⚡ 7-DAY SPEED CHALLENGE — $49, credited toward any program · new rounds start monthly · claim your spot
SPEED WORKOUTS · TACKLING · ONLINE COACHING
Get Faster. Tackle Harder. Train Online With a Former NFL Player.
Searching for speed workouts, how to get faster, or how to tackle? You just found the coach. CJ “HYPER” Jones — former NFL player, University of Iowa Hawkeye, 7 pro seasons — breaks down the exact drills and techniques that make young athletes faster and more confident. Start free below, or jump straight into a program.
Speed Workouts That Make You Faster — Start With These 5
Speed is a skill — first-step explosion, acceleration mechanics, and relaxed top-end speed can all be trained. These are the same 5 drills CJ runs with athletes at Buttonwood Park every week. Most need no equipment — a wall and 10–20 yards of space is enough. Do a dynamic warm-up first (high knees, butt kicks, leg swings), keep every rep short and all-out, and rest fully between reps — speed work should be crisp, never exhausted.
DRILL 1
Falling Starts
Builds first-step explosion
Stand tall, lean forward until you have to step to catch yourself — then punch the trail knee and drive out low for 10 yards. That lean is your acceleration angle.
REPS: 5 × 10 yards · full recovery
DRILL 2
Wall Drives
Builds acceleration mechanics
Hands on a wall, body in a straight line at 45°. Drive one knee up, snap it down, switch — piston rhythm, hips stay tall, no drifting back.
REPS: 3 × 5 per leg · no equipment, any wall
DRILL 3
A-Skips
Builds mechanics + rhythm
Skip down the field driving each knee up and snapping the foot down under your hips. Quiet feet, loud knees. This is sprint mechanics at slow speed.
REPS: 2–3 × 20 yards · tall posture
DRILL 4
Fly 10s
Builds top-end speed
Build up over 20 yards, hit a flying 10 at top speed, then decelerate slowly. Fast is loose — if you’re straining, you’re slowing down.
REPS: 4–6 × flying 10 · 2–3 min rest
DRILL 5
Broad Jump → Sprint
Turns power into speed
Broad jump, stick the landing like a spring, and explode into a 10-yard sprint the instant you land. Teaches the body to transfer force straight into speed.
REPS: 5 × 10 yards · stick every landing
THE FIX
Want the Coached Version?
$49 · 7 days · WhatsApp
One drill video + one task every day for 7 days, coached by CJ — Day 6 test-out, Day 7 your personal speed plan. Fee is credited toward any package or program if you book within 30 days.
NEW ROUNDS START MONTHLY
7-Day Speed Challenge — $49
One drill video + one task a day, right in WhatsApp. Test out on Day 6. Get your speed plan on Day 7. Credited toward any program if you book within 30 days.
How to Tackle in Football — Safe, Confident Technique
Most young players who hesitate on tackles aren’t scared of contact — they’ve just never been taught the fit. Tackling is a 3-part skill: track, strike, finish. Learn it in this order and the fear disappears, because your body knows exactly what to do.
STEP 1
Track & Break Down
Take the angle that cuts off the ball carrier, shorten your steps as you close, sink the hips, and keep your eyes on the hips — not the ball or the feet.
STEP 2
Strike With the Shoulder
Bend the knees, uncoil up through the ball carrier, and make contact with the shoulder and chest — head to the SIDE, never in front. Never lead with the helmet.
STEP 3
Wrap & Finish
Shoot both arms, clamp the legs or ball, and drive your feet through contact. The tackle isn’t the hit — it’s the finish. Run through the carrier.
Parent note: technique first, contact second. Every rep of the fit (no contact) builds the confidence that shows up on Friday nights. That’s exactly how the 8-week guide is built.
Confidence to Tackle — 8-Week Guide, $25
CJ’s complete 8-week confidence-to-tackle program — the same progression he uses with youth players who went from hesitant to first-flight hitters. $25 for the first 200 buyers, then $35.
Online Speed Training Programs — Coach in Your Pocket
Train from anywhere. You get the program with drill videos for every exercise, train on your schedule, and post your reps in WhatsApp — CJ reviews your video and tells you exactly what to fix. Monthly, cancel anytime.
Pay via Zelle (561) 797-9138 · Cash App ($BLOODLINESPORTS / $CJJONES1919) · Venmo (@CJJONES19) — note your tier and CJ sets you up.
In South Florida? Train In Person in Lake Worth
Searching “speed and agility training near me”? CJ trains athletes in person at Buttonwood Park, Lake Worth — private 1-on-1 sessions, partner pods, and team sessions for Palm Beach County athletes.
Location: Buttonwood Park, Lake Worth, FL
Hours: Monday–Sunday · 7:00am–7:30pm
Who: All sports · male & female · ages 4–100
Session types: 1-on-1 · partner pods of 2 · team sessions
Fundamental movement skills can start at any age — and structured speed work works well from about age 7–8 and up, once kids are ready for coordination, running technique, and first-step mechanics. CJ coaches athletes ages 4 to 100 and meets every athlete where they are.
Yes. A wall, 10–20 yards of space, and your bodyweight are enough for acceleration and mechanics — wall drives, falling starts, and A-skips all run with zero equipment. Fly 10s need a field or open stretch. No gym, no sleds required.
Most athletes feel first-step quickness change within 2–4 weeks of consistent work. Mechanics settle over several weeks, and top-end speed and power build over months. The keys: short, all-out reps with FULL recovery — speed work should be crisp, never exhausted — and showing up every week.
Falling starts and wall drives. Both teach the 45° acceleration angle with zero equipment, and both give you a feeling of explosiveness on day one. Warm up, do 5 falling starts + 3×5 wall drives per leg, then finish with a few relaxed build-up sprints.
Track the right angle, break down your steps, strike with the shoulder and chest with the head to the SIDE, then wrap and finish with a leg drive. Never lead with the helmet — that’s spearing, and it’s the #1 cause of tackling injuries and penalties. Confidence comes from practicing the fit without contact first.
You get the program with drill videos, train on your schedule, and post your reps in WhatsApp. CJ reviews your video and tells you exactly what to fix — cue by cue. Every tier includes 12 programmed sessions a month. Choose $199/mo 1-on-1 online coaching for 2 live video sessions with CJ — or $299/mo for 4 live sessions weekly plus film review for any sport and combine prep strategy. HYPER Standard is capped at 25 athletes — when it fills, the next window is $349/mo.
Seven days with one drill video plus one task per day in WhatsApp, a Day 6 test-out, and a Day 7 personal speed plan. The $49 fee is credited toward any package or program if you book within 30 days — so it’s the cheapest way to start real coaching.
Yes — every sport, male and female athletes, ages 4–100. Football, basketball, soccer, track, softball, lacrosse, tennis, volleyball — speed is a skill in every sport, and the drills transfer directly.
Ready to Get Faster?
Start with the $49 challenge, grab the $25 tackling guide, or go all-in on online coaching — every path is coached by a former NFL player.
