Based on the elite Athlete Based Training (ABT) method from world-renown trainers Mike Waters and Reggie Hobson, this Speed Circuit is a great building block to work on key muscle groups and movements to help an athlete increase their acceleration whether on the field, track, or court.

The video provides the exact number of rounds and reps, as well as the recommended distance to perform the drills, where applicable.

A companion PDF with more in-depth detail about each drill is also provided for reference.

Download the full video or save for future viewing.


Download the Speed Circuit companion PDF. It provides more in-depth explanation about the benefits of each drill, plus movement techniques so you can execute the drills correctly to maximize gains. The last page also includes an overview of the drills and programming.


The Athlete Based Training program draws on over 20 years of leading sports training regimens that have been created, tested and with proven results.

For a limited time, Volume 1 and 2 of the ABT program are over 60% Off!

Click the logo below for more information.


In each drill, Mike Waters is using added resistance bands around this thighs and/or ankles. These bands provide more fast-twitch muscle and stability workload through each drill’s full range of motion for even greater performance improvement.

DYNAMX Performance Bands: an effective, simple to use, and highly durable resistance training band set—fueling advances in sports movements:

  • Acceleration
  • Top-End Speed
  • First-Step Quickness
  • Deceleration
  • Fast Change in Direction
  • Explosiveness (cutting, shuffling, leaping, kicking, jumping)
  • Mobility, Balance, Coordination, and Stability
  • Flexibility, Injury Prevention

Make sure you check your email for a special offer.

* Consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury or death. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury or death to yourself, and agree to release and discharge Cando Industries, LLC from any and all claims or causes of action, known or unknown, arising out of Cando Industries, LLC, or any of its subsidiaries, negligence.