PulseShift: Speed & Agility 1.0 by Athletics Pulse
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Speed & Agility
Football
intermediate

PulseShift: Speed & Agility 1.0 by Athletics Pulse

Explosive speed, sharp directional changes, and elite footwork for footballers

PulseShift: Speed & Agility 1.0 is a progressive 4-week speed and agility system built for footballers and performance athletes. Each week increases in intensity, complexity, and demand - training acceleration, change of direction, reactive agility, plyometric power, and sprint mechanics. The program is structured into 3 sessions per week. Each session follows a fixed order: Warm Up → Plyometrics (where applicable) → Pre-Session Activation → Speed & Agility drills. > Work:Rest ratio for Speed & Agility = 1:5. If a drill takes 5 seconds, rest 25 seconds. - Dmytro Strelkovskiy, Founder of Athletics Pulse

What's Included

4-week progressive training system
3 sessions per week (in-season, pre-season, off-season options)
Warm Up + Plyometrics + Activation + SAQ drills every session
L-Drill, T-Drill, 5 Cone Drill, Sprint progressions
Pre-program fitness testing protocol included
Designed by Athletics Pulse founder Dmytro Strelkovskiy
Lifetime Access

Program Content

1

Pre-Program Testing

Baseline speed and agility tests before starting the program

2

Week 1 - Day 1

Warm Up A · Plyometrics A · Pre-Session A · L-Drill + Sprint

3

Week 1 - Day 2

Warm Up B · Pre-Session B · T-Drill + Square Drill

4

Week 1 - Day 3

Warm Up C · Plyometrics B · Pre-Session C · 5 Cone Drill + Sprints

5

Week 2 - Day 1

Same structure as W1D1 - increased sprint volume

6

Week 2 - Day 2

Same structure as W1D2 - increased crossover/lateral volume

7

Week 2 - Day 3

Same structure as W1D3 - shorter sprint rest, reduced cone drill rest

8

Week 3 - Day 1

Same structure as W1D1 - increased dot drill sets, 20m sprint added

9

Week 3 - Day 2

Same structure as W1D2 - increased crossover/lateral reps to 5 ea

10

Week 3 - Day 3

Same structure as W1D3 - increased cone drill reps to 6, longer skipping

11

Week 4 - Day 1

Same structure as W1D1 - reduced rest on L-Drill (peak intensity week)

12

Week 4 - Day 2

Same structure as W1D2 - reduced rest on T-Drill and Square Drill

13

Week 4 - Day 3

Same structure as W1D3 - 6 cone drill reps, longer skipping (peak week finish)

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4 weeks
intermediate level
Lifetime Access