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Gerry DeFilippo

@Challenger_ST • 92,255 subscribers

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STOP doing endless cone tap dancing drills and calling it “agility.” Most athletes are getting worse at actual game speed while thinking they’re training agility Real agility = reacting to a person/ball + forceful acceleration + deceleration in multiple directions Save this entire thread Here are the 6 actual pillars I use to build real, transferable agility with my athletes. This is the blueprint. 👇

STOP doing endless cone tap dancing drills and calling it “agility.” Most athletes are getting worse at actual game speed while thinking they’re training agility Real agility = reacting to a person/ball + forceful acceleration + deceleration in multiple directions Save this entire thread Here are the 6 actual pillars I use to build real, transferable agility with my athletes. This is the blueprint. 👇

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If anyone tries to get you to pay money for this, you are wasting your money…

If anyone tries to get you to pay money for this, you are wasting your money…

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Here is an avid lifter, Aroldis Chapman, who smashes weights. Seems to do ok to me 🤷‍♂️ Baseball players, get in the weight room!

Here is an avid lifter, Aroldis Chapman, who smashes weights. Seems to do ok to me 🤷‍♂️ Baseball players, get in the weight room!

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Young athlete: I need super intricate and “sport specific,” training to get better All pro Christian McCaffrey using simple bounds, hops, sprints, jumps & lifts to get better:

Young athlete: I need super intricate and “sport specific,” training to get better All pro Christian McCaffrey using simple bounds, hops, sprints, jumps & lifts to get better:

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If you’re a baseball player I suggest you stop scrolling for 2 seconds I’m going to give you the key to baseball speed Baseball involves short 10-15 yard straight line burst OR Angled, curve sprints Train both consistently… you will thrive

If you’re a baseball player I suggest you stop scrolling for 2 seconds I’m going to give you the key to baseball speed Baseball involves short 10-15 yard straight line burst OR Angled, curve sprints Train both consistently… you will thrive

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Said it once, I’ll say it again… Do this routine 2-3x per week Focus: Ankles, feet & calves 1. Bilateral extensive pogo (2x30 seconds) 2. Unilateral extensive pogo (1x30 seconds) 3. Bilateral intensive pogo (2x8 seconds) 4. Unilateral intensive pogo (1x8 seconds) Quality contacts = 🔑

Said it once, I’ll say it again… Do this routine 2-3x per week Focus: Ankles, feet & calves 1. Bilateral extensive pogo (2x30 seconds) 2. Unilateral extensive pogo (1x30 seconds) 3. Bilateral intensive pogo (2x8 seconds) 4. Unilateral intensive pogo (1x8 seconds) Quality contacts = 🔑

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If anyone tries to tell you these things relate & this is how you should train for speed & agility they’re an IDIOT

If anyone tries to tell you these things relate & this is how you should train for speed & agility they’re an IDIOT

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If you go ANYWHERE that attempts to have you do this for your strength/performance training, please leave & never go back

If you go ANYWHERE that attempts to have you do this for your strength/performance training, please leave & never go back

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Old school coach: lifting will make you slower Correction: if you lift in a quality program the RIGHT way, you’ll will only aid your performance Noah Lyles:

Old school coach: lifting will make you slower Correction: if you lift in a quality program the RIGHT way, you’ll will only aid your performance Noah Lyles:

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Parent of a slow/weak 13 year old athlete: “We want to go train somewhere else. They do more advanced training.” The training:

Parent of a slow/weak 13 year old athlete: “We want to go train somewhere else. They do more advanced training.” The training:

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Training some upper body power this morning 1. Push-up drop catches 2. Landmine single arm catch & press 3. Supine med ball drop to chest pass 4. Kneeling sled “slingshot,” press 5. Single arm stiff drop catches Train explosively with your lower body? Do your upper too

Training some upper body power this morning 1. Push-up drop catches 2. Landmine single arm catch & press 3. Supine med ball drop to chest pass 4. Kneeling sled “slingshot,” press 5. Single arm stiff drop catches Train explosively with your lower body? Do your upper too

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“Sorry coach. We are going to another gym. They do sport specific training.” The training:

“Sorry coach. We are going to another gym. They do sport specific training.” The training:

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Heavy lifts shouldn’t be the only way you train uppers & you shouldn’t ONLY train explosively w/ lower body Do these: 1. Push-up drop catches 2. Landmine single arm catch & press 3. Supine med ball drop to chest pass 4. Kneeling sled “slingshot,” press 5. Single arm stiff drop catches

