Northwest Florida Sports Performance, LLC

Towing: get for working acceleration mechanics. The resistance for the athlete to lean forward and drive into the ground in order to keep move you.

Earthquake Squats! The Earthquake Bar is one of my go-tos to train stabilization. In sports, without stable joints, you’re looking at an increase risk of injury.

Figure 8 Run: good way to work curvilinear speed. You can make the circles as big or as small as you want. Bend into the corners without planting/hard cutting. You can progress this by having someone chase them that can go either way.

Want to get faster? Sprint!

Go Big or Go Home Wednesday! Do chains on squat and incline and finish with either overhead lunges or overhead # squats. I also sn**ch and row on Wednesdays. Current phase: double stimulation sets of doubles or singles between 87.5-97.5% 7 sets total! Drop sets are sets 3 and 5. gobigorgohome

Here’s one acceleration and deceleration drill that I love. In team sports your ability to accelerate and decelerate are just important than speed, if not more. If you want to reduce your injury risk, you better be ability to decelerate! First couple weeks they sprint past the hurdles for 5-10 yards, then we progress to sprint past the hurdles 5 yards and breakdown for 3 seconds. After a couple weeks of that, we progress to sprint past the hurdles 5 yards breakdown for 3 seconds and then reaccelerate for another 7-10 yards.

These are my 6:30 football boys, they lift every day at their high school. I adjust my workout based what they did that day. I try to target the areas they didn’t already hit at school. A big focus is usually stability.

Isabella Split Jerking with the bar for the first time. Spent 3 weeks doing DB Split Jerks.

225 Eccentric Front Squats. Eccentric Training is my favorite! Benefits of Eccentric Training Aborption of force, train type II muscle fibers, enhance stretch reflex and stretch shortening cycle, tendon stiffness, hypertrophy

Banded Carries with Fat Gripz! I have to credit our golf team for the idea of including the Fat Gripz. The bands alone can irritate yours hands and so adding the Fat Gripz makes a lot more comfortable while enhancing grip strength.