Foundational Movement and Explosion – Stark Strong Performance

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Course Content

**START HERE** 1 Topic | 1 Quiz

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Start Here Quiz

The WHAT, WHY, and HOW Behind Crafting Your Perfect Athletic Roadmap 8 Topics | 1 Quiz

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4 Pillars of Running

Example Program

Flow of a Workout

Testing Protocols

The WHAT, WHY, and HOW quiz

Savage Speed Systems 4 Topics

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TOOLS TO GET YOU FAST and earn that starting spot on the next level team

COMMON MISTAKES keeping you from reaching your goals

PROGRAM DESIGN so you don’t need to rely on anyone besides yourself

Acceleration/Forward Speed 11 Topics | 2 Quizzes

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Hip Projection Load Lift

Banded/Release/No Band Sprint

10, 20, 30 yd Sprint

Med Ball Projection Sprint

Plyos 17 Topics | 1 Quiz

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Double Leg Plyo Warmup

Low Level Plyos

Single Leg Proprioceptive Hops

Single Leg Calf Raise + Single Leg Pogo

Double Leg Pogos

Distance Double Leg Pogos

Thigh Pop Plyos

Explosive Broad

Skips for Height/Distance

Skip/Bound to Sprint

Single Leg Bounds

Knee to Feet Jump (for distance)

Reverse Hop to Long Jump

Horizontal Box Jump

Strength and Stability for Explosion 34 Topics | 1 Quiz

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Crawl Stance Glute Med Warmup

Glute Med Circuit

5th Ball Warmup

Single Arm Single Leg Linemen Hold

Standing Overhead Hurdle Trail Leg

Ankle Band Warmup

Standing Kickouts

Single Leg Hinge Hold with 3 Cone Touch

Single Leg Straight Leg Bridge Hold

Supine Rainbows

Partner Ab Stiffness

Kettlebell Hip Hinge Pass

Single Leg Pallof Hold

Split Stance Balance with Partner Ward

Gladiator Wall Abs

Partner Superman Hold with Dumbbell

Long Lever Plank

1 of 2

Deceleration/Force Absorption/Change of Direction 16 Topics | 1 Quiz

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Landing Mechanics

Depth Jump Progression

Split Stance Switch

Split Stance to 90˚ Acceleration

Split Stance to 1 Step to 90˚ Acceleration

Double Leg Attack with Lateral Jab

Double Leg Lateral Hop to 90˚ Acceleration

Shuffle Zig Zag

3 Step Continuous Decel

3 Step Decel to Left/Right

3 Step 90˚ Zig Zag

3 Step Turn and Go

1/2 Kneel to Jump

1/2 Kneel to Shuffle

Bound, Bound, Sprint (lateral)

Deceleration and Change of Direction

Recovery 6 Topics

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5 Minute Stretch

Foam Roll/LAX Ball Rollout

Rest Day/Cross Training

BONUS: Creating the Wholesome Athlete 4 Topics

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Why You Play Your Sport

Humbly Cocky and Grateful

Course Completion