🎬 A must-watch film 🎬 The 2021 Women's Rugby World Cup is the 9th installment of the tournament 🏆 It began 31 years ago thanks to a tenacious group of pioneers who wouldn't take no for an answer Laura-Jane Jones

HOW TO Make Your Internet Faster..

A look back at the #RWC2021 journey of @Womenboks 🇿🇦

If you want to get faster… Here is the 9 step process Wanted to capture my full thoughts on the holistic process of speed development… so I did Acceleration AND top speed. 9 steps w/ segments of each If you need to get faster… go watch this 💥

5 Exercises for Tight Hips 1. Mountain Climber 2. Rollover V-Sit with Reach 3. 90/90 Hip Switch 4. Groiner 5. Cossack Squat

Sting the clip and the words from this legend but, “like the late level change” Dip time. Stay as athletic as you can as long as you can

Yesterday I spoke about strength related to speed How going from 250lbs on your deadlift to 400lbs will prob help speed more than going from 500lbs to 600lbs Here are my expanded thoughts on that as well as some additional context Strength is GREAT, just understand context

I don’t use the second part for football but I do love the first part to add some resistance to standalone bags and force some leg drive.

“Day before a game,” speed day 1 set for almost everything. Get in, get out 🔥 1. Ext. chaos pogo 2. Ext. SL chaos pogo 3. Int. chaos pogo 4. Int. SL chaos pogo 5/6. Reverse skater (stick/full speed) 7. Sled sprint 8. Lateral kneeling sprint 9. Double hurdle 10/11. SL broad/box

“We're not here to coach your energy level and your effort, that's a given." -Geno Auriemma

3 tips on getting faster broken down in simple terms for athletes!

Here's a quick montage of our students smashing last weeks training! 👊🏼 Awesome work from everyone as always! 💥Improving movement skills 💥Exploring new movements 💥Getting stronger 💪🏼 💥Enjoying training 🙌🏼 #youth #Training #athleticdevelopment #StrengthTraining #Parents

Supplemental lateral work/agility prep. Do not fixate on takeoffs. Eccentric work for athletes must go beyond time under tension. Controlled velocities and impacts important to teach global concepts. Gravity, inertia and subtle loading a beautiful thing ! #LTAD

Hip Mobility Work, Large Group Setting. Division 1 Football Players - Warm-Up Station Before a Lift.

Longitudinal study of six seasons of match injuries in elite female rugby union dx.doi.org/10.1136/bjspor…

Great bounce back against Kenya Lionesses with a 31-0 win at @dubai7s. Now Tunisia Friday morning.

RT if the HAVAL H6 GT parked in your driveway is one of your New Year’s resolutions. #HAVALSouthAfrica #StreetEnvy

5 years ago! Then: Connect training in the park. Now: 1x SA Women's Rugby, 2x @JuniorBoks & WP RUGBY, 3x SACS Rugby First XV + 1x U16A, 1x Wynberg Rugby First XV, 1x Bishops First XV. Youth development = access to resources & opportunities, understanding each young person's needs.

Respect is earned and it's earned daily! #YouOweYou

Thanks to my son ⁦Troy Holler⁩ for putting together this compilation of recent x-factor drills.