The Speed System LLC

https://training.thespeedsystem.co/

Intro Page Foundation Building: We don't rush through training like other programs. We make sure you build a strong foundation for success.

It’s almost go time for lacrosse!


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A championship team is when you can look to the right and the left of you, and know that person has your back…GO TIME - 🟢Video 1 - Ankle Pops To Commanded Turns - IMPROVES: Ankle Stability, Footwork, Reaction, Acceleration, First Step - Focus on, starting w/ hips in quarter squat position, minimal ground contact & heel collapse when performing ankle pops, quick reaction to commands, quick 90 degree turn, explosive first step out of lateral position to the finish. 🟢Video 2 - Ankle Pops to Commanded Turns w/ Breakdown - IMPROVES: Ankle Stability, Footwork, Reaction, Acceleration, Deceleration, First Step - Focus on, starting w/ hips in quarter squat position, minimal ground contact & heel collapse when performing ankle pops, quick reaction to commands, quick 90 degree turns, explosive first step when accelerating, drop hips to decelerate, sprint to the finish. 🟢Video 3 - Big Hops to Quick Hops (Lateral) - IMPROVES: Power, Footwork, Reaction, Acceleration, Deceleration, First Step - Focus on, performing big hops getting max height, landing w/ bent knees & hips, quick reaction to commands, drop hips when performing quick lateral hips, explosive first step to the finish. 🟢Video 4 - Box Drill w/ Cuts - IMPROVES: Acceleration, Balance, Change of Direction, Deceleration, First Step - Focus on starting in good two point stance, explosive acceleration to and from each cone, drop hips when decelerating, use hood footwork, stay tight to cones, finish drill full speed. - It’s almost Go time for spring sports! Don’t forget to double tap, comment, share, or tag us if you like this post. ⚡️Want to train with us in person or virtually? Drop me a line! - #humpday #motivation #latepost #lategram #explorepage✨ #postoftheday #train #trainingday #speedtraining #agilitytraining #strengthcoach #athlete #lacrosse #lacrossegirls #lacrosseboys #baseball #basketball #soccer #football #rugby #fieldhockey #softball #tennis #dc #soflo #nationwide #worldwide

⬆️ standards



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Holding my athletes to a different standard - 🟢Video 1 - Forward 45 Degree Bounds - IMPROVES: Power for cutting/dodging, Acceleration, First Step, Deceleration, Change of Direction- Focus on starting with hips in quarter squat position, maximum distance & height when performing bound by getting full extension of hips, land w/ bent knee & hips, explosive first step when accelerating to the finish 🟢Video 2 - Stationary 45 Degree Bound to Sprint - IMPROVES 45 Degree Bounds - IMPROVES: Power for cutting/dodging, Acceleration, First Step, Deceleration, Change of Direction- Focus on starting with hips in quarter squat position, maximum distance & height when performing bound by getting full extension of hips, land w/ bent knee & hips, push back to start position each time, explosive first step when accelerating to the finish 🟢Video 3 - Combo Footwork (Over & Back to Side Steps) - IMPROVES: Footwork, First Step, Acceleration - Focus on, starting w/ hips in quarter squat position, minimal ground contact when performing footwork, quick transition between footwork drills, explosive first step when accelerating to the finish. 🟢Video 4 - Side Steps to Shuffle - IMPROVES: Footwork, First Step, Acceleration, Deceleration, Defensive Movements - Focus on, starting in good two point stance, accelerate to first level, drop hips when decelerating, minimal ground contact when performing footwork, quick shuffle, explosive first step when accelerating to the finish. — New week New work! Don’t forget to double tap, comment, share, or tag us if you like this post - #monday #mondaymotivation #lategram #explorepage #training #trainingday #train #speedtraining #agility #strengthcoach #athlete #lacrosse #lacrosseplayer #baseball #basketball #football #soccer #rugby #netball #tennis #softball #fieldhockey #miami #dmvarea #nationwide #worldwide

Excited to share the latest addition to my shop: I AM (Sport-Tek) Tee https://etsy.me/3OyKlac

In everything…effort!

