As a coach/athlete coming from 50 years of distance/middle distance backround, this is a revelation. A very beautiful revelation. Not so much the drills themselves, most of which I have seen and/or done (a couple of cool new ones thought), but the wonderfully energized and performative expression of pure speed and athleticism. Even the three-year old, so confident and happy! Exactly what I have been seeking; thank you Tony.
@coachtonyholler
2 жыл бұрын
Wonderful!
@blainehockley7485
4 күн бұрын
I am 62 and restarting a running life after a heart attack. I like your system, and thoughts for master running
@elijahebbert6884
2 жыл бұрын
That thumbnail is awesome
@coachtonyholler
2 жыл бұрын
Thank you.
@PullsPressesCarries
6 ай бұрын
I'm a washed up meathead in his late 20s looking to use the strength I've developed to improve my ability to sprint fast. Will definitely add these to the routine here and there (combined with sprinting). Thanks for putting this out there for free.
@DanielVassell-b9r
6 ай бұрын
all the best on your recovery!
@therealcoachbobby
2 жыл бұрын
Thanks Coach for the incredibly helpful info and drills. I try and use it all with my athletes and they are getting so much faster!
@coachtonyholler
2 жыл бұрын
Great to hear!
@ivanakoroma9705
2 жыл бұрын
@@coachtonyholler 0⁰0
@baoho9809
2 жыл бұрын
I'm so glad I discovered your channel coach!
@coachtonyholler
2 жыл бұрын
Welcome aboard!
@captainted696
2 жыл бұрын
I love ur ideas for getting kids to buy in that it’s not all drudgery! Kid want to compete. It’s instinctive. Mixing up drills with recording and timing. So smart. Kids tell other athletes to come to our practices. We do coed relays and insert linemen to ramp up the enthusiasm.
@coachtonyholler
2 жыл бұрын
Kids are good at what they like, obsessed with what they love.
@LanceMangham
11 ай бұрын
Back in the early 1980's my track coach introduced plyometrics to us for the first time. We had never heard of it - it was a new phenomenon that my track coach quickly latched unto. Our coach, who happened to be the woodshop and architecture teacher, quickly built five sturdy boxes that a group of us went to work on right away and 3 days per week. We did many variations of box jumps from doubles to singles, etc. We of course accompanied those box jumps with a series of bounding on the football field. We actually got hooked on plyos and performed this new found routine religiously. For me personally I went from 50.20 in the 400 to ultimately running 48.79 and 21.78 in the 200. Out of the 20 track & field championships won at my old high school my track coach engineered 10 of those. He was a voracious researcher in finding new ways to make athletes faster. Today I'm a HS science teacher and have been coaching XC/Track a long time. It never ceases to amaze me, even after all these years, what plyos do for your athletes and your program.
@coachtonyholler
11 ай бұрын
Your coach was way ahead of his time. 50% of modern day HS programs still run laps and do no systemic plyometrics. I went big on them in 1994 and they’ve been a focal point ever since.
@jeffmax2941
11 ай бұрын
That's a tuck jum
@jeffmax2941
11 ай бұрын
Jump
@sontewong9935
2 жыл бұрын
That's awesome! I have used some of these exercises but I have a much better understanding of how to Feed The Cats! 🐆
@coachtonyholler
2 жыл бұрын
That's great!
@watchdogs6636
Жыл бұрын
Everything you said in this video is A1 ... As a coach in the state of virginia with 33 State champions in 22 years ... Take this man words as gold , achieve them deposit to them in the mental bank ... Remember speed kills y'all 💪😎 !!!
@coachtonyholler
Жыл бұрын
Thanks Coach!
@SWOOP_68
2 жыл бұрын
Coach...the kids are happy with their results, they are shocked to see such quick results.
@coachtonyholler
2 жыл бұрын
Feed 'em.
@godineztrackandfield
2 жыл бұрын
Was just looking for more information on this this week! Thank you!
@coachtonyholler
2 жыл бұрын
Glad it was helpful!
@geoffhennessy275
Жыл бұрын
I did these wicket drills and because it was different than what we were used to we got much more concentration. We call the airplane “The Albatross” just to give it our own title.
@sergekamga4512
11 ай бұрын
That’s awesome. I see what to prioritize at the gym
@berner
6 ай бұрын
I start training in April to beat the 100m sprint in 8 seconds. I can use all the help and training advice I can get.
@coachtonyholler
6 ай бұрын
8 sec????
@berner
6 ай бұрын
@@coachtonyholler I know, right? Gonna be a few years (even if it's not humanly possible), but I figure aiming for 8 seconds is better than aiming for 12 :) Here's to hoping my RR ACTN3 gene helps with that.
@fatmansprinter
2 жыл бұрын
Trained my son today in poor weather conditions fastest 10m fly today with freelap 1.03 - 21.7mph + 1.07 and 1.09 - We did 3 x flying 30m (total run was 50m from standing and last 10 of 30 was the flying 10m) 3.35 3.34 and 3.26 for the 30`s 20.1 to 20.6mph. He`s also run 17.15 over 150m which was 19.5mph. His face when he runs a quick time is all I need to know the money was worth spending on one of these systems. Loving training this way even though is was freezing and sleet rain at times today in the UK.
@coachtonyholler
2 жыл бұрын
Play the long game!
@fatmansprinter
2 жыл бұрын
@@coachtonyholler We just did the 3 sprints today 150m total with spikes - The 150m was Monday in glorious sunshine. Thanks for all the helpful vids.
@Joel-5747
2 жыл бұрын
Humans are complex enough. Add too much complexity to the learning environment and you probably get more mush... Thanks for sharing, Tony. Keep em fed.
