Mechanics matter.

This goes for athletes AND coaches…

If you want a complete system rather than random pieces, Speed Kills covers all of it: mechanics, cueing, learning, strength, plyometrics, resisted sprints, conditioning, and how to program it. It ends with a full program you can run. https://t.co/kQWwfZgHjr

environments or problems that force better motor solutions, strength alone will not organize it. Economy and mechanics emerge from having the capacity to get into the right shapes and being exposed to tasks that refine how you use that capacity, not from one corrective trick.

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People want running economy or mechanics to be a one-lever fix…a cue, a drill, or a lift. It never works that way. Capacity and execution are intertwined. If you do not have the physical ability to express a position, no amount of cueing fixes it. If you never create

stuff, that’s exactly what I teach inside my new ebook/program, Speed Kills, 80+ pages of rationale plus an 8-week progression so you actually know what to do with it. https://t.co/kQWwfZhf8Z

immediate return…they raise the ceiling for what the system can tolerate and reuse. Runner-ups I use often: pogo hop variations and step-up jump variations depending on phase, context, and tolerance. If you want a deeper breakdown of how to select, dose, and progress this

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forces you to stay tall and get on/off the ground like it’s hot lava…no time to sink, no time to search. DEPTH / DROP-TO-REBOUND JUMPS Sprinting is about managing and utilizing high eccentric forces at speed. Depth jumps expose you to a larger eccentric input and force an

coordinated forward motion, and you can bias it a hundred different ways (straight-leg, regular, single leg, hill, weighted or unweighted). Nothing else dynamically corresponds this well. REACTIVE HURDLE HOPS Bilateral or single-leg with low hurdle height. The constraint

Best Jumps for Max-Velocity Days A few days ago I listed my favorite jumps for acceleration days, so here’s my list on max velocity days. BOUNDING / STRAIGHT-LEG / SKIP VARIATIONS This is the closest plyo we have to sprinting without sprinting…same cyclical rhythm,

There's nothing new. Good programs have always included all of it...speed, strength, mobility, plyos, multi-directional movement... not siloed trends.

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If you want something built around your sport, history, and schedule, I also offer custom remote programming for high school, college, and pro athletes all over the world.

breaks down how I sequence plyometrics alongside sprinting, lifting, and fitness work. It covers hop series, bounding, hurdle hops, depth jumps, and how they fit across phases and it’s heavily discounted when you get the bundle.

goal is braking tolerance, decel capacity, or force attenuation rather than rebound. Most mistakes come from cueing everyone the same way. The landing has to reflect the intent of the drill. If you want a system for how to actually implement this, the Product Speed Bundle

reactivity and fast SSC qualities. Whole-foot - longer contact, lower stiffness/RFD, distributes load and slows things down. Useful for rhythm, volume, intro to plyos. Heel-to-toe a- larger impact transient and braking impulse with more hip/knee involvement. Best when the

There isn’t one “right” way to land during plyometrics. The contact strategy should match the quality you’re trying to develop, not a universal rule. Forefoot - shorter contact time, higher stiffness/RFD, more elastic contribution from the ankle/knee. Best when the goal is

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If you want a structured way to build the athlete, not just the sport, the Play Strong Bundle has 12 weeks of youth athletic development including speed and agility drills, balance work, resistance training, jump training, med ball throws, and more. Link below.

Robust, skilled, and resilient athletes are built on broader foundations. I specialized early too. I still played other sports, and my problems didn’t come from variety, they came from poor volume management. That’s the real risk when you try to do everything at once.

participate in your main sport often, but the athlete still has to be built. Diversification doesn’t compete with development…it enables it. This doesn’t mean “stop training the sport you love.” It means you don’t have to rush and you shouldn’t forget about the athlete.