Dynamite Sports Speed Academy

Spatial awareness while in mid air. No matter what your body is doing while in mid air, the goal is to find a good landing.

Learning to absorb forces is just as important as learning to produce forces. Landing from a box, with a quarter turn in the air, immediately followed with a hurdle jump.

In training scenarios jumps are often trained from a “static” position, which is great from a pure power/force production point of view. It’s also good to train jumps from “moving” positions which require a bit more coordination and timing. Here, the boys are working on jumps from a curved line approach. You can see that they are not totally comfortable as they approach the jump because it’s somewhat new to them; and that’s ok - athletes sometimes need to be put in an unfamiliar setting/task, they need to be challenged, and you have to give them the opportunity to “figure” it out - that’s one way they grow, improve, and create a greater baseline of athleticism.

Near Max Heavy Hex Bar Deadlifts - A different rep/rest scheme to help develop greater strength levels.
3 reps per set, 3 near Max heavy sets.
Rest 30-40 seconds between reps. Rest 2-3 minutes between sets.
For example:
Set One
-perform rep 1
-rest 30-40 seconds
-perform rep 2
-rest 30-40 seconds
-perform rep 3
-rest 2-3 minutes before you perform the next set of 3 reps.

Crossover Run: Learn to run with separation between the upper and lower body. It’s often required in team sports. Think of an outfielder going back for a ball that”s been hit overhead or in the gap; a receiver or defensive back running out a route and needing to look back at the QB; a soccer player on a breakaway while the ball is being passed up ahead from the backfield.
The stick reinforces the need for the upper body to be twisted/turned. The athlete is also connected to the Exergenie, which provides some resistance.

Sprint Training with a twist. Mini hurdle runs with trunk twists (with an aqua ball) - add variability, and challenge coordination between the upper and lower body.

Learning, practicing, playing - cutting, changing directions, and creating separation from somebody on that's on your heels!

The faster athlete always has the edge. However, it’s not always about sprinting as fast as possible. To become a consistent offensive threat you have to learn how to move without the ball. It’s important to learn and practice how to Create Separation from your opponent.

You can achieve this by learning how to move at different speeds - change gears and speeds on your opponent to keep them guessing, the same way a pitcher keeps batters off-balance by mixing speeds with change-ups and fastballs.

Another way to Create Separation is by using cuts - L-Cuts, V-Cuts, Quick Cuts, Slants, etc. Here’s a video of the boys practicing Fake Cuts and Spin Cuts. The key to a fake cut is not to hurry it; you have to sell it, with just enough shoulder and/or head movement, in order to get the opponent leaning one way, and then you blast off in the opposite direction! The key to a spin cut is to lower your center of mass, to “sit” into the move, and then spin away from your opponent- they’ll have no idea what just “hit” them!

Max Velo Speed Training. This session included: three Mini Hurdle Runs - for technical work, three Exergenie Resisted Runs over the Mini Hurdles - for higher force and power outputs, and three timed 10-yard flys with 10-yard build-ups.
Let’s Go!