Thedeal Fitness

HOW TO AVOID A POKE CHECK 🥍🔥

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🚨 WANT TO GET FASTER? STOP IGNORING YOUR POSTERIOR CHAIN.

💡Speed isn’t just about moving your legs faster.

🔥Your glutes, hamstrings, and posterior chain are responsible for producing force, controlling your stride, and helping you put more power into the ground.

If your posterior chain is weak, you may struggle to:
⚡ Produce force quickly
⚡ Accelerate explosively
⚡ Maintain top end speed
⚡ Controlling your stride

3️⃣ Exercises to build it:

1️⃣ Nordic Curls
Build serious hamstring strength and eccentric control.

2️⃣ Single Leg Hamstring Ball Rolls
Train the hamstrings one leg at a time while challenging stability and control.

3️⃣ Banded Single Leg Snap Downs
Develop single leg stiffness, coordination, and the ability to rapidly absorb and redirect force.

💡 The goal isn’t just stronger hamstrings.

It’s teaching your body to produce, absorb, and transfer force FAST.

And that’s what speed demands.

Strong posterior chain = better force production = more explosive movement.

Save this for your next speed session 🔥
Send it to an athlete who wants to get faster.

Here are 2 drills designed to help you stay unblocked and make plays as a linebacker! 💪🏼🔥

Football Drills:
🔥 LB Pursue and Avoid Drill
🔥 LB TRACKING DRILL

Gaining speed. Moving quicker. ⚡️⚽️

Which drill are you using to improve your speed and change of direction 1,2,3 or all of them? 👀🔥

Breaking ankles, making highlights 🥶🥍

Which dodge was your favorite? 👀🔥

Fix Your Running Form: Avoid Common Mistakes for More Speed🔥

I talk about the most common mistakes athletes make when running, like kicking heels to the sky or overreaching, which can slow you down and cause injuries. I explain how to correct your form by striking through the balls of your feet and pumping your arms to produce more power and speed. I also cover how to maintain top speed with proper heel and hamstring mechanics.

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⚡️ SPEED/EXPLOSIVENESS ISN’T BUILT BY ACCIDENT.⚡️
Train explosive. Build stronger tendons. Move with intent.

The goal isn’t just to be strong it’s to be FAST, POWERFUL & RESILIENT. 💥

Explosive training and smart tendon support = a body that can produce force when it matters.

Stop training just to look athletic.
Train to MOVE like an athlete.

🔥 Save this.
👊🏾 Tag someone who needs more explosiveness.

Patience. Power. ONE decisive cut. 🔥🏈

Great RBs don’t rush the hole they press it, trust the read, then EXPLODE. 💨

Stay in your frame. Keep your shoulders square. Let the lane develop. Then… GET VERTICAL. 💥

Coaching cues:
🔥 Patience
🔥 Staying in frame
🔥 Sharp footwork
🔥 Body control
🔥 Explosive cuts
🔥 Finishing with BURST

Football Drills: Staying Low and Pushing Off the Ground

The focus is on an emphasizing pushing off the ground, maintaining low pad level, and bursting out of the cut.

Coaching cues:
🔥Ball security
🔥Controlled footwork
🔥Change of direction with power
🔥Pad level
🔥Power off the ground

Who says you can’t train and audition? 😂