Twitch Blueprint: 12 Week Speed Program (For All Positions)

Most lacrosse players train speed like track athletes. Then they get on the field and lose a step on the first move. Lacrosse speed isn't a 40-yard dash. It's three steps out of a plant. It's changing direction with a stick in your hands and a defender's hips dictating your angle. It's the ability to accelerate again after you've already accelerated twice — in the fourth quarter. That's a different quality, and it's trainable. But not with generic sprint work. How it works The program runs 12 weeks in three phases, and each one builds on the last: Phase 1 — Mechanics. You can't express speed you can't produce. Weeks 1–4 fix how you put force into the ground: sprint posture, shin angle, arm action, deceleration. Most players skip this and cap their ceiling on day one. Phase 2 — Acceleration. Weeks 5–8 turn clean mechanics into a first step. Short-distance work, resisted starts, and change-of-direction patterns pulled from actual field situations — not cone drills for the sake of cone drills. Phase 3 — Game Speed. Weeks 9–12 put it in context. Reactive work, stick in hands, repeated efforts. This is where the work becomes something a coach notices in a live drill. What you get 12 weeks of sessions, 3 days per week, laid out day by day — no guessing Video demonstrations for every movement, so you know what "right" looks like Testing protocol at week 0, week 6, and week 12 — you'll have numbers, not a feeling Warm-up and recovery built in, not bolted on Runs with [minimal equipment / list here]. Field, turf, or open grass. The standard Twelve weeks of intentional reps. Not motivation, not a workout dump. A program with a reason behind every session. 90 day money back guarentee