Speed Unleashed
@speedunleashed1Comprehensive Online Speed Training Program for Athletes (& Coaches) looking to transform acceleration, quickness, & top-end speed. Created by @LQStrengthCoach
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Some warm-up options for your next Speed day. - A March - A Skip - Ankle Dribbles - Switches - Straight Leg Kicks
This contrast of resisted power skips for distance + unresisted skips for distance seems to be a great potentiator on acceleration days. He PR’d on his 20 after this complex. It was also the fastest 20yd sprint I’ve ever seen (10yd build + 10yd fly). 1.03 seconds.
Thread — 10 different movement flows w/ 24 different variations that athletes can do as an active recovery routine on an “off” day, or as a warm-up before a strength session, or simply as a daily routine to improve their movement quality & mobility. Explore your ranges!
In 2023, I timed tens of thousands of sprints (probably ~100k sprints) from athletes of all ages, sports, abilities, & experiences. Seeing so many different movement strategies, patterns, compensations, body types, strength levels is an amazing teacher for my coaching eye.
Physio Ball Dodge Game Simple Rules: 🔸 Run thru the cones & avoid the ball 🔹 No stoping. No jumping. 🔸 If you get hit, quick consequence (we did 5 pushups) 🔹 Have fun!
June 2023 Recap 👌🏽 Speed school, 6am taco breakfast, timed 90 cuts, push press, chain squats, fly sprints, hill sprints, editing content, drone footage, box squats, & more 🔥 Facility Location: Westlake Village, CA
All athletes should sprint. Regularly. With max intent. Ideally timing their reps and/or against other athletes. Outside of practices & games. Speed development requires consistent fast sprinting.
Speed development requires a commitment to weekly, consistent SPRINTING. Drills won’t do it. Weight room isn’t enough. “Footwork” isn’t enough. Projection drills aren’t enough. Banded high knee runs ain’t enough. You need to SPRINT.
Sprints, sprints, & more sprints. Daily recap. Can’t get fast if you don’t run fast. Speed is the ultimate x-factor. Timed sprints. Hill sprints. Compete sprints. Tag. Power skips. All done on the same day at my training facility in Westlake Village, CA.
Tracking & recording reps during speed training for youth/HS athletes has been very engaging for my kids that I train. Similar to the “rank, record, publish” mantra from @pntrack Here’s the link (⬇️) to this MPH Calculation sheet that I made for 10yd fly times to MPH (Free)
April 2023 Recap 👌🏽 Deficit lunges, 40yd sprint PR’s, more podcasts, pistol squats, inverted rows, hill sprints, team training, & more Month in the life of my Facility (Westlake Village, CA)
Chins, more pro day training, filming content, 1/4 squats, curved runs, depth drops, front squats, goodbye photo, my son doing timed sprints, & more Monthly recap of life at my Facility 👌🏽
Jumps. Sprints. Single Leg Strength. & more. Athletes — Pro baseball; college football; college softball; college T&F; college lacrosse; high school soccer, t&f, football.
Coaches — I have a digital library of 200+ different exercises that I’ve filmed (w/ very high quality) Strength, Plyometrics, Mobility, Speed & More I primarily use it in my facility to demonstrate exercises to my athletes & teams DM me if you’re interested in getting access!
A good thread about the nuances of timing for anyone wanting some reading material Definitely stimulates critical thinking, priorities, and what we are doing when we decide to collect data in different ways. Check it out 👇
Is starting 1 yard behind the start gate affecting the time here? In my experience starting even 1 or 2 feet behind the line noticeably changes the time How do you avoid this? Brower has the starter “box” that I place on the athlete’s back foot & it seems to be more accurate.
Very easy way for your athletes to check their MPH based on their 10yd split time. Not meters. But yards. 10 / split time (seconds) * 2.0454
Coaches — I made a simple but useful cheat sheet converting 10yd split times to MPH. Makes it easy for athletes to see their MPH during a session Feel free to download it for free (link in bio) No chart I had seen had just split time in yards & MPH. I didn’t care about meters.
Speed Camp we hosted this summer. Focus — Early Acceleration Teaching concepts for athletes to understand how to accelerate on their first 3 steps. 1) Projection of the Center of Mass 2) Swing Leg Retraction (“Negative Foot Speed”) Great turnout; had 3 more after this!
If you’re not sprinting, you’re not speed training. Drills get clicks, but that’s it. Use them? Sure, but.. …speed development requires actual sprinting.
Imagine an athlete getting 1,000 timed sprints in 1 year… That’s only 20 sprints per week! At 2x per week, 10 high-speed, timed sprints per session = very reasonable. Starting in 8th grade — that can be 5,000+ sprints by their senior year. Long Term Athletic Development…
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Who to follow
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Universal Speed Rating
@universal_speed -
Lucas Quinn
@lqstrengthcoach -
Joey Bergles
@JoeyBergles -
Jorge Sanchez
@JASdynamics -
WannaGetFast
@WGF1 -
Official Strength Debates
@StrengthDebates -
Danny Foley
@danny_ruderock -
Joe Aratari
@JoeAratari -
Max Schmarzo (sbs)
@strong_science -
Tony Holler
@pntrack -
Coach Dan Mullins
@CoachDMullins -
Nicholas Giblin
@coachgiblin -
Andrew Ryland
@ADRCoachDev -
Reflexive Performance Reset
@RPR_system -
Baseball Flows™
@BaseballFlowsHQ
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