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⚡️Want to build dynamic legs that can produce big time power? Use this routine every week! 1. Extensive forward pogo (2x20 yards) 2. Extensive unilateral forward pogo (1x20 yards) 3. Intensive forward bilateral pogo (2x10 yards) 4. Intensive forward unilateral pogo (1x10 yards) 5. Extensive skater (1x20 yards) 6.... show more

Gerry DeFilippo

92,312 subscribers

59,608 次观看 • 1 年前 •via X (Twitter)

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4 条评论

Juwon Waller 的头像

Juwon Waller1 年前

All 4 is 1 set? Daily?

Integrated Seminar Series 的头像

Integrated Seminar Series1 年前

Great idea! Thanks for sharing

Michael Mac Millan 的头像

Michael Mac Millan1 年前

River dance performers must be the greatest athletes

Gerry DeFilippo 的头像

Gerry DeFilippo1 年前

Retired spine surgeons must be performance experts

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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

110,264 次观看 • 1 年前

Do this prep routine before your next speed day 1. Bilateral extensive pogo (2x30 sec) 2. Unilateral extensive pogo (1x30 sec) 3. Bilateral intensive pogo (2x8 sec) 4. Unilateral intensive pogo (1x8 sec) 5. Drop jump to vertical jump (2x4) 6. 4 hurdle stiff leg jump (x2) 💥🔥

Do this prep routine before your next speed day 1. Bilateral extensive pogo (2x30 sec) 2. Unilateral extensive pogo (1x30 sec) 3. Bilateral intensive pogo (2x8 sec) 4. Unilateral intensive pogo (1x8 sec) 5. Drop jump to vertical jump (2x4) 6. 4 hurdle stiff leg jump (x2) 💥🔥

Gerry DeFilippo

106,469 次观看 • 2 年前

You should be doing this 2-3x per week Ankles, feet & calves are so critical 🔑 1. Bilateral extensive pogo (2x30 seconds) 2. Unilateral extensive pogo (1x30 seconds) 3. Bilateral intensive pogo (2x8 seconds) 4. Unilateral intensive pogo (1x8 seconds) Quality contacts 💯

You should be doing this 2-3x per week Ankles, feet & calves are so critical 🔑 1. Bilateral extensive pogo (2x30 seconds) 2. Unilateral extensive pogo (1x30 seconds) 3. Bilateral intensive pogo (2x8 seconds) 4. Unilateral intensive pogo (1x8 seconds) Quality contacts 💯

Gerry DeFilippo

212,603 次观看 • 3 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 • 1 年前

Good routines for the feet & ankles are key Also key to get barefoot & interact with the ground Here is one we did & you can do: 1. Split stance calf raise ISO 2. Lateral extensive SL line hop 3. Forward extensive SL line hop 4. Bilateral intensive forward pogo 5. Unilateral intensive foreword pogo 6. Front foot elevated split squat

Good routines for the feet & ankles are key Also key to get barefoot & interact with the ground Here is one we did & you can do: 1. Split stance calf raise ISO 2. Lateral extensive SL line hop 3. Forward extensive SL line hop 4. Bilateral intensive forward pogo 5. Unilateral intensive foreword pogo 6. Front foot elevated split squat

Gerry DeFilippo

22,640 次观看 • 11 个月前

Build springs for legs by using this routine 2-3x/ wk! Build SPRINGS for legs to maximize your speed, power & athletic ability! 1. Extensive pogo jump (two feet) 2. Extensive pogo jump (one foot) 3. Intensive pogo jump (two feet) 4. Intensive pogo jump (one foot) 5. Drop jump

Build springs for legs by using this routine 2-3x/ wk! Build SPRINGS for legs to maximize your speed, power & athletic ability! 1. Extensive pogo jump (two feet) 2. Extensive pogo jump (one foot) 3. Intensive pogo jump (two feet) 4. Intensive pogo jump (one foot) 5. Drop jump

Julian Lo Casto

22,012 次观看 • 4 个月前

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

Gerry DeFilippo

24,255 次观看 • 10 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

39,456 次观看 • 3 个月前

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

106,553 次观看 • 1 年前

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

498,527 次观看 • 2 年前

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

89,294 次观看 • 1 年前

🔥 Tired of being slow/not explosive? Do this in-season speed day with us! 1. Extensive lateral pogo x20 yds 2. Extensive SL lateral pogo x20 yds 3. Intensive lateral pogo x10 yds 4. Intensive SL lateral pogo x10 yds 5. Modified flying sprint 6. Heavy sled push-sprint 7. Drop back sprint 8. Back pedal to accel 9. Depth landing 10. Banded broad jump 11. Box jump 12. Side lunge with ISO holds 13. Hip bridge with ISO holds

🔥 Tired of being slow/not explosive? Do this in-season speed day with us! 1. Extensive lateral pogo x20 yds 2. Extensive SL lateral pogo x20 yds 3. Intensive lateral pogo x10 yds 4. Intensive SL lateral pogo x10 yds 5. Modified flying sprint 6. Heavy sled push-sprint 7. Drop back sprint 8. Back pedal to accel 9. Depth landing 10. Banded broad jump 11. Box jump 12. Side lunge with ISO holds 13. Hip bridge with ISO holds

Gerry DeFilippo

25,508 次观看 • 6 个月前

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

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 • 5 个月前

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

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

45,303 次观看 • 10 个月前

LET’S CHANGE YOUR ATHLETIC ABILITY FOREVER If your legs are NOT SPRINGS you’re holding back your athletic abilities Turn them into springs with these 18 exercises Save this post, use these in your training! Get better INSTANTLY 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

LET’S CHANGE YOUR ATHLETIC ABILITY FOREVER If your legs are NOT SPRINGS you’re holding back your athletic abilities Turn them into springs with these 18 exercises Save this post, use these in your training! Get better INSTANTLY 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

47,778 次观看 • 3 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

38,919 次观看 • 1 年前