I'm a washed up meathead in his late 20s looking to use the strength I've developed to improve my ability to sprint fast. Will definitely add these to the routine here and there (combined with sprinting). Thanks for putting this out there for free.
As a coach/athlete coming from 50 years of distance/middle distance backround, this is a revelation. A very beautiful revelation. Not so much the drills themselves, most of which I have seen and/or done (a couple of cool new ones thought), but the wonderfully energized and performative expression of pure speed and athleticism. Even the three-year old, so confident and happy! Exactly what I have been seeking; thank you Tony.
That's a great comment. People underestimate the pure joy and expression that sprinting, jumping and bounding can bring an athlete, not only in sports but just life in general. Dancing is another great example.
@impersonator35 Two years later, still feeding the Cat, and doing so with joy, humility and love of sport, all at age 68 and a former slow twitch grinder 🐯
Back in the early 1980's my track coach introduced plyometrics to us for the first time. We had never heard of it - it was a new phenomenon that my track coach quickly latched unto. Our coach, who happened to be the woodshop and architecture teacher, quickly built five sturdy boxes that a group of us went to work on right away and 3 days per week. We did many variations of box jumps from doubles to singles, etc. We of course accompanied those box jumps with a series of bounding on the football field. We actually got hooked on plyos and performed this new found routine religiously. For me personally I went from 50.20 in the 400 to ultimately running 48.79 and 21.78 in the 200. Out of the 20 track & field championships won at my old high school my track coach engineered 10 of those. He was a voracious researcher in finding new ways to make athletes faster. Today I'm a HS science teacher and have been coaching XC/Track a long time. It never ceases to amaze me, even after all these years, what plyos do for your athletes and your program.
Your coach was way ahead of his time. 50% of modern day HS programs still run laps and do no systemic plyometrics. I went big on them in 1994 and they’ve been a focal point ever since.
I love ur ideas for getting kids to buy in that it’s not all drudgery! Kid want to compete. It’s instinctive. Mixing up drills with recording and timing. So smart. Kids tell other athletes to come to our practices. We do coed relays and insert linemen to ramp up the enthusiasm.
I did these wicket drills and because it was different than what we were used to we got much more concentration. We call the airplane “The Albatross” just to give it our own title.
Everything you said in this video is A1 ... As a coach in the state of virginia with 33 State champions in 22 years ... Take this man words as gold , achieve them deposit to them in the mental bank ... Remember speed kills y'all 💪😎 !!!
Humans are complex enough. Add too much complexity to the learning environment and you probably get more mush... Thanks for sharing, Tony. Keep em fed.
Trained my son today in poor weather conditions fastest 10m fly today with freelap 1.03 - 21.7mph + 1.07 and 1.09 - We did 3 x flying 30m (total run was 50m from standing and last 10 of 30 was the flying 10m) 3.35 3.34 and 3.26 for the 30`s 20.1 to 20.6mph. He`s also run 17.15 over 150m which was 19.5mph. His face when he runs a quick time is all I need to know the money was worth spending on one of these systems. Loving training this way even though is was freezing and sleet rain at times today in the UK.
@@coachtonyholler I know, right? Gonna be a few years (even if it's not humanly possible), but I figure aiming for 8 seconds is better than aiming for 12 :) Here's to hoping my RR ACTN3 gene helps with that.
On the power bound, the guy closest to the camera was landing on the front of his foot with his right, but way on his heel with his left. I'm assuming it is preferable to land on ball of foot rather than heel, right?
Have you ever worked with skaters and if so how have you adapted this (if you have)? If not, what are your thoughts on using or adapting this for hockey players? More inclusion of lateral movement and force production?
Question Coach. Would a good workout layout be: pick like 8 of these exercises, do 2 sets of each and 1 minute rest between sets and exercises for a 20min to 25min workout?
Tony I love love love your everything!!! Important question, my son is 8 yrs old and I want him to have this speed in track and football speed in the works. How do I divide the workouts in order of importance from speed workout, football workout speed, and X factor??? Thx
Re spacing of wickets: would it be the same for female sprinters and Master grade sprinters? 6 feet or better to shorten the spacing according to ability? Thanks for the great content!
