TKO Athletic Performance

Want to run a faster 60-yard dash?

Reduce the amount of time you spend on the ground!

The quicker you get off the ground, the more efficiently you can produce force and carry speed down the field.

Here are three of our favorite plyometrics to help improve that:
1 Speed Bounds
2 Hurdle Jumps
3 Single-Leg Hops

Link in Bio to Join our weekly speed classes. 🚀

Whether you’ve suffered a muscle injury, joint sprain, or ligament tear, sprinting remains the most effective exercise for:

🤘🏽Performance enhancement
🤘🏽Injury rehabilitation
🤘🏽Durability and fitness for future injury prevention

Here’s a sample return to sprinting progression we use for any athlete trying to get back to competitive play as fast as possible:

Steps

1️⃣ Jumps/plyometrics in place

2️⃣ Traveling plyometrics

3️⃣ Heavy resisted sprints (short)

4️⃣ Free sprints (short)

5️⃣ Light resisted sprints (long)

6️⃣ Free sprints (long)

Make sure you execute this plan with a coach who knows what they’re doing!

Or if you’re a recently injured athlete, book a free consultation to learn more about the process!

Link in bio.

Try this drill if…

- the back half of your 60 yard dash is slow
- you’re a great accelerator but struggle with top speed mechanics
- your weak hamstrings are holding you back from running 20 mph

This drill challenges you to transition smoothly after creating a ton of power and momentum with the scissor bound.

We love to use this drill when we program sprints 30 yards or longer.

Add the stick overhead to challenge your posture and make the drill more advanced.

Follow us for more elite speed tips!

Try this drill if…

- the back half of your 60 yard dash is slow
- you’re a great accelerator but struggle with top speed mechanics
- your weak hamstrings are holding you back from running 20 mph

This drill challenges you to transition smoothly after creating a ton of power and momentum with the scissor bound.

We love to use this drill when we program sprints 30 yards or longer.

Add the stick overhead to challenge your posture and make the drill more advanced.

Follow us for more elite speed tips!