Echelon1 Performance

I’m Donny, owner of Echelon1 Performance, I've been helping a wide array of athletes improve their performance since 2006. However, now my focus is to support female rugby athletes through online and hybrid training that meets them where they are — and builds them as far as they want to go.

My journey started as a JUCO walk-on that eventually played D1 football. I even had a decent run in professional indoor football but these days, my passion is deeper — and personal.

Rugby became a part of my life through my kids. Watching them take to the game made me fall in love with it, too. It’s more than a sport — it’s a space where strength, skill, and self-belief come together.

Now, I’m using everything I’ve learned to help female athletes own that space.

Flying 10s

Speed and Strength

Bean Bag toss
RPR
Skipping
Hopping
A1. Accel Ladder
A2. 10yd. Sprint
B1. MedBall Jumps
B2. Vertical Jump
B3. 4 Jump
C1. Learning to clean
C2. Squats

Some Flying 10's (10+10) New Max Speed 15.6mph
Some Sn**ch and Hurdle Hops

Summer Workout Day 3:

Isos and Activation

Maeve- Top speed 14.9mph

Becton- Top speed 11.8mph

Hops- Prep for sprinting