Griffin Waller

A behind the scenes look at how I track and manage our roster of athletes. Can’t manage what you don’t measure.

Build the Pattern
➡️ Banded Half-Kneeling Single-Leg Broad Jump
Teach projection and reinforce optimal body positions.
➡️ Half-Kneeling Single-Leg Broad Jump
Transfer those positions without assistance while maintaining intent.
➡️ Triple Broad Jump
Link powerful ground contacts together and continue projecting force horizontally.
Transfer to Speed
➡️ Loaded Med Ball 10-Yard Accelerations
Increase horizontal force application while reinforcing acceleration mechanics.
➡️ Free 10-Yard Sprints
Transfer those qualities into unrestricted sprint performance.
Strength
🏋️ Trap Bar Deadlift + Triple Broad Jump
Develop maximal force production, then immediately express it explosively.

We don’t just chase speed—we teach athletes how to create it by building the positions, coordination, and force application that transfer to sprint performance.
Teach the pattern. Develop the capacity. Express the skill.
Plan. Prepare. Perform. Progress.

Acceleration starts with putting force into the ground in the right direction. Today’s session emphasized horizontal power, acceleration mechanics, and lower-body hinge strength.
Prepare
➡️ Traction Hip Opener + Pigeon Stretch – Improve hip mobility and movement quality.
➡️ Cobra → Hamstring Flow – Prepare the posterior chain and thoracic spine.
➡️ Bear Position Hold w/ Hand & Foot Lifts – Develop core stability and trunk control.
➡️ Yielding Iso Sprinter Lunge – Build positional strength, tissue capacity, and tendon resilience.
Potentiate
➡️ Linear Med Ball Throws – Develop repeat upper-body power and intent.
➡️ Banded → Unbanded Single-Leg Broad Jumps – Reinforce projection, body position, and horizontal force application.
➡️ 10-Yard Accelerations – Transfer those qualities into sprint performance.
Strength
🏋️ Trap Bar Deadlift + Triple Broad Jump
Build maximal force production and express it explosively.
💪 Chin-Up + Lateral Slider Lunge
Develop upper-body pulling strength and frontal-plane capacity.
🔥 Push-Ups • Curls • Lateral Raises
Finish with upper-body strength and durability.
Every drill and every lift has a purpose.
We prepare the body, potentiate the nervous system, and reinforce the qualities that make athletes faster, stronger, and more resilient.
Plan. Prepare. Perform. Progress.

PREPARE WITH PURPOSE. PERFORM WITH INTENT. ⚡
The prep isn’t just about warming up, it’s about preparing athletes for the demands of the session.
Today’s training emphasized:

🏃 Extensive Plyometrics
🏐 Rotational Med Ball Throws
🛑 Deceleration & Change of Direction
🏋️ Total-Body Strength (Single-Leg + OH Press Emphasis)

Our preparation followed two phases:
1️⃣ Strengthen & Lengthen
Before asking athletes to produce force, we first develop the mobility, stability & positional awareness needed to move efficiently.
➡️ Dynamic Movement (not shown)
Increase body temp, improve mobility & prepare the body for movement.
➡️ Pallof Press
Develop anti-rotation stability before producing rotational power.
➡️ Dowel Rotation Series
Improve thoracic mobility, hip rotation & hinge mechanics to prepare for rotational movement.
➡️ Overhead Lunge Matrix
Challenge multi-planar mobility, coordination & competency while reinforcing movement quality.
➡️ Yielding Iso Handstand
Develop anti-extension control, shoulder stability & total-body tension before pressing OH.

2️⃣ Potentiate
With movement quality established, we begin exposing athletes to higher velocities, forces & movement demands.
➡️ Depth-Landing Altitude Drops
Develop force absorption, landing mechanics & lower-body stiffness.
➡️ Deep-Tier Plyometrics (Squat • Lunge • Cross)
Build deceleration capacity & control at end-range positions.
➡️ Rotational Med Ball Progression
• Fake Throw → Develop orientation & controlled deceleration.
• Single Response → Emphasize intent & power production.
• Rapid Response → Challenge reactive force production &coordination.
➡️ Lateral Change of Direction → Curvilinear Run
Integrate braking, re-acceleration & efficient transition into sport-specific movement.

Preparation isn’t random.

Every exercise is selected with intention, building toward the demands of the session so athletes can move more efficiently, produce force more effectively & perform with confidence.

Prepare the body. Potentiate the system. Perform with purpose.

Plan. Prepare. Perform. Progress.