Harvest Speed & Strength

Curls and Cuts Footwork

This drill is great for practicing multi angle and repetition cuts in one drill. In particular, we focus on a curl (stick and open up to 180 degree angle cut) into a lateral cut (90 degree angle cut).

🔑 for this Drill:

👣 Reduce Wasted Steps
⚡️Improve Cutting Speed
💥 Improve Cutting Transition Speed
🎯Increase ability for a multiple cut play

Multi-Planar Plyos

✅ Increase Vertical Power
✅ Increase Lateral Explosiveness
✅ Increase Transition Speed
✅ Reduce Ground Contact

🚨 Advanced Footowork Friday 🚨

Great drill for all athletes that improves:
⚡️Fast Twitch Fiber Muscles
💃 Quick Hips
💎 Speed Cuts/ Breaks
🎯 Body Control
🚀 Acceleration in Directional Movements

🔥 Harness Improves force production

Rapid Feet Cone Twists w/ Resistance Harness

💯 Great drill for athletes to to take their game to the next level through:

✅ Increase Lateral Power & Agility
✅ Improve Multi-Directional Breaks/Cut
✅ Develop rapid re-acceleration
✅ Reduce Ground Contact

Mobility
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Bosu Ball Warrior III
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This hamstring, hip, and core mobility and stability workout is paramount for athletes that sprint, explode, cut and/or open up hips.
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The focus of this workout is to strengthen through your grounded leg, felt through the hamstring, tighten the rear glute, allowing th bag leg to achieve 90 degrees, and tighten the core to maintain stability for your hands to reach out front.
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The goal here is to achieve. A perfect T position. Hold for :30 per leg x 3 sets

Agility Combo Drill

🎯 Space Saving Drill that is very effective for:
👣 Quick Feet
🔁 Change of Direction
💫 Lateral Push off Speed
💥 Acceleration

Superman Plank with DB Thunders

🚨Core Challenge🚨

Great for strengthening the core midline stability, and abductors.

5 second holds at each position.

Single Leg Vertical Lat. Jump To Quick Return Bound

Conduct a single leg vertical jump, laterally. Using landing, immediately bound single leg back to the start position. Conduct x3 successive reps.

This drill is next level for improving:
🚀Vertical power production
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⚡️Lateral quickness
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🔥Reduced ground contact
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💥Forces triple extension through hip, knee and ankle to improve lateral power production
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🧨Force absorption and redistribution for acceleration
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🤸Body Control

Single Leg Chain Curls with Foam Pad

I know you are seeing this thinking it’s a “curls for the girls” kind of lift, but this is so much more. I’m not even going to talk about the bicep work taken place here. Because

Most importantly for an athlete this exercise is most beneficial for your…

CORE: Your core strength provides the stability for you as the chains begin to swing. It also all prevents any bending at the trunk that is caused by the swinging chains. Any sport that require sprinting, lateral movements, contact, throwing, pushing, or pulling requires a strong/tight core that is used to be flexed.

HIP FLEXOR/QUAD: This muscle group prevents the rotation of your body. This anti-rotation muscle training is very important for athletes as it prevents injuries and allows athletes to remain properly engaged in the direction they are wanting to run or move.

ANKLE: The foam pad bring a whole new element to unevenness as any slight movements cause major imbalances. Your ankle and stabilizer muscles are engaged the entire set. This kind of training is huge for athletes that require fast and explosive starts, quick cuts, jumps and acceleration.

Partner Resistance Chain Pulls ⛓

🎯 The focus athlete is the one sitting in the incline bench, facing partner. The athlete will grip a chain and pull toward his chest, partner will resist this movement. Once the athlete makes it to chest level, the partner will then pull the chain back to himself while the athlete prevents the chains from moving leaving his chest.

🦾 This strength exercise directly works the Latissimus Dorsi, Rhomboids, Spinal Erectors, and Trapezius muscles. The Indirect muscles worked Rear deltoids, Biceps/Forearms, Core muscles

Any athlete that plays a position or sport that requires pulling or ripping of any kind must incorporate this into their workout routine as it sets your grip on 🔥