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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

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Gerry DeFilippo

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36,014 Aufrufe • vor 8 Monaten •via X (Twitter)

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Use this simple 3 tier acceleration workout to build speed: a) Prowler Marches x10m b) Resisted Sprints x20m c) Drop In Sprints x20m Perform 4-5 rounds Full rest in between each round performed Usually use this in our intro blocks for new athletes or coming off our season
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Use this simple 3 tier acceleration workout to build speed: a) Prowler Marches x10m b) Resisted Sprints x20m c) Drop In Sprints x20m Perform 4-5 rounds Full rest in between each round performed Usually use this in our intro blocks for new athletes or coming off our season

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Leak out after the contest. Lendeborg sprints in transition. Cadeau hits-ahead. Play out of a broken floor. 6 passes. 2 dribbles. All 5 players touch the ball. Layup.

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My 4 year old daughter plays soccer. Her team has no coach and half the players don’t want to play. The opposing team is running sprints with parachutes on their back. Welcome to youth sports in 2023.
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My 4 year old daughter plays soccer. Her team has no coach and half the players don’t want to play. The opposing team is running sprints with parachutes on their back. Welcome to youth sports in 2023.

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Crashes the offensive glass. Doesn't get it. Sprints back hoping for a defensive board. Shot goes in. He is visibly upset. Forgets to inbound ball. Dame has to tell him to get it. Finally gets his rebound with a second left and squeezes it for dear life.
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Crashes the offensive glass. Doesn't get it. Sprints back hoping for a defensive board. Shot goes in. He is visibly upset. Forgets to inbound ball. Dame has to tell him to get it. Finally gets his rebound with a second left and squeezes it for dear life.

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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
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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

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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
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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

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Train explosively with your lower body? Do your upper too Try these 5 exercises as a routine Save these, add them to your training! 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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Train explosively with your lower body? Do your upper too Try these 5 exercises as a routine Save these, add them to your training! 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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Apocalypse Unleashed. Made With Seedance 2.5 on Higgsfield Prompt: 1. 0–1.3s: Woman laughs with friends on Korean rooftop under string lights; suddenly rigid, eyes wide. 2. 1.3–2.6s: Head snaps down violently, veins darken; friends fall silent, chairs scrape back. 3. 2.6–3.9s: She convulses violently, overturns table, gasps, then goes still. 4. 3.9–5.1s: Head whips up; bloodshot eyes, slack jaw, animalistic snarls. 5. 5.1–6.4s: She sprints low and unnaturally fast between chairs as friends scream and scatter. 6. 6.4–7.6s: Friend knocks over vending drink rack; cans scatter across rooftop. 7. 7.6–8.9s: She rapidly scrambles over overturned table toward friend by railing. 8. 8.9–10.1s: Cornered friend swings plastic chair, knocking her back. 9. 10.1–11.4s: She instantly lunges again; another friend throws cans at her face. 10. 11.4–12.6s: Friend ducks and scrambles along railing, nearly falling; city skyline behind. 11. 12.6–14s: She grabs railing inches behind him; he slips toward stairwell. 12. 14–15s: Stairwell door slams shut; she crashes against it snarling beneath flickering lights. Realistic Korean rooftop horror, cinematic handheld camera, intense motion blur.
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The champ WHITE ABARRIO doing great this morning, came out of the race in good order. Can’t say enough about this special horse, his heart, competitive spirit, and the connection he has with his racing fan base. Yesterday was a great day for horse racing, three 7-year olds finishing 1-2-3 in a Grade 1 race showing the world these amazing athletes do not need to be retired and go to the breeding shed at 3-4 years olds. Something needs to change for the longevity of the sport, lets get back to racing and not so focused on 3-4 year olds with 6-7 starts hitting the breeding shed. Lets race! Congratulations to one of our favorites Skippylongstocking, now a Grade 1 winner and to Saffie Joseph Jr. and his entire team for winning back to back Pegasus World Cup. Congrats Tyler Gaffalione great ride!

