Matt Tometz
@CoachBigToe
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Take control of their sports story | Speed Coach/Sport Scientist | Former Power 5 Baseball Strength Coach |📍Chicago
Evanston, IL
Joined October 2016
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Partner 4-Direction Agility. Learning how to react and create an effective shin angle for the first step, just like defense
.
No cones needed, more athletes involved at once, easy progression from 1 steps ➡️ shuffle ➡️ crossovers
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*Athlete that has no control over their ride shows up late*
.
“Why are you late? Hustle up we’re already 10 minutes into the workout”
OR
“I’m glad you’re here, let’s get after it today”
.
Which is going to lead to a more engaged athlete and consequently a better workout?
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I’m a big fan of Staggered RDLs as a unilateral-biased hinge. Maybe it’s just me, but I hate watching athletes lose balance during regular SLDLs
.
These are a chance to go heavier, focus on one side, give variation w/o much variation, then an easy transition to regular RDLs
10
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619
Double Push Press as a “repeated athletic movement” (what I call it)
.
Explode, recover and organize, explode
.
Harder than it looks, good technique required, not much coaching needed…just how I like my exercises
1
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With exercise selection, I always say “you can’t do everything all the time.” If you can get easy gains w/ easy exercises, start there
.
Here’s an example of a 3 exercise OH MB throw progression from this fall
.
Simple start, then ⬆️ complexity and speed over time
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Muscles tremors. As we’ve been messing around with more ISO’s and more “sprint-specific” strength exercises like a bent leg calf raise. Example: if intramuscularly the soleus can’t coordinate a smooth eccentric lowering, how is it supposed to sprint fast?
5
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“Variation increases transfer but decreases performance” -
@BooSchex
.
It’s not about the hurdle jump variation, it’s about overcoming gravity and being plyometric. Simple and frequent variations:
2 wks: off 12” box
2 wks: off 18” box
2 wks: add 2nd hurdle (not pictured)
4
13
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Ankle Hops/Jumps
.
A great “speed finisher” to support building ankle stiffness after speed work. Endless variations, can be competitive, and simple progressions
.
As well, a simple 2-3x/week exercise for those field sport athletes who are always on grass/turf to build stiffness
1
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Double Leg Jump to Single Leg Landing
.
Awesome stability drill for any warm-up, all the energy of a broad jump having to accept it with just 1 leg, harder than it looks. 1-2 sets of 3 each side, (try to) stick the landing for 3 seconds
0
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How fast can an effective warm-up be?
.
Ankle prep, general movement, sprint-specific isometrics, stability, bounce/rhythm, sprint mechanics drills, plyometrics, neural finisher
.
10 min
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If you regularly time sprints and haven’t implemented Charlie Francis’s 95% threshold, you’re missing a huge opportunity to:
.
1️⃣ Assess readiness to train
2️⃣ Reassure the athlete about playing the long game
3️⃣ Fight “PR-itis”
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Why I love push-up starts: to be done well, they have to be executed well/it’s obvious when done poorly. Stumbling, posture breaking, or simply losing
.
All the big rocks of accel
✅ big shapes
✅ toe up in front
✅ forward body angle
✅ covering ground/rhythm of ⬆️ stride length
0
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Bounding (well) is hard. Here’s a cue I use for better bounding
.
“Freeze frame in the air then the ground is hot lava”. Simple, easy to understand, and I’ve seen it work with many of my athletes. Give it a try
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Foam Roller Wall Slides, one of my favorite shoulder care exercises
.
From
@EricCressey
back in 2016, great for teaching the scapulae to “reach, round, and rotate” around the ribcage with protraction and upward rotation. From the hips to the head, everything’s involved
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Already putting some stuff into practice after hearing
@korfist
talk at
@TFConsortium
.
Wall SL Calf Raise, athlete coming off the side of his foot. Ball squeeze calf raise, heel in and driving through big toe. Gotta master this stuff slow before it happens fast
0
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Manual Resisted Eccentrics
.
