint Shuffle

X - Box Drill - Sprint

3X EACH SIDE


STRENGTH

Tabata Circuit :

Air Squat

Hip Extension

Plank Up - Downs

Lunges

Prone T - Hold

20 SECONDS ON 10 SECONDS OFF 4X THROUGH

Speed and Agility Training Online Session 2

WARM UP

Single Leg Hip Extension x 10 each

Iron Cross x 5 each

Blackburn x 10

Squat x 10

Cross Under Lunge x 5 each



SPEED

Circuit A :

Line Hops and Back x 15 seconds

Lateral Line Hops x 15 seconds

Rotational Pogos x 15 seconds

3X EACH


Circuit B :

X - Box Drill - Sprint Shuffle

X - Box Drill - Sprint

3X EACH SIDE


STRENGTH

Tabata Circuit :

Air Squat

Hip Extension

Plank Up - Downs

Lunges

Prone T - Hold

20 SECONDS ON 10 SECONDS OFF 4X THROUGH

Speed and Agility Training Online Session 3

WARM UP

Towel Mountain Climbers

Prone Blasters with Towel

Single Arm i, Y, T

Prone Lateral Hip Sweep


40 SECONDS ON

20 SECONDS OFF

4X



SPEED

Exercise 1 :

Single Leg Hop to Lateral Bound x5 each leg

REPEAT 3X


Exercise 2 :

Broad Jump to 3 Single Leg Stick x5 each leg

REPEAT 3X


Exercise 3 :

Truck Jump to Single-Leg Bound

x 20 seconds on : 10 seconds off

REPEAT 4X EACH LEG

STRENGTH

Tabata :

Split Squat Pulse

x 40 seconds on : 20 seconds rest

REPEAT 4X EACH LEG


Circuit :

Towel Walks

Triceps Dips

Lateral Lunge

Lateral Raise

X 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Speed and Agility Training Online Session 3

WARM UP

Towel Mountain Climbers

Prone Blasters with Towel

Single Arm i, Y, T

Prone Lateral Hip Sweep


40 SECONDS ON

20 SECONDS OFF

4X



SPEED

Exercise 1 :

Single Leg Hop to Lateral Bound x5 each leg

REPEAT 3X


Exercise 2 :

Broad Jump to 3 Single Leg Stick x5 each leg

REPEAT 3X


Exercise 3 :

Truck Jump to Single-Leg Bound

x 20 seconds on : 10 seconds off

REPEAT 4X EACH LEG

STRENGTH

Tabata :

Split Squat Pulse

x 40 seconds on : 20 seconds rest

REPEAT 4X EACH LEG


Circuit :

Towel Walks

Triceps Dips

Lateral Lunge

Lateral Raise

X 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Speed and Agility Training Online Session 4

WARM UP

Alternating Forward Lunges x 6 each

Air Squats x 10

Jumping Jacks x 20

Arm Circle Forward x 20

Arm Circles Backward x 20

REPEAT FOR 10 MINUTES



SPEED

Circuit A :

Lateral Bound x 10

Sprint x 10 yards

Circuit B :

Double Leg Line Hop x 30 seconds

Single Leg Line Hop x 30 seconds each

Circuit C :

5 Single Broad Jumps to Double Leg Landing

Alternate legs each rep

COMPLETE EACH CIRCUIT FOR 6 MINUTES

STRENGTH

Deck of Cards :

Place all cards face down. Each suit corresponds to an exercise listed below.

Flip over one card at a time and complete the exercise for the number shown

on the card.


♠️ Reverse Lunges

❤️ Burpees

♣️ Plank Shoulder Taps

♦️ Squat Jumps


Ace = 1 rep

Jack = 11 reps

Queen = 12 reps

King = 13 reps


COMPLETE DECK OR 25 MINUTES

Speed and Agility Training Online Session 4

WARM UP

Alternating Forward Lunges x 6 each

Air Squats x 10

Jumping Jacks x 20

Arm Circle Forward x 20

Arm Circles Backward x 20

REPEAT FOR 10 MINUTES



SPEED

Circuit A :

Lateral Bound x 10

Sprint x 10 yards

Circuit B :

Double Leg Line Hop x 30 seconds

Single Leg Line Hop x 30 seconds each

Circuit C :

5 Single Broad Jumps to Double Leg Landing

Alternate legs each rep

COMPLETE EACH CIRCUIT FOR 6 MINUTES

STRENGTH

Deck of Cards :

Place all cards face down. Each suit corresponds to an exercise listed below.

Flip over one card at a time and complete the exercise for the number shown

on the card.


♠️ Reverse Lunges

❤️ Burpees

♣️ Plank Shoulder Taps

♦️ Squat Jumps


Ace = 1 rep

Jack = 11 reps

Queen = 12 reps

King = 13 reps


COMPLETE DECK OR 25 MINUTES

TRY A 7-DAY FREE TRIAL

Ready to train in a supportive environment with live coaches that can give you in the moment feedback? Try our 7-day free trial!

TRY A 7-DAY FREE TRIAL

Ready to train in a supportive environment with live coaches that can give you in the moment feedback? Try our 7-day free trial!

Speed and Agility Training Online Session 5

Warm UP

Gluta Bridge Hold

Fire Hydrants x each side

Inchworm Reach Back

Rotating Lunge

40 SECONDS ON

20 SECONDS OFF

2 X EACH



SPEED

Exercise 1 :

Push Step 45 degrees + 3 Broad Jump

x 6 Reps

REPEAT 2 X


Exercise 2 :

Continuous Power Step x 20 seconds on

10 seconds off

REPEAT 8 X


Exercise 3 :

3 Lateral Bound + Plant x 20 yards

REPEAT 3 X


Exercise 4 :

Single Leg Broad Jump + Double Leg Stick

x 30 reps *Switch every 5 reps

COMPLETE 1 X


STRENGTH

Circuit A :

H - R Push-ups

5 X WITH 30 SECONDS REST

BETWEEN SETS


Circuit B :

8 Seated Scap Pull

12 Bridged Chest Press

16 Lunge Steps

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES

Speed and Agility Training Online Session 5

Warm UP

Gluta Bridge Hold

Fire Hydrants x each side

Inchworm Reach Back

Rotating Lunge

40 SECONDS ON

20 SECONDS OFF

2 X EACH



SPEED

Exercise 1 :

Push Step 45 degrees + 3 Broad Jump

x 6 Reps

REPEAT 2 X


Exercise 2 :

Continuous Power Step x 20 seconds on

10 seconds off

REPEAT 8 X


Exercise 3 :

3 Lateral Bound + Plant x 20 yards

REPEAT 3 X


Exercise 4 :

Single Leg Broad Jump + Double Leg Stick

x 30 reps *Switch every 5 reps

COMPLETE 1 X


STRENGTH

Circuit A :

H - R Push-ups

5 X WITH 30 SECONDS REST

BETWEEN SETS


Circuit B :

8 Seated Scap Pull

12 Bridged Chest Press

16 Lunge Steps

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES

Speed and Agility Training Online Session 6

WARM UP

Prone Swimmers

Hips Cars + Reach

Squat to Toe Hold

Prone Arch Hold



SPEED

Circuit A :

Single Leg Hop In Square x 8 - 10 reps

Single Leg Broad Jump into Broad Jump x 8 - 10 reps

Double Broad Jump x 8 - 10 reps

Triple Broad Jumps x 3 reps

REPEAT 2 X


Challenge :

H.R Burpee Broad Jumps x 2 minutes

*Make them perfect!


STRENGTH

Exercise 1 :

DB Front Squat x 6 reps

*5 seconds pause at bottom

COMPLETE REPS EVERY 1:30

FOR 7:30 TOTAL MINUTES


Circuit :

Bench Dips

Bent Over Row

Mountain Climbers

20 SECONDS ON

10 SECONDS OFF

ALTERNATING EXERCISE FOR 8 X EACH EXERCISE

Speed and Agility Training Online Session 6

WARM UP

Prone Swimmers

Hips Cars + Reach

Squat to Toe Hold

Prone Arch Hold



SPEED

Circuit A :

Single Leg Hop In Square x 8 - 10 reps

Single Leg Broad Jump into Broad Jump x 8 - 10 reps

Double Broad Jump x 8 - 10 reps

Triple Broad Jumps x 3 reps

REPEAT 2 X


Challenge :

H.R Burpee Broad Jumps x 2 minutes

*Make them perfect!


