Tim Cortazzo
@T_Cortazzo • 6,315 subscribers
OWNER OF @FSQ_Sports | Sports Performance Coach
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SUMMER SPEED 🏎️ Week 1 - Foundations 🧱 ▪️Hops ▪️Jumps ▪️Skips ▪️Sprints Hammering these with INTENT & CONSISTENCY year round will always be the determining factors. Can make a ton of progress using basic, foundational stuff when 75+ kids show up every week willing to work.
Tim Cortazzo81,612 Aufrufe • vor 1 Jahr
COMPETE ⚡️ Want to get FASTER for your sport? Race.. Every single week. 3 groups, fastest line first. If you win, you bump up a line.. If you lose, you do push-ups.. Use a variety of stances & starts. Early in the summer = shorter distances. Progress from there. ▪️Chest ▪️1/2 Kneel ▪️Standing Staggered
Tim Cortazzo65,891 Aufrufe • vor 11 Monaten
ACCELERATION 🚀 10+ variations of stances, reactions, and starts we use while training acceleration. ▪️Push-up ▪️1/2 Kneel (FWD & Lateral) ▪️Standing Split (Sprinter) ▪️Standing Square (FWD / BWD / Lateral) ▪️Standing w/Movement (FWD / BWD / Lateral) ▪️Avoidance ▪️Awkward (Seated / On Back / Both Knees / etc…)
Tim Cortazzo58,998 Aufrufe • vor 10 Monaten
SUMMER SPEED 💨 Week 1 - Foundations 🧱 ▪️Push to Base Series ▪️Stop Series ▪️General Athletic Movement “The fastest car in the world is useless if it can’t brake & navigate.” - Me (I think) These exercises help lay the foundation for stopping & changing direction. Get comfortable with those necessary angles at lower velo, progress to higher velo. Hammering these basics over and over again will help develop better movers and better athletes.
Tim Cortazzo48,670 Aufrufe • vor 1 Jahr
SUMMER SPEED 🏎️ Week 2 - COD Emphasis 🧱 ▪️Intro to Contact ▪️“Stop Series” Progression ▪️Small Radius Curved Sprints ▪️Highlighting “Stop & Go” As athletes ramp up and get closer to football camp, it’s important to be mindful of the movements & volume they’re being exposed to in May, June, July. Create adaptations & feel at lower velocities… Progress to faster velocities, more volume, and more reactionary based exercises.
Tim Cortazzo45,951 Aufrufe • vor 1 Jahr
SUMMER SPEED 💨 Week 3 🧱 ▪️Calf Slap ▪️Partner Stop & Go ▪️Curved Sprint Variations ▪️Gnat Drill ▪️Goal Line Tag ▪️Sharks & Minnows Progressing along with faster velocities and a big emphasis on “reaction” based movement. Conditioning Finisher with Sharks & Minnows
Tim Cortazzo44,951 Aufrufe • vor 11 Monaten
70s x 5 💪 Womens Volleyball 🏐 Anyone saying girls don’t need to lift weights is LYING TO YOU.
Tim Cortazzo74,169 Aufrufe • vor 1 Jahr
HUNGRY HIPPOS 🦛 ▪️Specific Conditioning ▪️COD ▪️Agility & Avoidance ▪️Competitive ▪️FUN (sound on 🔊) We ran a HH Tournament as a finisher yesterday. Draft 4 teams, best of 3 series. Semifinal winners in the championship. Semifinal losers in the consolation. Each athlete performed ≈ 10-12 reps of 10yds & back (200-240 yards total) 4th place = 40 push-ups 3rd place = 30 push-ups 2nd place = 20 push-ups 1st place = 0 push-ups
Tim Cortazzo39,963 Aufrufe • vor 10 Monaten
CURVED CONE COLLECT ↪️ There are a ton of different curved sprinting drills… There are a ton of different change of direction drills… ✅ This drill combines curved sprinting with COD ✅ Sports are NOT played in straight lines. Training needs to reflect that! Finding ways to bring curved sprinting and COD together in training can further develop & prepare athletes for in-game demands.
Tim Cortazzo49,964 Aufrufe • vor 1 Jahr
PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.
Tim Cortazzo56,543 Aufrufe • vor 1 Jahr
⚾️ ARM CARE ⛑️ Our “Arm Care” Program for baseball guys looks a lot like really good training. Band work ain’t gonna cut it! ▪️PUSH heavy weights ▪️PUSH weights & med balls with speed ▪️PULL heavy weights ▪️PULL weights with speed ▪️CARRY heavy weights ▪️CHALLENGE stability Baseball players are not fragile. If you want the body to be resilient, train like it!
Tim Cortazzo44,681 Aufrufe • vor 1 Jahr
HEAVY SINGLES heading into Opening Weekend ⚾️ 20+ guys pulling over 400lbs 📈 To be clear, this wasn’t a “MAX Day.” We did hit some PRs, even though that wasn’t necessarily the goal. Heavy singles are programmed throughout the off-season, pre-season, & in-season for multiple reasons: ▪️Develop and/or preserve strength ▪️⬆️ Force Production ▪️Exposure to higher training loads ▪️Health/Feel Self-Assessment ▪️Avoid excessive soreness from higher volumes and/or max effort lifts (we want their systems fresh for practice, especially during pre-season) When you consistently crush the basics week in & week out, you earn the opportunity to lift big time weights.
Tim Cortazzo12,989 Aufrufe • vor 3 Monaten