Heavy lifts shouldn’t be the only way you train uppers & you shouldn’t ONLY train explosively w/ lower body Do these: 1. Push-up drop catches 2. Landmine single arm catch & press 3. Supine med ball drop to chest pass 4. Kneeling sled “slingshot,” press 5. Single arm stiff drop catches

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How to get rich as a strength coach/personal trainer… 1. No matter what, claim you played D1 sports somewhere. Maybe bribe a mid major school to put you on their practice roster. Or tell people you got recruited but an injury derailed your career before pre-season so you never played & never got listed on the roster 2. Get as many certs as you can & make sure you list all the initials after your name. The more initials the better. You may not know anything, but people will certainly think you do 3. Get in the best shape possible. Use peptides, deer antler spray. Whatever it takes to get shredded. Abs are very helpful. 4. See point #3. Once you are in good shape, build your entire social media around showing off your physique & how jacked you are. You may be stupid & unable to make a basic program, but kids & parents won’t care. They’ll come train with you because you’re the jacked guy on Instagram who will make them look the same 5. DM every athlete you can find who already trains somewhere else. It’s not their fault that they didn’t hear about you. Honestly, you’re doing them a favor if you poach them from the coach they have gone to for 5 years. They deserve to go to you instead. Tell them how terrible their coach is & that you’ll get them better 6. Any athlete who breathes & commits to a school should be added to your list of accolades. Maybe you only met them once but you certainly should tell everyone they’re committed & got there because of YOU 7. This is where it gets tricky. A good coach must have tech and lots of it. Get a new credit card. Max out your credit line & get the fanciest tech. Force plates, VBT, 1080 sprint. All of it. You won’t know how to use it but you’ll look so smart It’s not easy, but you can do it. 7 simple steps & you too can be an elite strength & conditioning coach/personal trainer!

How to get rich as a strength coach/personal trainer… 1. No matter what, claim you played D1 sports somewhere. Maybe bribe a mid major school to put you on their practice roster. Or tell people you got recruited but an injury derailed your career before pre-season so you never played & never got listed on the roster 2. Get as many certs as you can & make sure you list all the initials after your name. The more initials the better. You may not know anything, but people will certainly think you do 3. Get in the best shape possible. Use peptides, deer antler spray. Whatever it takes to get shredded. Abs are very helpful. 4. See point #3. Once you are in good shape, build your entire social media around showing off your physique & how jacked you are. You may be stupid & unable to make a basic program, but kids & parents won’t care. They’ll come train with you because you’re the jacked guy on Instagram who will make them look the same 5. DM every athlete you can find who already trains somewhere else. It’s not their fault that they didn’t hear about you. Honestly, you’re doing them a favor if you poach them from the coach they have gone to for 5 years. They deserve to go to you instead. Tell them how terrible their coach is & that you’ll get them better 6. Any athlete who breathes & commits to a school should be added to your list of accolades. Maybe you only met them once but you certainly should tell everyone they’re committed & got there because of YOU 7. This is where it gets tricky. A good coach must have tech and lots of it. Get a new credit card. Max out your credit line & get the fanciest tech. Force plates, VBT, 1080 sprint. All of it. You won’t know how to use it but you’ll look so smart It’s not easy, but you can do it. 7 simple steps & you too can be an elite strength & conditioning coach/personal trainer!

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Said it once, will say it always A routine that is one of our BIGGEST staples of speed development What’re you doing if you’re not solidifying your feet, ankles & calves? 1. Extensive bilateral x30 seconds 2. Extensive unilateral x30 seconds 3. Intensive bilateral x8 seconds 4. Intensive unilateral x8 seconds

Said it once, will say it always A routine that is one of our BIGGEST staples of speed development What’re you doing if you’re not solidifying your feet, ankles & calves? 1. Extensive bilateral x30 seconds 2. Extensive unilateral x30 seconds 3. Intensive bilateral x8 seconds 4. Intensive unilateral x8 seconds

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7 great variations to improve acceleration… 1. Lateral half-kneeling sprints 2. Loaded/resisted sled sprints 3. Band release walkout sprints 4. Drop back sprints 5. Med ball sprints 6. Med ball drop back sprints 7. Three point stance sprints

7 great variations to improve acceleration… 1. Lateral half-kneeling sprints 2. Loaded/resisted sled sprints 3. Band release walkout sprints 4. Drop back sprints 5. Med ball sprints 6. Med ball drop back sprints 7. Three point stance sprints

