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EL820: Unleash Your Speed - Handler Sprinting 101

Course Details

Ever felt your dog pulling ahead and wished your legs would just go? This course was built for that moment. The difference between “almost got there” and “nailed it” is speed—and yes, you can train for it.

 

✦ More handling options

✦ Better support for your dog on course

✦ Finish strong and move like you mean it

 

If you’ve ever felt like speed is the missing piece between “almost” and “nailed it,” this course is your next step.

 

🚀 What You'll Get

✔ Foundational Sprint Mechanics
We start with the basics—arm swing, posture, leg drive—and build real, functional speed.

✔ Sport-Specific Strength Work
Bodyweight workouts that directly support sprinting—because you don’t need to lift heavy, you need to move fast.

✔ Field-Ready Speed Drills
Once we’ve got the mechanics, we take them outside to develop your actual sprint power with an extended arm (you know the drill).

✔ Daily Mobility (3–6 min)
Just a few minutes a day to boost recovery, prevent injury, and move better—on course and off.

✔ Feedback & Community Support
Submit videos, get kind, constructive feedback, and train alongside a community of handlers just like you.

 

🏃‍♀️ Who It’s For

Beginner and intermediate handlers—including true beginners who’ve never sprinted or strength trained before. If you want to improve how you move, this is your course.

 

📅 What to Expect

  • 2–3 workouts/week (30–40 minutes)
  • Daily mini mobility (3–6 minutes)
  • Progressive program: each week builds on the last
  • 8 weeks of access through our easy-to-use training app
  • All demos are quick (20–60 sec) with clear voice-over guidance

 

💡 Why It Works

✅ Learn to accelerate, decelerate, and change direction with total body control
✅ Train your brain + body with movement patterns that stick (a.k.a. muscle memory!)
✅ Build speed without sacrificing form or safety
✅ Move faster—with purpose—and stay in sync with your dog

 

✨ The Bigger Picture

As adults, we tend to move slower. But speed is a skill you can train—and it’s vital for staying resilient, athletic, and responsive in sport and life.

This course helps you feel more confident on course and more powerful in your body. You’ll finish stronger, handle cleaner, and show up ready for the demands of agility.

 

Teaching Approach 

The class is mostly taught through videos with minimal written lectures. Lectures are released at the start of each week. Your new workout will build on the mechanics and skills acquired from the previous week. These workouts will be accessible through the app or in lecture format.

The instructional videos that demonstrate correct form in detail are 20-60 seconds long and include clear visual demonstrations and voice-over narration for easy viewing. 

Students are encouraged to use Liz's app which will be available while the term is in session. The program is easy to follow and has an 8-week app access period for complete course completion. All necessary material, including videos and workouts, will be available in lecture format and can be accessed in your library.

There are adaptations where possible. Feedback will be given in both voice-over video and written format.

Liz JoyceInstructor: Liz Joyce

Liz Joyce has been at the forefront of the fitness industry since 2006, with a specialized focus on the unique needs of dog handlers ...((Click here for full bio and to view Liz's upcoming courses))

Syllabus

View Full Syllabus

Good sprinting has 5 essential components. The course splits these components into bite size pieces so you can learn with success. The patterning drills build on one another as the course progresses.

WEEK 1

You are going to learn a comprehensive warm up this week, this same warm up follows you through the course. 

We pattern good foot strike position, clean arm movement and improve your ground reaction force. Your sprint distance is 30-100 meters this week.

You will begin your mobility plan. We are, and will be through the course, working on 30-60 holds of stretches so we can build as much range as quickly as possible. 

WEEK 2

The patterning drills take it up a notch and add more components for your sprinting stride. Your arm drill moves at a faster pace, challenging your coordination and speed development. Arms are often not considered for speed development and they play an integral role! Your sprint distance is 30-100 meters this week.

Your mobility plan will become more customized as you figure out which stretches are applicable to you. We are still working on those 30-60 sec holds to build the mobility you need to get the most out of this course.

WEEK 3

This week you will be asked to work on your foot speed. The patterning drills continue to build in components and speed. You will continue to build better coordination and muscle memory for faster speed. Your sprint distance is 30-100 meters this week.