Great for strength development, but can come with soreness. Appropriate at the right place (end of the week) and the right time (when throwing volume is low). Ball in hand to keep hand/forearm relaxed
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Curve accel out of a cut and retreat. Interesting to see the different movement strategies like hip flip and run or a shuffle/hop step
.
Although these are skills in isolation (decel, cut, retreat, curve run), don’t forget to put them all together
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Walkouts are a great progression from stationary shoulder care exercises
.
Shoulder stabilizers muscles are on (ex. low trap) while the body is moving, keeping ribs/hips in a neutral position, etc
.
Also, teaches muscular feel/control of exertion w/ the changing band tension
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Accessories
.
Implemented for relevant/frequent movement patterns in the sport for:
✅ Performance, aka the “weakest link” not addressed w/ traditional/main lifts
✅ Maintenance, attempting to reduce the injury risk of common injuries
.
End of lift, 2 sets, feeling good 👌
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I’ll admit, I wasn’t a fan of sleds for accel mechanics development. The more I use them, the more I like. March, bound, sprint:
1️⃣ Big thigh split
2️⃣ Low heel recovery
3️⃣ Down and back footstrike
4️⃣ Aggressive body angle
5️⃣ Thigh switch (bound/sprint)
6️⃣ Self-organizes (mostly)
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Partner Curve Running Chase Tag
.
Any sort of partner chase tag is fantastic for:
1️⃣ Bridging the gap from drills to game-speed
2️⃣ Having less athletes stand around
3️⃣ Higher output and competing
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10
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Are your drills actually doing what you want them to do?
.
Ex. Ankle/calf work. When we sprint we want to push off our inside edge/big toe. But I’ve noticed during these drills athletes roll off the middle/outside. So cuing a slight turn helps in feeling the actual goal
0
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FREE Resisted Sprint Velocity Decrement (VDec) Calculator!
.
1️⃣ Choose training goal
2️⃣ Time sprint at that distance
3️⃣ Type in time/distance/Vdec
4️⃣ In training, adjust resistance so sprint time = goal time
.
DM me w/ your email, if Twitter doesn’t work, try IG. Please like/RT
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Alternating Drop Step Rotations
.
Another variation w/ not much coaching needed and self-organization to perform it well
.
Awkward during the first week, smooth during the last week. Just how it should be for certain exercises
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Sports are about being fast, but sports aren’t just played in a straight line
.
The 5 types of curve running are great drills to challenge your athletes’ ability to be fast, develop ankle mobility/strength, create more transfer to the game. Full video explaining on my YT in bio
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Setting the foundation of acceleration with push-up starts. Overcoming a disadvtangeous body angle to start, projecting off the front leg to cover some ground, hitting big shapes.
.
And as always, gotta end with some competition
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Speechless w/ gratitude for the support the last few years. Extremely grateful for the opportunity, excited to bring my best to NU, & ready to help its athletes/coaches take control of their sports stories!
.
Asst Dir of Oly Sports Performance, Baseball and Men’s/Women’s Swimming
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Don’t forget the t-spine in your shoulder care. Helping w/ scap posterior tilt, connecting the shoulder to the lower body in rotation, etc
.
Foam Roller Flexion/Extension (w/ Bear Hug). Moving the foam roller up or down a little bit each rep. For the warm-up or cool-down
0
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One of my favorites: Medball Split Stance Scoop Toss
1️⃣ Bracing and rotating through a strong front leg
2️⃣ A little heavier b/c it’s a scoop (8-12lb)
3️⃣ Exposes athletes if done incorrectly (if they dump forward instead of rotating they’ll fall)
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Ankle Rocker Squats (stolen from
@korfist
) = awesome way to increase active dorsiflexion. If you can’t do this in a controlled exercise, how will you do it while full speed sprinting? Strengthen those muscles, groove that pattern, bridge the gap w/ drills. Easy 30 sec every day
0
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Full video (6 min) on YouTube on how I use tennis balls to have a ton of fun and get a ton of quality movement in with my youth athletes. Link in bio or just search “Matt Tometz” on YouTube. Let me know what you think and what other tools you use with your youth athletes!
