Overtime Athletes

When I evaluate an athlete’s first few steps, I’m looking for 3 things that have the biggest impact

1. Horizontal Force
Can they project force into the ground and drive their body forward

2. Low Heel Recovery
Early in acceleration, the heel should recover low to the ground. This allows for quicker ground contact, more efficient force application, and smoother step transitions without wasting time or energy

3. Trajectory
A proper forward lean and shin angle in the direction they want to go

Comment “SPEED” and I’ll send you my free Speed Training template 🎁

Master these three, and your first step, and first 10 yards, will look completely different.

Try this progression before your next push day

Tight hips can limit your speed, power, and overall movement.

This quick hip mobility routine will help you open up your range of motion and move more freely on the field or court.

Watch the full routine below 👇

Then take your mobility further with the Athlete OS Bundle...

5 complete programs designed to build a stronger, healthier, more complete athlete.

👉 Watch the video, then grab the Athlete OS Bundle. (link in comments)

Before chasing faster sprint times, higher jumps, or heavier lifts, young athletes need to master the fundamentals of movement.

They need to learn how to own every position, control their body, create and absorb force, and build real, lasting strength.

The athletes who excel in the long run aren’t always the most naturally gifted at the start. More often, they’re the ones who invested years developing the foundation that others overlooked

If your start is inefficient, everything that follows is compromised.

- Proper foot position, hip angle, and weight distribution to create a powerful first step
- A clean crossover, aggressive arm action, and projecting the shoulders forward to maximize acceleration
- Eliminating wasted movement

60 Minute Park Session Training Template

If you train athletes at a field or park.. Comment “PARK” and I’ll send you the full video breaking down the details of how to get the most out of your training sessions

2 important coaching cues for any squat variation

You can’t prevent every knee injury but you can stack the odds in your favor.

Stop randomly throwing exercises together. Focus on these 2 things

✅ Progress stability, strength, and plyometric training the right way.

✅ Balance horizontal and vertical force

The best programs have a clear progression that builds capacity, confidence, and resilience over time.

Want to see exactly how we program and safely progress our athletes? Comment “COACH”