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ATHLETES, YOUR LEG DAY SHOULD BUILD MORE THAN JUST MUSCLE!

If you want to sprint faster, jump higher and become more explosive, your lower-body training needs to develop strength, power, stability and reactive ability.

Here's how I train my legs for athletic performance

🔹Seated Single-Leg Knee Drives – Develops hip flexor strength and control, supporting powerful knee drive during sprinting.

🔹Weighted Single-Leg Box Jumps – Builds unilateral explosive power and challenges your ability to produce force through one leg.

🔹 Single-Leg Explosive Step-Ups – Develops powerful hip and knee extension while improving single-leg coordination.

🔹 Depth Jumps into Split Jumps – Challenges reactive strength, landing control and the ability to rapidly absorb and produce force.

🔹Single-Leg Squats – Builds unilateral strength, balance and control through the hip, knee and ankle.

🔹Single-Leg RDL Med Ball Slams – Combines posterior-chain stability, hip-hinge control and explosive upper body movement.

🔹Split-Stance ISO Holds – Develops positional strength, tendon loading tolerance and stability under tension.

💡 THE KEY TAKEAWAY:

Athletic leg training isn't just about how much weight you can lift.

It's about how effectively you can produce force, absorb force and transfer that strength into explosive movement.

Train with intent. Prioritise quality over fatigue. Build strength that supports your sport. 💪

💾 SAVE this workout for your next athletic leg day.

📲 FOLLOW @benjifitlife_ & @probodyperformancetraining for more speed, strength and power training.

#sportsperformance #athlete #sprinter #explorepage #coach

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Hill Plyometric Session ⛰️⚡️

Developing explosive power, reactive strength and lower-limb stiffness to improve acceleration and sprint performance.

Exercise Breakdown:

1️⃣ Double-Leg Pogos – Developing ankle stiffness, reactive strength and short ground contact times. #Plyometrics #SprintTraining #SpeedDevelopment #TrackAndField #StrengthAndConditioning

2️⃣ Single-Leg Hops – Improving unilateral power, stability and force production through each leg.

3️⃣ Pop-Ups – Developing explosive triple extension and vertical force application.

4️⃣ Bounds – Improving horizontal force production, stride power and coordination.

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ADVANCED CONE DRILLS TO IMPROVE YOUR SPRINT MECHANICS! 🏃🏽‍♂️💨

Speed isn’t just about how much force you produce. It’s also about how efficiently you apply that force to the ground.

These 4 cone drills are designed to develop better sprint coordination, rhythm, front side mechanics and ground contact efficiency.

🔹High Knees
Develops rhythm, posture and coordination while encouraging an active knee drive and quick ground contacts.

🔹A-Switch
Focuses on rapidly switching leg positions while maintaining a stable pelvis and upright posture. Helps develop the coordination needed for efficient sprint mechanics.

🔹Double A-Switch
Increases the coordination demands by introducing two rapid switches before ground contact. Challenges your ability to control limb movements while maintaining balance and posture.

🔹Triple A-Switch
An advanced progression requiring greater coordination, timing and control. The goal is to execute three sharp switches without losing posture or rhythm.

COACHING POINTS:
🔹Keep your hips tall and pelvis stable.
🔹Maintain a strong, upright posture.
🔹Keep your foot dorsiflexed during the switch.
🔹Focus on quick, controlled movements.
🔹Prioritise technique over speed.

⚠️ Remember: These drills won’t automatically make you faster. They’re tools to improve movement coordination and reinforce sprint mechanics. You still need high quality sprinting to transfer those improvements into performance.

📌 SAVE THIS and incorporate these drills into your next sprint warm up.

💬 COMMENT “COACH” if you want to take your sprint performance to the next level!

#sprinting #athlete #coach #tracknfield #explorepage

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🔥 STOP SKIPPING YOUR DYNAMIC WARM UP!

If you want to sprint/run faster, move more efficiently and prepare your body for high intensity training, a dynamic warm up needs to be part of your routine.

A good dynamic warm up isn’t just about stretching your muscles. It’s about actively preparing your body for the physical demands of your session.

Here’s why it’s important:

🔹Increases muscle temperature - Helps your muscles contract more efficiently and prepares them for explosive movements.

🔹Improves joint mobility – Takes your hips, knees and ankles through controlled ranges of motion needed for sprinting.

🔹Improves dynamic flexibility – Prepares your muscles to lengthen and shorten during movement without relying on prolonged static stretching.

🔹Increases blood flow – Helps deliver oxygen to working muscles as your body transitions from rest to exercise.

🔹Prepares your muscles and tendons – Gradually introduces movement and loading before the higher forces experienced during sprinting.

