Back at it⚡️
My goal wasn’t to leave the gym exhausted.
The goal is to leave the gym more explosive.
⬇️ Depth Drops (24”) – Prime the nervous system and reinforce elite landing mechanics.
⚡️Ball Slam → Reactive Box Jump – Train the (SSC) stretch-shortening cycle to absorb and redirect force instantly.
⬆️ 54” Countermovement Box Jumps – Express maximum power while the nervous system is at its freshest.
⚙️ Exerfly 90° Speed Squats – Build speed-strength and increase force production at sprint-specific joint angles.
🛡️ Altitude Drops (30”, 42”) – Develop the braking system, improve tendon stiffness, and eccentric strength.
Train the nervous system. Express the power. Build the foundation📈
Fitness and Sports Training, LLC
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Fitness and Sports Training, LLC, Gym/Physical Fitness Center, 1836 Meeting Street Road Suite 101, Charleston, SC.
F.A.S.T
Fitness and Sports Training, LLC
Our Mission
• Enhance the physical playing abilities, and eliminate mental limitations of athletes, while advocating a healthy lifestyle to maximize peak performance.
Today’s speed session was designed to move from FORCE → POWER → ELASTICITY → SPEED🛫
↗️ Heavy Hip Thrust + Countermovement Stomp
Build the engine. Develop horizontal force production and explosive glute power x5 Reps
↗️ Barbell Bosch Cleans
Teach the body to organize force through a single leg—the same way force is applied during sprinting x3 ea.
↗️ Exerfly Kickstand RDL’s for Speed
Strengthen the brakes. Improve hamstring elasticity, force absorption, and rapid force reversal x6 ea
↗️ Overspeed Sprint Runner
Express it all. Faster limb velocity, quicker ground contacts, and higher neural output (Build up 5 secs).
The goal is to teach the nervous system to produce more force, more efficiently, at higher speeds.
Force → Power → Elasticity → Speed
Drop a ⚡ if you’re training for real speed, not just conditioning.
“You don’t become faster by sprinting more. You become faster by improving the qualities that create speed” 📈 🌎
06/23/2026
“I didn’t find my purpose—I built it under pressure.”
God provided the vision, I followed through! All glory to God!
-RE
Shouts out to one of my favorite Professional Soccer Athletes of and for being the All time WORLD🌎CUP World Record Holder💯
t h e F A S T w a y ⚡️
One of the reasons you still SLOW 🐢is because you’re moving your legs FAST but you ain’t covering no ground 👎. In this case, you have “High stride-frequency” aka fast legs but “Low stride-length” aka low extension. Here’s are a few dynamic drills to help improve that and potentially improve Top-End speed if practiced the correct way⚡️
🔻Drills🔻
•Linear alternating bounds 15-20 yds
•SL linear bounds 15-20 yds each leg
•Straight leg alternating bounds 15-20 yds
(45 sec recovery)
SAVE this and Add these drills to your next day📈
Comment FASTER below to get your Free breakdown on how to improve running form👇🏾
FOLLOW ME FOR MORE❗️
SAVE this video for later and comment JUMP if you want me to send you my downloadable guide on how to improve your vertical jump.
Did you know that create more constant tension on the muscle than doing traditional Nordic hamstring curls. This results in the hamstrings ability to store more energy like a compressed spring ready to be released. In this case the release is the second exercise in the slide, explosive continuous Broad Jumps⚡️
🔻Try this🔻
Razor Curls- (TUT) (5 sec Concentric & 5 sec Eccentric)
4 Reps
Counter-Movement Explosive Broad Jumps- (Continuous)
4 Reps
4 SETS / 3 min Recovery
Pair with Trap Bar Deadlifts 5-6 reps (75-85%)
Explosive Power goin UP🔋📈
FOLLOW ME for more❗️
Did you know that you can improve your running without just running or sprinting more?
⚡️Start with this dribble series. These 3 drills build the foundation every elite sprinter and athlete needs to increase speed.
▪️Ankling – teaches proper foot strike & ankle stiffness
▪️Calf Step-Overs – builds rhythm + ground control
▪️Knee Step-Overs – develops front-side mechanics & timing.
WHY this matters:
The ability to increase your top Speed isn’t just effort… it’s mechanics. If your foot hits wrong or timing is off, you’re leaking speed every step.
WHEN to use:
✔️ Warm-up before speed sessions
✔️ Technique work on low CNS days
✔️ Early phases of sprint development
As you Master these drills, add in the “ankle stiffness” drills from my last post then layer your Max-Velocity work.
Most athletes skip this part… that’s why they stay stuck
Comment FAST below and I will send you my free guide 7️⃣ step guide to improve running form⚡️
Slow it down to speed it up📈
SAVE this for your next speed training workout. Comment FASTER below if you want access your FREE guide to improve running form and Save this post to use to train later📈
Why more ankle stiffness?
Ankle stiffness helps you hit the ground and come right back off. Ankle stiffness helps you improve how well your body absorbs force and returns it quickly to propel your body vertical or horizontal.
While sprinting your body hits the ground with force at around 2–4x your bodyweight.
When you don’t focus on dorsiflexion and have “loose ankles” you sink, slow down, and waste energy.
Stiff ankles = quick contacts, more power, more speed.
The goal is NOT to run like you’re in sand, but to run like you have springs on your feet➿
💥Try these
-Pogo Hops⚡️15-20 reps 2 sets
-Linear Pogo Hops ⚡️10 meters 2 sets
-False Step Sprint⚡️10 meters 5 reps
-Low Amp Linear Line Hops⚡️ 7-10 secs 2-3 sets
Bounce Quick and move FAST🚀
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1836 Meeting Street Road Suite 101
Charleston, SC
29405