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The rescue! Prompt : ultra-cinematic action sequence in bright clear daylight. Start instantly with a fast-moving ultra-wide aerial shot of a shattered skybridge between two supertall towers high above a massive city. One person is falling through open air while a rescue runner sprints across the collapsing bridge. Camera sweeps low and fast past breaking glass, bending steel, sparks, cables, and spinning debris, with sharp detail, strong sunlight, deep contrast, realistic physics, and epic scale. At 7 seconds enter dramatic slow motion as the runner launches from the final intact beam, dives through flying glass, and reaches toward the falling person with the city far below. At 10 seconds snap back to full speed as their hands connect, both swing into a hanging maintenance cable, crash through an open service hatch, slide safely inside the tower, and come to rest as the bridge collapses outside behind them. Clear ending, complete rescue, premium blockbuster visuals, strong composition, dynamic camera, polished action film aesthetic.

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Such an impressive for the Denver Nuggets in so many ways. 1) Nikola Jokic proves once again why he’s the best player on the planet 2) I thought this game was over when the Nuggets led big with 3 minutes to play in regulation 3) I thought this game was over when the Wolves led by 7 in OT 4) I thought this game was over about five times 5) The Nuggets are now 3-0 against Minnesota. Full Ownership 6) The Nuggets won this game with three starters tied behind their back 7) Nikola Jokic is the greatest player on earth 8) Jamal Murray is a bad man 9)WTF did I just see? 10) Merry Christmas
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Such an impressive for the Denver Nuggets in so many ways. 1) Nikola Jokic proves once again why he’s the best player on the planet 2) I thought this game was over when the Nuggets led big with 3 minutes to play in regulation 3) I thought this game was over when the Wolves led by 7 in OT 4) I thought this game was over about five times 5) The Nuggets are now 3-0 against Minnesota. Full Ownership 6) The Nuggets won this game with three starters tied behind their back 7) Nikola Jokic is the greatest player on earth 8) Jamal Murray is a bad man 9)WTF did I just see? 10) Merry Christmas

Vic Lombardi

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Fast-paced action, cinematic atmosphere, and intense visuals. I created this with Seedance 2.5 on WeryAI Create yours here 👇 Prompt: REFERENCE / IDENTITY LOCK Use Reference Image 1 as the exact identity lock for the adult male spy. Preserve identical face, facial proportions, black hairstyle, skin tone, physique, outfit and accessories throughout. No identity or wardrobe changes. 15-SECOND CINEMATIC ACTION — 24FPS, REAL-TIME Photorealistic Hollywood spy-action, ARRI Alexa Mini, 27mm spherical lens, 4K, 24fps, realistic physics, sharp cinematic film grain, aggressive handheld camera, dynamic tracking, whip-pans, low-angle combat shots and realistic motion blur. 9:16 vertical. ENVIRONMENT Continue inside the same oil-soaked industrial factory. Thick smoke, flickering cyan-white fluorescent lights, sparks, steam bursts, broken glass, damaged machinery, oil-covered concrete, fallen enemies, barrels, conveyor belts, steel columns, overhead crane and elevated platforms. Maintain perfect continuity. 0–4 SEC: Immediately after the final gunshot, two armed reinforcements burst through a steel security door while another enemy rappels from an overhead crane. The spy instantly sprints forward, steps onto a fallen crate and launches into a flying side kick, crushing Enemy 6 into the steel door. He seamlessly follows with a spinning tornado kick, knocking Enemy 7 from the rappel line into stacked barrels. 4–7 SEC: Enemy 8 opens automatic fire. The spy rolls underneath the gunfire, draws a combat knife with his left hand, slashes the weapon arm and disarms him. He traps the wrist, pivots with precise Kung Fu footwork, throws Enemy 8 over his shoulder and finishes with a powerful downward axe kick. 7–10 SEC: Warning alarms activate as a heavily armored operative with a ballistic shield charges. The spy sprints toward him, rebounds from a steel column, performs a short wall-run and launches an aerial bicycle kick, knocking the shield upward. He lands behind the operative, executes a rapid arm lock, elbows, knees and spinning back kick, sending him through a steel railing onto the lower floor. 10–13 SEC: Enemies on elevated platforms open fire. The spy dives behind a moving conveyor, slides underneath it and fires four rapid tactical shots through narrow openings, eliminating two attackers. He emerges, grabs a hanging industrial chain, swings across a machinery gap and launches a flying double-foot kick into the final attacker, smashing him through reinforced safety glass. 13–15 SEC: The spy lands in a controlled three-point stance. Red emergency lights replace the fluorescent lighting. A massive fuel pipeline ruptures behind him, creating a realistic towering wall of fire. Without looking back, he calmly turns toward a dark industrial corridor. Brief cinematic push-in, then hard cut to black at 15 seconds. CAMERA / LIGHTING: Aggressive handheld shaky-cam, fast dolly tracking, rapid whip-pans, dynamic low angles, close over-the-shoulder shots, realistic camera inertia. Cyan-white industrial lighting transitions into flashing red emergency lights and realistic orange fire illumination. Dense smoke, sparks, steam, muzzle flashes and realistic debris. PHYSICS: Grounded Kung Fu choreography, realistic human weight, momentum, impacts and ragdoll behavior. No wire-fu or superhero movement. Weapons and bodies remain physically consistent. NEGATIVE PROMPT: No slow motion, time-lapse, bullet-time, dreamy effects, superhero movement, unrealistic physics, exaggerated wire-fu, impossible parkour, poor anatomy, distorted face, identity changes, wardrobe changes, CGI artifacts, jitter, ghosting, duplicated limbs, weapon clipping, teleportation, unrealistic explosions, fake glass destruction, continuity errors or video-game movement. FINAL: 15 seconds, 9:16, 24fps, 4K, photorealistic Hollywood action, cinematic realism, sharp film grain.
0:15

