Tips For Power & Speed

⚡P.A.P (POST ACTIVATION POTENTIATION ⚡
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Potentiation is having the neurons tell muscles to fire quicker ( increased rate coding).
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When muscle are recruited faster, a person moves their bones faster!
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This causes things like faster vert and speed.

⚡ROTATION DURING AGILITY⚡
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I have Lucas rotating the pelvis and spine at high velocities, applying high amounts of ground reaction force (cutting), decelerating (slowing down), and accelerating (speeding up).
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This all carries over extremely well during a game.

⚡WHATS THE JAMMER DOING?⚡
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For an explosive first step during a sport, or phenomenal acceleration, you need fast and efficient triple extension.
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The jammer hip extension forces triple extension. We can then practice exerting more force as we get comfortable with triple extension.
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You can use a band around the hips if jammers are not available.

⚡LATISSIMUS DORSI FAST TWITCH WORK⚡
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Want to increase the power from your anterior abdominals and lats? Kneeling slams are the way.
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I discuss not rushing a plyo. The time spent through the rep is more important than the time spent performing the set.
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Also, disclaimer… this movement isnt a plyo, but still take that advice regarding plyos above.
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Go crush it!