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One of the most important attributes in team sports Rapid accel-decel laterally in small spaces 5 of my favs for this: 1. Lateral to pogo to sprint 2. Lateral to back leg to sprint 3. “Pulsing,” sprint start 4. Lateral (forward facing) jump to sprint 5. Shuffle to sprint

One of the most important attributes in team sports Rapid accel-decel laterally in small spaces 5 of my favs for this: 1. Lateral to pogo to sprint 2. Lateral to back leg to sprint 3. “Pulsing,” sprint start 4. Lateral (forward facing) jump to sprint 5. Shuffle to sprint

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Speed & power start from the ground Want to get better? Do this routine 2-3x per wk! 1. Bilateral extensive pogo 2x30 seconds 2. Unilateral extensive pogo 1x30 seconds 3. Bilateral intensive pogo 2x8 seconds 4. Unilateral intensive pogo 1x8 seconds Build big time feet/ankles!

Speed & power start from the ground Want to get better? Do this routine 2-3x per wk! 1. Bilateral extensive pogo 2x30 seconds 2. Unilateral extensive pogo 1x30 seconds 3. Bilateral intensive pogo 2x8 seconds 4. Unilateral intensive pogo 1x8 seconds Build big time feet/ankles!

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Neighborhood trainer: “Black Friday sale. Get 10% off a $200 private training session with former D1 all American, Golden feet Johnson.” Session:

Neighborhood trainer: “Black Friday sale. Get 10% off a $200 private training session with former D1 all American, Golden feet Johnson.” Session:

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Rapid accel-decel laterally in small spaces 🔑 A HUGE key in team sports 5 of my favorite ways to do this: 1. Lateral to pogo to sprint 2. Lateral to back leg to sprint 3. “Pulsing,” sprint start 4. Lateral (forward facing) jump to sprint 5. Shuffle to sprint

Rapid accel-decel laterally in small spaces 🔑 A HUGE key in team sports 5 of my favorite ways to do this: 1. Lateral to pogo to sprint 2. Lateral to back leg to sprint 3. “Pulsing,” sprint start 4. Lateral (forward facing) jump to sprint 5. Shuffle to sprint

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Jason & Travis Kelce talking about the ridiculousness of baseball conditioning… “It makes no sense.” “You should be running SPRINTS or doing base running. Not running foul pole to foul pole.” STOP treating baseball players like marathoners

Jason & Travis Kelce talking about the ridiculousness of baseball conditioning… “It makes no sense.” “You should be running SPRINTS or doing base running. Not running foul pole to foul pole.” STOP treating baseball players like marathoners

Gerry DeFilippo

6,284,251 görüntüleme • 2 ay önce

1991 Chicago Bulls lifting on game day 😤 Back when most thought it was crazy. The Bulls knew better: morning weights kept them strong, physical, and fresh through the long season + playoffs. MJ & Scottie didn’t skip it. Neither should you. In-season lifting = non-negotiable

1991 Chicago Bulls lifting on game day 😤 Back when most thought it was crazy. The Bulls knew better: morning weights kept them strong, physical, and fresh through the long season + playoffs. MJ & Scottie didn’t skip it. Neither should you. In-season lifting = non-negotiable

Gerry DeFilippo

1,158,181 görüntüleme • 1 ay önce

Alabama football director of performance, David Ballou What would be his biggest tip to young athletes trying to get to the next level? “A lot of people work hard… it’s the people that work hard & are able to stack nutrition & sleep & those things on top of it.” Listen up:

Alabama football director of performance, David Ballou What would be his biggest tip to young athletes trying to get to the next level? “A lot of people work hard… it’s the people that work hard & are able to stack nutrition & sleep & those things on top of it.” Listen up:

Gerry DeFilippo

717,849 görüntüleme • 1 ay önce

“Speed is the quality you lose the fastest.” In only 5-7 days if untrained Tennessee football performance director Derek Owings discusses how important consistent speed training is Young athletes: sprint consistently, 2-3 times per-week!

“Speed is the quality you lose the fastest.” In only 5-7 days if untrained Tennessee football performance director Derek Owings discusses how important consistent speed training is Young athletes: sprint consistently, 2-3 times per-week!

Gerry DeFilippo

471,704 görüntüleme • 2 ay önce

“I love to be coached.” I said it once, I’ll say it again. This is what it means to coach. If you hate this, you are SOFT “I believe in you, but you have to want this moment.” Know the difference between mindless yelling & motivating someone you love & care about!!

