Above The Hype Performance

A other micd up session with Jacob shigley

If your hips are slow, your sprint is slow.

​The "A-Switch" is one of the most critical drills for sprinting because it teaches the exact coordination needed for max velocity: aggressive front-side mechanics, violent hip extension, and punching the ground under your center of mass.

​Here is how we built it out in today's speed session:

​1️⃣ Single A-Switch: Isolating the single hip switch. The goal here is strict intent—teaching the brain to snap the stance leg into the ground while driving the opposite knee up, with zero torso movement.

2️⃣ Double A-Switch: Scaling the complexity. Now we’re testing rhythm, core stability, and the ability to punch the ground twice in rapid succession without losing posture.
​Speed isn't just about running fast—it’s about high-velocity coordination. Once an athlete masters the rhythm in a controlled drill, it transfers directly to the sprint.

If a movement breaks down, you don’t force it—you deconstruct it. 🔨

​The A-Switch is a staple in high-velocity speed work, but it’s easy for athletes to get sloppy with it. If the timing, posture, or ground strike is off, rushing through the full drill only reinforces bad mechanics.

​In today’s speed session, we hit reset:
​1️⃣ Deconstruct: Strip the movement down to isolate the posture, ankle stiffness, and knee drive.
2️⃣ Rebuild: Layer the intent back in, piece by piece, until the coordination clicks.
3️⃣ Execute: Put it all together for a clean, violent, rapid hip switch with zero torso collapse.
​When you teach an athlete how to switch their hips with intent instead of just going through the motions, the speed on the field takes care of itself. 📈

​Drop a ⚡ in the comments if you’re locking in your sprint mechanics this week!

Reducing ground contact time = Maximum output. ⚡

​If you want to get bouncy, you have to teach your body how to use the ground like a trampoline. Today’s plyo progression was all about mastering the transition from absorbing force to exploding through the hips:

​🔒 Level 1: The Pause + Double Pogo (Isolating the landing & building rhythm).

🔄 Level 2: Continuous Double Pogo (Removing the pause, keeping the rhythm).

🚀 Level 3: True Reactive Jumps (Zero hesitation. Land, explode, repeat).

​Notice how the ankle stiffness stays locked in from the first drop to the final box jump.

​Stop just jumping and start training intent. Let’s work. 🎯

A day in the life training gianna russo

Most athletes struggle with acceleration because they can’t hold the right positions under force. If you can’t look stable in a drill, you won’t look stable at top speed.

We’re breaking down the mechanics to lock in that perfect 45-degree forward lean. Here is the exact progression we used in today's session to build absolute context before letting them loose:

1️⃣ TRX Isometric Acceleration Hold: Before you move fast, you have to find the shape. This hold builds massive context for ankle stiffness, calf activation, and core stability, teaching the body how to brace at a 45-degree angle.

2️⃣ TRX Linear Marches: Adding dynamic movement while maintaining that exact same posture. This builds spatial awareness and comfort, teaching the brain how to switch hips without collapsing the torso.

3️⃣ Resisted Sled Pulls: The final piece of the puzzle. Adding external load forces the athlete to aggressively strike the ground and produce horizontal force, cementing exactly what true acceleration should feel like.
Build the posture. Apply the force. Transfer it to the sprint. 📈

S/o to Team Renegade Athletic Performance for the inspiration

Back for Round 2 with Jacob

Dialing in on the details with Max

Training sessions with gianna russo