Overtime Athletes

At the youth level, we’re developing the qualities that transfer across EVERY sport, while gradually progressing training as the athlete grows, matures, and becomes more capable

Too many people are worried about making a 9-year-old better at one sport

We’re worried about making them a better ATHLETE

Our 3 stage youth development program is 50% off right now. Link in bio

One of the biggest traps performance coaches fall into is constantly chasing new exercises

New plyo.
New speed drill.
New “sport-specific” movement.
New variation because it looked cool on a reel.

Meanwhile, the basics that actually move the needle get changed every week and random things you see on Instagram get thrown into a session

Your job isn’t to entertain athletes with 100 different exercises

Your job is to understand what they need, program it appropriately, progress it over time, and get them results

I break Youth Athlete Development into 3 stages, starting with the Fundamental Stage — roughly ages 6–9

At this age, the nervous system is developing the coordination and movement patterns they’ll rely on for years to come

The priority should be:

→ Movement pattern training (jump, land, sprint & change direction)
→ Developing balance, coordination & body control
→ Using fun, competitive, drills that keep them engaged

What they don’t need is adult-style training scaled down for kids. Heavy loading, excessive conditioning, and long distance running shouldn’t be the foundation

There are 2 more stages we use as athletes get older, and the training priorities change significantly in each one

Comment “YOUTH” and I’ll send you all 3 stages + how we structure training for each. 👇

Back Squat ➡️ Decel Step Down

The goal with these drills to prime the nervous system and reinforce the positions, timing, and patterns we want the athlete to use at full speed.

Once we’ve drilled, we put the full stride back together and let the athlete sprint—allowing those repeated patterns to show up naturally without overthinking every position.

Drill the pattern. Then let them go

If you want to learn exactly how I program, progress, and coach speed training, comment “TRAIN” and I’ll send you some info.

Want to be more explosive on the court?

You need to train your ability to produce force fast.

This plyometric routine is built to help basketball players jump higher, move quicker, and become more explosive where it actually matters — on the court.

And if you want the complete system…

🏀 Built 2 Ball is just $47 right now (ends tonight @ midnight)

14 weeks of training built specifically for basketball athletes.

👉 Start training today. (link in comments)

This drill is all about cleaning up front side sprint mechanics.

Recover the leg out in front. Keep the foot organized. Then attack the ground

Think of it as a cyclical “clawing” action — getting the foot back underneath you so you can apply force into the ground instead of overstriding

We’ll use this before speed work to help athletes with better timing, rhythm, and mechanics before opening up into actual sprints

And when it comes to runners and endurance athletes, our guy Mike Koprowski | Ultra Coach & Athlete is one of the best around 🏃‍♂️💨