Create game‑changing speed
The speed, agility, and power system Compete uses with 1,000+ college and pro lacrosse athletes — packaged so you can run it on any field, three days a week.
Know your numbers. Then beat them.
You test five things in week 1 and again in week 4 of each phase. These are the standards our coaches use for "good" and "game-changing."
Tests: Fly 10 (top speed, mph) · Fly 10 from a 1-yard start (acceleration) · Broad jump · Vertical jump · 5-10-5 pro agility.
8 weeks. 2 phases. 3 speed days a week.
Every session runs the same way: prep, power, technical work, speed development, cool-down. Phase 2 builds on everything Phase 1 sets up.
Max Velocity
Build-ups, Fly 10s, and curved runs that raise your top speed — so nobody catches you in transition.
Agility
Lateral footwork, retreat patterns, and cone drills for sharper cuts, change of direction, and dodges.
Acceleration
Starts from every angle and multi-direction bursts — the first three steps that win ground balls.
Also inside the 18-page program
Built for lacrosse, not borrowed from track
Lacrosse-specific
Drills built around the cuts, dodges, and transition sprints the game actually demands.
Coach-designed
The same progressions our coaches run in person with college and pro athletes.
Measured, not guessed
Test at the start and end of each phase so you know exactly how much faster you got.
Smart workload
High and low days are planned around your practices and games, so you get faster without burning out.
From Compete athletes to D1 rosters
"Since training at Compete I've earned a starting spot at a DI college lacrosse program and since been named captain… I don't know where I'd be as an athlete without training there."
"I am confident I would not have been afforded the opportunity to pursue my dream of playing Division 1 lacrosse. I would recommend anybody serious about changing their athletic career to work with Compete's team — it is well worth every penny."
"The staff of Compete goes above and beyond to prepare each athlete for their sport and for whatever life throws at them. Playing D1 lacrosse as a walk-on was only a dream until the Compete staff helped make it a reality."
Questions
Do I need a lined field?
No. Any field, yard, or quiet street works. A measuring wheel or a phone measuring app and a stack of cones is all you need to mark distances.
What equipment do I need?
Cones, a tape measure for broad jump, and a way to time sprints. Timing gates are recommended but optional — a friend with a stopwatch or filming yourself works too.
How do I get the program?
Right after checkout, the full 8-week program is emailed to you. You can start the same day.
Is it right for my level?
It is built for high school and college lacrosse players at every skill level. Each week has clear low, moderate, and high days so you can train around practices and games.
Can I ask a coach questions?
Yes. Email [email protected] and a Compete coach will get back to you.
What if I want a personal plan?
Game Changer members get 20% off Compete online 1-on-1 coaching, nutrition coaching, and mental performance coaching.
Start your 8 weeks today
Questions first? Email [email protected] — a coach will answer.