VertiMax

Want to sprint faster?
Sprinting requires maximum force production in minimal ground contact time. By overloading pogo jumps, you’re training the lower leg to act like a spring, directly improving the elastic energy needed to explode out of your stride.

Follow for more weekly speed training tips.

Explosiveness starts with how you land. ⚡️

Better landing mechanics lead to stronger force absorption and more efficient power output — setting the foundation for higher jumps and faster movement.
Follow us for weekly power and agility tips!

Want a faster swing? ⚾️ Work on speed and power through better movement and force production.

Train the patterns, not just the outcome with these drills:
1. Shuffle step to Banded Rotation. The athlete performs a controlled lateral shuffle and transitions immediately into an explosive rotational pull to develop lateral quickness and transverse plane power.
2. Split Stance Trap Bar Deadlift. The athlete is driving through his front leg while maintaining hip and trunk stability to build unilateral strength and force production.
3. Broad Jump. The athlete is loading through the hips and explosively jumps forward, emphasizing triple extension and controlled landing mechanics to improve horizontal power.
4. SL Glute Bridge. The athlete is driving through his heels to extend the hips while maintaining pelvic stability and glute activation.

The first three steps in acceleration are all about gaining distance and horizontal projection.
Using the Raptor adds horizontal resistance forcing you to actively put force into the ground and maintain a strong position.

A-March - Builds posture and primes coordination at low speed. This is where you establish positions like hips tall, foot strike under the body, opposite arm opposite leg.

A-Skip - Adds elasticity and timing with a bit more speed than the previous.

Linear Skip - Progresses into more horizontal displacement. We start feeling more force application and rapid exchange rates more similar to that during acceleration

High Knee Run - Brings it all together at speed. High force application, clean mechanics, and consistent front-side positioning under higher demand.

Speed isn’t just about acceleration.

Elite athletes separate themselves with how well they decelerate.
When an athlete cuts, stops, or changes direction, the body has to absorb 3–6x bodyweight in force in a fraction of a second. If they can’t control that force, energy leaks, speed drops, and injury risk goes up.

Today’s session focused on building real braking capacity:
Partner Perturbations ➡️ Trunk Stability Under Unpredictable Force
VertiMax Assisted Pogo Drop Catches ➡️ Elastic Stiffness and Rapid Force Absorption
Reactive Stops ➡️ Braking Mechanics At Full Speed
Competitive Change of Direction Drills ➡️ Applying Deceleration Under Pressure

Strong Decelerators Develop:
⚡️ BETTER FORCE ABSORPTION
⚡ FASTER RE-ACCELERATION
⚡ MORE EFFICIENT CHANGE OF DIRECTION
⚡ LOWER ACL AND KNEE INJURY RISK
The fastest athletes in sport aren’t just great at going… they’re elite at stopping!

Power starts with building a strong foundation of stability, learning how to absorb force, control your body, and then produce force efficiently.

This session focused on developing explosive power, rotational strength, stability, and lower-body strength through a progression of VertiMax resisted jumps, acceleration work, medicine ball power exercises, and strength training. While Olivia is a volleyball player, these movement qualities transfer to nearly every sport because every athlete needs to jump, accelerate, decelerate, change direction, and produce force efficiently.

The goal isn't just to become more explosive; it's to become more efficient. When athletes build strength, stability, and power together, they improve performance while reducing their risk of injury.

United Fitness