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17 ways to make your sprints & jumps reactive Athleticism & elasticity = 🔑 1. SL depth jump to broad jump 2. Quadruple pogo to box jump 3. Drop back sprint 4. SL pogo to lateral jump 5. Reverse pogo to sprint 6. Skater/repeat lateral jump 7. Double pogo...

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Gerry DeFilippo

92,305 subscribers

29,056 просмотров • 2 лет назад •via X (Twitter)

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Фото профиля Richard Cheetham MBE
Richard Cheetham MBE2 лет назад

Great ideas as always thank you for sharing these

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11 of my fav ways to develop lateral quickness & transfer 1. Med ball skater release 2. Lateral jump (side) to sprint 3. Drop jump to lateral jump 4. Lateral hurdle jump to lateral jump 5. Lateral jump (back) to sprint 6. SL vert to lateral jump 7. Pulsing sprint start 8. Lateral jump to 1/4 turn box jump 9. Skater jumps 10. SL vert to 1/4 turn lateral 11. Lateral jump to pogo to sprint
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11 of my fav ways to develop lateral quickness & transfer 1. Med ball skater release 2. Lateral jump (side) to sprint 3. Drop jump to lateral jump 4. Lateral hurdle jump to lateral jump 5. Lateral jump (back) to sprint 6. SL vert to lateral jump 7. Pulsing sprint start 8. Lateral jump to 1/4 turn box jump 9. Skater jumps 10. SL vert to 1/4 turn lateral 11. Lateral jump to pogo to sprint

Gerry DeFilippo | Strength & Speed

217,667 просмотров • 3 лет назад

↔️ 12 of my fav ways to develop lateral speed & power 1. Dynamic slide board lunges 2. Pogo to lateral jump 3. Lateral jump to sprint 4. Drop jump to lateral over hurdle 5. Half-kneeling lateral sprint 6. Pogo over hurdle to lateral jump 7. Rotational lateral jump 8. Band accelerate lateral jump 9. Lateral jump to 1/4 turn box jump 10. Pulsing sprint 11. Skater jumps 12. Double pogo to sprint
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↔️ 12 of my fav ways to develop lateral speed & power 1. Dynamic slide board lunges 2. Pogo to lateral jump 3. Lateral jump to sprint 4. Drop jump to lateral over hurdle 5. Half-kneeling lateral sprint 6. Pogo over hurdle to lateral jump 7. Rotational lateral jump 8. Band accelerate lateral jump 9. Lateral jump to 1/4 turn box jump 10. Pulsing sprint 11. Skater jumps 12. Double pogo to sprint

Gerry DeFilippo

145,310 просмотров • 3 лет назад

🛑 Stop wobbling on bosu balls Here are 13 STABLE surface exercises for balance 1. Depth to SL Broad jump 2. Loaded SL Broad 3. High box step-up 4. SL chaos pogo 5. Slideboard side lunge 6. Loaded skater 7. SL Depth jump 8. Lateral jump to sprint 9. Depth to lateral jump 10. SL box jump 11. Off-set Bulgarian 12. Pogo jump to lateral jump 13. Traditional single leg broad jump
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🛑 Stop wobbling on bosu balls Here are 13 STABLE surface exercises for balance 1. Depth to SL Broad jump 2. Loaded SL Broad 3. High box step-up 4. SL chaos pogo 5. Slideboard side lunge 6. Loaded skater 7. SL Depth jump 8. Lateral jump to sprint 9. Depth to lateral jump 10. SL box jump 11. Off-set Bulgarian 12. Pogo jump to lateral jump 13. Traditional single leg broad jump

Gerry DeFilippo | Strength & Speed

130,425 просмотров • 2 лет назад

8 plyometrics to enhance your athleticism! 1. Quadruple broad jump 2. SL hurdle to lateral jump 3. Depth jump to broad jump 4. Repeat maximal pogo jump 5. “Double,” box jump 6. SL drop jump 7. Lateral jump to 1/4 turn box jump 8. Maximal skater jump
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8 plyometrics to enhance your athleticism! 1. Quadruple broad jump 2. SL hurdle to lateral jump 3. Depth jump to broad jump 4. Repeat maximal pogo jump 5. “Double,” box jump 6. SL drop jump 7. Lateral jump to 1/4 turn box jump 8. Maximal skater jump

Gerry DeFilippo

69,622 просмотров • 10 месяцев назад

9️⃣ Ways to make your sprints more reactive 1. Double pogo jump 2. Double SL pogo jump 3. Reverse pogo jump 4. Reverse SL pogo jump 5. Lateral pogo jump 6. Lateral SL pogo jump 7. Side facing lateral pulse 8. Forward facing lateral pulse 9. Double pogo jump to 1/4 turn Enjoy!
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9️⃣ Ways to make your sprints more reactive 1. Double pogo jump 2. Double SL pogo jump 3. Reverse pogo jump 4. Reverse SL pogo jump 5. Lateral pogo jump 6. Lateral SL pogo jump 7. Side facing lateral pulse 8. Forward facing lateral pulse 9. Double pogo jump to 1/4 turn Enjoy!