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Banded A-Run to Sprint
.
Feel it ➡️ integrate it. If you can’t have good mechanics upright, then odds are it won’t be effective w/ a lean. Big 💡 for my athletes when their default was to drop (posture/knees) when ⬆️ intensity/effort
.
Bonus: only 10yd needed
0
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EDM Fridays for
@NUCatsBaseball
.
Lift 3 of the week, filling the buckets we haven’t gotten to yet:
✅ Frontal plane explosiveness
✅ Higher volume plyometrics
✅ Heavier (and consequently slower) medball throws
.
All the work is high quality, just organized to maximize each day
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Even within the narrow scope of bilateral jumping, there are so many variations within trapbar, dumbbell, hurdle, box, and medball jumps to provide constant and varied stimuli for your athletes! Just takes some creativity
1
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The basics are the basics because they work, but athletes adapt and we need continuous improvement. Not reinventing the wheel, just tweaking it for increased engagement
.
Interesting to notice how we vary other exercises as that can be inspiration for others
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Single Leg Circle Hops. Probably not the first to do these, but got inspired by hearing
@bobbystroupe
speak at
@TFConsortium
. Each direction, each foot, for speed, for distance, for height. Challenge for ankle mobility, stability, and stiffness
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Phase 3 Day 1. We set the foundation with the previous +7 weeks, time to let it eat
.
First Block:
Repeat BB Jumps (>1.4 m/s)
Approach Hurdle Jump + Hurdle
MB Step to OH Throw
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It’s about that time for
@NUSwimDive
, BIG10’s approaching!
.
French Contrast:
Front Squat (~0.5 m/s) x 2
Approach Hurdle Jump x 2
Concentric only TB Jump x 2
Band Assisted Jump x 3
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YouTube video: how to make ALTIS Kinograms using just your phone. Video is 4.5 min long with my 50 sec sneak peak below. Awesome article about Kinograms in general by
@SimpliFaster
. A great tool for any speed coach
.
Link in by bio
.
@ALTIS
@ALTISEdu
@ALTISLivingLab
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Partner Stabilizations
.
Great for building the proprioception of joint stabilizers to prepare for the unpredictability of sports as no throw, swing, stride, is ever 100% exactly the same
.
W/ a runway of variations: unweighted, weighted, increased duration, change of stance, etc
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A-Switch Skip. The issue w/ regular A-Skip is the pattern of “down, both feet on ground, up” but that’s not how sprinting works. The “switching” action of up/down at the same time enlightened by
@KenClarkSpeed
is how sprinting works. A simple switch (get it?) will go a long way
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Contract-Relax Ability
.
Multiple reps together (5-10), preferably w/ a constant tension eccentric (band, Keiser, etc), & perform the reps almost as fast as possible w/ minimal effort
.
Fast contractions are part of the equation, but fast relaxations to get into the best position
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The ability to bounce. Coaching hurdle jumps to “bounce” through them as opposed to “jump” I think gets a 💡 for athletes
.
“Bouncing” w/ smoothness/fast ground contacts is huge for efficiency/output. TLDR: a simple word change might help get a little quicker and better results
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Tough to find a better sprint session finisher, Partner Chase Tag
.
Brain off, competitive, trash talking, & that extra gear of speed (everyone seems to find when being chased…). Energy/vibe amplifier as well (sound up)
.
Endless variations with starting positions and distances
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YouTube video (5 min) of how I use tennis balls w/ my youth athletes to have a ton of fun & check many
#LTAD
boxes. Building on my first video, these are my new drills & lessons I’ve learned. Giving you more tools to have awesome sessions. Link in bio / search “Matt Tometz” on YT
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Wall Tag. Offense has to get foot across the opening on either side. Defense can reach over and go around the wall, just not go through. A more simple tag variation, but creativity on offense and reactive agility for defense (and offense too) in a small space
1
3
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Shamelessly stolen from
@_joeycunha
: Walking Rotations
.
Most training addresses the “more force” bucket
Practice addresses the “make it transfer” bucket
But how about the “putting it all together” bucket?
.