Fast-paced action, cinematic atmosphere, and intense visuals. I created this with Seedance 2.5 on WeryAI Create yours here 👇 Prompt: REFERENCE / IDENTITY LOCK Use Reference Image 1 as the exact identity lock for the adult male spy. Preserve identical face, facial proportions, black hairstyle, skin tone, physique, outfit and accessories throughout. No identity or wardrobe changes. 15-SECOND CINEMATIC ACTION — 24FPS, REAL-TIME Photorealistic Hollywood spy-action, ARRI Alexa Mini, 27mm spherical lens, 4K, 24fps, realistic physics, sharp cinematic film grain, aggressive handheld camera, dynamic tracking, whip-pans, low-angle combat shots and realistic motion blur. 9:16 vertical. ENVIRONMENT Continue inside the same oil-soaked industrial factory. Thick smoke, flickering cyan-white fluorescent lights, sparks, steam bursts, broken glass, damaged machinery, oil-covered concrete, fallen enemies, barrels, conveyor belts, steel columns, overhead crane and elevated platforms. Maintain perfect continuity. 0–4 SEC: Immediately after the final gunshot, two armed reinforcements burst through a steel security door while another enemy rappels from an overhead crane. The spy instantly sprints forward, steps onto a fallen crate and launches into a flying side kick, crushing Enemy 6 into the steel door. He seamlessly follows with a spinning tornado kick, knocking Enemy 7 from the rappel line into stacked barrels. 4–7 SEC: Enemy 8 opens automatic fire. The spy rolls underneath the gunfire, draws a combat knife with his left hand, slashes the weapon arm and disarms him. He traps the wrist, pivots with precise Kung Fu footwork, throws Enemy 8 over his shoulder and finishes with a powerful downward axe kick. 7–10 SEC: Warning alarms activate as a heavily armored operative with a ballistic shield charges. The spy sprints toward him, rebounds from a steel column, performs a short wall-run and launches an aerial bicycle kick, knocking the shield upward. He lands behind the operative, executes a rapid arm lock, elbows, knees and spinning back kick, sending him through a steel railing onto the lower floor. 10–13 SEC: Enemies on elevated platforms open fire. The spy dives behind a moving conveyor, slides underneath it and fires four rapid tactical shots through narrow openings, eliminating two attackers. He emerges, grabs a hanging industrial chain, swings across a machinery gap and launches a flying double-foot kick into the final attacker, smashing him through reinforced safety glass. 13–15 SEC: The spy lands in a controlled three-point stance. Red emergency lights replace the fluorescent lighting. A massive fuel pipeline ruptures behind him, creating a realistic towering wall of fire. Without looking back, he calmly turns toward a dark industrial corridor. Brief cinematic push-in, then hard cut to black at 15 seconds. CAMERA / LIGHTING: Aggressive handheld shaky-cam, fast dolly tracking, rapid whip-pans, dynamic low angles, close over-the-shoulder shots, realistic camera inertia. Cyan-white industrial lighting transitions into flashing red emergency lights and realistic orange fire illumination. Dense smoke, sparks, steam, muzzle flashes and realistic debris. PHYSICS: Grounded Kung Fu choreography, realistic human weight, momentum, impacts and ragdoll behavior. No wire-fu or superhero movement. Weapons and bodies remain physically consistent. NEGATIVE PROMPT: No slow motion, time-lapse, bullet-time, dreamy effects, superhero movement, unrealistic physics, exaggerated wire-fu, impossible parkour, poor anatomy, distorted face, identity changes, wardrobe changes, CGI artifacts, jitter, ghosting, duplicated limbs, weapon clipping, teleportation, unrealistic explosions, fake glass destruction, continuity errors or video-game movement. FINAL: 15 seconds, 9:16, 24fps, 4K, photorealistic Hollywood action, cinematic realism, sharp film grain.

