Speed & Agility

First-step quickness, cone drills, and footwork built for flag football — twice a week.

Train the Movements That Win Flag Football

Flag football is a game of separation — winning the half-second before a defender closes, or the burst that turns a flag-pull attempt into a missed tackle. Speed & Agility is Future of Flag's twice-weekly program built entirely around the movement skills that decide those moments: first-step quickness, change of direction, acceleration, and footwork.

Every drill is built for flag football specifically — not generic athletic training. Athletes work on the cuts, jukes, and bursts that show up in real routes and real flag-pulling situations, with coaches breaking down mechanics and rebuilding them for speed.

Speed and agility gains carry over to every other sport your athlete plays, and they're foundational to the Skills Development program — many families pair the two for a complete training plan.

What's Included

First-Step Quickness

Reaction and acceleration drills designed to shave fractions of a second off an athlete's first move.

Cone & Ladder Drills

Classic and flag-football-specific footwork patterns that build change-of-direction speed.

Measurable Benchmarks

Athletes are tested and re-tested on key movements so progress is visible, not just felt.

Flag-Football-Specific Movement

Drills mirror real game situations — breaking off routes, evading flag-pulls, and closing on the ball.

Small-Group Coaching

Low athlete-to-coach ratios for individualized correction on every rep.

Weekly Schedule & Session Format

Speed & Agility runs 2 x 45-minute sessions per week, structured for maximum intensity:

01Dynamic Warm-Up & Activation10 min
02Speed & Footwork Drills20 min
03Competitive Reps & Benchmark Testing10 min
04Cool-Down & Mobility5 min

Coached By Champions

Speed & Agility is coached by Sam Mahany and Jack Oblen, both 2025 University of Georgia graduates and multi-time Co-Rec Flag Football National Champions. They bring the same training methods that prepared them for championship-level competition to every Speed & Agility session.

Meet the Full Coaching Staff

Pricing

Contact for Pricing

Pricing for Speed & Agility is being finalized as we launch. Reach out and we'll work with you to find the right fit for your athlete's schedule and goals.

Speed & Agility FAQ

Yes — the movement skills we train (first-step quickness, change of direction, acceleration) transfer directly to soccer, basketball, lacrosse, and track. Many of our athletes use Speed & Agility as off-season conditioning for their primary sport.

Most athletes see strong results with our standard 2 sessions per week. Athletes who pair Speed & Agility with Skills Development or 1-on-1 Training often train 3-4 days per week total, which our coaches can help schedule around school and other sports.