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Effort is a nonnegotiable - 🟢Video 1 - Vertical Jump to High Knees w/ Sprint - IMPROVES: Acceleration, Power, Deceleration, First Step - Focus on, dropping down to quarter squat position to start jumps, maximum height when performing vertical jumps, land w/ bent knees and hips, good knee drive when performing high knees, start leaning body forward, explosive first step when accelerating to the finish. 🟢Video 2 - Broad Jump to Reverse Jump - IMPROVES: Power, Acceleration, Deceleration, Explosive Start, First Step - Focus on, Dropping hips to quarter squat position when starting broad jump, maximum distance when performing broad jump, land w/ bent knees & hips, perform reverse jump, land in two point stance, explosive first step when accelerating to the finish 🟢Video 3 - Forward Pogo Jumps to Sprint - IMPROVES: Ankle Stability, Reaction, Start, First Step, Acceleration, Deceleration- Focus on, starting w/ body straight, minimal ground contact & heel collapse when performing pogo jumps, quick reaction to commands, drop down to good two point stance, explosive first step when accelerating to the finish. 🟢Video 4 - Reverse Pogo Jumps to Sprint - IMPROVES: Ankle Stability, Reaction, Start, First Step, Acceleration, Deceleration- Focus on, starting w/ body straight, minimal ground contact & heel collapse when performing pogo jumps, quick reaction to commands, drop down to good two point stance, explosive first step when accelerating to the finish. — New week new work! Don’t forget to double tap, comment, share, or tag us if you like this post! — #monday #mondaymotivation #lategram #explorepage #training #trainingday #train #speedtraining #agility #strengthcoach #athlete #lacrosse #lacrosseplayer #baseball #basketball #football #soccer #rugby #netball #tennis #softball #fieldhockey #miami #dmvarea #nationwide #worldwide

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Dear athletes…bet on yourself then double down! — 🟢Video 1 - Alternating Lateral Bound To Sprint - IMPROVES: Lateral power, Acceleration, Deceleration, First Step - Focus on starting w/ hips in quarter squat position, maximum distance when performing bounds by pushing hard off outside leg, land with bent knees and hips, explosive first step when accelerating to the finish 🟢Video 2 - Lateral Bound to Sprint w/ Kneeling Start - IMPROVES: Lateral power, Acceleration, Deceleration, First Step - Focus on starting w/ inside knee down, maximum distance when performing bounds by pushing hard off outside leg, land with bent knees and hips, explosive first step when accelerating to the finish. 🟢Video 3 - Mini Lateral Hops w/ Power Hop - IMPROVES: Lateral power, Acceleration, Deceleration, First Step, Footwork - Focus on, starting w/ hips and knees bent, minimal ground contact when performing mini hops, quick reaction to commands, maximum distance when performing power hop, land w/ bent knees and hips, explode first step when accelerating to the finish 🟢Video 4 - SL Lateral Cone/Hurdle Hops - IMPROVES: Lateral power, Acceleration, Deceleration, First Step, Balance - Focus on, starting with bent knees and hips, maximum height when performing hops, land w/ bent knees and hips, explosive first step when accelerating to the finish — Throwbacks (2017 I believe🤔). Don’t forget to double tap, comment, share, or tag us if you like this post! 📍In the area (Northern VA & Fort Lauderdale) and want to train w/ us? Drop us a DM to get started! 💻 Want to train w/ us virtually? Drop us A DM (4 slots remaining) - #throwback #tbt #lategram #explorepage #sportsperformance #training #trainingday #plyos #sportsperformance #speedtraining #agility #strengthcoach #athlete #lacrosseboys #lacrossegirls #lacrosse #softball #baseball #basketball #football #soccer #rugby #netball #fieldhockey #tennis #softball #miami #dc #nationwide #worldwide