WEEK 4

The exercises focused on patterns are progressively incorporating more elements and increased pace. This ongoing process will enhance your coordination and help solidify muscle memory, ultimately leading to improved speed. This week, you'll face a greater challenge in coordinating the movements of your legs and arms. Your sprint distance is 30-100 meters this week.

WEEK 5

The complexity of the patterning drills is escalating, both in terms of components and velocity. As you persist with these drills, your coordination and muscle memory for higher speeds will steadily improve. Notably, this week presents an intensified challenge: coordinating the movement of your legs and arms demands greater precision and effort.Your sprints include connection this week for the first time! Your sprint distance is 30-100 meters this week.

WEEK 6

The patterning drills are intensifying, incorporating more elements and speed. Strengthen coordination and muscle memory for swifter execution. This week, expect a tougher test: coordinating leg and arm movements grows more demanding.

Your leg strengthening moves to one leg at a time this week. Whenever you run you've got only one foot on the ground at a time so step ups and the like are very important. 

Your sprints include connection again this week! Your sprint distance is 30-100 meters this week.

Prerequisites & Supplies

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Essential equipment:

  • 2 cones, or similar, to mark distances in the grass.
  • Agility ladder, similar to this one: https://tinyurl.com/5n8uvadh

Outdoor space requirements are a flat field that is 30-100 meters long.  

Sample Lecture

More

Speed is the number one thing that agility athletes come to me to work on and I'm excited to talk to you about two common, and impactful, areas for improvement. You’re going to learn some tools that will improve your sprinting mechanics and speed. Without good sprinting mechanics, the speed doesn't follow. 

We are going to talk about knee height first. When you drive your knee higher and you’re sprinting, it maximizes your power development. The higher your knee can go you're going to be able to apply a greater force to the ground which is going to enable you to push off harder.

You could think about your knee like a hammer and you’re hammering a nail into a board. The harder you hit the hammer onto the nail, the deeper that nail is going into the board and faster.

In that same way, the higher the knee goes, the harder the foot can hit the ground. And actually, that cue of hitting a nail into the ground underneath you is a great way to make good contact with your foot into the ground and create that really powerful movement that we're looking for.

After a little practice under your belt, the knee driving up creates a bit of height and buoyancy off the ground.

Okay, so how do you pattern really good knee height? Here are some drills that I’ve used successfully with hundreds of people. Aim for 30 seconds a side.

Testimonials & Reviews

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A sample of what prior students have said about this class ...

Liz Joyce is a great coach. I can't say I've done more than a week or 2 of previous fitness courses (on other platforms) because they are so hard? general? assume a degree of fitness? whatever the reason, Liz's course is very accessible regardless of your level. The material is well-paced and I managed to keep up without difficulty and stay motivated. Would recommend this course to anyone who wanted to improve their running.   


Very well structured, super helpful videos that demonstrated and explained each exercise.


I have taken two FDSA classes with Liz Joyce now. I love the well thought out structure of the courses, the weeks build up on each other in a challenging but not overwhelming way. Liz is super positive and her reviews of the gold students videos are also extremely valuable for bronze student. Liz explains very well not only how to do an exercise but also why it is beneficial for an agility handler. Way to go, Liz, to motivate students!           


The class is well thought out and inclusive. Liz was super supportive. I saw a big improvement in my speed and I had a lot of fun too!             


If you do agility and wish you were faster or more efficient in your movements during a run, sign up for this course! I'm an experienced handler and pretty fast, but I really wanted to have more efficient acceleration and deceleration with better power. Wow, did this course provide! The improvements in just 6 weeks have been really amazing. Thank you so much, Liz!!       


Liz provides excellent written and video instructions. Her feedback is constructive and relatable. I have taken several courses and workshops with Liz so I obviously like working with her. I particularly enjoy her way of building community and inclusiveness.               

Registration

Next session starts: June 1, 2025
Registration starts: May 22, 2025
Registration ends: June 15, 2025

This class will run as a self-study only session for the June 2025 session.   All lectures will be released but there will not be any classroom forums or instructor interactions.  Course materials will transfer as per normal to your course library at the completion of class.  The pricing has been adjusted for the self-study rate. 

EL820 Subscriptions


Bronze
Tuition $ 50.00
Enrollment Limits Unlimited
Access all course lectures and materials ✔ ✔

Find more details, refund policies and answers to common questions in the Help center.

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