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Liam Riley

@liam_riley6

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@rutgersnewarkbaseball

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𝐌𝐞𝐦𝐨𝐫𝐢𝐞𝐬 𝐖𝐞’𝐥𝐥 𝐀𝐥𝐰𝐚𝐲𝐬 𝐂𝐡𝐞𝐫𝐢𝐬𝐡 🫶

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COME WITH ME TO MY TOP SPEED CLASS 🏃🏾‍♀️💨

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Fast Claw Drill 🏃‍♂️ (w + w/o aqua bag)
There are two phases of sprinting: acceleration and top speed.

This drill focuses on top speed mechanics — putting force into the ground in an upright posture (second half of a sprint).

The goal is to MAINTAIN top speed.

Repetition is key -> builds proprioception + intrinsic feedback so athletes can correct their own form.

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A-Skip 1-2-3 (w + w/o aqua bag) 🔁
Focus: STIFFNESS

Athletes must maintain ankle, knee, and hip positioning during ground contact. This requires muscular, tendon, and fascial strength to absorb ground reaction forces.

One of the biggest things youth athletes lack from my experience training 100s of athletes

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Straight Leg Bounds ⚡️
Focus: Force production

At max velocity, athletes must put force into the ground while upright , which is why most can’t maintain top speed for more than a few seconds

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Pogo Jumps → Reactive Sprint 🦘⚡️
Teaches reduced ground contact time + stiffness.

The sprint adds a reactive component (BlazePod): react to the light and hit it before it turns off (3 seconds)

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Sprint (Baseball Specific) ⚾️💨
I always include a sport-specific drill to test carryover

If mechanics stay clean → we’re progressing
If they revert → shows their stage of learning (cognitive)

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Curve Treadmill Sprints 🏃‍♂️📈
Forces an upright posture and requires the athlete to produce force (non-motorized).

Gives instant feedback with top speed (mph).

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Most athletes can accelerate…
Very few can maintain top speed

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Today is my birthday #snowholla #ghost #horse

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cruisin’ #thebig25

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Left it all on the field. No regrets, just memories. Thank you DePaul for unforgettable memories and a bigger family I came in with#25out

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Deuces DePaul✌️#ferdasboys #mike

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no regrets #thankyouseniors💚

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All good things must come to an end.

Thankyou DePaul Baseball for the lifelong memories and brothers made along the way #3out

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One last ride #thankyouseniors#wewillbeback

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Good luck to Liam Riley with his commitment to Rutgers University in Newark where he will be continuing his athletic career in baseball and majoring in business! Congratulations Liam… GO RED FOXES!! ❤️🤍

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Ring chasin

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Focus on the task at hand….1% better everyday
@liam_riley6
Strengthandconditioning #baseball #coach

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