@@coachtonyholler coach how many days in a week we can run a max effort sprints like 30mflys and how much rest is necessary between sprint sessions/days
If I'm sprint Monday - Thursday - Saturday, would X-factor stuff on Tuesday and Saturday be burning the steak? (lifting lower after every speed day, upper after every X factor day)
Really not much, X factor is some vert jumps, broad jumps, then like 10 minutes of drills, speed Is the atomic workout, lifting is standard squat hinge push pull @@coachtonyholler
I must say i basically like your approach. But i also figured out that jumping in general does not improve sprinting as much as we want it to do. Yes obviously people who can jump well are generally faster. The reason behind this i think is those people have generally higher explosive strength/RFD from the beginning and/or better coordination. But correlation is often not causation. Improving the skill of jumping by practising jumping will not translate to sprinting mainly because of the difference in motor pattern. Some jumps like single leg speed hops can help because they are more specific Boom Booms are not typical jumps. I think they work much better than a classic boxjump because they better target the sprint specific movements. I also observed that improvement in jumping without any specific jump training (this happens mostly through maturing) will also lead to a similar improvement in sprinting. The same is true for strength training. Doing it will most likely improve your lifting numbers but do nothing for your sports skill. But getting systemically stronger without any specific strength training (for example by using PEDs or by maturing) will lead to improvements in every skill wich requires some type of speed or power. For me it leads to the conclusion that non specific training should be mainly used to improve ones hormonal and neurotransmitter milieu. It will make the body systemically stronger aka more resilient. Just some sidenote: I read that the MVP track club used the broadjump as a test and no athlete jumped over 10 feet! Including Asafa Powell one if not the most explosive sprinter! Honestly i doubt this claim myself. The artical quoted Steve Francis former coach of MVP.
Can't sprint everyday. Doing low dose plyometrics is practiced by every sprint coach in the country. Thanks for your thoughtful and intelligent response.
@@coachtonyholler Thanks! Seems very relaxing to start the day with in weeks when I have little time for long runs, and I have allways thought "a couple of sprints every other day keeps the fysiotherapist away!"
I have a big question (im about a month till the start of season) is there anything I should add or change My program: Monday :Gym Leg day Tuesday: Track Day (Top speed training) Wednesday upper-body Thursday: Track Day endurance sprint training Friday: Heavy Gym Leg day Saturday Upper Body Sunday: Block work I will use drills as part of my warm up
It was better if the gym leg day done after the top speed training. Any session other than sprint or track is better when done after the track session as energy can be prioritized on sprint sessions.
Tony, I love your philosophy... but please, DORSIFLEX! Dorsiflex in the drills and jumps enhances the power output and engrains good sprint foot strike mechanics!
If fast people do an exercise better than slow people, we can have a "reasonable hunch" that as we improve at that exercise, we will improve speed. It's not all science.
there is research that sais bounding doesn't work well for sprinting as other plyometrics. I am following some vids of this coach and so far most of the stuff is just made up.
Then don’t watch the videos. Researchers don’t coach. I do. Hundreds of track and football programs now feed the cats. I’m friends with almost any researcher or coach of sprinting you can name.
I'm a washed up meathead in his late 20s looking to use the strength I've developed to improve my ability to sprint fast. Will definitely add these to the routine here and there (combined with sprinting). Thanks for putting this out there for free.
all the best on your recovery!
As a coach/athlete coming from 50 years of distance/middle distance backround, this is a revelation. A very beautiful revelation. Not so much the drills themselves, most of which I have seen and/or done (a couple of cool new ones thought), but the wonderfully energized and performative expression of pure speed and athleticism. Even the three-year old, so confident and happy! Exactly what I have been seeking; thank you Tony.
Wonderful!
That's a great comment. People underestimate the pure joy and expression that sprinting, jumping and bounding can bring an athlete, not only in sports but just life in general. Dancing is another great example.
@impersonator35 Two years later, still feeding the Cat, and doing so with joy, humility and love of sport, all at age 68 and a former slow twitch grinder 🐯
Back in the early 1980's my track coach introduced plyometrics to us for the first time. We had never heard of it - it was a new phenomenon that my track coach quickly latched unto. Our coach, who happened to be the woodshop and architecture teacher, quickly built five sturdy boxes that a group of us went to work on right away and 3 days per week. We did many variations of box jumps from doubles to singles, etc. We of course accompanied those box jumps with a series of bounding on the football field. We actually got hooked on plyos and performed this new found routine religiously. For me personally I went from 50.20 in the 400 to ultimately running 48.79 and 21.78 in the 200. Out of the 20 track & field championships won at my old high school my track coach engineered 10 of those. He was a voracious researcher in finding new ways to make athletes faster. Today I'm a HS science teacher and have been coaching XC/Track a long time. It never ceases to amaze me, even after all these years, what plyos do for your athletes and your program.
Your coach was way ahead of his time. 50% of modern day HS programs still run laps and do no systemic plyometrics. I went big on them in 1994 and they’ve been a focal point ever since.
That's a tuck jum
Jump
Thanks Coach for the incredibly helpful info and drills. I try and use it all with my athletes and they are getting so much faster!
