Speed School - Vault Members

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Speed, Agility, Quickness

Speed School

creating change one athlete at a time

This is the full CDS Speed School, built as a six-week program you actually follow. Pick your program and your week, and the tool serves that day's drills with the exact rep prescription for where you are, the cone diagrams, the coaching cues, and a rest timer between sets. Run it two to three times a week in the off-season and show up to your season faster, quicker, and more explosive.

Built to progress. The program escalates over six weeks. Week 1 is not Week 6. The tool tracks your week and raises the volume so you keep adapting instead of plateauing.
Real drill diagrams. Every change-of-direction drill comes with a cone layout so you set it up right and run the correct path every rep.
Coached pace. A built-in rest timer keeps your recovery honest between sets so quality stays high and the speed work stays fast.
Build Your Session

Set it up

Pick your program
Pick your week
Weeks 1 to 2 build the base, weeks 3 to 4 raise the volume, weeks 5 to 6 push the top end. Run the program two to three times a week.
Focus
Pick your program and week to begin.
Agility Ladder
Drill 1 of 9

One Foot In

Complete 1x, down and back
Timer
Rest between sets

Most drills are run for reps or distance, so just do the work and tap Done. The rest timer keeps recovery honest between sets, your program calls for 45 seconds to 1 minute 30.

Drill Diagrams

Cone setups

Every change-of-direction and reaction drill, with the cone layout and the path to run. Yardage is on each drill. Set up once and run both sides.

Session Done

That is how speed gets built.

Speed is a skill, and skills are built on reps and rest. Hit this two to three times a week and move through the weeks. When you finish Week 6, start again at a higher base. The only way to get it done is to just do it.

Creative Dynamic Sports · Coach Tim Buckley · Performance Specialist