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Curious what an acceleration specific session would look like? Here’s an inside look! All med ball variations w/ 30lbs 1. Extensive frog jump 2. Extensive SL frog jump 3. Intensive frog jump 4. Intensive SL frog jump 5. Heavy loaded sprint 6. Band release walkouts 7. Med ball sprint...

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Gerry DeFilippo

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27,194 Aufrufe • vor 1 Jahr •via X (Twitter)

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Pre-acceleration prep routine 1. Extensive frog jump x15 yards 2. SL extensive frog jump x15 yards each side 3. Intensive frog jump x8 yards 4. SL intensive frog jump x8 yards each side 5. Broad jump to SL broad jump x2 6. Heavy med ball loaded SL broad jump x2 each side
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Pre-acceleration prep routine 1. Extensive frog jump x15 yards 2. SL extensive frog jump x15 yards each side 3. Intensive frog jump x8 yards 4. SL intensive frog jump x8 yards each side 5. Broad jump to SL broad jump x2 6. Heavy med ball loaded SL broad jump x2 each side

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Do today’s in-season speed day with us! 1-2 sets of everything. In & out in 45 min 1. Extensive pogo to frog jump 2. SL extensive pogo to frog jump 3. Intensive pogo to frog jump 4. SL intensive pogo to frog jump 5. Heavy 10 yd sled push-sprint 6. Band release sprints 7. Lateral half kneeling sprints 8. DB loaded vertical jump 9. Med ball scoop throw 10. Depth jump to broad jump 11. Drop jump to vertical jump 12-15. Quick mix of accessories, 1 set each
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Do today’s in-season speed day with us! 1-2 sets of everything. In & out in 45 min 1. Extensive pogo to frog jump 2. SL extensive pogo to frog jump 3. Intensive pogo to frog jump 4. SL intensive pogo to frog jump 5. Heavy 10 yd sled push-sprint 6. Band release sprints 7. Lateral half kneeling sprints 8. DB loaded vertical jump 9. Med ball scoop throw 10. Depth jump to broad jump 11. Drop jump to vertical jump 12-15. Quick mix of accessories, 1 set each

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16 of my favorite strength & jump exercises to augment acceleration 1. Broad jump 2. Heavy sled drag 3. Med ball SL broad jump 4. Sled sprint drivers 5. Heavy sled pushes 6. Banded broad jump 7. Med ball scoop throw 8. Depth jump to broad jump 9. SL broad jump 10. Sled resisted broad jump 11. Bilateral sled broad push-jump 12. Band accelerated broad jump 13. Band accelerated SL broad jump 14. SL depth to SL broad jump 15. Quadruple broad jump 16. Quadruple SL broad jump
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16 of my favorite strength & jump exercises to augment acceleration 1. Broad jump 2. Heavy sled drag 3. Med ball SL broad jump 4. Sled sprint drivers 5. Heavy sled pushes 6. Banded broad jump 7. Med ball scoop throw 8. Depth jump to broad jump 9. SL broad jump 10. Sled resisted broad jump 11. Bilateral sled broad push-jump 12. Band accelerated broad jump 13. Band accelerated SL broad jump 14. SL depth to SL broad jump 15. Quadruple broad jump 16. Quadruple SL broad jump

Gerry DeFilippo

20,205 Aufrufe • vor 5 Monaten

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

106,124 Aufrufe • vor 1 Jahr

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

38,899 Aufrufe • vor 1 Jahr

Do this speed day with us! 1. Supine SL calf raise iso x30 sec 2. Extensive pogo x30 sec 3. Extensive SL pogo x30 sec 4. Intensive pogo x8 sec 5. Intensive SL pogo x8 sec 6. Loaded sled push-sprint x10 yds 7. Band release sprint x10 yds 8. Lateral half kneeling sprint w/ foot stomp x10 yds 9. Mountain climber sprint x10 yds 10. Sprint stop start x5 yds 11. Med ball vert, release to vert 12. Vertical jump to broad jump 13. Crossover step up 14. KB RDL
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Do this speed day with us! 1. Supine SL calf raise iso x30 sec 2. Extensive pogo x30 sec 3. Extensive SL pogo x30 sec 4. Intensive pogo x8 sec 5. Intensive SL pogo x8 sec 6. Loaded sled push-sprint x10 yds 7. Band release sprint x10 yds 8. Lateral half kneeling sprint w/ foot stomp x10 yds 9. Mountain climber sprint x10 yds 10. Sprint stop start x5 yds 11. Med ball vert, release to vert 12. Vertical jump to broad jump 13. Crossover step up 14. KB RDL

