💥Rocker Jumps💥 Most people will see a cheated seated box jump.... while they do make seated or static start jumps easier for beginners, they still serve a specific purpose for more advanced athletes. The horizontal momentum created by the rock-in forces you to use the while foot and apply force fully throught the floor. The relaxed rock-in also forces you to take up muscle slack very quickly, initiating the stretch reflex with minimum countermovement, as would happen in many competition environments. #verticaljump #boxjump #plyometrics #strengthtr #athletics #training #athlete

Monkeying around 🐒 @vivobarefoot #calisthenics #workout #athlete #training

Your sport alone likely doesn't deliver the high output stimulus needed to improve speed or vertical jump, or even maintain these qualities in-season. This is an observation shared by many coaches, and replicated in research. The prescription of high intensity speed and plyometric work is easily overlooked through the fear of overloading sport players in-season. That being said, the stress of the game itself still dictates the volume of high output training a coach can prescribe. This is where a 'micro-dosing' approach comes into its own. #football #rugby #basketball #athlete #trackandfield #athletics #speed development #plyometrics

Most traditional core exercises concentrate on the core musculature in isolation, or during bracing. During athletic movement the mid-section needs to be able to handle a certain amount of rotation, while also working in synergy with the prime-movers that drive locomotion. 1️⃣ OH straddle 2️⃣ OH lateral reach 3️⃣ Russian Twist 4️⃣ Alternate toe touchers 5️⃣ Glute bridge lateral reach 6️⃣ Glute bridge contralateral reach 7️⃣ MB Aleknas #coreworkout #coretraining #medicineballworkout #trackandfield #athletics #basketball #Rugby #football #strengthtraining

🏃‍♂️ Kneeling starts are a great tool for acceleration development, optimising horizontal force application while encouraging shin roll, hip extension before knee extension and aggressive projection angles during early acceleration. 1️⃣ SL Full Kneeling - this one is tough! Swing the free leg through rapidly while extending the hip of the kneeling leg forcefully to create enough time to create stride 1 2️⃣ Half Kneeling – This one is much easier an appropriate for any level! Let the shin roll over the toe and drive the ground away, project torso down the track. 3️⃣ Full kneeling – Extend Hips quickly over the shins, switch limbs rapidly. Kneeling MB Toss – Extend Hips over the shins and extend through the medicine ball. #football #rugby #basketball #speeddevelopment #sprinting #trackandfield #athletics #athlete #training

Every player wants a killer step, but few train with effective overload outside of the sagittal plane. Momentum is another tool we can use to increase overload. If you paid attention in physics class (I didn’t) you’ll remember that momentum = mass x velocity. In these drills I manipulate both to increase momentum and therefore eccentric demands. While most strength and conditioning programmes develop RFD very effectively, ‘eRFD’ is perhaps a more improtant factor in sports, when looking at the contribution of the stretch shortening cycle in movements like jumping, cutting, deceleration and elements of running. #agility #training #rugby #football #speeddevelopment #basketball #plyometrics #strengthtraining #sportsscience #explosivetraining

😴🏋️ My personal experience after a career in a sport where sleep deprivation is all too common! Capacity suffers, before output. So drop the volume and keep the intensity! If you want more training tips like this, drop a 💣 in the comments below 👇 #💣squad #training #athlete #strengthandconditioning #football #rugby #athletics

78k ➡️ 95k... And still kept the bounce 🐰 #gymmotivation #fitness #bodybuilding #musclegain #training

Spicy eccentric overload 🌶️ #plyometrics #verticaljump #explosivetraining #fitness

Dribbles are currently one of the most widely used sprint drills, slowly making ground on the old faithful ‘A-skip’ and ‘B-skip’. With many athletes well versed in max strength and triple extension, repetition of the rhythmic and reflexive qualities provided by dribbles are sorely needed for individuals that only know how to ‘push’. Dribbles provide an opportunity to drill max v mechanics at a lower pace and intensity, this is especially useful during warm-ups and during periods of injury. I can imagine it was one of many potent tools in @danpfaff arsenal playing a role in his uncanny ability to get sprinters back to world record pace in short periods of time The flat-foot rolling contact may appear counter intuitive to speed, but at this pace it seems to provide more optimal recruitment of the posterior chain - dribbles were always a @trackcoachuk favourite if an athlete wasn’t ‘using their glutes’! As pace over the ground contact increases it is a natural strategy to start transitioning to a forefoot contact. #sprinting #trackandfield #athletics #basketball #football #Rugby #speedtraining #training #athlete

Playing chicken 🐔 #boxjumps #strengthtraining #powertraining #athlete #training

Overloading movements by adding resistance is commonplace, from weighted baseballs to sled drags in an effort to improve force production abilities. We can apply the same principle to the vertical jump. Vertical Toss Vertical jump > Vertical Toss Approach Vertical Toss MB broad jump > MB vertical jump MB broad jump > vertical jump #verticaljump #strengthtraining #dunking #athlete #training