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✅ Do this acceleration progression with us! 1. Sled positional overcoming isometric 2x5 seconds each side 2. Split stance medicine ball step throughs x3 each side 3. Sled push sprints x4 total Goal is to take primed positions & push into our 10 yard sprint work to follow

Gerry DeFilippo

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18,364 views • 3 months ago •via X (Twitter)

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Need a good pre-game or practice speed session? Here ya go! 1. Extensive pogo x30 sec 2. Extensive SL pogo x30 sec 3. Intensive pogo x8 sec 4. Intensive SL pogo x8 sec 5. Split squat jumps x4 each 6. Dynamic KB swings x4 7. Flying 10 sprint x4 8. Band release start x1 each side 9. Lateral jump to sprint x1 each side 10. Double vertical jump x4 11. Lateral jump x3 each side 12. Tire flip x4 13. Ball reactive deceleration

Need a good pre-game or practice speed session? Here ya go! 1. Extensive pogo x30 sec 2. Extensive SL pogo x30 sec 3. Intensive pogo x8 sec 4. Intensive SL pogo x8 sec 5. Split squat jumps x4 each 6. Dynamic KB swings x4 7. Flying 10 sprint x4 8. Band release start x1 each side 9. Lateral jump to sprint x1 each side 10. Double vertical jump x4 11. Lateral jump x3 each side 12. Tire flip x4 13. Ball reactive deceleration

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89,058 views • 1 year ago

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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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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🏁 If your 40 yard dash sucks, do these 15 things! A combo of sprints, jumps & lifts I program heavily to improve acceleration & top speed! 1. Heavy trap bar deadlift 2. Loaded sled sprints 3. Long (30-60 yard) sprints 4. Sprinter wall isometric pushes 5. Loaded calf raises 6. Band release walkout sprints 7. Drop back sprints 8. Band resisted broad jumps 9. Sprinter wall “switches.” 10. Heavy loaded split squats 11. Drop jumps 12. Band release sprints 13. “Flying,” sprints 14. Dynamic barbell RDLs 15. Med ball scoop throws

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33,395 views • 2 months ago

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106,124 views • 1 year ago

💥 Speed session I ran today for a group from high school football team 1. Warm-up (5-7 min) - Jog - High knees - Side Shuffle - Caraoka - Frankenstein - Knee pull to chest - Gates (open-closed) - Plank shoulder touches - Eccentric split squat 2. Pogos - Extensive bilateral - Extensive unilateral - Intensive bilateral - Intensive unilateral 3. Positional/loaded accel - Sled iso pushes - Sled pushes 4. Unloaded accel/decel - 10 yard sprint - 10 yard decels 5. Plyometrics - Double vertical jump - Triple broad jump 6. Accessory - Hip bridge slide outs - Eccentric leg lifts

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Gerry DeFilippo

40,945 views • 4 months ago

Even on your busiest days, you still deserve to feel strong 💪🏼 This ab workout can be done anywhere and will push you more than you expect‼️ The Ab Circuit👇🏻 *3 sets total - 45 seconds between each exercise* •Push Up Position Plank x:60 sec •Push Up Position Plank w/Opposite Shoulder Tap x10 taps each shoulder •Push Up Position Plank w/Hip Twist x10 twists each way •Side Plank Plank w/Twist x:30 seconds each side •Push Up Position Plank w/Rotational Knee Drive x10 knee drives each leg •Reverse Plank Position w/Knee Drive x20 knee drives total ⚠️ Advanced core work for women who are ready to push harder and train with intention

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Miranda Cohen

14,383 views • 4 months ago

6 underrated sprint starts you need to be doing 1. Band release walkouts 2. Medicine ball push starts 3. Double pogo jump to sprint 4. Double lateral jump to start 5. Lateral half kneeling 6. Drop back Find ways to get in multiple positions, feel push & get under your body

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OnlyStrength

39,506 views • 1 year ago

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

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

498,417 views • 2 years ago

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

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

38,784 views • 1 year ago