Gerry DeFilippo

45,183 Aufrufe • vor 8 Monaten

Building legs to handle deceleration 1. High box step-ups 2. Extensive SL frog jumps 3. SL box jump w/ SL landing 4. SL depth landings 5. SL broad jump w/ SL landing 6. Band resisted SL vert to SL landing 7. Band over-speed split stance landing 8. Med ball jump to slam ⬇️ Cont.
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Building legs to handle deceleration 1. High box step-ups 2. Extensive SL frog jumps 3. SL box jump w/ SL landing 4. SL depth landings 5. SL broad jump w/ SL landing 6. Band resisted SL vert to SL landing 7. Band over-speed split stance landing 8. Med ball jump to slam ⬇️ Cont.

Gerry DeFilippo

171,546 Aufrufe • vor 3 Jahren

9 great jumps/plyometrics athletes can use in their training! 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
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9 great jumps/plyometrics athletes can use in their training! 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

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31,660 Aufrufe • vor 9 Monaten

Go through an in-season speed day with us Took 30 minutes. Get in, get out. 1-2 sets of everything 1. Extensive reverse pogo 2. Extensive reverse SL pogo 3. Intensive reverse pogo 4. Intensive reverse SL pogo 5. Sled push sprint (255lbs) 6. Med ball sprint starts 7. Vertical to broad 8. Vertical to broad (SL) 9. Dynamic KB swing 10. Med ball scoop throw
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Go through an in-season speed day with us Took 30 minutes. Get in, get out. 1-2 sets of everything 1. Extensive reverse pogo 2. Extensive reverse SL pogo 3. Intensive reverse pogo 4. Intensive reverse SL pogo 5. Sled push sprint (255lbs) 6. Med ball sprint starts 7. Vertical to broad 8. Vertical to broad (SL) 9. Dynamic KB swing 10. Med ball scoop throw

Gerry DeFilippo

498,450 Aufrufe • vor 2 Jahren

🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass
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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass

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🚀 10 non sprint exercises to aid top speed & acceleration development 1. Overhead med ball throws 2. Med ball SL broad jumps 3. Drop jumps 4. Sled “sprint drivers.” 5. Maximal pogo jumps 6. Sprinter position maximal iso pulls 7. Bound/hop variations 8. Banded dynamic rack pulls 9. Heavy sled pushes 10. Forward med ball scoop throws
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🚀 10 non sprint exercises to aid top speed & acceleration development 1. Overhead med ball throws 2. Med ball SL broad jumps 3. Drop jumps 4. Sled “sprint drivers.” 5. Maximal pogo jumps 6. Sprinter position maximal iso pulls 7. Bound/hop variations 8. Banded dynamic rack pulls 9. Heavy sled pushes 10. Forward med ball scoop throws

Gerry DeFilippo

23,317 Aufrufe • vor 1 Jahr

10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump
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10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump

Gerry DeFilippo

63,745 Aufrufe • vor 1 Jahr

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
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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

43,968 Aufrufe • vor 1 Monat

🦵12 of my favorite speed day prep exercises for the lower body! 1. Bilateral extensive pogo (30 sec) 2. Unilateral extensive pogo (30 sec) 3. Bilateral intensive pogo (8 sec) 4. Unilateral intensive pogo (8 sec) 5. Drop jump to vertical jump (x4) 6. 4 hurdle stiff leg jump (x2) 7. Extensive frog jump (x20 yds) 8. Ext SL frog jump (x20 yds) 9. Ext skater (x20 yds) 10. Intensive frog jump (x15 yds) 11. Int SL frog jump (x15 yds) 12. Int skater (x15 yds)
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🦵12 of my favorite speed day prep exercises for the lower body! 1. Bilateral extensive pogo (30 sec) 2. Unilateral extensive pogo (30 sec) 3. Bilateral intensive pogo (8 sec) 4. Unilateral intensive pogo (8 sec) 5. Drop jump to vertical jump (x4) 6. 4 hurdle stiff leg jump (x2) 7. Extensive frog jump (x20 yds) 8. Ext SL frog jump (x20 yds) 9. Ext skater (x20 yds) 10. Intensive frog jump (x15 yds) 11. Int SL frog jump (x15 yds) 12. Int skater (x15 yds)

