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This reel is based on a study comparing quarter, half, and full squat training and their transfer to sprint performance. (Rhea et al., Human Movement, 2016). In that study, quarter squats produced the greatest improvement in 40-yard sprint time, while the full squat group

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Fred Duncan

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145,638 görüntüleme • 5 ay önce •via X (Twitter)

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Plyometrics aren’t just for jump height or sprint speed… In this study on 5-km runners, all groups completed the same weekly running volume. The difference was what supplemented that running. - Running only → minimal improvement - Running + squat jumps → large improvement
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Plyometrics aren’t just for jump height or sprint speed… In this study on 5-km runners, all groups completed the same weekly running volume. The difference was what supplemented that running. - Running only → minimal improvement - Running + squat jumps → large improvement

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Quarter squats for faster sprint speed and vertical?? Link below for full Hitters Hot Stove from ABCA ♨️⬇️ 🔗
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Quarter squats for faster sprint speed and vertical?? Link below for full Hitters Hot Stove from ABCA ♨️⬇️ 🔗

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Resisted Sled Training (RST) in #Brazil camp. An effective method to improve sprint performance over 5m and 20m. A study by Alcaraz et al recommended >160m covered per session, 2-3 times per week, for at least 6 weeks. 🔗
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Resisted Sled Training (RST) in #Brazil camp. An effective method to improve sprint performance over 5m and 20m. A study by Alcaraz et al recommended >160m covered per session, 2-3 times per week, for at least 6 weeks. 🔗

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What do we think the 40 yard sprint time is on Messi’s bodyguard? 😤
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Most people blame butt-wink on poor ankle mobility - and that’s partly true… But what’s often overlooked is the role of limited hip internal rotation - especially in deep squats. Research shows that individuals with cam-type FAI (a condition that restricts hip IR) exhibit altered hip kinematics and struggle more with depth (Bagwell et al., 2021). Another study confirms that hip mobility, alongside strength, is a key factor in achieving full squat depth — not just ankle dorsiflexion (Kim et al., 2020). Fix the hips, not just the ankles.
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Most people blame butt-wink on poor ankle mobility - and that’s partly true… But what’s often overlooked is the role of limited hip internal rotation - especially in deep squats. Research shows that individuals with cam-type FAI (a condition that restricts hip IR) exhibit altered hip kinematics and struggle more with depth (Bagwell et al., 2021). Another study confirms that hip mobility, alongside strength, is a key factor in achieving full squat depth — not just ankle dorsiflexion (Kim et al., 2020). Fix the hips, not just the ankles.

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1 Movement That Fixed My Squat As A D1 Athlete The Seated Good Morning Why this movement helps so much is because it lengthens the groin & glutes at the same time, strengthens the spinal erectors, and helps you become more mobile in the deep squat position.
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1 Movement That Fixed My Squat As A D1 Athlete The Seated Good Morning Why this movement helps so much is because it lengthens the groin & glutes at the same time, strengthens the spinal erectors, and helps you become more mobile in the deep squat position.

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👏👏👏 THIS IS WHAT TRAINING SHOULD LOOK LIKE! Shout out Kade McGee who is the Director of Athletic Performance at Opelika High School. Look at the depth on back squat. Look at the spotters on squat and bench. The full range pull-ups (linemen too). Single leg squat (the real ones). Farmers walk. Bravo Kade - way to lead the way and make the field of S&C better!
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👏👏👏 THIS IS WHAT TRAINING SHOULD LOOK LIKE! Shout out Kade McGee who is the Director of Athletic Performance at Opelika High School. Look at the depth on back squat. Look at the spotters on squat and bench. The full range pull-ups (linemen too). Single leg squat (the real ones). Farmers walk. Bravo Kade - way to lead the way and make the field of S&C better!

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The kind of training montage that has you ready to full sprint a marathon
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The kind of training montage that has you ready to full sprint a marathon

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This video I did in 2023 got a quarter million views on TikTok. Quietly hoping it inspired some of the ideas in this study!! :)
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This video I did in 2023 got a quarter million views on TikTok. Quietly hoping it inspired some of the ideas in this study!! :)

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The acceleration on that sprint 🤯 Jonathan Milan and Lidl-Trek produced a huge sprint to win Stage 7 at Tirreno-Adriatico 💪🏼 _____________ 🇮🇹 #TirrenoAdriatico
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