Begin course from “Start here” and then progress in the given order.
SPEED UP ALL STARS
Info: On this course we strengthen the foundations, in other words your fitness level, running technique and coordination. We also teach you how to develop speed, along with ensuring quicker starts and increasing your overall precision. Speed Up All Stars is a holistic approach to improving an agility handler’s fitness and physical performance.
Duration & typical week: 8 weeks. 2 sessions per week. The duration of one training session is 45–90 min. The drills vary from circuit training to balance, coordination, footwork, steps, jumps, changes of direction and 10 to 50-meter spurts.
Requirements: 30 to 100 meters of space for the drills (ideally a gym or a sports field). The main requirement is that the surface is good for running. You also need a couple of cones to mark distances and a yoga mat for strength training.
Level of fitness: Advanced
If you don’t have enough space (in winter, for example), most exercises can be altered by shortening the distance and adding sets or reps. Ideally spurts need enough space.
Estimated Time: 45 - 90min
Training program benefits: