A sample of the drills and movements from our library. Every movement has a purpose — and every athlete earns progressions by mastering the basics first.
Sprint Mechanics — Knee Drive + Rhythm
Drive knee to 90°, push from ankle, tall posture. The most foundational sprint drill we do — athletes do these every session.
Sprint Cycle — Hamstring Timing
Knee up → extend → claw back. Teaches the correct foot strike pattern and hamstring cycle for max velocity running.
Wall Drills (A + B Position)
Sprint
Drive Phase + Max Velocity Position
A position (further from wall) = acceleration angle. B position (closer) = upright max velocity. Two different speeds, two different body positions.
Straight Leg Bounds
Sprint
Posterior Chain — Hamstring Stiffness
Stiff legs, push from glute and hamstring. Teaches athletes to load the posterior chain at foot strike — not just lift their knees.
Skater Jump & Stick
Sprint
Lateral Power + Deceleration
2 jumps → 1 land + stick. Stick the landing — absorb force, find balance, then go. Key deceleration drill used before lateral sprint work.
Watch VideoKneeling Jumps
Plyometrics
Pure Hip Extension Power
Removes the stretch reflex from the ankles. Forces pure hip extension — glutes, hamstrings, and core. Teaches violent arm swing and triple extension timing.
Pogo Hop Series
Plyometrics
Ankle Stiffness + Reactive Strength
Think trampoline — minimize ground contact time. Start 2-foot, progress to single-leg. The pogo series is our #1 ankle health and foot speed developer.
½ Kneeling Box Jumps
Plyometrics
Drive Phase Power
One knee on ground → explosive box jump. Links drive phase mechanics directly to explosive power — simulates sprinting starts.
Watch VideoLateral Bounds
Plyometrics
Lateral Explosive Power
Don't rush the landing — control before the next rep. Stick the landing. Builds lateral power essential for cutting, defending, and change of direction.
Horizontal Power
Use the arms, stick the landing, find balance. Triple broad jump is one of our core power benchmarks. Pop = arms + ankle push.
Quad / Knee Stability
90° position, back on wall. We progress to balls of feet and add med ball passing to disguise the hold as a competitive team drill — athletes stay longer without realizing it.
Nordic Hamstring Curls
Isometrics
Hamstring Injury Prevention
Partner holds ankles — control the descent as slowly as possible. Research-backed as the best hamstring injury prevention drill available. Non-negotiable for sprint athletes.
Lunge Hold — Elevated
Isometrics
Hip Flexor / Running Position
Back knee near floor, front shin vertical — hold on toes. This is the running position. We train it statically so athletes find it instinctively when sprinting.
Watch VideoReactive Change of Direction
React to your partner — no predetermined patterns. The most reactive agility drill we run. Everything else is just preparation for this kind of unpredictable movement.
Reaction Time + Agility
High fun factor, genuine agility development. Athletes don't realize how hard they're working. Reaction time + directional change at full speed in a competitive format.
Drive Phase + Acceleration Strength
Stay low — this is a drive phase drill, not a gym exercise. Hips low, powerful strides. We use relay races to add competition and max effort output.
Figure 8 Ball Toss
Agility
Curvilinear Speed + Coordination
Stay low in the curves — lean into them. Curvilinear running + ball coordination. Most sport speed happens in curves, not straight lines.
Watch VideoTriple Extension / Explosive Power
Fast pull, aggressive elbow punch, receive standing. The best barbell measure of explosive power for athletes. We teach it progressively — PVC first, always.
Quad / Hip / Core Strength
Elbows high, upright torso, full depth. Most technical squat — teaches the upright position critical for athletes. One of our core strength benchmarks each training block.
Trap Bar Deadlift + Jump
Strength
Explosive Strength — Best Bridge from Gym to Field
Deadlift → jump at the top. The best exercise for connecting the gym to the track. Neutral grip, athletic position, explosive finish with a jump.
