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Keith Belton

@teamthumpfoundation

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“TeamThump is a 501c3 Nonprofit organization that aims to build healthy communities through education and fitness“

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Stop yelling “KNEES UP” at an athlete who physically can’t get them there. 🚫🦵

“Knees up” is a great cue, but cues are software. If the knees still won’t come up, it’s a hardware problem. ⚙️

Watch the knee. Then ask what’s lifting it. 👀🦵

8 weeks of hip flexor training cut 40-yd times by 3.8%. 📉
You don’t fix hardware with more cues. You fix it in the weight room. 🏋🏾‍♂️

You don’t fix hardware with more cues. You fix it in the weight room. 🏋🏾‍♂️

Knee lift is the output. Strength is the input. 🔥

💾 Save this · 📲 Send it to your coach
Slots are filling up FAST. DM to claim yours.

Be Unbreakable. 🖤❤️ by @teamthumpfoundation

170+ drills.
One library.
Updated every month. 🎯

Every ISO, power, speed strength, plyo and mobility drill I use with my athletes, organized and searchable from your phone.
Founding member spots are open now.

DM me “TRAINING” and I’ll send you the details. 📩
Be Unbreakable. ❤️ by @teamthumpfoundation

Push the bar. March the hips. Absorb then explode. 🔥

Three drills, three jobs, zero fluff.

Want the full playbook? I’ve got 50+ Drills built for speed and change of direction. DM me. 📩

Be @unbreakableharts ❤️‍🩹 by @teamthumpfoundation

2 Drills . 1 Faster Stride 🐆

Every stride has two jobs: what happens on the ground and what happens in the air. These two drills train both.

- Leg recovery: They train the quick lift and return of the leg, which is the “air” half of every stride.

- Rhythm and frequency: The fast, alternating pattern builds the timing of your steps.

- Posture: Staying tall and not leaning back teaches you to hold a sprinting position.

- Horizontal force: The resistance makes you push the ground back, which trains the force that drives you forward in the first steps.

- Acceleration : Heavy resisted work is commonly used to build the push phase of a sprint start, and research on heavy sled sprints suggests it can improve acceleration.

- Angle : The resistance pulls you into a forward lean, so you learn to hold one straight line from head to heel.

Drills prepare the stride but don’t replace sprinting, so they work best as part of a warm-up or technical block, not as the main training . DM me for Training 🏎️ by @teamthumpfoundation

Why does in-season training look DIFFERENT then off-season? 🤔

Because in-season, your job isn’t to break your body down. It’s to protect it. Every session should leave you feeling better, not wrecked. ❤️‍🩹

🔹 Banded Distractions: open up tight hips & ankles
🔹 ISOs: stronger tendons, less soreness
🔹 Mobility: Keep your range of motion so you can stay healthy and lower injury risk when games are stacking up

Your CNS needs proper stimulus & recovery in season

Want the full guide? Comment “CNS” and it’s in your DMs. 📩

#unbreakableharts #sportsperformance by @teamthumpfoundation

When you know the why behind the what, you don’t need to add extras. You don’t need ten drills when 5️⃣ will do the job.

Know the why, trust the work, skip the noise 🙉

Fast isn’t built by doing more. It’s built by doing the right things, the right way, at the right time. 🧮

Keep it simple. Stay consistent. Get better. 🤞🏾

#UnbreakableHarts

Speed doesn’t need to be complicated.

Simplicity is how you get better. by @teamthumpfoundation

“ The Few, The Proud, In-Season Athletes “ 🫡🏁

S/O my dawg @khernandez.2031 he legit stays on his grind in & offseason . Y’all see it and I have to applaud the kid 👏🏾

In-season training benefits : helps athletes maintain their strength, speed & power while aiding prevention of late-season fatigue and injuries

#unbreakable by @teamthumpfoundation

These Boys 🛝’n

🆕 Personal Best : 24.1 MPH

It’s amazing seeing these boys improve session to session
& it’s a blessing to be apart of their growth and development

Let’s Keep Growing 🌱
#grateful by @teamthumpfoundation

S/O @greedyjames7 for blessing the 🆕 Location in Mo City

⏰: @ovrperformance ( Fly 10 @ 22.1mph )

We on the South Side each Sunday 9am at Baines 🛝

📍: @unbreakableharts ❌ @pick6sixx

DM to 🔒 in

#fastfamilia #trapboomin #lsu by @teamthumpfoundation

This is why [ we ] do what we do. God is Faithful 🙏🏾 by @teamthumpfoundation

🐻

Director of Football Performance : @competition.me

To watch the full clip click the link in bio

U-C-L-A! Fight! Fight! 🐻🔵🟡

#ucla #football #sportsperformance #strengthandconditioning by @teamthumpfoundation

Ya’ll already know who’s the BEST Running Back is in this picture!

@jk.dobbins2 ❌ @competition.me ❌ @chxsenn1

#rbu by @teamthumpfoundation