Smooth, coordinated, intentional but relaxed
1
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73
Single leg plyos feel significantly harder IMO than double leg. Kinda obvious, but should they be?
.
Plyos are usually DL. Maybe b/c outputs are higher? Feel better? But most sports/sprinting is SL?
.
Time and place for both, but should the ratio reflect more SL? Food for thought
1
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Swim Phase 1, Day 2, Block 1
.
Great stimulus with simple progressions heading into Phase 2 and BIG10’s!
0
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Are your drills getting the changes you want? Using
@ALTIS
Kinogram
.
First pic: from initial eval (1.13s)
Second: 3 weeks later in Timed Wicket Fly 10s (6’ spacing) (1.08s)
.
1️⃣ Closer to technical model
2️⃣ Faster time
3️⃣ Good drill for this athlete
1
7
72
In-season training: the quantity and time to train goes down because to prioritize the sport and recovery
.
So, questions: what really goes into getting faster (or maintaining)? And what’s the least you need to do?
.
Answer: hitting speeds +95% of your best speed 1-2x a week
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The Cats are in NOLA! Opening weekend at Tulane. Day before, getting bouncy and a little pump
@NUCatsBaseball
0
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Super excited to experiment more w/ ISO’s at TCBoost
@SteveBstein
@coachmikesully1
mostly w/ HS/college athletes. I think there’s a lot of value to be discovered w/ younger athlete’s “strength” training when obviously the goal isn’t to chase weight. Also inspired by
@alex_natera
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Very direct feedback on our ankle rocker drills. I could say “I should be able to fit my pen under your toes” or I can actually put my pen under the toes. Fun variation
@korfist
@pntrack
@TFConsortium
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Brief overview of the new
#1080Sprint2
! Obviously there are much more details, but in 81 seconds, here are some of the main details and benefits
@1080motion
0
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Heavy Low March ➡️ Heavy Bound
.
Big fan of the low march for self-organizing a low shin angle for acceleration, but a common issue can be not finishing the push. So turning it into a bound self-organizes the push also
.
Progressions add complexity but can also fix errors
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Cluster Sets
.
A great later-phase intensity technique and also breaks up the regular set routine. 3+2 allows for more weight than 5 straight reps but still gets 5 total in. This video is a 15 sec break in between
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Odds are, you have these really thick bands collecting dust in your weight room
.
IMO these are the most valuable (what you get for what you pay) piece of speed training equipment. Portable and versatile, able to do a variety of drills as well as sprint
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55
Rotator Cuff Shock
.
Partner tries to keep their hands still while main athlete goes back/forth applying force to each hand as fast as possible. No equipment needed (besides to keep the hand/forearm relaxed)
.
Contract-relax, high intent and speed, a great later-phase progression
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What an awesome fall it was, learned a lot, taught a lot, made a lot of progress. Crazy how fast it flew by and extremely grateful for this opportunity with
@NUCatsBaseball
, but we’re just getting started!
#gocats
0
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Heavy resisted sprints (50% VDec) are for sprint-specific strength and accel mechanics, not actual sprinting
.
The rhythm of heavy sprints is so different than actual sprinting, that’s why athletes fall/stumble when contrasting from heavy
(1/2)
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8
54
Pike Position Shoulder Taps
.
Once protraction/upward rotation is taught, this is a great bodyweight isometric to start strengthening the serratus/overhead position. Coaching cue is to keep weight/pressure on palms
.
Caution: hamstring flexibility is needed
1
5
52
To my knowledge, gravity is still undefeated…
.
Adding a box drop to something like a broad jump ⬆️ the challenge to organize/explode smoothly
.
Jumping well: who uses energy/reverses momentum (down to up, down to fwd, etc) most effectively. Here’s an easy way to emphasize that
1
5
49
Sunday Speed School
.
Last day of the training week, great opportunity to check off the boxes we didn’t get to during the week. Simple things done savagely well, setting the foundation for the rest of the fall/year
0
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49
Curve Run and Return. Decel on the curve then accelerate on the curve. You can mess with the lead in distances, maybe switch the start/finish and the cut, many variations
1
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46
DB Squat Jumps
⬇️
Reset Trapbar Jumps (1.2-1.4 m/s)
⬇️
Repeat Trapbar Jumps (>1.4 m/s)
.
