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DYLAN NOELL | Performance Coach

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ATHLETES: Follow to unlock your full potential 🔓
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#strengthandconditioning #sportsperformance #athleticperformance #athletedevelopment #speedtraining #speedandagility #offseasontraining #footballtraining #lacrossetraining #summertraining taken in Miami, Florida by @dnoelltraining

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2 years ago

5 Things EVERY Athlete Should Be Doing👇🏻

1️⃣ Maximal Sprints

You may not sprint for your sport, but almost every athlete can benefit from improving acceleration & sprint mechanics as it pertains to triple extension (which is seen is just about every sport). All athletes should be hitting near or maximal velocity (95%+) at least once per week during their season to reduce risk of injury from competition.

2️⃣ Jumps

This is God’s explosive training. Jump training has always been a staple of athletic performance outside of sprinting & lifting due to its uses in testing & peak power blocks. As always, athletes should be jumping on both one & two legs (for both height & distance) consistently throughout their season.

3️⃣ Hops

Low level & extensive plyometrics intent on rhythm & elasticity will assist with a variety of coordination & force-related qualities in training.
Examples: Bounds, Repeat Hurdles, Pogos, Rudiments, etc.

4️⃣ Lift HEAVY

Resistance training is an expression of force. When we max out in our training, we’re lifting at peak force production/output which subsequently applies to all forms of power & speed. Athletes should be lifting heavy (85%+) cyclically depending on their schedule.

5️⃣ Lift FAST

This is where we seek to enhance the rate of force development that we built in the off-season. We do so by lifting submaximal (below maximal) weights with maximal speed & intent. This is where speed-strength movements like Olympic lifts & loaded plyometrics come into play.

BONUS:

6️⃣ Stretch & Mobilizing EVERYDAY

Still the most underrated step on this list. Mobility & extensibility at the muscular level is the backbone of all strength training. It takes very little effort & a lot of consistency. Without mobility, we can’t build strength. Without strength we can’t build power or speed. Range of motion first.

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#strengthandconditioning #strengthtraining #sprinttraining #performancetraining #plyometrictraining #plyometrics #explosivetraining #summertraining #sportsperformancetraining #offseasontraining #offseason taken in Miami, Florida by @dnoelltraining

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2 years ago

Why I Do 80% Of My Training Barefoot👇🏻

Our feet are the only connection we have to the Earth (unless you walk on your hands) & remain dramatically underemphasized in training.

The human foot has dozens of bones & over a hundred muscles/ligaments/tendons that make up a chain for force expression in all forms of walking, running, sprinting & cutting. They’re also PROLIFERATED with nerve endings that assist with proprioception.

It took ripping my meniscus in half & going through months of research after having surgery before I realized I was neglecting one of the most important muscle groups in the body. I knew that if I was going to comeback stronger after my surgery, I couldn’t neglect the feet in my training anymore.

Training barefoot has been a GAME CHANGER for me after having meniscus surgery. Without adding a single movement to my programming (besides removing the shoes of course), my feet could handle more force on each contact. This created a chain of improvements in my lower extremity, namely stabilizing my knees & hips. As a result, I saw impressive differences in my speed, power & strength.

I’ve also come to realize that underdeveloped feet are likely responsible for a large portion, if not a majority, of non-contact lower extremity injuries. Faulty movement patterns leading to injury don’t usually start or develop from the exact injury, but from the base of the kinetic chain. This is something Cal Dietz has talked about for a long time & it appears more accurate everyday for me.

This doesn’t mean you should sprint on concrete or a track without shoes (some of my athletes will forget their shoes entirely & try this), so keep it to turf & grass. But this will play a profound role in rebuilding your feet.

TAKE. YOUR. SHOES. OFF.

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#athleticperformance #sportsperformance #performancetraining #speedtraining #strengthtraining taken in Miami, Florida by @dnoelltraining

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2 months ago

If You Haven’t Done These, You’re Not Done Yet👇🏻

If you haven’t been spending this offseason progressively developing the qualities necessary for performance, you likely still have a number of gaps that need to be addressed in-season.

Here’s what that progression should include:

1️⃣ HEAVY ECCENTRICS

Heavy eccentric training builds tensile strength within the tissue while creating a significant mechanical & hormonal stimulus. Learning to absorb & tolerate high forces lays the foundation for ALL movement.

2️⃣ ISOMETRICS

From there, isometrics improve intermuscular coordination while strengthening the connective tissues & developing the athlete’s ability to stabilize force without movement.

3️⃣ HEAVY CONCENTRICS

Once that foundation has been established, heavy concentric work develops maximal strength through high-threshold motor-unit recruitment. Improving maximal strength widens the bandwidth for power & speed development.

