SMS (Speed, Mobility, and Strength) Individual Sessions July (Tuesdays and Thursdays 6pm)

The SMS Training program is a structured training regimen designed to improve an individual's speed, mobility, strength, quickness, and overall athleticism. These programs are commonly used by athletes in various sports, but they can also benefit individuals looking to enhance their fitness and coordination. Here's a general description of what a speed and agility program might entail:

1. **Assessment:** Before starting a speed and agility program, it's important to assess the individual's current fitness level, strengths, weaknesses, and specific goals. This assessment helps tailor the program to meet the person's needs.

2. **Warm-up:** A proper warm-up is crucial to prepare the body for intense training. This phase typically includes dynamic stretching, light jogging, and mobility exercises to increase blood flow, flexibility, and reduce the risk of injury.

3. **Speed Training:** Speed development is a fundamental component of the program. It includes drills and exercises to improve sprinting technique, acceleration, and maximum velocity. Common speed training exercises may involve sprinting, resisted sprinting (using resistance bands or sleds), and plyometrics (jump training).

4. **Agility Training:** Agility refers to the ability to change direction quickly and efficiently. Agility training includes ladder drills, cone drills, shuttle runs, and other exercises that improve lateral movement, reaction time, and coordination.

5. **Strength and Power Training:** Building strength and power is essential for enhancing speed and agility. This phase may include weightlifting, bodyweight exercises, and plyometrics to develop the muscles necessary for explosive movements.

6. **Flexibility and Mobility:** Maintaining good flexibility and mobility is crucial for injury prevention and improved movement. Stretching and mobility exercises are often included to increase joint range of motion.

7. **Core Stability:** A strong core is essential for maintaining balance and stability during speed and agility movements. Core exercises, such as planks, Russian twists, and medicine ball exercises, are typically included.

8. **Recovery:** Adequate rest and recovery are crucial in any training program. This may include active recovery techniques like foam rolling, massage, and proper nutrition to support muscle repair and growth.

9. **Progression:** As the individual's speed and agility improve, the program should be adjusted to ensure continued progress. This might involve increasing the intensity of drills, adding new exercises, or adjusting the volume and frequency of training sessions.

10. **Sport-Specific Drills:** Depending on the athlete's sport or goals, the program may include sport-specific drills and simulations to mimic game situations and enhance sport-specific skills.

11. **Cool Down:** A proper cool-down helps the body transition from high-intensity training to a resting state. It typically includes static stretching and controlled breathing to aid in recovery.

12. **Monitoring and Evaluation:** Regular assessment and evaluation of progress are essential to track improvements and make necessary adjustments to the program.

It's important to note that a speed and agility program should be tailored to an individual's fitness level, age, and specific goals. Additionally, it's advisable to work with a certified coach or trainer who can provide guidance, ensure proper technique, and help design a program that's safe and effective.