Have been using 10 yd. prance for distance (bounds too)as an acceleration pairing/reference point. Pushing the boys to get there in 5 contacts, girls in 6. Interesting to see buckling at the center due to posture breaking, or who just has trouble w/ horizontal projection.

Taking advantage of the nice weather for a hybrid sprint and hurdle session. Continuing to refine A-B-Skip blends, prances, access and 5-step drill.

RT @spikesonly: We will release the EMG and 3D forces for the drills with @grahamsprints later, but for now, let's consider them. Drills a….

RT @spikesonly: Light plyos such as hops used by Ted Banks are great for building tolerance to more demanding sessions later. They are not….

Love incorporating skipping into the drill portion of our warmup. The B skip, as developed by Gerard Mach, is a tough one for many high school athletes to execute well.

Season is off to a great start. No sprints today. The athletes nailed some drills, revisiting some basics and trying some harder variations.

RT @keithjferrara: Volleyball Pre-Season Training. Week 2 - Day 2. MAX VELOCITY. ▫️A+B Series.▫️Pogo Jumps.▫️Spinal Engine.▫️St Leg Bounds….

Hurdlers put in some work on the turf and track today. 30m fly testing measured with Musclelab timing gates. Follow with quick and intermediate 5 step work to close.

RT @keithjferrara: Volleyball Pre-Season Training. Day 1 - Force Emphasis. ▫️Power Clean.▫️Load Velocity Profiling (8-32% BW).▫️Push Jerks….

Hurdlers are some of the best athletes on the track team. Their training should address general athleticism through fun warmups that add wrinkles to the basics. They are sprinters first, so merging sprint and hurdle work ensures both speed and skill climb together

Straight Leg bounds from a stand are becoming a favorite drill at the end of warmups on acceleration days.

Ten rep frogs are the marathon of jumps. In addition to the core & posture challenge, they are a great visual assessment of who is unfolding with rhythm & yielding as they land. Triple broad jump is a staple metric for us, but one that an athlete has to earn.

RT @keithjferrara: 3 Day Speed Workout For Athletes. This weekly speed work applies to athletes of all sports, whether you sprint 5 yards o….

Not rushing the bounce, but taking away the hand support. Excited to retest RSI in the coming weeks.

RT @keithjferrara: Collegiate football player max velocity day circuit:. 1) Resisted Sprint (10% VDEC).2) Assisted Sprint (3 kg Assistance)….

Our med ball work keeps getting dialed in better. A collection of some of our rotational and power body throws during the last two weeks.

RT @keithjferrara: Complete Volleyball Off-Season Training Day. Acceleration + Total Body Lift. ▫️Broad + Bound.▫️Resisted 10 Step.▫️Curve….

Last week: sprints, throws, plyos, and lifts .This week:sprints, throws, plyos, and lifts .Next week:sprints, throws, plyos, and lifts. Small changes each week in density, distances, and difficulty, but the GPP foundation is important, and we shouldn't let it die.

After three weeks, the boys are looking froggy and bouncy. Attention to detail on rudimentary and low intensity items are preparing them to celebrate some testing improvements.

RT @keithjferrara: BILATERAL VS UNILATERAL LIFTS. Single leg movements for force & power development are overrated. We use the weight room….