STRENGTH

Exercise 1 :

DB Front Squat x 6 reps

*5 seconds pause at bottom

COMPLETE REPS EVERY 1:30

FOR 7:30 TOTAL MINUTES


Circuit :

Bench Dips

Bent Over Row

Mountain Climbers

20 SECONDS ON

10 SECONDS OFF

ALTERNATING EXERCISE FOR 8 X EACH EXERCISE

Speed and Agility Training Online Session 7

WARM UP

Cat Cows x 5

Hip Circles x 5 each way x each leg

Opposite Limb Reach & Truck x 5 each

Reverse Lunge to RDL x 5 each leg



SPEED

Squat Jump x 10, 8, 6

Crossover x 8 each, 8 each, 8each

Split Squat Jump x 10 each, 8 each, 6 each

Crossunder x 8 each, 8 each, 8 each

Lateral Bound with 90-degree Rotation x 10 each, 8 each, 6 each

Hip Rotation x 8 each, 8 each, 8 each

REPEAT 3 X

STRENGTH

Circuit :

Bulgarian / Bulgarian hops x 8 each

Push up ( Elevated or Decline) x 8

Side Plank Leg Lift & Dip x 10 each

Feet Up Plank Shoulder Taps x 8 each

REPEAT 3 - 4 X

Speed and Agility Training Online Session 7

WARM UP

Cat Cows x 5

Hip Circles x 5 each way x each leg

Opposite Limb Reach & Truck x 5 each

Reverse Lunge to RDL x 5 each leg



SPEED

Squat Jump x 10, 8, 6

Crossover x 8 each, 8 each, 8each

Split Squat Jump x 10 each, 8 each, 6 each

Crossunder x 8 each, 8 each, 8 each

Lateral Bound with 90-degree Rotation x 10 each, 8 each, 6 each

Hip Rotation x 8 each, 8 each, 8 each

REPEAT 3 X

STRENGTH

Circuit :

Bulgarian / Bulgarian hops x 8 each

Push up ( Elevated or Decline) x 8

Side Plank Leg Lift & Dip x 10 each

Feet Up Plank Shoulder Taps x 8 each

REPEAT 3 - 4 X

Speed and Agility Training Online Session 8

WARM UP

Glute Bridge x 10 with 2 seconds hold

Isometric Plank, Side Plank, Side Plank x 20 - 30 seconds each

Counter Weight Squats x 10 with 2 seconds hold each side

Lateral Lunge x 6 - 8 with 2 seconds hols each side



SPEED

Circuit :

One Yard Hop x 10 Forward and x 10 Backward

Lateral Bound x 6 - 8 each leg

3 Cone Touch x 2 Touches per cone

Reverse Lunge to Single Leg Jumps x 6 - 8 each side

REPEAT 2 - 3 X


STRENGTH

REPEAT EACH CIRCUIT 2 - 3 X

Circuit 1 :

Push-ups x 10 - 20

Book Steps-Ups Forward x 6 - 8

Book Steps-Ups Lateral x 6 - 8

Kick Through x 6 - 8


Circuit 2 :

Half-Kneeling Water Bottle Lateral Raise x 8 - 10

Cobra x 10 12 with 2 seconds hold

Side Plank with Rotation x 6 - 8 each side with 2 seconds hold


Circuit 3 :

Diamond Crunches x 10 - 15

Leg Lowers x 10 - 15

Side Crunches x 10 - 15 each side

Speed and Agility Training Online Session 8

WARM UP

Glute Bridge x 10 with 2 seconds hold

Isometric Plank, Side Plank, Side Plank x 20 - 30 seconds each

Counter Weight Squats x 10 with 2 seconds hold each side

Lateral Lunge x 6 - 8 with 2 seconds hols each side



SPEED

Circuit :

One Yard Hop x 10 Forward and x 10 Backward

Lateral Bound x 6 - 8 each leg

3 Cone Touch x 2 Touches per cone

Reverse Lunge to Single Leg Jumps x 6 - 8 each side

REPEAT 2 - 3 X


STRENGTH

REPEAT EACH CIRCUIT 2 - 3 X

Circuit 1 :

Push-ups x 10 - 20

Book Steps-Ups Forward x 6 - 8

Book Steps-Ups Lateral x 6 - 8

Kick Through x 6 - 8


Circuit 2 :

Half-Kneeling Water Bottle Lateral Raise x 8 - 10

Cobra x 10 12 with 2 seconds hold

Side Plank with Rotation x 6 - 8 each side with 2 seconds hold


Circuit 3 :

Diamond Crunches x 10 - 15

Leg Lowers x 10 - 15

Side Crunches x 10 - 15 each side

Speed and Agility Training Online Session 9

WARM UP

Glute Donkey Kick x 10 each leg

Glute Kick Out x 10 each leg

Glute Rainbow x 10 each leg

Plank to Push-Up x 15

Air Squat x 15

Lateral Bound x 10 each leg



SPEED

Circuit :

Hands x 30 seconds

Knee Drive x 5 each leg

Wall Work x 4, 3, 2, 1

Running In Place x 30 seconds

REPEAT 4 X

STRENGTH

Circuit :

Split Squat x 8 each leg

Single Leg Seated Squat x 8 each leg

Single Leg Explosions x 8 each leg

Push-Ups x 25 (or Max)

Incline Push-Up x 25 (or Max)

Decline Push-Up x 25 (or Max)

Triceps Dips x 25 (or Max)

REPEAT 3 - 4 X

Speed and Agility Training Online Session 9

WARM UP

Glute Donkey Kick x 10 each leg

Glute Kick Out x 10 each leg

Glute Rainbow x 10 each leg

Plank to Push-Up x 15

Air Squat x 15

Lateral Bound x 10 each leg



SPEED

Circuit :

Hands x 30 seconds

Knee Drive x 5 each leg

Wall Work x 4, 3, 2, 1

Running In Place x 30 seconds

REPEAT 4 X

STRENGTH

Circuit :

Split Squat x 8 each leg

Single Leg Seated Squat x 8 each leg

Single Leg Explosions x 8 each leg

Push-Ups x 25 (or Max)

Incline Push-Up x 25 (or Max)

Decline Push-Up x 25 (or Max)

Triceps Dips x 25 (or Max)

REPEAT 3 - 4 X

As a parent, are you asking yourself, how can I find Speed and Agility Training near me?


It's easy, Redline Athletics provides Speed and Agility Training in Raleigh NC.


If you're still unsure about where to start, you can go ahead and check this article on How to Find the Right Program.

As a parent, are you asking yourself, how can I find Speed and Agility Training near me?


It's easy, Redline Athletics provides Speed and Agility Training in Raleigh NC.


If you're still unsure about where to start, you can go ahead and check this article on How to Find the Right Program.

6325 Falls of Neuse Rd, Raleigh, NC 27615, USA

6325 Falls of Neuse Rd,

Suite 24 Raleigh, NC 27615

(919) 373-6033

suttonsquare@redlineathletics.com

6325 Falls of Neuse Rd, Raleigh, NC 27615, USA

6325 Falls of Neuse Rd,

Suite 24 Raleigh, NC 27615

(919) 373-6033

suttonsquare@redlineathletics.com

WHY REDLINE?

Athletes train at Redline to become more athletic and more resilient so they can achieve more success in every field of play.


If you ever thought: “How do I get faster & quicker?” or “Where can I find age & sport-appropriate strength training” or “What can I do to get ready and stay ready for my season?” then you’ve found your answer… Redline Athletics.

WHY REDLINE?

Athletes train at Redline to become more athletic and more resilient so they can achieve more success in every field of play.


If you ever thought: “How do I get faster & quicker?” or “Where can I find age & sport-appropriate strength training” or “What can I do to get ready and stay ready for my season?” then you’ve found your answer… Redline Athletics.

WHY REDLINE?

Athletes train at Redline to become more athletic and more resilient so they can achieve more success in every field of play.


If you ever thought: “How do I get faster & quicker?” or “Where can I find age & sport-appropriate strength training” or “What can I do to get ready and stay ready for my season?” then you’ve found your answer… Redline Athletics.

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COPYRIGHT 2021 REDLINE ATHLETICS, ALL RIGHTS RESERVED

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