Zar⭕on

16,702 Aufrufe • vor 1 Monat

Video generated by Seedance 2.0 on Lart AI Try it there 👇🏻 Prompt 10-Second Cinematic Timeline Prompt — "The Train Escape" 0–2s | The Robbery A crowded 19th-century train station during golden hour. A masked thief steals a mysterious black briefcase and runs toward a departing steam train. Crowds scatter in panic. Cinematic lighting, realistic motion, dramatic atmosphere. Camera: Wide establishing shot → handheld chase shot. --- 2–4s | The Pursuit A fearless young female detective wearing a black trench coat sprints after the thief through the crowded platform, jumping over luggage carts and avoiding passengers. Steam fills the air as the train begins moving. Dialogue: "Stop! Drop the case!" Camera: Dynamic tracking shot with cinematic motion blur. --- 4–6s | The Leap The thief jumps onto the moving steam train. The detective runs at full speed and leaps onto the train moments before it leaves the station. Sparks fly from the tracks. Camera: Slow-motion side tracking shot transitioning to normal speed. --- 6–8s | The Fight On the roof of the speeding train, the detective and thief engage in an intense hand-to-hand fight. Strong wind blows their clothes as steam and sparks surround them. Mountains rush past in the background. Camera: Fast cinematic action shots with dramatic close-ups. --- 8–10s | The Victory The detective defeats the thief, recovers the briefcase, and stands on top of the speeding train as the sun sets behind distant mountains. The thief lies defeated. Camera: Epic wide aerial shot slowly pulling back. Atmosphere: Heroic, cinematic, action movie ending, ultra-realistic, 4K.
0:10

Video generated by Seedance 2.0 on Lart AI Try it there 👇🏻 Prompt 10-Second Cinematic Timeline Prompt — "The Train Escape" 0–2s | The Robbery A crowded 19th-century train station during golden hour. A masked thief steals a mysterious black briefcase and runs toward a departing steam train. Crowds scatter in panic. Cinematic lighting, realistic motion, dramatic atmosphere. Camera: Wide establishing shot → handheld chase shot. --- 2–4s | The Pursuit A fearless young female detective wearing a black trench coat sprints after the thief through the crowded platform, jumping over luggage carts and avoiding passengers. Steam fills the air as the train begins moving. Dialogue: "Stop! Drop the case!" Camera: Dynamic tracking shot with cinematic motion blur. --- 4–6s | The Leap The thief jumps onto the moving steam train. The detective runs at full speed and leaps onto the train moments before it leaves the station. Sparks fly from the tracks. Camera: Slow-motion side tracking shot transitioning to normal speed. --- 6–8s | The Fight On the roof of the speeding train, the detective and thief engage in an intense hand-to-hand fight. Strong wind blows their clothes as steam and sparks surround them. Mountains rush past in the background. Camera: Fast cinematic action shots with dramatic close-ups. --- 8–10s | The Victory The detective defeats the thief, recovers the briefcase, and stands on top of the speeding train as the sun sets behind distant mountains. The thief lies defeated. Camera: Epic wide aerial shot slowly pulling back. Atmosphere: Heroic, cinematic, action movie ending, ultra-realistic, 4K.

Stacy Lee 🇺🇸

22,899 Aufrufe • vor 3 Monaten

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