The stronger athletes get at the Bulgarian Split Squat, the faster they run and the higher they jump. I have had athletes who could squat the house but couldn’t run or even hold their body weight in the position. But, once their body learned the position and strengthened this aspect of their movement, they ran faster and jumped higher. Athletes that start with me who can already run may not be great at some of the traditional lifts but always seemed to do very well in the isometric exercises.

If the glute does not extend the hip when it is supposed to, the hamstring or the spinal erectors will do its job.

It’s better to do a few things well rather than doing a lot not so well. Focus on the essentials for your sport. And make sure that your athletes aren’t overwhelmed with work and that they get enough rest.

Every basketball junkie has dreams of dunking over their opponent on the court. It seems that is part of the right to athletic manhood. Every little kid always asks the older high school athlete if they can “slam”. Here are proven techniques and drills that will add inches to your vertical jump.

In Superman’s “Bizzaro World,” everything is the opposite of what it should be. Chris Korfist examines what he calls the “Bizzaro World” of speed training, where coaches have athletes do the opposite of what they should do to get faster, and expect to have successful results.

The 0 step refers to the acceleration from the block to the first step. The issue is not about being quicker. It’s about moving the body’s center of mass faster. It took me months to truly understand the concept.

Whether human or animal, the amount of force applied to the ground determines speed. Four exercises help athletes increase their amount of vertical force. Mix in fly 10s and you have a great total sprint workout.

Have you thought about using in-season football training to get ready for track season? From a track coach’s perspective, it can be useful to develop some work in the “pre-season,” so you can spend more time running during the season.

As we get better at specific movements, we need to challenge the body to find the point where the body self-organizes when challenged and where the body is allowed to get out of a limited self-protection mode. These drills address important points of movement and show how we progress to make the body organize.

It’s easier to show that an athlete is getting stronger than to show they’re getting faster. And if the athletes are gaining weight for bulk, it’s difficult to get them faster. The concept of “bigger, faster, stronger” is a myth. It should be “bigger and stronger” or “faster and stronger in proportion to your body weight.”