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BILATERAL VS UNILATERAL LIFTS Single leg movements for force & power development are overrated. We use the weight room to build general qualities: ✅ Force ✅ Power Training thousands of athletes over the years, we have been able to accomplish this by using the following

After three weeks, the boys are looking froggy and bouncy. Attention to detail on rudimentary and low intensity items are preparing them to celebrate some testing improvements.

Complete Volleyball Off-Season Training Day Acceleration + Total Body Lift ▫️Broad + Bound ▫️Resisted 10 Step ▫️Curved Sprint (Arc) ▫️Timed 30m Sprints ▫️Back Squat - Heavy Single ▫️Countermovement Jump ▫️Clean Complex ▫️3 Board Bench

Last week: sprints, throws, plyos, and lifts This week:sprints, throws, plyos, and lifts Next week:sprints, throws, plyos, and lifts Small changes each week in density, distances, and difficulty, but the GPP foundation is important, and we shouldn't let it die.

Collegiate football player max velocity day circuit: 1) Resisted Sprint (10% VDEC) 2) Assisted Sprint (3 kg Assistance) 3) Unresisted Sprint (Bound + Sprint) ▫️Resisted sprint to build transition to max velocity ▫️Assisted sprint to create an overspeed effect ▫️Unresisted

Our med ball work keeps getting dialed in better. A collection of some of our rotational and power body throws during the last two weeks.

Not rushing the bounce, but taking away the hand support. Excited to retest RSI in the coming weeks.

3 Day Speed Workout For Athletes This weekly speed work applies to athletes of all sports, whether you sprint 5 yards or 100 yards in competition. I will cover what an ideal sprinting week looks like for the athletes of all sports I train. Let's dive in ⬇️ /Thread/

Ten rep frogs are the marathon of jumps. In addition to the core & posture challenge, they are a great visual assessment of who is unfolding with rhythm & yielding as they land. Triple broad jump is a staple metric for us, but one that an athlete has to earn.

Straight Leg bounds from a stand are becoming a favorite drill at the end of warmups on acceleration days.

Hurdlers are some of the best athletes on the track team. Their training should address general athleticism through fun warmups that add wrinkles to the basics. They are sprinters first, so merging sprint and hurdle work ensures both speed and skill climb together

Volleyball Pre-Season Training Day 1 - Force Emphasis ▫️Power Clean ▫️Load Velocity Profiling (8-32% BW) ▫️Push Jerks ▫️Chin-ups ▫️RDLs ▫️Seated Calf Raise ▫️SL Squat ▫️Adductor PB Squeeze Focusing on a block of strength work before we get into our in-season training.

Hurdlers put in some work on the turf and track today. 30m fly testing measured with Musclelab timing gates. Follow with quick and intermediate 5 step work to close.

Volleyball Pre-Season Training Week 2 - Day 2 MAX VELOCITY ▫️A+B Series ▫️Pogo Jumps ▫️Spinal Engine ▫️St Leg Bounds ▫️Wickets ▫️Timed 10m Build Up Regardless of the sport, we want to expose our athletes to max velocity to build athleticism & reduce the incidence of injury.

Season is off to a great start. No sprints today. The athletes nailed some drills, revisiting some basics and trying some harder variations.

Love incorporating skipping into the drill portion of our warmup. The B skip, as developed by Gerard Mach, is a tough one for many high school athletes to execute well.

Light plyos such as hops used by Ted Banks are great for building tolerance to more demanding sessions later. They are not solutions for intense actions. Bunny hops and frolicking bounds are visually popular because they are done in groups—but they don't manage those forces!

We will release the EMG and 3D forces for the drills with Triton Sprints later, but for now, let's consider them. Drills are not intended to magically fix the mechanics of sprinting but, depending on the level of coaching, serve as reference points during live instruction.

Taking advantage of the nice weather for a hybrid sprint and hurdle session. Continuing to refine A-B-Skip blends, prances, access and 5-step drill.

Have been using 10 yd. prance for distance (bounds too)as an acceleration pairing/reference point. Pushing the boys to get there in 5 contacts, girls in 6. Interesting to see buckling at the center due to posture breaking, or who just has trouble w/ horizontal projection.