Fundamentals over Flashy

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Fundamental > Flashy - 🟢Video 1 - Stationary High Knees w/ Breakdown to Power Slide - WORK ON: Sprint form, Acceleration, Deceleration, Defensive Movements - Focus on, using good form and knee drive when performing high knees, quick reaction to commands, drop hips to quarter squat position, push hard off outside leg to get maximum distance, explosive first step when accelerating to the finish 🟢Video 2 - Shuffle to Sprint w/ Change of Direction - WORKS ON: Sprint form, Acceleration, First Step, Deceleration, Defensive Movements - Focus on, starting with hips in quarter squat position, chop feet fast, quick reaction to commands, quick shuffle by pushing hard off outside leg, explosive first step when accelerating out of shuffle, drop hips & turn when decelerating, finish drill full speed 🟢Video 3 - Hill High Knees (Reinforce Form) - WORKS ON: Sprint form, Sprint posture, Acceleration - Focus on, maintaining slight lean forward, get knees up to hip level, minimal ground contact between strides, get as many reps as possible. — Reinforcing the fundamentals is 🔑. Don’t forget to double tap, comment, share, or tag us if you like this post. — #humpdaymotivation #lategram #explorepage #trainingday #train #speedtraining #agilitytraining #defense #strengthcoach #athlete #lacrossegirls #lacrosse #lacrosseboys #baseball #softball #soccer #football #basketball #netball #rugby #fieldhockey #tennis #softball #miami #dc #nationwide #worldwide

Do you meet to train or do you WANT to train??

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It’s amazing when the athlete’s mindset changes from “I need to train” to “ I WANT to train” - 🟢Video 1 - Lateral Cone/Hurdle Hops to Sprint - WORKS ON: Hip Power, Acceleration, Deceleration, First Step, Body Control - Focus on, starting w/ hips in quarter squat position, maximum height when performing jumps, land w/ bent knees & hips, minimal ground contact between jumps, explosive first step when accelerating to the finish 🟢Video 2 - Lateral Cone/Hurdle Hops to Lateral Runs w/ Sprint - WORKS ON: Hip Power, Acceleration, Deceleration, First Step, Body Control - Focus on, starting w/ hips in quarter squat position, maximum height when performing jumps, land w/ bent knees & hips, minimal ground contact between jumps, quick transition to lateral runs, explosive first step when accelerating to the finish. 🟢Videos 3 & 4 - Chop to Power Step w/ Sprint - WORKS ON: Hip Power, Acceleration, Deceleration, First Step, Body Control, Change of Direction - Focus on starting w/ hips in quarter squat position, quickly chop feet, quick reaction to commands, explosive first step over each cone, explosive first step when accelerating to the finish out of lateral position. — Wants and needs. Don’t forget to double tap, comment, share, or tag us if you like this post. — #tuesday #motivation #lategram #explorepage #sportsperformance #training #trainingday #speedtraining #agility #strengthcoach #athlete #lacrosseboys #lacrossegirls #lacrosse #softball #baseball #basketball #football #soccer #rugby #netball #fieldhockey #tennis #miami #dc #nationwide #worldwide

