Curly Coach - Athletic Development

Youth development - rotational power progressions. First we teach how to resist the movement, then we gradually progress on how to create it. 🙌

Curly coach athletic development system.
Training to compete and win examples - age 16+
Athletes in these videos 17, 18 years. 💪

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Some variations of SRDL we use in our programs:

➡️Stick-bilateral 💪
➡️Bar-bilateral💪
➡️Kettlebell-unilatetal💪
➡️Cables-unilateral💪

Animal movements—like bear crawls, crab walks, and frogger jumps—are the ultimate "stealth" warm-up tools for any athlete. Instead of forcing them to sit through boring, static stretches before a workout or game, these primal movement patterns open up the hips, shoulders, and ankles dynamically while under a playful bodyweight load. Crawling and moving on all fours wakes up the central nervous system, fires up the core, and builds incredible joint stability all at once. By turning mobility work into a fun, interactive game, you prepare the entire body for high-speed movement and jumping, proving that the best way to prime a young body for action is simply to let them play!

Sprint starts from different positions build explosive acceleration, core strength, reactivity.
Since athletes rarely take off from a perfect stance, practicing unconventional starts - forces your body to learn rapid force application and dynamic balance on the fly.

CEV Coaches Convention 2026 together with two respected speakers - volleyball coaches John Kessel (USA) and Mark Lebedew (AUS)
Our topics:
1. Structured team warm up routine without equipment.
2. Basic movement patterns and strength training program adjustments inside the team.
3. Easy yet effective movement drills with simple equipment.
4. Prehab exercises in volleyball.

Photo:CEV - European Volleyball

✨️Sharing - Team warm up - first part✨️
Preparation period with our U20🇸🇮🏐 team has started and just like we have structured warm ups for our individual gym athletes, we also have it for our teams.
In this post you can see the beginning part of our warm up, where we first stimulate our brain (to get more focus for what comes next), prepare our pattelar tendon and activate our hips. 🙌
Done completely without any equipment.

In sports ankle stiffness refers to the ankle joint's ability to act like a stiff, coiled spring rather than a loose shock absorber. 🙌
A stiff ankle effectively stores and releases elastic energy, allowing you to transfer force directly into the ground. This makes you jump higher, change directions faster, and sprint with better economy.🫡
In this video some single leg exercises done at the end of our structured warm ups. Starting with landing mechanics and progressing to more advanced single leg hoops.

Two examples of athletic development - 13 years vs. 11 years.🙌

Horizontal + vertical pull training = stronger body, better life.

✨️Horizontal pulls (rows, face pulls):

* Improve posture
* Reduce shoulder/neck pain
* Balance pressing workouts
* Strengthen upper back

✨️Vertical pulls (pull-ups, pulldowns):

* Build back + grip strength
* Improve overhead strength
* Support shoulder health
* Help with climbing, lifting, carrying

🔥Everyday benefits:
Better posture at your desk, easier grocery carrying, safer lifting, stronger shoulders, and more resilience in sports + life.

🔥Bottom line:
Train both. Horizontal pulls keep you stable. Vertical pulls keep you capable. Together they build a stronger, healthier, more athletic body.