Gerry DeFilippo

27,828 Aufrufe • vor 11 Monaten

Nine great non-sprinting exercises to aid speed development 1. SL drop jump 2. Broad jump 3. Overhead med ball throws 4. Heavy sled push 5. Maximal pogo jumps 6. Heavy sled drags 7. Triple hurdle jump 8. Repeat single leg bounds 9. Maximal depth landings
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Nine great non-sprinting exercises to aid speed development 1. SL drop jump 2. Broad jump 3. Overhead med ball throws 4. Heavy sled push 5. Maximal pogo jumps 6. Heavy sled drags 7. Triple hurdle jump 8. Repeat single leg bounds 9. Maximal depth landings

Gerry DeFilippo

49,529 Aufrufe • vor 1 Jahr

Don’t get slower in-season… Do today’s in-season speed day with us! 1. Extensive pogo x30 sec 2. Extensive SL pogo x30 sec 3. Intensive pogo x8 sec 4. Intensive SL pogo x8 sec 5. Modified flying sprint x2 6. Sled push accel x2 7. Lateral half kneeling start x1 each 8. 5 yard decels x2 9. Med ball vertical 1x4 10. Med ball broad jump 1x4 11. Depth jumps 1x4 12. Side lunge x8 each, 3 iso 13. Hip bridge x12, 3 iso
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Don’t get slower in-season… Do today’s in-season speed day with us! 1. Extensive pogo x30 sec 2. Extensive SL pogo x30 sec 3. Intensive pogo x8 sec 4. Intensive SL pogo x8 sec 5. Modified flying sprint x2 6. Sled push accel x2 7. Lateral half kneeling start x1 each 8. 5 yard decels x2 9. Med ball vertical 1x4 10. Med ball broad jump 1x4 11. Depth jumps 1x4 12. Side lunge x8 each, 3 iso 13. Hip bridge x12, 3 iso

Gerry DeFilippo

21,353 Aufrufe • vor 3 Monaten

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

56,094 Aufrufe • vor 1 Jahr

Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump
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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump

Gerry DeFilippo

110,794 Aufrufe • vor 1 Jahr

⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med ball drop to press 9. Drop to broad jump 10. Sled slingshot press 11. Double lateral hurdle jump 12. Standing repeat med ball pass 13. Triple hurdle jump 14. Max slingshot catch to press
0:45

⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med ball drop to press 9. Drop to broad jump 10. Sled slingshot press 11. Double lateral hurdle jump 12. Standing repeat med ball pass 13. Triple hurdle jump 14. Max slingshot catch to press

Gerry DeFilippo

44,700 Aufrufe • vor 1 Jahr

Let’s build “stiffness,” & the ankle/calf complex to aid sprinting 12 great variations: 1. Landmine split stance calf raises 2. Heavy sled pushes 3. Standing split stance calf raise ISOs 4. Sled “sprint drivers.” 5. Heavy sled drags 6. Extensive SL pogo 7. Sled release walkout sprints 8. Intensive forward bilateral pogo 9. Sled broad jump 10. Seated DB calf raise 11. Extensive bilateral pogo 12. Intensive forward SL pogo
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Let’s build “stiffness,” & the ankle/calf complex to aid sprinting 12 great variations: 1. Landmine split stance calf raises 2. Heavy sled pushes 3. Standing split stance calf raise ISOs 4. Sled “sprint drivers.” 5. Heavy sled drags 6. Extensive SL pogo 7. Sled release walkout sprints 8. Intensive forward bilateral pogo 9. Sled broad jump 10. Seated DB calf raise 11. Extensive bilateral pogo 12. Intensive forward SL pogo

Gerry DeFilippo

24,147 Aufrufe • vor 8 Monaten