9.8 m/s means nothing if you can’t turn and beat your man 1v1 - Specific Speed wins games.

Straight-line speed looks great on GPS, but football isn’t track. The game is about who can change direction faster, project out of turns cleaner, and win more 1v1 duels.
That’s the difference between raw speed… and specific speed that wins games.

Today, I’m giving you a Change of Direction (COD) warm-up system that primes the exact physical qualities you need for sharp 180° turns and 1v1 duels — while keeping you injury-free.

The players I worked with yesterday had 15 minutes of training reactive qualities, rate of force development, acceleration + starting strength + Special strength for 180 degree cuts - yet, they thought it was just a warm up . If the session demands fast, safe 180° turns and explosive 1v1 duels, your warm-up should prime the exact tissues, positions, and rhythms you’ll need.

Goal of this warm-up:

• Build lateral stiffness and rhythm

• Prepare hips and lateral sling for braking/propulsion

• Groove open-step mechanics for fast re-acceleration

• Finish potentiated for 1v1 work — without spiking risk

Block 1 — Full-Body Prep (Lateral Sling)

Purpose: Switch on the lateral sling (obliques–glute med/adductors), stabilize pelvis, prep for direction change.

• Side Plank with Hip Lift — 2×10/side, 20–30s rest

  • Cues: ribs down, long line ear→ankle, lift through underside hip.

• Hip Abduction (miniband) — 2×12/side

  • Cues: toe slightly down, push “out & long,” don’t hike pelvis.

• Hip Adduction (miniband/ball squeeze) — 2×12/side

  • Cues: squeeze from inner thigh, keep pelvis square.

• Lateral Sling Step-Outs — 2×8/side

  • Cues: step wide, load outside hip, control trunk.

Why it matters: COD success = pelvis control + lateral tension. This block gives you both.

Block 2 — Skips & Dynamic Movement (Lateral Rhythm)

Purpose: Build rhythm, posture, and foot strike for lateral moves.

• Lateral A-Skip — 2×15m/side (walk back)

  • Cues: tall, hips through, midfoot strike under hips, crisp arms.

• Crossover March to Skip — 2×10m/side

  • Cues: cross behind lightly, then pop tall; keep ribs stacked over hips.

• Open-Step March — 2×10m/side

  • Cues: “push the ground away,” don’t reach with the lead foot.

Why it matters: Rhythm first → velocity later. Clean patterns reduce braking costs.

Block 3 — Lateral Stiffness & SSC (Long Ground Contacts)

Purpose: Prepare tendons/fascia for controlled braking and forceful redirection in 180° turns.

• Lateral Pogos (in-place → traveling) — 2×12 each

  • Cues: “pop tall,” quick ankles, quiet landings.

• Lateral Bound (long GCT) — 2×6/side, 2–3s stick each rep

  • Cues: load outside hip, knee in line with toes, trunk quiet.

• Rotational Jump to Stick (quarter turn → half turn) — 2×4/side

  • Cues: rotate from hips, land “athletic,” absorb softly then stiffen.

Why it matters: We build controlled stiffness before velocity so your turns are strong, not sloppy.

Block 4 — Special Strength (Bands + Open Step → 2-Step Accel)

Purpose: Rehearse the exact projection pattern used in 1v1 duels: open-step push into quick acceleration.

• Banded Open-Step Push — 2×5/side (attach band at waist, pull lateral)

  • Cues: shin angle matches push, “project not collapse,” hips through.

• Open-Step → 2 Steps of Acceleration — 3×2/side (walk back)

  • Cues: push then switch fast, positive shin angles, torso quiet.

Why it matters: Transfer. The open-step is the bridge between braking and “I’m gone.”

Block 5 — Potentiation Finisher (1v1 Races with 180° Cuts)

Purpose: Groove body position in the turn and projection out of the hole; arrive potentiated for the main session.

• Setup: Two cones 10–12m apart. Start at middle.

• Drill: Coach points left/right → sprint to cone → 180° turn → race to opposite cone.

  • 4–6 reps, 45–60s between.

  • Cues: lower center of mass early, plant under hips, chest tall, eyes up; project out on first two steps.

Why it matters: Fast decision + clean turn + violent projection = 1v1 wins.

If you want my full TITAN Speed system (weekly themed warm-ups, COD progressions, and sprint exposures that keep you fast and injury-free), join the membership. You’ll get video demos, session plans, and load guardrails so you don’t guess.