Getting Started

How the Performance Program Works

This 7-week program will help you transform your athletic abilities after completing your rehabilitation. Each week introduces new skills and techniques to help you become faster, more agile, and more powerful on the field.

Program Structure

Each week focuses on a specific athletic skill:

• Week 1: Assessment & Introduction - Establish your baseline and learn proper technique
• Week 2: Run Easy - Develop lighter footwork and running efficiency
• Week 3: Run Light & Curved Running - Master relaxed, fluid movement patterns
• Week 4: Run Fast - Build speed while maintaining proper form
• Week 5: Art of the Start - Perfect explosive acceleration techniques
• Week 6: Cutting - Develop quick changes of direction and agility
• Week 7: Deceleration - Learn safe, efficient stopping and cutting mechanics

You can complete the 7-week progression as many times as you like, both in-season and out of season.

Optional Conditioning Workouts

To complement your performance training, we've included a set of bonus conditioning workouts that can be done alongside your regular program:

• Purpose: These workouts develop sport-specific fitness, helping you maintain energy and technique throughout entire games and competitions
• Flexibility: Choose to add these sessions based on your current sports schedule and recovery needs:
  • In the off-season do 2-3 of these workouts
  • During light sports weeks: Add 1-2 conditioning sessions
  • During heavy competition periods: Focus on the core program only
• Progressive Design: Like the main program, these workouts are designed to be progressed with duration, start with shorter, small doses for the first 2-3 sessions then add 1-2 minutes/rounds each subsequent week.
• When to Use: These are ideal for:
  • Athletes wanting to improve overall fitness
  • Those preparing for upcoming tryouts or tournaments
  • Off-season training when sport-specific demands are lower

Remember that recovery is essential for performance gains. If you choose to include these sessions, ensure you're still getting adequate rest between workouts.

Note: All conditioning workouts can be found in here on the fitness zone page→

Smart Training Guidelines

1. Never push through pain or injury
   • Normal muscle soreness is expected
   • Stop immediately for joint pain, sharp pains, or unusual discomfort
2. Follow the prescribed progressions
   • Our program is designed by professional coaches with decades of experience
   • Focus on quality over quantity - follow exact distances and intensities
3. Adjust volume based on your sports schedule:
   • 3 or fewer sports sessions weekly: Complete full program
   • 4-5 sports sessions weekly: Reduce sprint volume slightly (-1 rep of each activity)
   • 6+ sports sessions weekly: Reduce reps and distance, do not complete the continuous running
4. Choose appropriate training surfaces
   • Best surfaces: Grass, indoor courts, tennis courts
   • Avoid: Concrete, asphalt, and unfamiliar track surfaces

A Critical Note on Sprinting Intensity

Understanding intensity levels is essential for this program's success. Many athletes make the mistake of either working too hard (burning out) or not hard enough (failing to trigger adaptation). Use this guide to nail your efforts:

• 50-60%: Easy, controlled movement – focus entirely on technique
• 70-80%: Moderate effort with powerful strides – you should be able to maintain perfect form
• 90%+: Near-maximal speed – reserve this for later in the program when technique is solid

Remember, if you were running from a tiger, that's 100% effort! Most of your work in the early weeks will be at 75-85% – fast enough to challenging but controlled enough to maintain technical focus.

The most common mistake is running "medium" (70%) – too slow to trigger speed development, or "all out" (95%) – too intense to keep good technique. Be disciplined with your intensities.

What You'll Need

• Your foam roller
• Ankle weights for the knee isometric exercises
• Light dumbbells or kettlebell (helpful but not essential)
• Mini resistance band (recommended)
• Cones (helpful but not essential)‍
• Our timing app (available for iPhone and Android)

Remember: Technique changes take time. Be patient and consistent for best results.