Speed Program


Vault Athletics & Fitness Speed Program is built on the principle of developing fundamentals and shaping them into improved speed, agility, balance, and athleticism. The program begins with Speed Foundations focusing on increased strength, conditioning, speed techniques, and power. The second stage of the program is Speed Development focusing on building strength, power, and technique from Foundations to improve speed and agility. Participants from all sports are welcome. 


The next round of 6 weeks will begin on October 14 and run through November 22. We will be offering 2 sessions for each class. You will have the option to choose between a Monday/Wednesday or Tuesday/Thursday schedule. Class size is limited 8 participants to ensure all athletes receive excellent coaching. All athletes must start at the beginning of the program with Speed Foundations since each sessions builds on previous training. The speed program is for athletes of all sports ages 11+. You can participate in the Speed Program while also being in-season.

Speed Foundations

The program begins with Speed Foundations focusing on increased strength, conditioning, speed techniques, and power. This six week program will build the required foundations needed for speed.


Focus: Strength, Conditioning, Technique, and Power

Week 1-4: Running Technique, strength, conditioning Week 5-6: Running technique, transitioning from strength to power by using plyometrics

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Speed Development

The second stage of the program is Speed Development focusing on building strength, power, and technique from Foundations to improve speed and agility.


Focus: Acceleration, maximal velocity, deceleration, change of direction, speed endurance

Week 1-2: Running Technique, Acceleration, power Week 3-4: Acceleration (in all directions), Reaction time, maximal velocity Week 5-6: Acceleration and deceleration, change of direction, coordination


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If you have any questions about the Speed Program, please give us a call at 757-963-5808 or email us at info@vaultathleticsandfitness.com.


757-963-5808

VAULT ATHLETICS & FITNESS

1732 Donna Drive

Virginia Beach, VA 23454