Talent doesn’t work unless you do!😤

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Talent got you here, athleticism will take you there ⬆️ — 🟢Video 1 - Stationary High Knees to 44 Footwork w/ Sprint - WORKS ON: Footwork, Reaction, Acceleration, Deceleration, First Step - Focus on using good knee drive when performing high knees, quick reaction to commands, drop hips when commanded, minimal ground contact when performing footwork, explosive first step when accelerating to the finish 🟢Video 2 - Forward High Knees to 44 Footwork - WORKS ON: Footwork, Reaction, Acceleration, Deceleration, First Step - Focus on using good knee drive when performing high knees, quick reaction to commands, drop hips when commanded, minimal ground contact when performing footwork. 🟢Videos 3 - 5 - Reaction Breakdown Drill (Fast Feet, 44 Footwork, Single 44 Footwork) - WORKS ON: Footwork, Reaction, Acceleration, Deceleration, First Step - Focus on, good two point stance, explosive first step when accelerating out of start, quick reaction to partner, drop hips when decelerating, minimal ground contact when decelerating, minimal ground contact when performing fast feet or 44 Footwork, finish drill full speed. — NEW WEEK NEW WORK! Don’t forget to double tap, comment, share, or tag us if you like or use this post — #monday #mondaymotivation #lategram #explorepage #training #trainingday #train #speedtraining #agility #strengthcoach #athlete #lacrosse #lacrosseplayer #baseball #basketball #football #soccer #rugby #netball #tennis #softball #fieldhockey #miami #dmvarea #nationwide #worldwide

Getting these players ready for showtime

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t’s almost time…2024 season…loading - 🟢Video 1 - Perfect Form Drill - WORKS ON: First step, Acceleration, Sprint mechanics - Focus on leaning body to a 45 degree lean, use good knee drive & minimal ground contact between strides when performing high knees 🟢Video 2 - Banded Accelerating High Knees to Breakaway - WORK ON: First step, Acceleration, Sprint mechanics - Focus on leaning body to a 45 degree lean, use good knee drive & minimal ground contact between strides when performing high knees, explosive first step when accelerating to the finish, maintain good sprint form. 🟢Video 3 - Sprint Bounds to Fast High Knees - WORKS ON: Power, First step, Acceleration, Sprint mechanics- Focus on, starting with foot underneath hip, maximum distance when performing bound by getting full leg extension, land with bent knee and hips, quick transition to high knees, use good knee drive & minimal ground contact between strides when performing high knees. 🟢Video 4 - SL Line Hops to Chop w/ Sprint - WORKS ON: Acceleration, First step, Deceleration - Focus on, starting on one leg with slight bend in knee and hip, minimal ground contact between hops, land w/ bent knee & hips, chop feet fast, explosive first step when accelerating to the finish. - Almost showtime for spring sports! Don’t forget to double tap, comment, share, or tag us if you like this post🥍🥍⚽️⚽️⚾️⚾️🥎🥎🏃🏽‍♀️🏃🏽‍♀️🏃‍♂️🏃‍♂️ - #throwback #tbt #lategram #explorepage #sportsperformance #training #trainingday #compete#sportsperformance #speedtraining #agility #strengthcoach #athlete #lacrosseboys #lacrossegirls #lacrosse #softball #baseball #basketball #football #soccer #rugby #netball #fieldhockey #tennis #softball #miami #dc #nationwide #worldwide

Night Vision, clear goals



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Night vision…but still see the goal clearly — 🟢Video 1 - Vertical Jump to Shuffle w/ Sprint - WORKS ON: Acceleration, Power, Deceleration, Defensive Movements - Focus on, starting with hips in quarter squat position, maximum height when performing jumps, land with bent knees & hips, quick transition to shuffle, explosive first step when accelerating to the finish. 🟢Video 1 - Vertical Jump to Shuffle w/ Sprint to Breakdown - WORKS ON: Acceleration, Power, Deceleration, Defensive Movements, C.O.D.- Focus on, starting with hips in quarter squat position, maximum height when performing jumps, land with bent knees & hips, quick transition to shuffle, explosive first step when accelerating, quick reaction to commands, drop hips when decelerating, full speed to the finish. — No lights, no problem! Don’t forget to double tap, comment, share, or tag us if you like this post🔥🔥 — #tuesdaymotivation #latepost #lategram #explorepage #postoftheday #train #trainingday #defender #speedtraining #agility #strengthcoach #athlete #lacrosse #lacrossegirls #lacrosseboys #baseball #softball #basketball #football #flagfootball #netball #soccer #fieldhockey #rugby #miami #dc #nationwide #worldwide