Every drill, every set, every sprint has a purpose. Here's a look inside what we do — and why it makes athletes faster, more explosive, and more confident.
Sportgility training is built around six interconnected domains. Every session draws from multiple pillars — because real athletic development never lives in just one area.
🏃
Warmup & Activation
Barefoot foot activation, mobility work, pogo series, and balance progressions that prepare the body to train at full intensity — safely.
Foot StrengthAnkle MobilityHip Activation
⚡
Sprint Mechanics
A-skips, B-skips, wall drills, drive phase work, and arm mechanics — the technical foundation that turns raw effort into real speed.
A-SkipsB-SkipsDrive PhaseWall Drills
🧱
Isometrics & Eccentrics
Static holds, slow eccentrics, and force absorption work that builds the structural strength athletes need to stay healthy and generate more power.
Injury PreventionTendon HealthForce Absorption
🚀
Plyometrics
Jumps, bounds, hurdles, and reactive landings. We build explosive power from the ground up — single-leg, bilateral, lateral, and vertical.
Vertical JumpBroad JumpsHurdlesBounds
💨
Speed & Agility
Competitive sprints, change of direction drills, sled work, and reaction games that make training feel like sport — and build real athletic instincts.
COD DrillsReactionSled PushesRacing Games
🏋️
Strength & Power
Olympic lifts, squat patterns, hip hinges, and push/pull work. We build the physical foundation that makes every other athletic quality more expressive.
Front SquatsPower CleansDeadliftsJerks
Movement Library
The Drills We Use
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.
A-Skips
Sprint
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.
B-Skips
Sprint
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 Video
Kneeling 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 Video
Lateral 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.
Broad Jump
Plyometrics
Horizontal Power
Use the arms, stick the landing, find balance. Triple broad jump is one of our core power benchmarks. Pop = arms + ankle push.
Wall Sits
Isometrics
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 Video
Mirror Running
Agility
Reactive 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.
Pool Noodle Tag
Agility
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.
Sled Push
Speed
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 Video
Power Cleans
Strength
Triple 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.
Front Squats
Strength
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.
How We Measure Progress
The Benchmark Tests
We test regularly so athletes can see exactly how they're improving. Numbers matter — they motivate, they focus effort, and they hold everyone accountable.
Speed
10 Meter Sprint
Measures pure acceleration ability. The most important early indicator of sprint development — did your first-step speed improve?
Speed
20 Yard Sprint
The most common youth speed test. Measures acceleration through the transition zone — the phase where most athletes lose time.
Speed
40 Yard Sprint
The gold standard sprint test. Drive phase, transition, and upright top-end speed — we see the full picture here.
Max Velocity
Flying 20s
10-yard build-up, 20-yard timed zone. Isolates max velocity — removes the start from the equation. This is pure top-end speed.
Agility
Pro Agility 5-10-5
The most used change-of-direction test in all of sports. 5 yards left, 10 yards right, 5 yards back. The score tells us a lot about decel + reaccel ability.
Power
Vertical Jump
Standing and approach. Measures vertical power output. One of the clearest windows into an athlete's explosion and hip extension strength.
Power
Triple Broad Jump
Three consecutive jumps for total distance. Accumulated horizontal power — if you can't produce it across three jumps, you're leaving speed on the field.
Strength
Power Cleans
The best barbell measure of explosive strength. We test 3-rep max each training block. If your power clean goes up, your sprint times go down.
Strength
Front Squat
We test 5RM each block. Front squat strength directly feeds sprint mechanics — athletes who can hold a front rack position maintain better posture at top speed.
Ready to Start Training?
Join the Accelerate class — Mon/Wed 4–5pm for ages 9–17.