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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... show more

OnlyStrength

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13,171 次观看 • 1 年前 •via X (Twitter)

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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 start 8. Drop back sprint start 9. Band loaded broad jump 10. Med ball scoop throw 11. SL med ball broad jump 12. Heavy dynamic trap bar deadlift 13. 10 yd heavy sled drag 1-2 sets of each

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 start 8. Drop back sprint start 9. Band loaded broad jump 10. Med ball scoop throw 11. SL med ball broad jump 12. Heavy dynamic trap bar deadlift 13. 10 yd heavy sled drag 1-2 sets of each

Gerry DeFilippo

27,194 次观看 • 1 年前

🦵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)

🦵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 次观看 • 11 个月前

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

Gerry DeFilippo

34,606 次观看 • 1 年前

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

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 次观看 • 1 年前

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

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 次观看 • 4 个月前

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

38,899 次观看 • 1 年前

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.

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 次观看 • 3 年前

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

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

Gerry DeFilippo

31,660 次观看 • 9 个月前

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

Gerry DeFilippo

89,128 次观看 • 1 年前

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

Gerry DeFilippo

21,353 次观看 • 3 个月前

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

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 次观看 • 11 个月前

Tired of being slow? Do this in-season speed day with us! 1. Reverse extensive pogo x20 yards 2. Reverse SL extensive pogo x10 yards 3. Reverse intensive pogo x10 yards 4. Reverse intensive SL pogo x10 yards 5. Heavy sled push-sprint x10 yards 6. Mountain climber sprint x10 yards 7. Band resisted vert 2x4 8. Band resisted broad 2x4 9. Vertical to broad jump 2x4 10. Side-lunge slid out 2x12, 3 ⬇️ 11. KB RDL 2x12, 3

Tired of being slow? Do this in-season speed day with us! 1. Reverse extensive pogo x20 yards 2. Reverse SL extensive pogo x10 yards 3. Reverse intensive pogo x10 yards 4. Reverse intensive SL pogo x10 yards 5. Heavy sled push-sprint x10 yards 6. Mountain climber sprint x10 yards 7. Band resisted vert 2x4 8. Band resisted broad 2x4 9. Vertical to broad jump 2x4 10. Side-lunge slid out 2x12, 3 ⬇️ 11. KB RDL 2x12, 3

Gerry DeFilippo

108,596 次观看 • 1 年前

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

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 次观看 • 27 天前

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

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 次观看 • 1 年前

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

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

68,347 次观看 • 6 个月前

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

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

30,035 次观看 • 3 个月前

🦵Want to build limb stiffness!? Save this routine & use it! 1. Band assisted extensive pogo x30 sec 2. Band assisted extensive SL pogo x30 sec 3. Band assisted intensive pogo x8 seconds 4. Med ball pogo to max release pogo 5. Stiff vertical double jump to box jump 6. Quadruple pogo jump to box jump

🦵Want to build limb stiffness!? Save this routine & use it! 1. Band assisted extensive pogo x30 sec 2. Band assisted extensive SL pogo x30 sec 3. Band assisted intensive pogo x8 seconds 4. Med ball pogo to max release pogo 5. Stiff vertical double jump to box jump 6. Quadruple pogo jump to box jump

Gerry DeFilippo

39,074 次观看 • 1 个月前

💣 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

💣 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

61,026 次观看 • 1 年前

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

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

75,832 次观看 • 2 个月前

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 to lateral sprint 8. Rotational pogo to box jump 9. Lateral jump to sprint 10. SL drop jump to lateral hurdle jump 11. Skater jump to box jump 12. SL broad jump to lateral jump 13. Double SL pogo to sprint 14. Lateral shuffle to sprint 15. Lateral jump (to side) to sprint 16. Skater jump (face forward) to sprint 17. Skater jump (face side) to sprint

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 to lateral sprint 8. Rotational pogo to box jump 9. Lateral jump to sprint 10. SL drop jump to lateral hurdle jump 11. Skater jump to box jump 12. SL broad jump to lateral jump 13. Double SL pogo to sprint 14. Lateral shuffle to sprint 15. Lateral jump (to side) to sprint 16. Skater jump (face forward) to sprint 17. Skater jump (face side) to sprint

Gerry DeFilippo

29,056 次观看 • 1 年前