Instagram story viewer> @fastworldclass> Posts

Reggie Ellington | Human Kinetics & Athletic Performance

@fastworldclass

1327

posts

45.4K

followers

3546

following

💨 Speed Specialist, Kinesio BSc FMS FCS
⚡️Helping you improve fast-twitch + explosive power
📍Founder @fastchs
🏃🏾‍♂️ DM “SPEED” for your FREE Guide

POSTS STORIES REELS TAGGED

Download All

One of the reasons you still SLOW 🐢is because you’re moving your legs FAST but you ain’t covering no ground 👎. In this case, you have “High stride-frequency” aka fast legs but “Low stride-length” aka low extension. Here’s are a few dynamic drills to help improve that and potentially improve Top-End speed if practiced the correct way⚡️

🔻Drills🔻
•Linear alternating bounds 15-20 yds
•SL linear bounds 15-20 yds each leg
•Straight leg alternating bounds 15-20 yds
(45 sec recovery)

SAVE this and Add these drills to your next #maxvelocity day📈

Comment FASTER below to get your Free breakdown on how to improve running form👇🏾

FOLLOW ME FOR MORE❗️ @fastworldclass @fastworldclass @fastworldclass

#speedtraining #speed #plyometrics #athleticperformance taken in Charleston, South Carolina by @fastworldclass

625

19

3 months ago

Comment FASTER below if you want access your FREE guide to improve running form and SAVE this for your next speed training workout⚡️

Why more ankle stiffness?
Ankle stiffness helps you hit the ground and come right back off. More ankle stiffness will help how well your feet absorbs force and returns it quickly to propel your body vertical or horizontal.

While sprinting your feet hit the ground with force at around 2–4x your bodyweight.

When you don’t focus on dorsiflexion and have “loose ankles” you sink, slow down, and waste energy.
Stiff ankles = quick contacts, more power, more speed.

The goal is NOT to run like you’re in sand, but to run like you have springs on your feet➿

💥Try these
-Pogo Hops⚡️15-20 reps 2 sets
-Linear Pogo Hops ⚡️10 meters 2 sets
-False Step Sprint⚡️10 meters 5 reps
-Low Amp Linear Line Hops⚡️ 7-10 secs 2-3 sets

Bounce Quick and move FAST🚀

#speedtraining #centralnervoussystem #charleston #faster #speed taken in Charleston, South Carolina by @fastworldclass

852

36

4 months ago

Did you know that you can improve your running without just running or sprinting more?

⚡️Start with this dribble series. These 3 drills build the foundation every elite sprinter and athlete needs to increase speed.

▪️Ankling – teaches proper foot strike & ankle stiffness
▪️Calf Step-Overs – builds rhythm + ground control
▪️Knee Step-Overs – develops front-side mechanics & timing.

WHY this matters:
The ability to increase your top speed isn’t just effort… it’s mechanics. If your foot hits wrong or timing is off, you’re leaking speed every step.

WHEN to use:
✔️ Warm-up before speed sessions
✔️ Technique work on low CNS days
✔️ Early phases of sprint development

As you Master these drills, add in the “ankle stiffness” drills from my last post then layer in with your Max-Velocity work.

Most athletes skip this part… that’s why they stay stuck

Comment FAST below and I will send you my free guide 7️⃣ step guide to improve running form⚡️

Slow it down to speed it up📈

#speedtraining #sprintmechanics #footwork #FASTworldtraining #speed taken in Charleston, South Carolina by @fastworldclass

3

15

3 months ago

Back at it⚡️

My goal wasn’t to leave the gym exhausted.

The goal is to leave the gym more explosive.

⬇️ Depth Drops (24”) – Prime the nervous system and reinforce elite landing mechanics.

⚡️Ball Slam → Reactive Box Jump – Train the (SSC) stretch-shortening cycle to absorb and redirect force instantly.

⬆️ 53” Countermovement Box Jumps – Express maximum power while the nervous system is at its freshest.

⚙️ Exerfly 90° Speed Squats – Build speed-strength and increase force production at sprint-specific joint angles.

🛡️ Altitude Drops (30”, 42”) – Develop the braking system, improve tendon stiffness, and eccentric strength.

Train the nervous system. Express the power. Build the foundation📈

#SpeedTraining #ExplosivePower #AthleteDevelopment #SportsPerformance #ReactiveStrength taken in The FAST Athletic Performance Facility by @fastworldclass

130

12

19 days ago

Today’s speed session was designed to move from FORCE → POWER → ELASTICITY → SPEED🛫

↗️ Heavy Hip Thrust + Countermovement Stomp
Build the engine. Develop horizontal force production and explosive glute power x5 Reps

↗️ Barbell Bosch Cleans
Teach the body to organize force through a single leg—the same way force is applied during sprinting x3 ea.