“I love to be coached.” I said it once, I’ll say it again. This is what it means to coach. If you hate this, you are SOFT “I believe in you, but you have to want this moment.” Know the difference between mindless yelling & motivating someone you love & care about!!

Gerry DeFilippo

531,270 görüntüleme • 2 ay önce

People actually pay for this & call it training. Sad.

People actually pay for this & call it training. Sad.

Gerry DeFilippo

6,043,380 görüntüleme • 2 yıl önce

💯 “Boring before brilliance.” Paul Skenes details his routine Young athletes want to constantly do something new or novel Often avoiding routine, fundamentals & what works… “Sometimes it’s what it takes in sports The boring process, the boring fundamentals.” LISTEN:

💯 “Boring before brilliance.” Paul Skenes details his routine Young athletes want to constantly do something new or novel Often avoiding routine, fundamentals & what works… “Sometimes it’s what it takes in sports The boring process, the boring fundamentals.” LISTEN:

Gerry DeFilippo

319,355 görüntüleme • 1 ay önce

THE KEY TO BUILDING GAME CHANGING POWER IS HERE These 9 jumps/plyometrics are what you need to move the needle Save this list… use them 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump

THE KEY TO BUILDING GAME CHANGING POWER IS HERE These 9 jumps/plyometrics are what you need to move the needle Save this list… use them 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump

Gerry DeFilippo

43,689 görüntüleme • 7 gün önce

18-year-old Gout Gout just ran 19.67 in the 200m — new Australian record + U20 world record Faster than Bolt at the same age. 🔥 Here’s how he trains: Short explosive blocks (10/20/30m) straight into the gym for glute work + isometric holds for ankles & calves. Smart speed + targeted strength. No junk volume. This is what elite genetics & building real explosiveness looks like

18-year-old Gout Gout just ran 19.67 in the 200m — new Australian record + U20 world record Faster than Bolt at the same age. 🔥 Here’s how he trains: Short explosive blocks (10/20/30m) straight into the gym for glute work + isometric holds for ankles & calves. Smart speed + targeted strength. No junk volume. This is what elite genetics & building real explosiveness looks like

Gerry DeFilippo

285,207 görüntüleme • 1 ay önce

“Sorry Coach. We need to go to this other facility. It’s much more sport specific.” The training:

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“Sorry Coach. We need to go to this other facility. It’s much more sport specific.” The training:

Gerry DeFilippo

2,317,934 görüntüleme • 1 yıl önce

🚨 What if the secret to success isn’t talent or luck… but one simple daily choice? Nick Saban drops truth: Every single day, you face the same 2 questions: 1. Something you KNOW you should do… but don’t FEEL like doing? Can you make yourself do it anyway? 2. Something you know you shouldn’t do… but really WANT to? Can you stop yourself? Getting out of bed when the alarm hits Hitting the gym when you’d rather scroll Studying or grinding when Netflix calls Choosing the hard right over the easy wrong This is the invisible bridge between where you are… and who you want to become Put your choices ahead of your feelings Because if you only do what you feel like doing, you’ll never reach your goals This one mindset shift changes everything for champions — and it can change everything for YOU too.

🚨 What if the secret to success isn’t talent or luck… but one simple daily choice? Nick Saban drops truth: Every single day, you face the same 2 questions: 1. Something you KNOW you should do… but don’t FEEL like doing? Can you make yourself do it anyway? 2. Something you know you shouldn’t do… but really WANT to? Can you stop yourself? Getting out of bed when the alarm hits Hitting the gym when you’d rather scroll Studying or grinding when Netflix calls Choosing the hard right over the easy wrong This is the invisible bridge between where you are… and who you want to become Put your choices ahead of your feelings Because if you only do what you feel like doing, you’ll never reach your goals This one mindset shift changes everything for champions — and it can change everything for YOU too.

Gerry DeFilippo

241,922 görüntüleme • 1 ay önce

Young athlete: “I don’t like to train in-season.” LeBron James: ✔️ Lifts ON game days ✔️ Focuses on full body lifts (gives scheduling flexibility) ✔️ Rules to help him decide WHEN to lift based on schedule ✔️ He does something gym related daily

Young athlete: “I don’t like to train in-season.” LeBron James: ✔️ Lifts ON game days ✔️ Focuses on full body lifts (gives scheduling flexibility) ✔️ Rules to help him decide WHEN to lift based on schedule ✔️ He does something gym related daily

Gerry DeFilippo

319,130 görüntüleme • 2 ay önce

🏆 Rory McIlroy just won the Masters… AGAIN He’s always credited strength training as a turning point for his career The power, stability & longevity keeping him on top 💪⛳ Fixed his posture, added distance, protected his back — strength training built his body to last!