Awesome 3 phase progression for resisted jumps, saving the fastest/repeated athletic movement/momentum reversal for mid-season meet peaking
1
1
47
Manual Resistance
.
Great for:
✅ Ability to resist unique movement patterns/muscles
✅ Tool in your back pocket with (basically) no equipment needed, can be done anywhere
✅ Promotes camaraderie between teammates, aka “being a homie”
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50
Don’t forget about late accel! IMO sprints of 20-25yd
.
It’s tough b/c that’s long enough to generate solid fatigue but not long enough hit top speed. That’s often why most opt for accels of </= 15yd
.
Day 1: short accel/jumps
Day 2: top speed
Day 3: long accel/COD
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This has been an interesting reflection over the last few years and insightful convo with my athletes. I’ve gotten some lightbulbs describing it like this
0
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Did your athletes get better because you wrote 4x10 RDL’s on a piece of paper?
.
Or because you made the athlete want to train 3x a week, can’t wait to get back in the facility, and give their best every time?
1
8
45
Using Charlie Francis’ 95% in speed training to fight PR-itis
.
Just as objective as “was that a PR?” is, on the flip side so is “was that within my 95% range?”
.
Game-changer for my coaching and athletes to create objective context about the process of getting faster
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39
We know elite sprinters have: incredibly fast ground contact times (<0.10 seconds) and can hit great shapes (frontside mechanics) without excessive air time (~0.125 seconds) (Ralph Mann)
.
Stiff ankles and fast hip flexors. But how often do you train that?
3
3
41
Lateral Bounding 2-Out-1-Back. Continuing to progress the basics. With my middle school athletes, I view training as less of an output challenge and more of a coordination challenge. Teach them to learn their body so they can output later when in high school and college
1
1
41
Full tutorial on how to do load-velocity profiling in Excel with 3 examples: sprinting, lifting, and jumping. A little longer tutorial, assuming you know the basics of Excel, but pretty simple stuff that can have a big impact on your assessments and programming
@1080motion
1
5
39
Highlighting the Banded A-Run (in place or moving) as a valuable 3 min weight room activation (3x5 sec or 5 yd)
.
✅ High frequency sprint mechanics
✅ Sprint-specific hamstring strengthening
✅ High quality ground contacts for ankle stiffness
.
All you need is a buddy & a band
0
1
40
Officially a Certified Performance & Sport Scientist from
@NSCA
! Really enjoyed the contents of the textbook
@DuncanFrench
@lorenatorres07
@EricMcMahonCSCS
. Grateful to contribute to moving the sports science field forward! In addition to being a full-time practitioner/coach
0
1
39
Athletes can’t PR every day, but how do you counter the mindset “did I PR or not?” Insert Charlie Francis’ 95% threshold
.
But what does it look like in real life? I’ve found only 13% of time my athletes are under 95%. Full article on
@SimpliFaster
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7
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If you’re familiar w/ the 1080 Sprint, understand it’s value/use in theory, but curious as to what it looks like in real life, I got you
.
10 min vid on my YT showing how to integrate the data into coaching
.
L!nk in bio & I’ll put it below this tweet
@1080motion
@SimpliFaster
1
8
39
How I’ve recently been describing top speed sprinting/Fly 10’s to my athletes: “100% effort but looks like 95%”
.
You can’t muscle your way through max velocity, make the speed happen but let it happen smoothly
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37
Increasing distance hurdles. Love this variation to feel the intentional increase of intensity and output towards the end of a warm-up
0
2
35
Reflecting back on my athletes who have gotten the fastest/enjoyed their results the most: they did nothing special nor very different, they just trained the most
.
So as a coach, it’s important to reiterate the value of the process/use those athletes as great stories/examples
2
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35
Variation ⬇️ performance but ⬆️ transfer.
@BooSchex
on
@JustFlySports
.