🔹Improves movement readiness – Helps reduce stiffness and prepares your body for the next stage of your warm-up.

💡 Remember: A dynamic warm up is only one part of your preparation. It should be followed by progressive sprint drills and accelerations before high speed running.

Don’t rush through your warmup just to get to the main session. The quality of your preparation matters!

📌 SAVE this dynamic warm up routine and try it before your next track session.

👊🏽 FOLLOW for more sprint training, speed devd performance tips!

#sprinttraining #dynamicwarmup #athlete #trackandfield #explorepage

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Decent day. Watch for December.. #talksoon #workoutmotivation #trackandfield #sprinter #speed

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#workoutmotivation #trackandfield #sprinter #speed

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Hardest days of the week😣#trackandfield #sprinter #workoutmotivation

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If you want to run faster, produce more power and handle the demands of another season, your off-season strength work matters.
And for athletes, that means developing strength, power and control one leg at a time.

Running, sprinting, jumping and changing direction all require you to produce and absorb force through one leg at a time.

That’s why unilateral training should be part of your strength & power work.

Single-leg training can help:
🔹 Build strength through each leg independently
🔹 Improve stability and control at the hip, knee and ankle
🔹 Reduce strength imbalances between sides
🔹 Improve your ability to produce force from one leg
🔹 Develop coordination and athletic movement
🔹 Build single-leg power that transfers into sprinting and jumping

Single-Leg Strength & Power Session 👇🏾

🔵 Single-Leg Squats
🔵 Front-Foot Elevated Split Squats
🔵 Single-Leg Step-Ups
🔵 Single-Leg Box Hang Cleans
🔵 Single-Leg Box Hang Snatches
🔵 Single-Leg RDLs

You still need bilateral strength work, but if your sport requires you to perform on one leg, you need to train on one leg too.

📌 Save this for your next strength session.

👇🏾 Send me a DM or Comment if you’re interested in a bespoke training plan built around your goals, sport and performance needs.

#athlete #sportsperformance #coach #strenghtandconditioning #explorepage

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Building speed starts with learning how to produce and apply force.

Track session with Josh focused on explosive power, reactivity and speed.

🔹Med ball throw variations — developing explosive full-body power.

🔹Med ball push into 20m acceleration — producing force and immediately transferring it into sprinting.

🔹60m build-up runs — gradually increasing speed while reinforcing rhythm and mechanics.

🔹Hurdle jumps into continuous bunny hops — developing reactive strength, stiffness and quick ground contacts.

🔹Strides @ 90%— progressing the intensity while focusing on staying relaxed, maintaining good mechanics and running fast without forcing it.

Everything has a purpose — develop the qualities, then transfer them into sprinting.

Build power. Apply force. Run fast. ⚡️

Want to improve your speed and performance?
DM “COACH” for coaching enquiries.

#athlete #sprinter #trackandfield #sportsperformance #explorepage

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🚨 NEW SIGNING ALERT 🚨
Please welcome @ben_dew4r to the Pro Body Performance remote coaching team!
Event: 400m
PB: 49.38

Full circle moment for me, we were training partners a few years ago, now I get to be his coach. Ben’s got serious talent and a serious work ethic and we’re about to take that 49.38 even lower.
Excited to get to work for next season.

Want to join the team? DM me “COACH” and let’s talk.

#athlete #400m #explorepage

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Most footballers train muscles. We train movement. ⚽️🏃🏾‍♂️💥

Getting ready for pre season means preparing for the demands of the game, not just the gym.

Session with a Crawley Town centre back focused on:

🔹Isometric strength to improve tendon stiffness and resilience.
🔹Lateral plyometrics to develop explosive change of direction and defensive movement.
🔹Single-leg strength and power to build force production where football is actually played.

Football is played one leg at a time. Sprinting, cutting, tackling and accelerating all rely on unilateral strength and the ability to absorb and produce force efficiently.

The goal isn’t just to get stronger it’s to become faster, more powerful and more resilient when it matters most.

Want to train like an elite athlete? DM me to see how we can take your performance to the next level.

#athlete #coach #sportsperformance #strenghtandconditioning #explorepage

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The sprint drill progression every athlete should master.

If your sprint drills have no purpose, you’re just wasting your warm up.

This progression builds sprint mechanics step by step:

🔹A-Walk – Learn posture and positions.
🔹A-Skip – Add rhythm, stiffness and coordination.
🔹A-Switch – Improve leg exchange and ground contact.
🔹A-Run – Transfer everything into sprinting.

Master each drill before moving to the next. Better mechanics lead to better acceleration, higher top speed and a lower injury risk.

Don’t just go through the motions make every rep count.

Follow for more sprint performance tips.🤝

#athlete #coach #sprinter #asmr #explorepage

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