Great to hear!
@@coachtonyholler 0⁰0
I think you and overtimeathletes would be a power collab
That’s awesome. I see what to prioritize at the gym
I love ur ideas for getting kids to buy in that it’s not all drudgery! Kid want to compete. It’s instinctive. Mixing up drills with recording and timing. So smart. Kids tell other athletes to come to our practices. We do coed relays and insert linemen to ramp up the enthusiasm.
Kids are good at what they like, obsessed with what they love.
I'm so glad I discovered your channel coach!
Welcome aboard!
I am 62 and restarting a running life after a heart attack. I like your system, and thoughts for master running
I did these wicket drills and because it was different than what we were used to we got much more concentration. We call the airplane “The Albatross” just to give it our own title.
Everything you said in this video is A1 ... As a coach in the state of virginia with 33 State champions in 22 years ... Take this man words as gold , achieve them deposit to them in the mental bank ... Remember speed kills y'all 💪😎 !!!
Thanks Coach!
Was just looking for more information on this this week! Thank you!
Glad it was helpful!
That thumbnail is awesome
Thank you.
That's awesome! I have used some of these exercises but I have a much better understanding of how to Feed The Cats! 🐆
That's great!
Coach...the kids are happy with their results, they are shocked to see such quick results.
Feed 'em.
Humans are complex enough. Add too much complexity to the learning environment and you probably get more mush... Thanks for sharing, Tony. Keep em fed.
Trained my son today in poor weather conditions fastest 10m fly today with freelap 1.03 - 21.7mph + 1.07 and 1.09 - We did 3 x flying 30m (total run was 50m from standing and last 10 of 30 was the flying 10m) 3.35 3.34 and 3.26 for the 30`s 20.1 to 20.6mph.
He`s also run 17.15 over 150m which was 19.5mph.
His face when he runs a quick time is all I need to know the money was worth spending on one of these systems.
Loving training this way even though is was freezing and sleet rain at times today in the UK.
Play the long game!
@@coachtonyholler We just did the 3 sprints today 150m total with spikes - The 150m was Monday in glorious sunshine. Thanks for all the helpful vids.
I start training in April to beat the 100m sprint in 8 seconds. I can use all the help and training advice I can get.
8 sec????
@@coachtonyholler I know, right? Gonna be a few years (even if it's not humanly possible), but I figure aiming for 8 seconds is better than aiming for 12 :)
Here's to hoping my RR ACTN3 gene helps with that.
Great video presentation.
Thank you!
On the power bound, the guy closest to the camera was landing on the front of his foot with his right, but way on his heel with his left. I'm assuming it is preferable to land on ball of foot rather than heel, right?
@@skatchmo Full foot but an active dynamic landing, not a collapse.
Thanks Elite coach! Your the best
Have you ever worked with skaters and if so how have you adapted this (if you have)? If not, what are your thoughts on using or adapting this for hockey players? More inclusion of lateral movement and force production?
Personally no. But the Arizona Coyotes feed the cats.
Question Coach. Would a good workout layout be: pick like 8 of these exercises, do 2 sets of each and 1 minute rest between sets and exercises for a 20min to 25min workout?
👍💯🐆 If at first you don't get the cat analogy, you will 💪👏
Tony I love love love your everything!!! Important question, my son is 8 yrs old and I want him to have this speed in track and football speed in the works. How do I divide the workouts in order of importance from speed workout, football workout speed, and X factor??? Thx
2 speed workouts and 2 x-factor workouts per week. s - x - off - s - x is a great 5 day format.
Hi Coach
I'm a basketball 🏀 youth coach
Which ones would you recommend for basketball players
@@andylsasso All of them. Train athleticism, don’t reverse engineer 🏀.
Great resource, thank you. How many and how often does one do these drills?
4 days a week.
Thank you. Would you do all of these in the video in one session?
@@JC12258 No.
Re spacing of wickets: would it be the same for female sprinters and Master grade sprinters? 6 feet or better to shorten the spacing according to ability? Thanks for the great content!
Start at 6’ and max speed. If they aren’t fast enough, reduce. All high school boy track athletes can do 6’.
How much days a week do you have the kids do plyometrics and box jumps? Do you do plyometrics all year or do you stop during the season?
We do more in off-season but we microdose plyos in-season.
We do all of these drills on every X factor day or a couple?
Variety, no two x-factor workouts the same.
Coach if i am doing these drills then how many drills per workout and how many sets and reps and thanks for the video ❤
Doesn’t matter as long as you don’t burn the steak. Be creative. Everyone wants an exact recipe… THERE IS NO RECIPE. Learn to cook instead.
