Introducing For the W, brought to you by the WGSD Foundation. Check out the video narrated by Joe Buck and learn more about the campaign - wgsdfoundation.org/for-the-w/ Proposition S, a no-tax-rate increase bond issue, was passed in 2022 to improve the facilities and infrastructure

Can you imagine how much more improvement a 12 year old will get with speed over years of doing high knees, butt kicks, and skips correctly instead of wrong year after year? (Inspired by Missy Mitchell-McBeth). Program drills together in a correct order to stress appropriate form.

If you are LOST on how to structure a speed day… I made this video to give you a GUIDE on building a speed day Make sure you use it!

Put the young athlete into an environment to be able to react, learn and figure it out. Slowing them down to learn a specific technique only hinders their progress. The best technique is the one that accomplishes the task in that situation ... "As a matter of fact, asking an

Decel progression 10yd accel 3yd decel 15yd accel 5yd decel Assisted decel 135° single step to decel 135° jog 3 step to decel 135° run 3 step to decel (Same with 45° with catch instead of decel) 628 run yds 173 accel yds 38 decel yds 42 yds > 12mph 70% velocity

Oldie but a great one… 🏃🏻‍♂️11 of my fav speed day accessories 1. Ball deadbug 2. Dynamic step-up 3. Prone partner hammy curl w/ med ball 4. Ball hammy ISO 5. Supine knee lift ISO 6. Standard ball hammy curl 7. GHR ISO hold 8. Ball hammy flutter 9. Banded deadbug 10. Ab rollout

Some key points to remember when training speed: 1) Throw things fast & far 2) Jump horizontally 3) Sprint with resistance 4) Sprint without resistance 5) Lift heavy 6 Lift explosively 7) Become a better mover

The 3 most ignored parts of your fitness routine: 1. Balance 2. Mobility 3. Strength Here are 10 exercises to help you build your body: