Really like these variations of the Inverted Row. Simple, effective and checks a lot of boxes. Loop band on bar and then put through opening in safety bar / trying to get full 180 turn / knees stay bent / don't think we could go more than a green band - but could raise J hooks,

Hand Walk Arounds 😵‍💫 One of my favorite low effort shoulder mobility drills Put your hand on the wall and walk your body around the arm trying to find any sticky points Give it a try next bench session

There’s no perfect sprint start for every athlete. Each one teaches something different, exposes different limitations, and helps you clean up acceleration without over coaching. Half kneeling gives you a strength biased start. Deep hip flexion and poor leverage force the

💨 The formula to get faster 1. Sprint at max speed with full rest 2. Work on mechanics 3. Use loaded sprints 4. Pull heavy sleds 5. Push heavy sleds 6. Test, re-test and measure progress, then adjust your plan accordingly!

Some good off-season movements for baseball players! 1. Inverted row drop catches 2. Foam roller thread the needle 3. Modified band snatch grip y press 4. Prone snow angel 5. Band thread the needle 6. Blackburn to pec stretch 7. Prone ER to Y press 8. Band distracted T spine

These jumps are just a few of our newest movements we have been experimenting with! Although they are still new and not yet proven to be among the most effective movements we have put out, we are really liking them so far. TRY THEM TODAY.

💥 12 of my favorite upper & lower variations to build the stretch reflex 1. Repeat single leg broad jump 2. Plyometric push-up 3. Drop jump to vertical jump 4. Feed into dynamic med ball chest pass 5. Quadruple pogo to box jump 6. Supine med ball drop to press 7. Drop jump to

Save this for your next acceleration day. Full Lower Body Acceleration Session - Ground-based → Dynamic → Drills - Acceleration: 10×10yd + 5×20yd Hill Sprints - Jumps: 5×3 Broad Jumps (uphill or resisted) - DE: 5–6×2 Med Ball Throws or Olympic Derivatives - Lower Strength:

Men’s Basketball In-Season Lift PLYOS a) Pogos b) Box Jumps c) DB Squat Jumps LIFT a) Hang Snatch From Hip b) Front Squat c1) BB Bench c2) DB Row d) DB Calf Raise 3 resisted sprints at any point throughout the lift Volume comes down Intensity stays high in-season

Foundation for speed development in children: 1. Sled =learn to push during acceleration 2. Hop=reactive strength/stiffness 3. Races/games= reaction ✋️/👁 coordination , cognitive flexibility 4. Crawl/gymnastics =global strength dev. And stability #LTAD

🔥 9 underrated upper body accessory exercises you should do 1. Hurdle Y-T raises with iso holds 2. Mini band Y raise 3. Prone band W pull 4. Bottoms-up KB press with mini band 5. Half kneeling bottoms-up KB press w/ forward band pull 6. Prone external rotation with mini band 7.

⚡️🚀 One of my favorite intro ways to train the ability to initiate deceleration+set the body up for strong re-acceleration, or as @Tony_Villani_ calls it, “break, plant, separate”! The rings provide framework for specific foot placement that can help athletes better coordinate

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

Final: Battlefield 35, Gar-Field 14

11 Plyometric Drills For Athletes ⬇️⬇️ https://t.co/Ksu6qXBCEH

5 Plyometric Drills 11 Year Olds ➡️ High School Athletes ➡️ Professional Athletes

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All-Class 6 Region B boys lacrosse team https://t.co/D6HxxpDqrL via @insidenova

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