@@coachtonyholler thanks for information
@@coachtonyholler coach how many days in a week we can run a max effort sprints like 30mflys and how much rest is necessary between sprint sessions/days
@@phantomgaming9334 Sprint 2-3 times a week. 3 off days. X-Factor the others.
If I'm sprint Monday - Thursday - Saturday, would X-factor stuff on Tuesday and Saturday be burning the steak? (lifting lower after every speed day, upper after every X factor day)
Tuesday and Frida X factor days sorry *
Depending on how much you do and how much sleep you get, you should be fine.
Really not much, X factor is some vert jumps, broad jumps, then like 10 minutes of drills, speed Is the atomic workout, lifting is standard squat hinge push pull
@@coachtonyholler
How much recovery time between wickets runs?
30-40 sec
Can any of the X factor drills be substituted or interchanged with the 10 drills that are in the atomic workout?
@coachtonyholler ?
I could never get throwers to like running. Now they all want to know “who’s faster.”
Love it!
How often during the week?
I must say i basically like your approach. But i also figured out that jumping in general does not improve sprinting as much as we want it to do.
Yes obviously people who can jump well are generally faster. The reason behind this i think is those people have generally higher explosive strength/RFD from the beginning and/or better coordination. But correlation is often not causation. Improving the skill of jumping by practising jumping will not translate to sprinting mainly because of the difference in motor pattern.
Some jumps like single leg speed hops can help because they are more specific Boom Booms are not typical jumps. I think they work much better than a classic boxjump because they better target the sprint specific movements.
I also observed that improvement in jumping without any specific jump training (this happens mostly through maturing) will also lead to a similar improvement in sprinting.
The same is true for strength training. Doing it will most likely improve your lifting numbers but do nothing for your sports skill. But getting systemically stronger without any specific strength training (for example by using PEDs or by maturing) will lead to improvements in every skill wich requires some type of speed or power.
For me it leads to the conclusion that non specific training should be mainly used to improve ones hormonal and neurotransmitter milieu. It will make the body systemically stronger aka more resilient. Just some sidenote: I read that the MVP track club used the broadjump as a test and no athlete jumped over 10 feet! Including Asafa Powell one if not the most explosive sprinter!
Honestly i doubt this claim myself. The artical quoted Steve Francis former coach of MVP.
Can't sprint everyday. Doing low dose plyometrics is practiced by every sprint coach in the country. Thanks for your thoughtful and intelligent response.
My son is barely over 4 ft. How far should I have the wickets
@@shawnjohnson1147 Experiment. No reaching. 4 feet apart???
@@coachtonyholler thanks sir
@@coachtonyholler he’s just over 4 ft tall
@@shawnjohnson1147 I know that.
5’6” to 6’0 tall kids go over hurdles spaced at 6’ so TRY 4’ spacing. EXPERIMENT.
Maybe distance running kills sprinting, but I wonder if sprinting and doing these drills would be bad for a recreational marathon runner?
As long as you do sprint stuff when fresh, win-win.
@@coachtonyholler Thanks! Seems very relaxing to start the day with in weeks when I have little time for long runs, and I have allways thought "a couple of sprints every other day keeps the fysiotherapist away!"
I have a big question (im about a month till the start of season) is there anything I should add or change
My program:
Monday :Gym Leg day
Tuesday: Track Day (Top speed training)
Wednesday upper-body
Thursday: Track Day endurance sprint training
Friday: Heavy Gym Leg day
Saturday Upper Body
Sunday: Block work
I will use drills as part of my warm up
It was better if the gym leg day done after the top speed training. Any session other than sprint or track is better when done after the track session as energy can be prioritized on sprint sessions.
Wasn't it the late, great Charlie Francis who said wickets were "total horse manure"?
Charlie wasn’t perfect. 🙂
Tony, I love your philosophy... but please, DORSIFLEX! Dorsiflex in the drills and jumps enhances the power output and engrains good sprint foot strike mechanics!
Great suggestion!
Dorsiflexion occurs naturally when we run. You don’t have to think about it.
@@miltonwilliams3022you do have to think about it
How far between the wickets?
6 feet
Does this improve top speed
If fast people do an exercise better than slow people, we can have a "reasonable hunch" that as we improve at that exercise, we will improve speed. It's not all science.
Tuck jumps
there is research that sais bounding doesn't work well for sprinting as other plyometrics. I am following some vids of this coach and so far most of the stuff is just made up.
Then don’t watch the videos. Researchers don’t coach. I do.
Hundreds of track and football programs now feed the cats.
I’m friends with almost any researcher or coach of sprinting you can name.
Shin pain