Worried about the coronavirus?
We have a FREE 2 week speed and power program you can do in your backyard.
Reply “speed” below to receive your free program.
Hey Michigan fans!
Chris Evans (
@Kidnplay_abc123
) is still strong and still working his ass off.
If you want to learn how to take your game to another level go to for your completely free success session.
#XPAfamily
#MaximizeYourAthleticism
He ran a 10.66 100m dash without going to track practice.
We helped him do this by focusing on 6 key principles & you can too.
Comment “limits” for your Necessities of Speed Cheat Sheet.
There are 3 ways to increase speed.
1. Increase your stride length
2. Increase your stride frequency
3. Increase the amount of force you put into the ground
There are various different ways to get faster but all you do to improve speed should revolve around these 3 components
The biggest thing you can do right now create positive habits.
I would create a schedule & follow it:
- wake up 9 am
- drink 24 oz water
- breakfast
- mobility work
- school work
- snacks
- school work
- snack
- workout
- snack
- free time
- dinner
- fun
- bed before 12
Your 40 yd dash isn’t what you want because of this...
After watching this video you’ll be able to run a faster 40 by implementing & understanding the anatomy of the 40 yard dash.
Comment “Phases” for your Anatomy of a 40 Yard Dash cheat sheet.
Speed can be broken down into 3 basic phases
1. Acceleration Phase
2. Transitional Phase
3. Max Velocity Phase
All 3 are a little different but all 3 have very similar catergories.
Don’t over complicate speed development
How do you increase your vertical jump by 3” in 6 weeks... or less?
This is how we maximize power development at XPA.
Comment “power” for your FREE 1 week power development program.
SPEED TIP SATURDAY 💨
🏃
Heel-to-butt is used to activate the hip flexors to raise the leg. A lack of hip flexion & ROM will limit the force application and speed you’ll be able to run. Use this drill to increase your hip flexor activation and improve your speed.
Thunderous Thursday
Rocket jumps are an essential plyometric for an athlete to learn how to achieve triple extension with full effort while also focusing on proper landing mechanics on hips, knees and ankles in alignment with the butt sitting back upon landing.
Good luck to all the football players that spent countless hours in the gym and field grinding to be prepared for this season and especially the
#XPAfamily
!
Good luck this season and I’ll be seeing some of you guys in the gym during the season.
Your stride is limiting your speed...
These two things will help you maximize your stride.
Comment “STRIDE” for your free cheat sheet on the 3 dictators of speed.
We are excited to announce that we have Olympic Development Track coach, Adrian Bazemore (
@SCScoach
), now as part of our staff to help further your speed development even more. DM us if you’re interested in setting up a session to take your speed to another level.
#XPAfamily
THUNDEROUS THURSDAY
Double Leg Hurdle Bound
These are one of our favorite plyometrics because it allows the athlete to apply force vertically and horizontally while driving the knees up aggressively in front of the body.
#MaximizeYourAthleticism
This drill will help you take your speed to a new level.
The Fast Leg drill is a little secret we use to accelerate athletes speed.
Comment “fast” for your 3 indicators of speed cheat sheet
Technique Tuesday
Heavy Sled Walks
Heavy sled walks are a great tool to increase force application while reinforcing acceleration mechanics with a neutral spine, 45 degree lean and positive shin angles.
The goal of the athlete is to triple extend through the ground.
Would you attend a FREE College Football Camp Prep program where we teach them how to run 40’s, shuttles, jump higher and further?
If so, comment “yes” in the comments section.
2 days 2 Pro Day’s
GVSU & EMU Pro Days were a success for our guys.
Ka’John Armstrong (
@crazy_kj
) and Dave Dawson (
@everybodyknowdave
) entrusted in us to prepare them for the biggest interview of their lives and they took total control of their destiny and dominated the day!
COVID-19 is real!
Stay home & get your “grind on” in your backyard, basement or living room.
Stop getting together in groups or training people at the field.
If you need something to do at home retweet this.
OFFICIAL: We have re-signed guard Edmond Sumner, who began last season on a two-way contract and averaged 22.1 points per game with
@TheMadAnts
. Congrats
@EdmondSumner
!
CONGRATULATIONS TO ALL OF THE SENIORS THAT SIGNED THEIR NLI TODAY!
👏🏻 👏🏻 👏🏻
We know how much hard work you have put in to this point but how’s it time to really WORK!
🏋️ 🏃
When you’re ready to LEVEL UP then DM us right now for your opportunity to dominate the next level.
The squad right here!
These guys put in the work to play in the NFL on a daily basis.
Not only is it training but they handle their nutrition, their mindset, their recovery and their overall health of their bodies.
#XPAfamily
Not understanding this is killing your 40 yard dash...
After watching this video you’ll understand the importance of the acceleration, transitional & max velocity phase during the 40.
Comment “Anatomy” for our Anatomy of a 40 Yard Dash cheat sheet.
Do you run a slow 40 yard dash and have no idea how to improve it?
Today's Technical Tuesday is about running your fastest 40 yard dash.
If you understand these 3 things then you'll run the fastest 40 you have ever run before.
Congrats to Anthony Fett (
@AnthonyFett34
) on signing with the Akron Zips! Anthony has put in consistent, hard work for 3 years now and is only touching his potential right now.
#XPAfamily
@ZipsBB
Speed - Power Sunday
🏃 💨
Harness Resisted Sprints
🏃 💨
These are used to teach proper body alignment, forward lean and force application in the proper direction. About 10% of ones body weight should be resisted to properly use this drill in speed development.
COLLEGE FOOTBALL PLAYERS!
Don’t want to go back to school out of shape, weaker, slower & less explosive, right?
Beginning June 20th, we will have our 10 week college football program to prepare you for camp & the season.
Reply “IM IN” to find out more info about the program.
University of Arkansas Commit Myles Rowser (
@MylesRowser
) Set to be Welcomed to 2022 All-American Bowl with Virtual Jersey Presentation
#AllAmericanBowl
🇺🇸
@GEICO
Speed - Power Saturday
🏃 💨
Skip for distance
🐰 💨
This exercise is used to increase power through triple extension, rhythm & thigh separation to increase sprint speed. The goal is this drill is to cover as much distance as possible each rep.
You've followed all the tips we have given you but still not getting the speed you want?
Your backside mechanics are limiting you!
Watch this video to see what we do to help improve your backside mechanics.
You’re attending camps & combines this spring?
Don’t be the one to show up underprepared!
Call now to sign up for the 2 Day Combine Prep Camp!
March 9th & 10th from 9-11 am
Congratulations to Scrappers outfielder
@hosea_nelson2
, who was named the New York-Penn League Hitter of the Week for July 16-22!
Hosea went 11-for-25 (.440) with 2 home runs and 8 RBI on the road versus Auburn and Batavia this past week.
💻: