REVITALIZE SPEED — FIELD & COURT (10-WEEK PROGRAM) High School
Revitalize Speed — Field & Court is a 10-week, high-volume speed development system built for competitive high school athletes who play field and court sports. This program is designed to systematically develop acceleration, top-end speed, change of direction, reacceleration ability, and true game-speed performance.
The system follows a progressive three-phase structure:
• Weeks 1–4: Acceleration and Base COD Development
• Weeks 5–7: Max Velocity and Advanced Change of Direction
• Weeks 8–10: Speed Endurance and Game-Speed Integration
Athletes train twice per week:
Day 1 — Speed Development
Acceleration waves, max velocity fly runs, sprint progressions, and structured plyometrics to improve force production and sprint mechanics.
Day 2 — COD & Reacceleration
45° and 90° cuts, deceleration mechanics, reactive drills, hip turns, chase drills, and sport-specific movement patterns to translate speed into real-game scenarios.
Each phase increases volume, intensity, and decision-making demands to ensure progressive overload without sacrificing quality. Rest intervals are prescribed for performance — not conditioning.
This is not conditioning.
This is structured speed development.
Built for athletes who want to:
• Improve first-step explosiveness
• Increase max sprint speed
• Cut faster and reaccelerate harder
• Perform at higher speeds late in games
• Separate from competition
This system is ideal for football, lacrosse, soccer, basketball, baseball, and any field/court athlete who relies on explosive speed and reactive movement.
Revitalize Speed — Field & Court is a 10-week, high-volume speed development system built for competitive high school athletes who play field and court sports. This program is designed to systematically develop acceleration, top-end speed, change of direction, reacceleration ability, and true game-speed performance.
The system follows a progressive three-phase structure:
• Weeks 1–4: Acceleration and Base COD Development
• Weeks 5–7: Max Velocity and Advanced Change of Direction
• Weeks 8–10: Speed Endurance and Game-Speed Integration
Athletes train twice per week:
Day 1 — Speed Development
Acceleration waves, max velocity fly runs, sprint progressions, and structured plyometrics to improve force production and sprint mechanics.
Day 2 — COD & Reacceleration
45° and 90° cuts, deceleration mechanics, reactive drills, hip turns, chase drills, and sport-specific movement patterns to translate speed into real-game scenarios.
Each phase increases volume, intensity, and decision-making demands to ensure progressive overload without sacrificing quality. Rest intervals are prescribed for performance — not conditioning.
This is not conditioning.
This is structured speed development.
Built for athletes who want to:
• Improve first-step explosiveness
• Increase max sprint speed
• Cut faster and reaccelerate harder
• Perform at higher speeds late in games
• Separate from competition
This system is ideal for football, lacrosse, soccer, basketball, baseball, and any field/court athlete who relies on explosive speed and reactive movement.