Youth Speed and Agility is an eight-week print workbook for athletes aged 12-15 who want a clearer method for developing running mechanics, acceleration, change of direction and aerobic fitness. Two core sessions each week combine movement preparation, technique drills, speed or agility work and a conditioning component.

The program is built around one rule: speed is a skill. Full recovery and high-quality repetitions matter more than simply becoming tired. Four complete session templates are organised across two four-week blocks, with weekly logs and drill diagrams helping the athlete plan, record and review the work.

Who is this program for?

• Youth athletes aged 12-15 with enough running experience to complete structured drills and intervals.

• Soccer, rugby league, rugby union and Australian football athletes building a general speed and fitness base.

• Athletes who can complete two quality sessions each week around school, sport practice and recovery.

• Families or coaches seeking a printable workbook with complete sessions, coaching notes and progress tracking.

What will you work on?

• Running mechanics and drill quality before faster sprint work.

• Acceleration, maximum-speed exposure and speed endurance.

• Planned and reactive change of direction through 505, box, shuttle, T and Y drills.

• Maximal and general aerobic conditioning using prescribed work and recovery periods.

• Training organisation, session RPE, result tracking and athlete reflection.

How the program progresses

• Weeks 1-4: build mechanics through sliders, dribbling, A-skips and bounds, then train acceleration, flying speed, planned change of direction and aerobic intervals.

  Weeks 5-8: progress to stiff-leg runs, high skips, switches and bounding, followed by command starts, T and Y drills, rolling sprints, speed endurance and denser aerobic work.

  Across both blocks: use full recovery for speed repetitions, complete the two core sessions with high energy and record RPE, best results and weekly notes.

  At completion: complete the athlete reflection and decide whether to repeat the block or move to a more individual sport or season plan.

What do you receive?

• A complete 26-page printable youth athlete development workbook.

• A start-here section explaining the training rhythm, session quality and how to use the workbook.

• Three example weekly schedules for combining speed, strength, skills, body maintenance and recovery.

• An eight-week completion board and four complete speed and fitness session templates across two training blocks.

• Warm-up checklists, technique drills, speed and agility prescriptions, conditioning intervals and coaching notes.

• Eight weekly training logs for session RPE, best repetitions or results, notes and completion tracking.

• A drill setup guide, block-complete page and athlete reflection.

• A separate Terms of Use and Youth Safety Notice with a printable parent and guardian checklist.

  Delivery format: A downloadable ZIP containing two print-ready PDFs: 01 terms of use and youth safety, and 02 the Youth Speed and Agility workbook. The workbook is intentionally static and does not require editable fields, an app or Adobe Acrobat

What do you need?

• A safe, level running area away from traffic, holes and fixed hazards.

• Low marker cones, a way to measure the prescribed distances and a timer for intervals and recovery.

• Suitable footwear, water and conditions appropriate for sprinting and change-of-direction work.

• A parent, guardian or suitable supervising adult to help plan the week, check the environment and support unfamiliar drills.

What is not included?

• A strength program, sport-skills program or complete team training plan.

• Individual sprint assessment, live technique feedback or automatic changes for team and match load.

• Medical clearance, injury rehabilitation or return-to-sport planning.

• A licence to distribute the workbook to a team, school, club, class or coaching clients.

Important suitability note

This is a general youth training resource, not individual coaching, medical advice or rehabilitation. Sprinting, change-of-direction drills and interval running require a suitable surface, clear distances, appropriate footwear and adult oversight. Stop the session or extend recovery if technique deteriorates, pain occurs or a concerning symptom develops.