For the Glory Performance

Incoming freshmen: You don’t have to win the first week of college practice.

One of the biggest adjustments from high school to college is learning how to train instead of constantly testing yourself.

Not every sprint needs to be a race.

Not every jump needs to be a PR.

Not every lift needs to be a max.

Your coaches are trying to build qualities over weeks and months—not find out how good you are every Tuesday.

Learn to:

✅ Follow prescribed intensities
✅ Execute technical drills correctly
✅ Communicate soreness before it becomes an injury
✅ Recover between sessions

College training rewards athletes who can stack quality days together.

You don’t need to prove you’re talented. You need to prove you can develop.

Incoming college sprinters & jumpers: Don’t wait until the first day of practice to get ready.

College training is going to demand more from your body than most high school programs.

Before fall training begins, focus on building a foundation:

✅ Mobility — especially ankles, hips, groin and thoracic spine.

✅ Tendon capacity — calf isometrics, pogos, low-level hops and controlled plyometrics.

✅ General strength — learn to squat, hinge, push, pull and brace correctly.

You don’t need to show up in peak shape.

You need to show up healthy, prepared and ready to train.

Your first month of college shouldn’t be spent getting your body ready to practice.

Prepare now so you can develop when you arrive.

Your high school routine might not survive college track.

More training. Earlier mornings. Classes. Lifting. Treatment. Study hall. Travel.

Talent won’t organize your day for you.

Before you arrive on campus, start building the habits you’ll need:

✅ Consistent sleep schedule — stop treating sleep like an option.

✅ Eat like an athlete — don’t skip breakfast and expect to perform at practice.

✅ Build a mobility routine — 10–15 minutes consistently beats waiting until something hurts.

✅ Learn time management — know when you’re training, eating, studying and recovering.

College exposes bad habits quickly.

Build your routine before the workload increases.

Why do fast athletes make sprinting look effortless?

It isn’t because they’re using less force.

It’s because they’re applying force more efficiently.

Elite sprinters don’t waste movement. They strike the ground underneath their center of mass, maintain posture, and produce force in the right direction with every step.

This offseason, focus on improving:

✅ Ground contact position
✅ Posture and pelvic control
✅ Rhythm and coordination
✅ Force application—not just force production

Running faster isn’t about trying harder.

It’s about moving more efficiently.

The athletes who waste the least energy are often the ones moving the fastest.

How do you know if your offseason training is actually working?

Don’t judge your progress by how sore you are.

Judge it by what has improved.

Ask yourself:

✅ Are my sprint mechanics becoming more efficient?

✅ Is my mobility allowing me to move into better positions?

✅ Am I healthier and more resilient than I was a month ago?

The offseason isn’t about proving how hard you can train.

It’s about arriving at the first meet faster, healthier, and more prepared than you were last season.

Progress isn’t measured by fatigue. It’s measured by performance.

Want to improve this offseason? Stop chasing hard workouts. Start chasing better movement.

The fastest athletes don’t waste reps.

Every sprint, jump, and lift has a purpose.

Instead of asking:
“How hard can I train today?”

Ask:
“What can I improve today?”

This offseason, focus on:

* Better posture while sprinting.
* Cleaner ground contacts with every stride.
* Quicker reactions off the ground.

Small improvements repeated over hundreds of reps become the difference between making a final and standing on the podium.

The offseason isn’t where champions get tired. It’s where champions get better.

The fastest athletes don’t train harder. They recover better.

Recovery isn’t taking a day off.

Recovery is what allows your body to adapt to training.

If you can’t recover, you can’t improve.

This offseason, prioritize:

✅ 7–9 hours of quality sleep
✅ Proper nutrition and hydration
✅ Mobility and soft tissue work
✅ Training at the right intensity—not maximum intensity every day

The goal of every workout is to create an adaptation.

Recovery is what makes that adaptation happen.

The athletes who recover the best are usually the athletes who improve the most.

Want to run faster and jump farther?

Build stronger tendons,
not just bigger muscles.

Muscles produce force.

Tendons transfer it.

The stiffer and healthier your tendons are, the more efficiently they can store and release elastic energy with every step. That means shorter ground contact times, better force transfer, and greater speed.

Three ways to develop tendon stiffness this offseason:

✅ Sprint at high velocities
✅ Perform plyometrics (pogos, hops, bounds, depth drops)
✅ Use isometric strength exercises (split squat holds, calf isometrics, wall sits)

The goal isn’t to do more.

The goal is to become more efficient every time your foot hits the ground.

Train your tendons now so they can return more energy when it matters most.

What’s the biggest mistake athletes make in the offseason?

They spend months getting stronger…

…but never learn how to apply that strength.

Strength alone doesn’t make you faster. The offseason should be about improving how you produce force, not just how much you can produce.

Focus on developing:

✅ Relative Strength – Produce more force without unnecessary body weight.

✅ Tendon Stiffness – Store and release elastic energy with every ground contact.

✅ Reactive Strength – Produce force quickly in less time on the ground.

The weight room builds the engine.

Sprinting, jumping, and plyometrics teach you how to use it.

Don’t leave the offseason stronger but moving the same.

Leave the offseason stronger and faster.

The best athletes don’t use the offseason to do more. They use it to do better.

While some athletes chase exhaustion, elite athletes chase adaptation.

The offseason is your opportunity to improve the small details that create big results when competition arrives.

Focus on these three qualities:

✅ Mobility – Move through better positions to improve efficiency and reduce unnecessary compensation.

✅ Sprint Mechanics – Every step matters. Better posture, rhythm, and ground contact lead to faster, more efficient sprinting.

✅ Reactive Strength – Learn to absorb and produce force quickly. Shorter ground contact times and greater stiffness translate to more speed and power.

Don’t measure your offseason by how tired you are.

Measure it by how much better you move.

The athletes who improve the little things in the offseason are usually the ones standing on the podium in season.