Nico Capezio
@PumasTrack
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USATF Plainfield Pumas Head Coach | Plainfield North's Jumps Coach | Performance Coach | Philosopher | No Speed Limit Podcast #SpeedKills
Chicago, IL
Joined May 2019
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Anthony Capezio performing a great drill for speed development. This one is called “Toe pops.” Notice the limited ground contact time, very similar to sprinting.
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In the past, not finishing with both legs together in horizontal jumps has prevented us from placing higher in meets, jumping a PR or breaking a record. This was Antonio Anderson's first time doing a banded landing drill.
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Animal movements are one of the most underrated ways to build strength and improve mobility on non-sprint days... mastering the body is key.
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Many football players are afraid to sprint. Some want to "save the juice" for game day or simply think that sprinting will cause injury. Not Justin Fields. Prioritize speed!
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Three-star WR
@_marcellusmoore
looking fast and healthy for his upcoming senior football season at Plainfield North. Purdue is getting a special player!
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Sophomore Godwin Okorie getting comfortable in uncomfortable positions.
What event in track and field is the most difficult to coach in your opinion?
It might be high jump.
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Mikhail Bolden (Bolingbrook HS) will lead off the Pumas 4x1 this Saturday at Shepard HS.
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What started as a last phase landing drill turned into a full phase landing drill when Antonio Anderson asked,
"Can we go through all of our phases?"
Yes.
My take⬇️
The only point of emphasis is full extension on the landing. The raised mat forces height on the last phase.
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Former Plainfield North/UND running back, and one of my best friends, Tyler Hoosman has signed with the Los Angeles Chargers as a priority free agent ⚡️
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PN jumpers preparing for tomorrow’s SPC conference meet. Sophomore Nik Cardillo ranks 3rd in triple. Junior Kendrick Cyracus ranks 2nd in long jump.
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“Conditioning is getting pissed at the guys who are slow and making the fast guys slower” 🔥🔥🔥
@coachbdixon
Great stuff from
@TFConsortium
!
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A brief message:
DK Metcalfe spent this offseason improving on the most valuable attribute that any athlete can acquire- speed. DK is aware that he can catch a football and run routes, but chose to spend more time on the track than in the weight room or organized practices.1/3
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Junior basketball player Shibu Mohammed doing box drill for the first time. Partly cloudy, 50 degrees and 8 mph winds is the best weather we’ve had at a practice this year.
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Before May 10th, no PN jumper that qualified for state was able to hit qualifying mark this year. What changed?
-Illinois weather improved.
-Meaningful drills that translate.
-Belief.
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Junior Keith Cyracus breaks the oldest track and field record at Plainfield North (Indoor long jump, 2008) jumping 6.82m at the University of Illinois.
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Get basketball players from your school out for track, you won't regret it and they will thank you.
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Kwame Amoo-Otoo working first and second phase from a stationary position.
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In 36 days, Mason Delaney has increased his high jump by 7 inches clearing 6’5”. This is his attempt at 6’7”… first year = Conference Champion 🥇
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-Sprint in the offseason.
-Sprint in OTA's.
-Sprint in mini camp.
-Sprint during the preseason.
And don't static stretch.
"There was a lot of hamstring injuries yesterday..
Typically in week one we always get a lot of soft tissue injuries and then it calms down a bit" ~
@AdamSchefter
#PMSLive
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Force absorption vertical ⬆️
-Jump mat allows us to measure collision training.
-Trampoline provides height assistance.
-Hurdle sets a floor for the minimum height that should be achieved.
-Ground contact time is challenged.
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After running 10.97 in the 100m with a poor block start, Lavell Patterson is fixed. Kick the water bottle!
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Explosion day💥 anytime you can get off the ground almost instantly =speed. The athletes that jump the highest and are “bouncy” are most likely the fastest.
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High frequency split squat toe taps💥
Some of today’s X-Factor work.
1) Long Lunge
2) Leg Swings
3) Extreme Iso Lunge
4) Foot Isos
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"If you stay fast, in a way, you don't age." -
@pntrack
Former NFL DB Darrell Green can move at the age of 64...
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First time implementing trampoline in practice. Make practice fun!
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TICKET PUNCHED🎟
Junior Kwame Amoo-Otoo qualifies for state with a PR of 43'11"
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Going into my freshman year of high school, I attended
@pntrack
speed camp. We were running 40s and on my first 40 attempt my shoe broke. I ran the next one barefoot and broke the record! Very interesting study.