↗️ Exerfly Kickstand RDL’s for Speed
Strengthen the brakes. Improve hamstring elasticity, force absorption, and rapid force reversal x6 ea

↗️ Overspeed Sprint Runner
Express it all. Faster limb velocity, quicker ground contacts, and higher neural output (Build up 5 secs).

The goal is to teach the nervous system to produce more force, more efficiently, at higher speeds.

Force → Power → Elasticity → Speed

Drop a ⚡ if you’re training for real speed, not just conditioning.

“You don’t become faster by sprinting more. You become faster by improving the qualities that create speed” 📈 #Fastworldclass 🌎

#explosivepower #speedtraining #sprint #athlete taken in The FAST Athletic Performance Facility by @fastworldclass

5k

16

24 days ago

POV: you’re locked in all Summer 2026

Keep grinding family 🧘🏾

#sportsperformance #charleston #charlestontrainer #plyometrics #athleticperformancetraining by @fastworldclass

57

2

a month ago

“I didn’t find my purpose—I built it under pressure.”
God provided the vision, I followed through! All glory to God!
-RE

Shouts out to one of my favorite Professional Soccer athletes @leomessi of @afaseleccion and @miamiunitedfc for being the All time WORLD🌎CUP World Record Holder💯 #fifaworldcup2026 #futbol #soccer #messi #fifa 📸 @selfhealingbeauty

t h e F A S T w a y ⚡️ taken in Charleston, South Carolina by @fastworldclass

227

23

a month ago

The best in CHS 📍⚡️

Trifecta ⭐️

#thefastway ⚡️

This summer finna be a movie 🎥

#sportsperformancetraining #charleston #charlestontrainer #charlestonfitness by @fastworldclass

243

13

2 months ago

Lower body Split of the Day⚡️

TRAIN LIKE THIS IF YOU WANT TO GET FASTER📈

Focus: PAPE (Post-Activation Potentiation Enhancement) to train my nervous system for more speed. I started the block with some high force/velocity fast eccentric & concentric ExerFly RDL‘s to stimulate CNS. Then added some 3:1 eccentric SL Bulgarian SS’s for motor unit recruitment and unilateral force absorption. From there went straight into SL bounds for elasticity stiffness and reactiveness. Finished the block with a prone get up sprint to express force and mimic real game speed⚡️

🔻Try this🔻
-Exerfly or Barbell/Trap Bar RDL’s x6
-SL Bulgarian SS x5 ea.
-SL Bounds for distance x4 ea.
-Prone get-up sprint🏃🏾‍♂️ 15 yds x1

4️⃣ Sets with 3️⃣ min recovery between sets.

FOLLOW ME FOR MORE❗️ @fastworldclass @fastworldclass @fastworldclass @fastworldclass

#speedtrainer #speedtraining #charleston #fitness #explosivepower taken in The FAST Athletic Performance Facility by @fastworldclass

96

12

3 months ago

SAVE this video for later and comment JUMP if you want me to send you my downloadable guide on how to improve your vertical jump.

Did you know that #RazorCurls create more constant tension on the muscle than doing traditional Nordic hamstring curls. This results in the hamstrings ability to store more energy like a compressed spring ready to be released. In this case the release is the second exercise in the slide, explosive continuous Broad Jumps⚡️

🔻Try this🔻
Razor Curls- (TUT) (5 sec Concentric & 5 sec Eccentric)
4 Reps
Counter-Movement Explosive Broad Jumps- (Continuous)
4 Reps

4 SETS / 3 min Recovery

Pair with Trap Bar Deadlifts 5-6 reps (75-85%)

Explosive Power goin UP🔋📈

FOLLOW ME for more❗️ @fastworldclass @fastworldclass @fastworldclass @fastworldclass

#speedtraining #wod #workout #fitness taken in The FAST Athletic Performance Facility by @fastworldclass

92

13

3 months ago

Remello Adonis Ellington 01.16.26 💙🌞

#blessed #homebirth #sonshine by @fastworldclass

660

35

4 months ago

FASTletes @mo.alahmad10 and @prestonnowicki clocked⏱️in for a light CNS day (Central Nervous System)

When you sprint, jump or make an explosive movement, you’re teaching your brain to fire faster, recruit more motor units, and coordinate more force and power with precision. What is the result of this? Quicker reactions, sharper movement, more quick-twitch reactions and the ability to access that speed game on game day.

Train the nervous system for speed, Speed follows📈

DM to train in person or Online⚡️

FOLLOW ME FOR MORE❗️ @fastworldclass @fastworldclass @fastworldclass @fastworldclass

#charlestonsc #charleston #speedtraining #fitness #sportsperformance taken in The FAST Athletic Performance Facility by @fastworldclass

139

11

4 months ago