4️⃣ ACCOMMODATING RESISTANCE

Finally, bands & chains improve rate of force development within these phases by forcing acceleration through a full ROM & an overspeed eccentric.

Throughout the offseason, athletes should also be performing max-effort sprints, jumps & hops, training across every primary plane of movement & selecting accessory exercises that address individual weaknesses and imbalances.

The offseason gives us time to build these qualities progressively, but the start of competition doesn’t mean development suddenly stops.

There’s no maintenance for what hasn’t already been developed.

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#strengthandconditioning #sportsperformance #speedtraining #strengthtraining #explosivetraining taken in Miami, Florida by @dnoelltraining

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2 months ago

Examining ELASTICITY In Speed Performance 🧠

Hooke’s Law (The Law of Elasticity) states:

“For relatively small deformations of an object (or structure), the displacement or size of the deformation is directly proportional to the deforming force or load.”

In simple terms:
Highly elastic athletes can take on massive forces, bend or deform under them & snap back to form in milliseconds. Minimally elastic athletes can only tolerate a certain amount of force without capping their contractile speed.

Elasticity = free energy. Bend followed by high return.

This is the foundation of elite speed & agility. I’ll go further in depth about this concept & how we apply it in our training in future posts.

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#speedtraining #sprinttraining #speedandagility #athleticperformance #sportsperformance taken in Miami, Florida by @dnoelltraining

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2 months ago

The Training Paradox Every Athlete Eventually Faces👇🏻

One of the central responsibilities of a performance coach is finding the right training volumes to help athletes succeed at all phases of their careers.

And this is because as athletes age, Minimum Effective Volume (MEV) — the minimum stimulus needed in order to improve certain abilities — goes up.

Meanwhile, Maximum Recoverable Volume (MRV) — the maximum amount of work that you can do before you either get injured or experience diminishing returns — goes down.

MRV peaks at a certain point & then gradually drops with each additional year of life, while MEV either doesn’t move or increases during the same time.

This creates a paradox:

As athletes age or advance to higher levels, they need MORE stimulus to improve or even maintain the same abilities, while having LESS room to recover from it.

This is why, unfortunately, without proper guidance, a lot of athletes turn to PEDs. The amount of work needed to extend their careers is outpaced by the aging process, which in many cases is accelerated by the amount of damage withstood.

It is our highest responsibility as performance coaches to counteract this by giving athletes the tools, direction & attention necessary to help sustain their careers & lives.

The answer isn’t always more training. It’s knowing how much work an athlete needs & how much they can recover from, then working with them to determine how that relationship changes throughout their career.

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#strengthandconditioning #sportsperformance #athletedevelopment #performancetraining #strengthtraining taken in Miami, Florida by @dnoelltraining

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2 months ago

Excessive Training Volumes Are HURTING Our Athletes ❌

It’s time — with respect — for top athletic programs to stop recycling outdated systems & start embracing innovation.

For decades, too many strength coaches have survived on old reputations instead of evolving their craft. There are still Division 1 & professional programs running HIIT circuits & year-round bodybuilding splits as their primary training method. Calling these systems “obsolete” is generous.

Athletes — especially those trying to extend their careers — cannot afford outdated preparation. They need training built around explosive qualities, movement efficiency & longevity… not endless fatigue.

The standard should be simple:
• Measurable performance improvement
• Controlled fatigue
• Reduced overuse & injury risk

Most programs fall short of these standards because they’re overloaded with unnecessary volume disguised as “hard work.”

This is where Olympic-style training changes the game.

Olympic athletes train explosively, at high velocities, year-round, using minimum effective doses. Just enough volume to progress sustainably — then condition only when it’s purposeful.

Of course, Olympic athletes are genetic outliers, so results won’t be identical. But the principles transfer:
explosive training + freshness + quality = superior performance outcomes.

When you stop chasing exhaustion & start chasing expression, you build athletes who are powerful, durable & consistently improving — unlike many college & pro programs that overwork & under-deliver.

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#athleticperformance
#strengthtraining
#strengthandconditioning
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#athletetraining taken in Miami, Florida by @dnoelltraining

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2 months ago

The Reverse Coupling Method For Contrast Training ⚡️

I’ve been experimenting with for the last couple of years. There are many potential names for it, but I call it Reverse Coupling (I’ll explain why later). It’s a type of contrast or complex training, which is the pairing of weightlifting with plyometrics, but with a different order & sequence.

Usually, contrast training starts with a heavy loaded movement & works down to a light loaded movement or plyometric. Forces decrease while velocities increase. This is the standard method.