🏆 Rory McIlroy just won the Masters… AGAIN He’s always credited strength training as a turning point for his career The power, stability & longevity keeping him on top 💪⛳ Fixed his posture, added distance, protected his back — strength training built his body to last!

Gerry DeFilippo

240,526 görüntüleme • 1 ay önce

🚨11 Mobility Drills Every Athlete Needs (especially if you want to jump higher & run faster) Most athletes are strong… but tight hips, ankles & thoracic spine kill their power Add these 11 moves to your training → better positions + less injury risk!

🚨11 Mobility Drills Every Athlete Needs (especially if you want to jump higher & run faster) Most athletes are strong… but tight hips, ankles & thoracic spine kill their power Add these 11 moves to your training → better positions + less injury risk!

Gerry DeFilippo

186,401 görüntüleme • 1 ay önce

🔑 9 exercises I give my athletes who have tight hips More than 75% of them feel better after ONLY 2 weeks! If your hips bother you, give them a shot I’d say the last one is the most underrated Save this, add even 2-3 to your routine & you’ll move better!

🔑 9 exercises I give my athletes who have tight hips More than 75% of them feel better after ONLY 2 weeks! If your hips bother you, give them a shot I’d say the last one is the most underrated Save this, add even 2-3 to your routine & you’ll move better!

Gerry DeFilippo

179,406 görüntüleme • 1 ay önce

YOUR HIPS ARE TIGHT & IT’S RUINING YOUR PERFORMANCE It’s stunting your speed It’s leaving you injured more than you should be It’s making you feel 15 years older These are 5 exercises my athletes SWEAR by for their hips Save them, use them, you’ll feel GREAT

YOUR HIPS ARE TIGHT & IT’S RUINING YOUR PERFORMANCE It’s stunting your speed It’s leaving you injured more than you should be It’s making you feel 15 years older These are 5 exercises my athletes SWEAR by for their hips Save them, use them, you’ll feel GREAT

Gerry DeFilippo

116,317 görüntüleme • 28 gün önce

Average young athlete: “I can’t lift in-season, it’ll make me sore & I’ll get hurt.” Dominant college pitcher who lifted the DAY OF his World Series start You can & should lift in-season too

Average young athlete: “I can’t lift in-season, it’ll make me sore & I’ll get hurt.” Dominant college pitcher who lifted the DAY OF his World Series start You can & should lift in-season too

Gerry DeFilippo

207,085 görüntüleme • 2 ay önce

Kobe Bryant discusses what he noticed about players who were STRONG “Mike, Scottie, those guys were lifting, they were strong. They had 4 or 5 rings by this point… I need to do THAT.” If you’re an athlete, getting STRONG & consistent lifting is a must:

Kobe Bryant discusses what he noticed about players who were STRONG “Mike, Scottie, those guys were lifting, they were strong. They had 4 or 5 rings by this point… I need to do THAT.” If you’re an athlete, getting STRONG & consistent lifting is a must:

Gerry DeFilippo

185,017 görüntüleme • 1 ay önce

5 years old. Garage. Weights. Everyone told John Brown he’d stunt his sons’ growth Instead? 3 D1 athletes. 2 in the NFL. Science backs it: youth resistance training is SAFE and EFFECTIVE It builds better athletes & stronger humans Stop fearing the weights — start smart. 💪

5 years old. Garage. Weights. Everyone told John Brown he’d stunt his sons’ growth Instead? 3 D1 athletes. 2 in the NFL. Science backs it: youth resistance training is SAFE and EFFECTIVE It builds better athletes & stronger humans Stop fearing the weights — start smart. 💪

Gerry DeFilippo

157,060 görüntüleme • 1 ay önce

Notre Dame DB Coach Aaron Henry dropping truth on modern coaching Care first. Make it fun (games, colors, analogies) Meet them where they are. Then push hard This is how the best coaches & programs build real buy-in Old school coaches — watch this.

Notre Dame DB Coach Aaron Henry dropping truth on modern coaching Care first. Make it fun (games, colors, analogies) Meet them where they are. Then push hard This is how the best coaches & programs build real buy-in Old school coaches — watch this.

Gerry DeFilippo

153,113 görüntüleme • 1 ay önce