💡 I need my athletes to improve at the underlying skill, not specific exercises
.
W/ my athletes I’ve been rotating accessories (jumps/medball/etc) to slight variations every 2 weeks, I’ve enjoyed it so far
0
4
37
Measuring ground contacts and giving feedback with the Just Jump Mat is an awesome way to take your depth jumps to the next level. Objective and motivating. 18” box to 30” box, goal is GCT <= 0.15s
0
3
36
The joke on staff is it almost always comes back to bounding. Simple but harder than it seems to do well, big rocks of acceleration, and many variations
.
1. Diagonal, post warm-up, inside edge focus
2. Resisted, opening up frequency-dominant sprinter, big shapes and patient
1
4
36
2 things ISOs have taught me
.
1️⃣ 15 sec is a really long time
2️⃣ If you want muscles/tendons to get better in certain positions, you need to spend time there (like the SAID principle…)
.
Pleasantly surprised how much better my knees/achilles feel after this vs a regular warm up
0
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101
Besides the world class, sprinting happens at/we’re trying to get to 4 steps/sec
.
Combining a foundational exercise in the Banded In-Place A-Run with intentional objective output shooting for 20 steps in 5 sec
1
2
35
Simple & savage quotes, another one from
@BooSchex
“Intensity drives adaptation, volume builds capacity”
.
Relative to in-season training: “the hay is in the barn,” the volume has already been done, hit the intensities (sprint speeds +95%, weights +80%, etc) to keep adaptations
0
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34
Really enjoying these SL hops w/o shoes to slow it down & see how the foot leaves the ground. Inspired chats w/ & watching
@korfist
train his athletes. Interesting how this really exposes an athlete’s “good foot” & “bad foot.” Put together with banded diagonal hops
@TFConsortium
0
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35
Big fan of putting in 1-2 extensive plyos at the end of my warm-ups. High quality stimuli, 8+ exposures per week (pre speed, lift, and practice), without accumulating much fatigue
.
Single leg, double, alternating, 3 planes of movement. Endless possibilities
0
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33
Storytime: value of weekly timed sprints and 95% threshold
.
High school baseball player since he first started a year ago has consistently ran 1.03 and lower on his Fly 10, with a PR of 0.981. The last 2 weeks he hit 1.04/1.05/1.06 (<94%), the slowest in a very long time
(1/3)
3
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#TrainingTuesday
tumbling on mats. Much inspired by
@JeremyFrisch
. Challenges like tackling the pads, not touching the pads, changing takeoff foot, etc. Interesting to see athlete’s tumbling skills vs sport skills, doesn’t always correlate. Adding in what they miss at practice
1
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31
-Coaching buzz words: shin angles, anticipation, reactive agility
-Bottom line: engagement, competition, fun
-If tag isn’t at least a semi-regular component of your speed sessions, you’re missing a potential 🔑 component
@SteveBstein
@JeremyFrisch
@AthleteByDesign
@leetaft
1
4
32
Identify-interpret-intervene from
@StuartMcMillan1
1️⃣Using
@ALTIS
kinogram to know positions to look for
2️⃣ 5’ wicket spacing was reachy w/ heel-striking, late swing leg, maybe spaced too far
3️⃣ Moved wickets to 4.5’ & this happened w/ no additional coaching. 11 y/o rockstar
2
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32
I’m a fan of drills that are easy in theory but hard to execute well in real life, w/ bounding being one
.
Hitting big shapes, horizontal projection/push, smoothness for the explode-relax pattern/timing. Resisted, unresisted, different patterns, ⬆️ bang-for-buck for accel dev
0
1
30
Does your training frequency reflect how important you believe things are?
.
Phase 3 for mid-season meet: weighted pull-ups 2x/week
1️⃣ Wed 4x2-3 (low reps)
2️⃣ Fri 4x5-7 (high reps)
.
Remember, it’s not the poison that’ll get you, it’s the dose. If it’s important, do it often
0
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Rock Paper Scissors Tag
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Change the routine, talk some trash, improve the vibes. Perfect for the end of your next warm-up. Sound up
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