Gerry DeFilippo | Strength & Speed

165,537 просмотров • 3 лет назад

18 exercises to turn your legs to springs 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump
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18 exercises to turn your legs to springs 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump

Gerry DeFilippo

240,730 просмотров • 1 год назад

8 plyometrics to build change of direction for athletes! 1. Broad jump to lateral jump 2. SL hurdle jump to lateral jump 3. Lateral jump with return 4. Single leg drop jump to lateral hurdle jump 5. Skater jump to box jump 6. Single leg broad jump to lateral jump 7. Lateral jump to 1/4 turn box jump 8. 1/4 turn pogo jump to lateral jump
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8 plyometrics to build change of direction for athletes! 1. Broad jump to lateral jump 2. SL hurdle jump to lateral jump 3. Lateral jump with return 4. Single leg drop jump to lateral hurdle jump 5. Skater jump to box jump 6. Single leg broad jump to lateral jump 7. Lateral jump to 1/4 turn box jump 8. 1/4 turn pogo jump to lateral jump

Gerry DeFilippo

71,607 просмотров • 1 год назад

8 sprint variations you MUST have in your training Some reactive, some stationary… bookmark this & reference this! 1. Pogo jump to sprint 2. Double pogo jump to sprint 3. SL drop to sprint 4. Drop back sprint 5. RDL start 6. Lateral RDL start 7. Lateral half kneeling start 8. Medicine ball start
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8 sprint variations you MUST have in your training Some reactive, some stationary… bookmark this & reference this! 1. Pogo jump to sprint 2. Double pogo jump to sprint 3. SL drop to sprint 4. Drop back sprint 5. RDL start 6. Lateral RDL start 7. Lateral half kneeling start 8. Medicine ball start

Gerry DeFilippo

69,249 просмотров • 2 лет назад

Tired of being slow?! Do today’s in-season speed day with us! 1. Extensive 45 degree forward pogo 2. SL extensive 45 degree forward pogo 3. Intensive frog jump 4. Intensive SL frog jump 5. Alternating lateral jumps 6. Acceleration sled push 7. Drop back sprint 8. Lateral jump to sprint 9. Med ball vertical to scoop throw 10. Double vertical jump 11. Double broad jump 12. Hip mobility
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Tired of being slow?! Do today’s in-season speed day with us! 1. Extensive 45 degree forward pogo 2. SL extensive 45 degree forward pogo 3. Intensive frog jump 4. Intensive SL frog jump 5. Alternating lateral jumps 6. Acceleration sled push 7. Drop back sprint 8. Lateral jump to sprint 9. Med ball vertical to scoop throw 10. Double vertical jump 11. Double broad jump 12. Hip mobility

Gerry DeFilippo

106,553 просмотров • 1 год назад

LET’S CHANGE YOUR ATHLETIC ABILITY FOREVER If your legs are NOT SPRINGS you’re holding back your athletic abilities Turn them into springs with these 18 exercises Save this post, use these in your training! Get better INSTANTLY 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump
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LET’S CHANGE YOUR ATHLETIC ABILITY FOREVER If your legs are NOT SPRINGS you’re holding back your athletic abilities Turn them into springs with these 18 exercises Save this post, use these in your training! Get better INSTANTLY 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump

Gerry DeFilippo

47,778 просмотров • 4 месяцев назад

Sprinting requires both reactive & standard starts Here are 4 of each I like Reactive: 1. Pogo jump to sprint 2. Double pogo jump to sprint 3. Single leg depth drop to sprint 4. Drop back sprint Standard: 1. Normal RDL to sprint 2. Lateral RDL to sprint 3. Lateral half kneeling sprint 4. Med ball start sprint
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Sprinting requires both reactive & standard starts Here are 4 of each I like Reactive: 1. Pogo jump to sprint 2. Double pogo jump to sprint 3. Single leg depth drop to sprint 4. Drop back sprint Standard: 1. Normal RDL to sprint 2. Lateral RDL to sprint 3. Lateral half kneeling sprint 4. Med ball start sprint

Gerry DeFilippo

151,704 просмотров • 3 лет назад

💣 10 plyometrics to build INSANE athleticism 1. Drop jump to vertical jump 2. Maximal bilateral pogo jump 3. Maximal forward SL pogo hop 4. Drop jump to broad jump 5. Maximal repeat broad jump 6. Depth jump 7. Maximal repeat SL broad jump 8. Drop jump to box jump 9. Double box jump 10. Maximal repeat hurdle jump
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💣 10 plyometrics to build INSANE athleticism 1. Drop jump to vertical jump 2. Maximal bilateral pogo jump 3. Maximal forward SL pogo hop 4. Drop jump to broad jump 5. Maximal repeat broad jump 6. Depth jump 7. Maximal repeat SL broad jump 8. Drop jump to box jump 9. Double box jump 10. Maximal repeat hurdle jump

