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Randy Gillon

@atpp_coachrandy

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Speed Development
Athletic Development
Auburn Volleyball Academy
Soccer Training

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Better Postures. Better Positions. Better Movement.

Developing maximum velocity begins with establishing the postures, positions, and movement patterns that support efficient sprint mechanics.

These drills are designed to challenge both intramuscular and intermuscular coordination, emphasizing how muscles activate and work together to produce controlled, coordinated movement.

Here athletes are encouraged to actively press upward, promoting high hips, trunk and pelvic organization, and effective single-leg support while coordinating lower-limb movement.

As we progress through the drills, the emphasis shifts toward rhythm, timing, and increasingly dynamic ground contacts.

The goal isn’t simply to perform drills. It’s to develop movement qualities that can transfer to efficient sprinting at higher velocities.

Posture → Position → Coordination → Speed

Train with purpose. Move with intention. Sprint with efficiency.

#ATPSpeed #Sprint #Speed #SprintMechanics #Fyp taken in Auburn, Alabama by @atpp_coachrandy

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2 hours ago

Resistance isn’t always about making sprinting harder. Sometimes it’s about making the athlete more intentional.

We use resistance to challenge athletes to create horizontal force and project themselves forward. At the same time, slowing the movement down gives the athlete an opportunity to feel positions that occur too quickly during normal acceleration.

Today, the emphasis was Projection.

#AuburnTrainingAndPerformance #AtpSpeed #ATPelite #training #fyp taken in Auburn, Alabama by @atpp_coachrandy

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2 days ago

My girls came with great energy and effort to start the week. #ATPelite #ATPspeed #AuburnTrainingAndPerformancePlus #Training #Fyp taken in Auburn, Alabama by @atpp_coachrandy

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3 days ago

Resistance isn’t always about making sprinting harder. Sometimes it’s about making the athlete more intentional.

We use resistance to challenge athletes to create horizontal force and project themselves forward. At the same time, slowing the movement down gives the athlete an opportunity to feel positions that occur too quickly during normal acceleration.

Projection. Rhythm. Rise.

Today, the emphasis was Projection.

#speed #auburn #training #youth #fyp by @atpp_coachrandy

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18 days ago

Introducing acceleration development early in the fall gives athletes ample time to develop the qualities that ultimately lead to higher levels of speed.

Max velocity doesn’t exist independently of acceleration. The quality of an athlete’s max-velocity sprinting is directly connected to what happens during the acceleration phase:

1. Projection — effectively directing force to accelerate the body forward.
2. Rhythm — progressively organizing stride frequency and stride length as velocity increases.
3. Rise — gradually transitioning from the projected acceleration posture into upright max-velocity sprinting.

Developing these qualities takes time. That’s why we introduce acceleration early—building the strength, power, mechanics, and movement patterns that create the foundation for quality speed development later.

Acceleration → Projection • Rhythm • Rise → Max Velocity

If getting faster is part of the goal, now is the time to start.

Join ATP Speed and spend the fall building the foundation for greater speed when it matters.

DM for more information.

#ATPPlus #ATPElite #Speed #Training #Fyp taken in Auburn, Alabama by @atpp_coachrandy

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22 days ago

⚡️ TECHNICAL TUESDAYS

Speed development is more than just sprinting fast. Tuesdays are about developing some of the underlying qualities that allow athletes to move efficiently and express speed.

1️⃣ Intermuscular & Intramuscular Coordination
Teaching the nervous system to recruit, synchronize, and coordinate force—both within individual muscles and across muscle groups.

2️⃣ Postural Integrity
Developing the ability to establish and maintain effective positions through the trunk, pelvis, and limbs while forces and velocities increase.

3️⃣ Sprint Rudiments
Using fundamental sprint movements to reinforce rhythm, timing, stiffness, coordination, and efficient force application.

Technical Tuesdays aren’t about adding complexity.

They’re about improving movement quality so athletes can better express the speed they already possess—and continue developing more of it.

✅REGISTER NOW
✅WIN LATER

WWW.ATPPLUS.ORG/ATPELITE

ATP SPEED • ATP ELITE • ATP+
TRAIN FAST. PLAY FASTER.

#SPEED #TRACKANDFIELD #TRAINING #DEVELOPMENT #FYP taken in Auburn, Alabama by @atpp_coachrandy

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a month ago

MONDAYS ARE FOR ACCELERATION. 💨

Starting Week 2 by introducing postural awareness through a series of simple drills designed to help athletes understand the positions we want to see during acceleration.

From there, we progressed to short accelerations from a variety of starting positions, giving athletes opportunities to find those positions naturally while learning to project and apply force effectively.

We finished with heavy resisted accelerations, reinforcing the same concepts under greater resistance.

The goal early in the preseason isn’t complexity. It’s establishing positions, movement patterns, and force application that we can continue to build on as training progresses.

Coaching takeaway: Teach the position. Reinforce it through movement. Then add resistance.

#AtpElite #AuburnTrainingAndPerformancePlus #TrackAndField #Training #Fyp taken in Auburn, Alabama by @atpp_coachrandy

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a month ago

ENDING WEEK ONE ON THE HILLS. ⛰️ Before an Auburn Football victory.😉 WAR EAGLE

Saturday morning hills: 3 x 3 x 90m.

In the preseason, strength endurance is an important quality to develop. Hill running gives us an opportunity to build the athlete’s ability to produce and maintain force while accumulating quality work in a controlled environment.

The goal right now isn’t to rush into highly specific, high-intensity work. It’s to build the foundation that will support it later.

Develop the qualities now that allow athletes to handle greater intensity, volume, and specificity as the season progresses.

Coaching takeaway:
Preseason training should prepare athletes for the work that’s coming—not try to replicate it too early.

JOIN US!

ATP ELITE
AUBURN TRAINING & PERFORMANCE PLUS

#Preseason #TrackAndField #Speed #Auburn taken in Auburn, Alabama by @atpp_coachrandy

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a month ago

BUILDING GENERAL FITNESS THROUGH EXTENSIVE TEMPO.

Extensive tempo runs have been a part of my training philosophy throughout my entire coaching career.

Whenever possible, we’ll get off the track and use grass, dirt, wood chips, or other softer surfaces. It provides a nice physical and mental break from the harder track surfaces we spend so much time on.

But the purpose goes beyond simply getting in some running.

We’re developing general fitness and building the infrastructure that supports recovery when training volumes and intensities increase later in the year.

Not every session needs to be fast or highly intense.

Sometimes the goal is simply to build the engine that allows you to handle the work that’s coming.

#ATPElite #Preseason #TrackAndField #speed #Fyp taken in Auburn, Alabama by @atpp_coachrandy

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a month ago

1 hour of practice. The majority of the work inside 10 meters.

Not every training session needs more distance, more volume, or more exercises.

Sometimes development requires the discipline to slow things down, stay in a small space, and obsess over the details.

Posture.
Coordination.
Stiffness.
Angles.
Force application.
Rhythm.

Today was about honing the details of acceleration—one rep at a time.

Have the discipline to spend an entire training session working on foundational skills. A lot can be done in** 10 meters.**

Details matter.

REGISTER NOW, BUILD FOR THE FUTURE! 📈

#ATPElite #TrackAndField #PreSeason #Development #Fyp taken in Auburn, Alabama by @atpp_coachrandy

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a month ago

The prep, the results…
ATP Elite’s first season has come to an end. These two finished their season today with pr’s and medals. Grateful for the families that took a chance on this new club. Thank you. Now we rest and gear up for fall conditioning. Welcoming new athletes and families. Simple requirement, hard work and dedication. DM me for more information. #TrackAndField #AAU #USATF #ATPelite #Fyp taken in Auburn, Alabama by @atpp_coachrandy

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3 months ago

Last one of the year. #TrackAndField #ATPelite #YouthSports #Fyp taken in Auburn, Alabama by @atpp_coachrandy

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3 months ago