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Plainfield North will be sending three jumpers to state this weekend for the second year in a row. This is the first time in conference history that three jumpers qualify in back to back seasons. I believe that this is the 7th time that this has been done in IHSA class 3A. ✈️
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X-factor today:
-Handoffs
-Block starts
-Animal movements
WeckMethod inspired Zercher squats and pulser work ⚡️
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For the first time in school history, Plainfield North is sending 3 jumpers to state‼️
Sophomore Keith Cyracus (long jump).
Junior Kwame Amoo-Otoo (triple jump).
Senior Nik Cardillo (triple jump).
Flight Crew prevails ✈️
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‼️7.01m‼️
Junior Keith Cyracus wins the SPC Conference title in long jump AND sets a new school record 💣 (22'11.75").
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Senior Gerald Floyd first year high jumping...SPC CONFERENCE CHAMPION!
PR clearing 6'3"!
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Kwame Amoo-Otoo wins the triple jump at PN Invite jumping 44'3". His first meet of the season returning from a hamstring injury and an indoor PR!
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Senior Nik Cardillo (video) is your SPC Conference triple jump champion with a PR of 13.55m‼️
Junior Kwame Amoo-Otoo PR's jumping 13.20m.
North finishes 1st and 4th in conference in TJ ✈️
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Sophomore sprinter/football player Dylan Rasmason has been sending me workout videos all week. He is starting to train smarter and not harder. Plenty of time to create new plyometric exercises! Love it!
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It was a pleasure talking with Tony Holler on the No Speed Limit Podcast. Anytime he talks, it is a must listen. We discussed a wide range of topics, from "feeding the cats" in the classroom to the difficulty of walking away from coaching.
@pntrack
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⚡️Rookie-junior Lavell Patterson’s block transformation. 🔥
Feb. 10th ➡️ Mar. 12th
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Sophomore Treycen Bownes (son of former NFL player Fabien Bownes) places second in triple jump with a PR of 12.80m‼️
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Split squat variation. Works on “front foot” explosion. Perfect for glute, hamstring and quad strength.
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One of my favorite things to coach in track is block starts. First year senior Mason Eskridge made big improvements today.
➡️↗️
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Jump higher to jump higher.
Elissa Perkins (University of Wisconsin triple jumper) is staying bouncy this summer ✈️.
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Gerald Floyd's first ever high jump practice. Emphasized "slapping the hips" to force him to keep a good bend. It's amazing how poorly some high jumpers are at jumping off of two legs...good thing we only use one.
Box drill ✈️
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Implemented a coiling core isometric into X-factor.
- Creates absolute length and absolute coil strength
- Long neck to catch fascia
- Elbow is being driven down towards hip, enabling the hip to come up and forward
- Optimizes stride length
Victor Patterson's first time ⚡️
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Kendrick Cyracus jumps a PR of 6’3.50” to win the Hunt Invitational‼️
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This jump was Mason Delaney's only successful one in the finals. He woke up at 3 am with food poisoning and did not fall back to sleep. Did not eat anything all day. Threw up in the field house bathroom during warm ups. My first time coaching at state and Mason made me better.
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Made some adjustments to Lavell Patterson’s block start. If we want to run sub 11, we need to get closer to triple extension.
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Excited to see what Sophomore Jared Gumila will do in triple jump this weekend at The University of Illinois. It’s his first meet of the year after going 49-14 in wrestling and placing 4th in the state.
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Flight Crew places 3 out of the top 6 at Metea Valley Invite in triple jump.
Treycen Bownes hitting stride (video) jumping a PR of 42'1" placing 3rd.
Kwame Amoo-Otoo 42'4" (2nd).
Antonio Anderson 40'5" (6th).
Keith Cyracus places 2nd in long jump 21'9".
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X-factor day.
Victor Patterson jumping 38.8" (team lead). 🐇
Victor was 1 of 2 sprinters to run 23 mph yesterday.
Speed ➡️ Hops.
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Gerald Floyd's 6'4" attempt. School record is 6'7" 👀
We move onto outdoor...
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Sometimes you catch unexpected/unplanned things in demonstration videos. Antonio was struggling to keep his body on the bench so a teammate comes in and holds it for him. Teammate (Kevin Wilson) then proceeds to give him a subtle "good work" tap. Be a great teammate!
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Junior Keith Cyracus jumps 21'0" in his first competition in 2024.
- In Keith's first indoor meet last season, he jumped 16'6".
-Best mark of indoor 2023 season was 19'6".
