Champion Performance Speed & Agility Development Program

A 6-Week Program To Enhance Speed and Agility Performance


At Champion, we've worked with hundreds of athletes, from youth, high school, NCAA to MLB All-Stars. We know what it takes to maximize your sports performance.

This 6-week program was specifically designed to help you build your sprint mechanics, change of direction. and power. This program is a great add on accessory program to your existing strength or a strand alone option. Over the next 6-weeks, your program will progress to ensure that you’re consistently challenged and working towards your desired goals and optimize your on-field performance and reduce your risk of injury.

Speed training is often misunderstood in the sports performance world. We still hear from our athletes returning from college or high school practices about the excessive amounts of running being performed after a practice or a game. This is a time when players are tired, worn down and need recovery. Not throwing up as a badge of honor or viewed as weak by coaches and teammates because you are not able to make it through high volume, punishment running or 2 hours straight of conditioning.

Sports Performance is built around speed and power, so we must train in a way that will enhance that!

Which is why we have developed this speed and agility program for athletes and coaches to improve your athleticism and speed. There is also an emphasis on injury prevention, as well as increasing your long term strength development.

The program has been designed by Champion Coach Nick Esposito and Physical Therapist Mike Reinold, who together have an extensive background working with elite athletes. You'll follow a program based on the same ones we use with our collegiate and professional athletes.

We don’t just say “train like the pros.” We actually train the pros. We work with athletes of all ages included youth, high school, college, and professional athletes. We’ve worked with big leaguers from every MLB team, include World Series Champions, All-Stars, MVPs, and Cy Young winners. Our programs are all based on the programs that Champion’s Mike Reinold developed as Head Athletic Trainer and Physical Therapist of the Boston Red Sox and now Chicago White Sox and Northeastern University.

These programs that were developed by us are the same programs used throughout MLB right now by the tons of Big Leaguers.



  • Training Level: Youth, High school and NCAA athletes
  • Workouts per Week: Program is 3x per week
  • Workout Length: 45-60 Minutes
  • Duration: 6-Weeks
  • Equipment Needed: Mini Bands, Super Bands, Access to space to run

In our 6-week Speed & Agility Development program, we have put an emphasis on body prep, central nervous prep and sprint prep drills. These drills are often overlooked, and when performed, the effort is often lacking. Our 6-week program is full of sprint mechanic drills, agility drills and much more to help you get into better positions for your on-field performance.

We have broken down the program into 3 days of unique skills, which all work together to help your speed development:

- Acceleration
- Multi-Direction
- Absolute Speed

This program is complete with:

  • Self Myofascial Release through foam rolling and other tools
  • Mobility Drills to keep you moving optimally
  • Movement Prep Exercises to help groove movements and prepare you for the session
  • Neuromuscular Development to prime your body and for transmit signals from your brain and your muscles
  • Deceleration and Reactivity to help build your ability to change direction efficiently
  • Power Development True sprint training can effective promote more power and strength in the weight room and on the field!
  • Conditioning to help with your sport specific aerobic and anaerobic capacities

This 6-Week Program Speed and Agility Program to Enhance Sports Performance is truly one of the most comprehensive programs of it’s kind to help you reach your sport performance goals and help your long term development.



Can't train with us in-person? No Problem. The Champion Online Training platform has everything you need to take advantage of our expert coaching and programming from anywhere in the world

  • Viewable programs and video exercise demos from your phone, tablet, or computer
  • Printable versions of your program to take with you and track you weights and progress
  • New programs are available and exercises are progressed each month to continuously make progress
  • Adaptable program can be performed 3-5x per week based on your schedule
  • Access to our extensive exercise library to help you modify or progress your exercises to scale the program based on your level of experience
  • Educational videos to help you master the main lifts
  • The ability to ask our team of strength coaches questions if you need help you along the way


The world-renowned team at Champion PT and Performance is highly skilled to offer the latest cutting edge fitness options to help you achieve your goals. We are trained in many of the latest assessment, corrective exercise, and strength and conditioning philosophies. Our coaches and therapists are industry leaders who have been featured in:

We work with anyone looking to get the most out of their bodies. Our clients range from busy moms, to weekend warriors, to corporate executives, to fitness enthusiasts, to professional athletes from every sport, including:


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