Reverse Coupling is the opposite.

Forces & range of motion increase while velocity decreases. Essentially, we’re working backwards against the force-velocity curve instead of forwards along the force-velocity curve.

The reason this works is because as fatigue sets in during a training block or otherwise, velocity will almost certainly decrease. This is true of sprinting & sport in general.

So we might as well start with high velocities & contractile speed, then work up toward higher forces & greater displacement as the sequence progresses.

Here’s an example:

1️⃣ Oscillation Split Squat
High contractile speed + low displacement

2️⃣ Hex Bar Speed Deadlift
Moderate displacement + increasing force

3️⃣ Resisted Broad Jump
High displacement + higher force demands

Instead of fighting the natural decline in velocity throughout the sequence, Reverse Coupling organizes the exercises around it.

Both methods — the standard method & Reverse Coupling — are useful & we make extensive use of both during our power phases as well as in-season.

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#strengthandconditioning #sportsperformance #explosivetraining #strengthtraining #athletedevelopment taken in Miami, Florida by @dnoelltraining

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2 months ago

How To Not Miss Playing Time From Minor Injuries👇🏻

The football season starts this week & I’m astounded by how many hip injuries I’m seeing. We see this every year, but it’s bad this year.

My working theory is that it’s the excess conditioning volume. The high work volumes that coaches use to build mental toughness are the same ones where athletes either get hurt or lead to them getting hurt like a Jenga effect.

We have two and a half weeks until September; we can’t just not address the issue waiting for it to resolve itself & miss playing time. (That wasn’t an option for me when I tore my meniscus either.)

We need a standard formula to work through these issues without unnecessarily missing playing time. So here’s a bastardized prehab template:

1️⃣ RELEASE

Start by releasing the affected areas manually or with a roller to reduce tension & prepare the surrounding tissues for movement.

2️⃣ MOBILIZE

From there, perform pain-free stretching to mobilize the hip capsule & temporarily increase extensibility in the affected areas.

3️⃣ ISOMETRICS

Progress to medium-duration isometrics to recruit muscle fibers & improve coordination, then move into short-duration oscillations—quasi-isometric movements performed through very small ranges of motion.

4️⃣ RETURN TO STRENGTH

As long as everything remains pain-free & symptoms aren’t worsening, begin returning to strength work & progressively reintroducing load.

5️⃣ RETURN TO DYNAMIC OUTPUT

From there, progress into extensive jumps & hops before moving toward more intensive jumps, bounds & eventually sprinting.

The goal isn’t to ignore pain or pretend an injury doesn’t exist. It’s to actively address manageable issues while maintaining as much training & practice availability as possible.

Skipping these steps — or simply shutting an athlete down without the medicine (movement) — can legitimately mean the difference between continuing to earning scholarships & missing a month or more of competition.

The best ability is availability.

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#strengthtraining #sportsperformance #mobilitytra taken in Miami, Florida by @dnoelltraining

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2 months ago

Lacrosse Players Need More Than Just Conditioning 🥍

I’ve talked about this before: this is a classic example of athletic programs discarding their performance programs & instead opting for insane amounts of conditioning.

I’ve trained athletes of all sports, but it’s unbelievable how many lacrosse programs are still conditioning-dominant with not real performance program.

At the next level in college basketball, lacrosse & soccer (all seen as conditioning dominant sports), coaches are looking for the fastest, most explosive players.

Conditioning matters. But being able to run all game doesn’t mean much if there’s a force deficit. That’s why our training goes beyond conditioning:

1️⃣ Increase Force Production
2️⃣ Improve Bandwidth for Speed & Power
3️⃣ Train Fast & Explosive
4️⃣ Repeat The Effort

The goal isn’t to build athletes who can simply survive four quarters as if running is the only demand. This is 99% of lacrosse training.

The goal is to build & scale the physical qualities that genetics & skill eventually won’t be able to keep up with. This is the real 1%.

Team Jamaica 🇯🇲 × FSU × UF

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#strengthtraining #lacrossetraining #sportsperformance #explosivetraining taken in Miami, Florida by @dnoelltraining

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2 months ago

It’s really this simple:

1️⃣ Time your sprints
2️⃣ Measure bar velocity
3️⃣ Log everything

And yet 99% of athletes still don’t do it.
Be the one.

#athleticperformance #sportsperformance #strengthtraining #speedtraining #athletetraining taken in Miami, Florida by @dnoelltraining

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2 months ago

July Secured ✅
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#athleticperformance #sportsperformance #athletetraining #explosivetraining #offseasontraining taken in Miami, Florida by @dnoelltraining

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2 months ago