Nexgen Athletic Performance

Coiling in sports is like a construction worker using a hammer, or a carpenter with wood working skills.
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It is vital to your power, your athleticism, and your ability to generate force.
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It takes an already “about to be” contracted muscle, and puts more muscles in the mix to be utilized (usually called the posterior cross-sling; the lat and glute mix).
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Without it, you’re just using legs. You decreasing power by 20% to 27% which has been measured during the acceleration phase of movements.
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This isn’t just stylistic—it fundamentally changes how force is generated and transferred.
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Athlete-

Jeffrey Wang from showing two popular drills to enable a bit more fire on the coil.
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Drill 1️⃣- closed kinetic loading; teaches stability and more muscle engagement.
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Drill 2️⃣- open kinetic loading; teaches quickness and power, while maintaining that stability vector.
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Give it a give!

Our main boy just leveling up again 📈
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Here are some advanced drills to get that foot work to another level.
Hint = throw away that ladder 👌🏼

Our girl showing some good dominating exercises for rib cage stability and strength.
Focusing on the overhead scapula, mid spine and core with specific breath work will help the rib cage intercostals to enable more pull.
s these are also for you!
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socaltennis

Did a little bit of max hight jump testing with volleyball athlete Nikhil. Safe to say he’a got a pretty good box jump!

Take an inside look at a training session focused on movement, footwork, and lower body hypertrophy with Riya and Coach Ethan! Riya has been working on increasing her coordination, footwork, and strength.

The session started with glute work and hinge work before moving into conditioning. Then we broke out the footwork ladder to work on coordination and foot speed. Next, we worked on rotational power generation within movement in the form of a skater hop variation with the tramp and a ball toss. Finally, we ended with a little hypertrophy circuit for the lower extremity. Great work Riya!

Footwork is vital to athletics as a whole. Regardless of what sport you play, your footwork will impact your ability to perform at the highest level.

Footwork ladders are a fantastic tool that can help improve footwork, coordination, and movement as a whole. Consistent training will provide the best results. Each footwork pattern shown was performed going the length of the ladder twice. For patterns like the four step jab and side shuffle, perform the pattern twice per side/direction.

Here I’m working with our boy Will, St. John Bosco basketball player focusing on developing speed through PAP (post activation potentiation) training.
Push high resistance, go full effort, then release and go full effort.
This pushes the nervous system to develop more fibers of activation, thus increasing the bodies way of donating speed.

The importance of rotational power cannot be understated. In order to have hard shots on the court, athletes need to be able to coil.

Gia is working on generating rotational power, sequencing her rotation, and improving her coil. Skater hops provide a fantastic platform for athletes to learn how to coil properly. The same can be said about rotational box jumps. An athlete with poor sequencing will not generate enough power to land on top of a box. Open stance med ball slams compound this as they mimic an athlete’s forehand/backhand stroke. Great job Gia!

Being able to “coach the athlete” is 90% of the battle.
A good coach has cues and corrections, and fun “remarks of sympathy” to help the athlete correct. We reward good behavior and let them know when they’re wrong, do we yell? NO!
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Stop yelling at your athletes.
You’re killing their future.
Keep working!

Lil pushin’ goods!
Level up! 📈