Gerry DeFilippo | Strength & Speed

61,329 просмотров • 1 год назад

🔥 Tired of being slow/not explosive? Do this in-season speed day with us! 1. Extensive lateral pogo x20 yds 2. Extensive SL lateral pogo x20 yds 3. Intensive lateral pogo x10 yds 4. Intensive SL lateral pogo x10 yds 5. Modified flying sprint 6. Heavy sled push-sprint 7. Drop back sprint 8. Back pedal to accel 9. Depth landing 10. Banded broad jump 11. Box jump 12. Side lunge with ISO holds 13. Hip bridge with ISO holds
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🔥 Tired of being slow/not explosive? Do this in-season speed day with us! 1. Extensive lateral pogo x20 yds 2. Extensive SL lateral pogo x20 yds 3. Intensive lateral pogo x10 yds 4. Intensive SL lateral pogo x10 yds 5. Modified flying sprint 6. Heavy sled push-sprint 7. Drop back sprint 8. Back pedal to accel 9. Depth landing 10. Banded broad jump 11. Box jump 12. Side lunge with ISO holds 13. Hip bridge with ISO holds

Gerry DeFilippo

25,508 просмотров • 7 месяцев назад

13 REAL plyometrics for athletes! 1. Band assisted pogo jumps 2. Drop jump into band accelerated vertical 3. SL vertical into SL broad 4. Repeat SL broad jump 5. Triple hurdle jump 6. SL drop jump 7. Standard drop jump 8. Drop jump to vertical jump 9. Depth jump 10. Depth jump to broad jump 11. Box “double jump.” 12. SL drop jump to SL broad jump 13. Hurdle to box jump
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13 REAL plyometrics for athletes! 1. Band assisted pogo jumps 2. Drop jump into band accelerated vertical 3. SL vertical into SL broad 4. Repeat SL broad jump 5. Triple hurdle jump 6. SL drop jump 7. Standard drop jump 8. Drop jump to vertical jump 9. Depth jump 10. Depth jump to broad jump 11. Box “double jump.” 12. SL drop jump to SL broad jump 13. Hurdle to box jump

Gerry DeFilippo | Strength & Speed

56,278 просмотров • 1 год назад

How do we train speed before a game in-season? Come through it with us! Firstly, we try to keep this to about 30-35 minutes. In and out. 1-2 sets of everything. High outputs, not crazy volume. Prep work, some loaded & max effort acceleration, output & fast driven jumps. 1. Extensive pogo to broad jump 2. Extensive SL pogo to SL broad jump 3. Intensive pogo to broad jump 4. Intensive SL pogo to SL broad jump 5. Loaded sled acceleration 6. Medicine ball sprint start 7. Lateral half kneeling sprint start 8. Medicine ball scoop throw 9. DB vertical jump 10. Depth jump to broad jump 11. Drop jump to vertical jump
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How do we train speed before a game in-season? Come through it with us! Firstly, we try to keep this to about 30-35 minutes. In and out. 1-2 sets of everything. High outputs, not crazy volume. Prep work, some loaded & max effort acceleration, output & fast driven jumps. 1. Extensive pogo to broad jump 2. Extensive SL pogo to SL broad jump 3. Intensive pogo to broad jump 4. Intensive SL pogo to SL broad jump 5. Loaded sled acceleration 6. Medicine ball sprint start 7. Lateral half kneeling sprint start 8. Medicine ball scoop throw 9. DB vertical jump 10. Depth jump to broad jump 11. Drop jump to vertical jump

Gerry DeFilippo | Strength & Speed

38,949 просмотров • 1 год назад

10 plyometrics to build INSANE athleticism 1. Drop jump to vertical 2. Max bilateral pogo jump 3. Max forward SL hops 4. Depth jump to broad 5. Quadruple broad 6. Depth jump 7. Maximal repeat SL broad 8. Drop jump to box jump 9. Double jump to hurdle 10. Maximal repeat hurdle
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10 plyometrics to build INSANE athleticism 1. Drop jump to vertical 2. Max bilateral pogo jump 3. Max forward SL hops 4. Depth jump to broad 5. Quadruple broad 6. Depth jump 7. Maximal repeat SL broad 8. Drop jump to box jump 9. Double jump to hurdle 10. Maximal repeat hurdle

Julian Lo Casto

76,357 просмотров • 6 месяцев назад

13 ways for athletes to turn their legs into springs! 1. Stiff leg depth landing 2. Maximal pogo 3. Quadruple pogo to box jump 4. Pogo to lateral jump 5. Multi-directional hurdle to box jump 6. Maximal depth landing 7. Drop jump to vertical jump 8. Repeat hurdle jump 9. Double vertical jump 10. Single leg depth landing 11. Maximal single leg pogo 12. Drop jump 13. Band accelerated jump
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13 ways for athletes to turn their legs into springs! 1. Stiff leg depth landing 2. Maximal pogo 3. Quadruple pogo to box jump 4. Pogo to lateral jump 5. Multi-directional hurdle to box jump 6. Maximal depth landing 7. Drop jump to vertical jump 8. Repeat hurdle jump 9. Double vertical jump 10. Single leg depth landing 11. Maximal single leg pogo 12. Drop jump 13. Band accelerated jump

Gerry DeFilippo

81,069 просмотров • 1 год назад