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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 просмотров • 4 месяцев назад •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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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

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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The HOLY grail of contrast training pairings 15 of my FAVORITE pairings for vertical jump, vertical stiffness, acceleration, rotation, push power & more 1. Trap bar iso to double jump 2. Heavy sled walkout to drop sprint 3. Lateral sled pull to lateral jump ⬇️ Cont. Below

The HOLY grail of contrast training pairings 15 of my FAVORITE pairings for vertical jump, vertical stiffness, acceleration, rotation, push power & more 1. Trap bar iso to double jump 2. Heavy sled walkout to drop sprint 3. Lateral sled pull to lateral jump ⬇️ Cont. Below

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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

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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21,353 просмотров • 3 месяцев назад

💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch

💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch

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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

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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🏁 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

🏁 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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🏁 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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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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🔥 10 great acceleration starts for athletes! 1. Lateral half kneeling 2. Three point stance 3. Lateral shuffle to sprint 4. Two point stance 5. Lateral jump to sprint 6. Drop back 7. Heavy sled/resistance 8. Band release walkout 9. Forward RDL 10. Lateral RDL

🔥 10 great acceleration starts for athletes! 1. Lateral half kneeling 2. Three point stance 3. Lateral shuffle to sprint 4. Two point stance 5. Lateral jump to sprint 6. Drop back 7. Heavy sled/resistance 8. Band release walkout 9. Forward RDL 10. Lateral RDL

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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

🚀 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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Do this dynamic-effort/speed day with us! - Extensive pogos - Intensive pogos - Skater jump - Sled push sprint - Sprint - Stops - Banded verts - Banded broads - Max verts - Max broads - 4 exercise station to end: KB swing, side lunge, copenhagen plank, DB bench 55 min💥

Do this dynamic-effort/speed day with us! - Extensive pogos - Intensive pogos - Skater jump - Sled push sprint - Sprint - Stops - Banded verts - Banded broads - Max verts - Max broads - 4 exercise station to end: KB swing, side lunge, copenhagen plank, DB bench 55 min💥

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⭐️ 11 must have exercises in an athlete’s program! 1. Plyometric push-up 2. Heavy step-ups 3. Heavy RDLs 4. Dynamic trap bar deadlifts 5. Maximal pogo jumps 6. Heavy sled sprints 7. Heavy chin-ups 8. Multi planar box jumps 9. Overhead med ball throws 10. Maximal heavy sled pushes 11. Rotational med ball throws

⭐️ 11 must have exercises in an athlete’s program! 1. Plyometric push-up 2. Heavy step-ups 3. Heavy RDLs 4. Dynamic trap bar deadlifts 5. Maximal pogo jumps 6. Heavy sled sprints 7. Heavy chin-ups 8. Multi planar box jumps 9. Overhead med ball throws 10. Maximal heavy sled pushes 11. Rotational med ball throws

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9 core variations for athletes that are more effective than “crunches.” 1. Chaos split stance pallof stirs 2. Heavy off-set sled push 3. Staggered med ball catch/decels 4. Partner pallof iso pull 5. Core pin ball 6. Heavy sled pallof pull 7. Med ball tug of war 8. Physio ball Copenhagen plank 9. Chaos pallof punches

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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

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106,124 просмотров • 1 год назад

💥 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

💥 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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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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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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