Harvest Speed & Strength

Curls and Cuts Footwork

This drill is great for practicing multi angle and repetition cuts in one drill. In particular, we focus on a curl (stick and open up to 180 degree angle cut) into a lateral cut (90 degree angle cut).

🔑 for this Drill:

👣 Reduce Wasted Steps
⚡️Improve Cutting Speed
💥 Improve Cutting Transition Speed
🎯Increase ability for a multiple cut play

Multi-Planar Plyos

✅ Increase Vertical Power
✅ Increase Lateral Explosiveness
✅ Increase Transition Speed
✅ Reduce Ground Contact

🚨 Advanced Footowork Friday 🚨

Great drill for all athletes that improves:
⚡️Fast Twitch Fiber Muscles
💃 Quick Hips
💎 Speed Cuts/ Breaks
🎯 Body Control
🚀 Acceleration in Directional Movements

🔥 Harness Improves force production

Rapid Feet Cone Twists w/ Resistance Harness

💯 Great drill for athletes to to take their game to the next level through:

✅ Increase Lateral Power & Agility
✅ Improve Multi-Directional Breaks/Cut
✅ Develop rapid re-acceleration
✅ Reduce Ground Contact

Mobility
•
Bosu Ball Warrior III
•
This hamstring, hip, and core mobility and stability workout is paramount for athletes that sprint, explode, cut and/or open up hips.
•
The focus of this workout is to strengthen through your grounded leg, felt through the hamstring, tighten the rear glute, allowing th bag leg to achieve 90 degrees, and tighten the core to maintain stability for your hands to reach out front.
•
The goal here is to achieve. A perfect T position. Hold for :30 per leg x 3 sets

Agility Combo Drill

🎯 Space Saving Drill that is very effective for:
👣 Quick Feet
🔁 Change of Direction
💫 Lateral Push off Speed
💥 Acceleration

Superman Plank with DB Thunders

🚨Core Challenge🚨

Great for strengthening the core midline stability, and abductors.

5 second holds at each position.

Single Leg Vertical Lat. Jump To Quick Return Bound

Conduct a single leg vertical jump, laterally. Using landing, immediately bound single leg back to the start position. Conduct x3 successive reps.

This drill is next level for improving:
🚀Vertical power production
•
⚡️Lateral quickness
•
🔥Reduced ground contact
•
💥Forces triple extension through hip, knee and ankle to improve lateral power production
•
🧨Force absorption and redistribution for acceleration
•
🤸Body Control