No practices in 2024 yet.
📈
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Just 8 days after Kendrick’s first time clearing 6 foot, he jumped 6’1 in basketball shoes at the PN Invite.
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Mason Delany clears 6 foot for the first time on a cold, windy day.
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That guy in lane 2 looks familiar⚡️🐅. 19 year old
@_marcellusmoore
standing his ground vs 5x olympic medalist Justin Gatlin. It’s amazing to watch him grow, not only as a runner but a person as well. He deserves the world!
Is is possible to make a 9.8 look easy? If your name is Trayvon Bromell, the answer is yes.
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🚨PR ALERT 🚨 Sophomore Nik Cardillo jumps 12.78m in his first outdoor meet of the year!
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Asha Pierre-Antoine (IL
#3
) is heading to Nike Indoor Nationals in New York after jumping 38'0" last weekend.
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No ladder necessary 😉
👀 I’ve been watching a lot of
@stefondiggs
lately
& it made me curious if he had any training footage out there
Man was I in heaven when I found it
If you’re curious what helps make this man cut on a dime & leave the best DBs looking foolish, watch this
Learn from it!
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Congratulations to Elissa Perkins, her dedication the past two years has payed off. Inspiring story that will be told to future Pumas...
Good luck in the Big 10 ✈️
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Sophomore Keith Cyracus wins F/S long jump at Metea Valley jumping 21'2" 🔥
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Lavell Patterson and Mikhail Alviar haven’t skipped a beat. You don’t realize how much you miss your athletes until you see them!
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Significance:
Keith was 1 year old back in 2008 when Dion Strong set the indoor school record (22'1").
After jumping 19'1" at U of I last season, he soars to 22'4".
Progression:
Incoming freshman-17'0.25"
Freshman- 20'6"
Sophomore- 22'6"
Junior- TBD
Proud of him.
Junior Keith Cyracus breaks the oldest track and field record at Plainfield North (Indoor long jump, 2008) jumping 6.82m at the University of Illinois.
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Kwame Amoo-Otoo (video) hits his PR of 44'4".
Sophomore Adan Connelly joins the 20 foot club in long jump, making him the 6th long jumper at Plainfield North over 20 feet this season. ✈️
Freshman Tyton Bownes PR's in the triple going 36'8" without a jumps practice!
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What Quincy Wilson is doing right here should be a drill in itself...timing, fluidity and rhythm. The under 18 world record holder in the 400m finding balance.🧬
@TheDavidWeck
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Plainfield North is owning field events at Proviso...
Ray Vanichtheeranont wins pole vault (12'6").
Nik Cardillo wins triple jump (43'2" PR).
Gerald Floyd wins high jump (6'4" PR).
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Antonio Anderson bounding with resistance.💥
First time doing these this year and the team loved it. Make practice fun.
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Many people were asking me why i quit football. So what better way to write my first article on why i did. Inspired by
@pntrack
.
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Sophomore Keith Cyracus places 2nd in SPC Conference jumping a PR of 6.79m‼️
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#TrackTown
Fresh/Soph City Champions. Jumpers outscored all other Plainfield schools 21-6.
Keith Cyracus hits 21 feet.
Four triple jumpers over 40 feet indoors for the first time in school history.
2015 ➡️ 2023
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Josh Rivers 25'8.25" at Benedictine University. Josh was the DIII long jump national champion at UWO this year.
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Timed sprints tell you how fast an athlete ran. Plyometrics show you how fast an athlete is...⚡️
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Earlier this year, PN Flight Crew had a meet where four triple jumpers jumped over 40 ft for the first time in school history. Yesterday, we had four long jumpers over 20 ft. With our schedule, it is rare to have more than two entries. PN now has five long jumpers over 20 feet✈️
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Junior Keith Cyracus starts his season with an indoor PR (6.49m) in long jump. His hunt for the indoor school record continues...
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Harriet Ghapson PR's clearing 5'4" making her the SPC girls indoor conference champion.
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Here’s what the finished looked like. This is the most fun I’ve had coaching in my life.
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Got back on the track today for the first time in years! Here is me racing Lavell Paterson who went 11.00 in the 100m today. I ran a 1.93 20 yard fly today. Feels good to he back!
#CoachSpeed
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Coaches...
Experienced an athlete with cross-over gait (tightrope running). I have been training Johnny for 5 months now and this has never been this exaggerated. He had a leg day the day before... but could this be due to inactive glutes? Would RPR solve this? Anything helps!
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