Speed, agility, performance.
SpeedAgilityPerformance
The first step and the first ten yards. Change of direction that shows up in a game — not in a cone video.
Most athletes don’t lose because they aren’t ‘explosive.’ They lose the first step, or they take extra steps on the cut. This lane is the mechanics that make speed show up when it counts.
“If the first few steps aren’t clean, they don’t matter.”
Film
The work for this lane. Swipe for the next clip.
Battle Ready
01/02
Speed day — first 10
Master the first step.
Who it’s for
Athletes who get beat in the first few steps or lose on the cut — high school through college, any sport that runs and changes direction.
A session
- Warmup, then a small set of linear or COD work
- Slow until the pattern is clean. Then add speed
- Film the rep that mattered — not a highlight of ladders
You leave with
A first step you can trust, and film so you can see whether it transferred.
Open for more
The page stays quiet. Drop a section if you want the detail.
What we train
- First step and the first 10 yards
- Linear speed and acceleration
- Lateral work and change of direction with a reason
How we train it
- Slow until it’s clean. Then speed it up
- Not cones for the camera
- Film when the rep matters so you can see the jump
Is this just sprinting?
Sprinting is in it. So is the cut, the stop, and the first step that actually shows. We measure the work — we don’t film ladders for a clip.
What does a session look like?
Warmup. A focused block — linear or change of direction, not both piled on. We slow the pattern until it’s honest, then we add speed. One key rep gets filmed.
What should I bring?
Shoes you can work in. Curiosity. The rest Zay places on the free evaluation — including whether you need more speed or more DB work.
Can this be remote?
The room is Houston. If you can’t be here every week, Online 1:1 carries the same speed work — plan, tape, notes. Start there if you’re not in HTX.
How do I start?
Let’s Work. Free evaluation first. No payment on that form. He’ll place the week, not a package page.
At a glance
01
First step and first 10
02
Change of direction
03
Game-speed reps
Other pillars
Lifestyle
Health is wealth. Strength, mobility, and a week you can keep — work, family, energy.
Health is wealth.
DB Development
Feet first. Press, break, finish. The details that hold when the game speeds up.
Foot positional training.
Online 1:1
Can’t be in Houston every week?
Can’t be in Houston every week?