Lockdown:
A Defensive Masterclass Speed Program
Most speed programs train offense.
This one trains defense.
Offensive players make plays when they have time and space.
Time to read. Space to move. Space to separate.
Take that away, and everything changes.
LOCKDOWN is built around that principle — developing defensive speed so you can retreat, react, and stay connected, eliminating space before plays ever develop.
No wasted movement.
No generic drills.
Just game-speed precision.
What You Build
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Explosive retreating speed
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Seamless movement transitions
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Elite coordination & reaction
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Total control of space
The Standard
LOCKDOWN is built around four key elements of defensive speed. These 4 key elements train athletes to move efficiently backward, transition seamlessly between retreating and attacking, and adjust laterally without losing position.
These movement patterns are what allow defenders to stay connected, recover instantly, and consistently take away space in real game situations.
The Result
You don’t chase.
You don’t guess.
You take away space.
Program Breakdown:
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Each week consists of 4 Speed and Plyometric Workouts
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Each workout is designed to focus on a specific element of defensive speed
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Workouts on average are 35-45 minutes
Equipment needed:
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Space to complete the drills
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A few of the drills are done on a bench or step. These can be found as just about any field or court.
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A court sneaker with lateral support, or cleats if you are performing the drills on grass or turf.
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A light medicine ball (4-5lb) is used for a few drills in the program. A water bottle can be used as a substitute for these drills.
Who is this program designed for?
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This program is built for ANY SPORT!
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If your job is to defend, then this program is for you!