@gregorysweeting2512
2 жыл бұрын
Great video presentation.
@coachtonyholler
2 жыл бұрын
Thank you!
@coachojoi8
2 жыл бұрын
Thanks Elite coach! Your the best
@dna1238
Жыл бұрын
👍💯🐆 If at first you don't get the cat analogy, you will 💪👏
@rolandtupola
2 жыл бұрын
Tony I love love love your everything!!! Important question, my son is 8 yrs old and I want him to have this speed in track and football speed in the works. How do I divide the workouts in order of importance from speed workout, football workout speed, and X factor??? Thx
@coachtonyholler
2 жыл бұрын
2 speed workouts and 2 x-factor workouts per week. s - x - off - s - x is a great 5 day format.
@Leonidas-eu9bb
2 жыл бұрын
I must say i basically like your approach. But i also figured out that jumping in general does not improve sprinting as much as we want it to do. Yes obviously people who can jump well are generally faster. The reason behind this i think is those people have generally higher explosive strength/RFD from the beginning and/or better coordination. But correlation is often not causation. Improving the skill of jumping by practising jumping will not translate to sprinting mainly because of the difference in motor pattern. Some jumps like single leg speed hops can help because they are more specific Boom Booms are not typical jumps. I think they work much better than a classic boxjump because they better target the sprint specific movements. I also observed that improvement in jumping without any specific jump training (this happens mostly through maturing) will also lead to a similar improvement in sprinting. The same is true for strength training. Doing it will most likely improve your lifting numbers but do nothing for your sports skill. But getting systemically stronger without any specific strength training (for example by using PEDs or by maturing) will lead to improvements in every skill wich requires some type of speed or power. For me it leads to the conclusion that non specific training should be mainly used to improve ones hormonal and neurotransmitter milieu. It will make the body systemically stronger aka more resilient. Just some sidenote: I read that the MVP track club used the broadjump as a test and no athlete jumped over 10 feet! Including Asafa Powell one if not the most explosive sprinter! Honestly i doubt this claim myself. The artical quoted Steve Francis former coach of MVP.
@coachtonyholler
2 жыл бұрын
Can't sprint everyday. Doing low dose plyometrics is practiced by every sprint coach in the country. Thanks for your thoughtful and intelligent response.
@JC12258
7 ай бұрын
Great resource, thank you. How many and how often does one do these drills?
@coachtonyholler
7 ай бұрын
4 days a week.
@JC12258
7 ай бұрын
Thank you. Would you do all of these in the video in one session?
@coachtonyholler
7 ай бұрын
@@JC12258 No.
@BenBreeg1138
Жыл бұрын
Have you ever worked with skaters and if so how have you adapted this (if you have)? If not, what are your thoughts on using or adapting this for hockey players? More inclusion of lateral movement and force production?
@coachtonyholler
Жыл бұрын
Personally no. But the Arizona Coyotes feed the cats.
@petrastoveken8663
2 жыл бұрын
Re spacing of wickets: would it be the same for female sprinters and Master grade sprinters? 6 feet or better to shorten the spacing according to ability? Thanks for the great content!
@coachtonyholler
2 жыл бұрын
Start at 6’ and max speed. If they aren’t fast enough, reduce. All high school boy track athletes can do 6’.
@geoffhennessy275
9 ай бұрын
I could never get throwers to like running. Now they all want to know “who’s faster.”
@coachtonyholler
9 ай бұрын
Love it!
@karintondjikpe6535
9 ай бұрын
We do all of these drills on every X factor day or a couple?
@coachtonyholler
9 ай бұрын
Variety, no two x-factor workouts the same.
@klaasdeboer8106
3 ай бұрын
Maybe distance running kills sprinting, but I wonder if sprinting and doing these drills would be bad for a recreational marathon runner?
@coachtonyholler
3 ай бұрын
As long as you do sprint stuff when fresh, win-win.
@klaasdeboer8106
3 ай бұрын
@@coachtonyholler Thanks! Seems very relaxing to start the day with in weeks when I have little time for long runs, and I have allways thought "a couple of sprints every other day keeps the fysiotherapist away!"
@arnie365
2 жыл бұрын
Tony, I love your philosophy... but please, DORSIFLEX! Dorsiflex in the drills and jumps enhances the power output and engrains good sprint foot strike mechanics!
@coachtonyholler
2 жыл бұрын
Great suggestion!
@miltonwilliams3022
2 жыл бұрын
Dorsiflexion occurs naturally when we run. You don’t have to think about it.
@D.Showwofficial
6 ай бұрын
@@miltonwilliams3022you do have to think about it
@1mdwood
2 жыл бұрын
How much days a week do you have the kids do plyometrics and box jumps? Do you do plyometrics all year or do you stop during the season?
@coachtonyholler
2 жыл бұрын
We do more in off-season but we microdose plyos in-season.
@sergioangulo9888
Жыл бұрын
How much recovery time between wickets runs?
@coachtonyholler
Жыл бұрын
30-40 sec
@totallyraw1313
2 жыл бұрын
Wasn't it the late, great Charlie Francis who said wickets were "total horse manure"?
@coachtonyholler
2 жыл бұрын
Charlie wasn’t perfect. 🙂
@phantomgaming9334
Жыл бұрын
Coach if i am doing these drills then how many drills per workout and how many sets and reps and thanks for the video ❤
@coachtonyholler
Жыл бұрын
Doesn’t matter as long as you don’t burn the steak. Be creative. Everyone wants an exact recipe… THERE IS NO RECIPE. Learn to cook instead.
@phantomgaming9334
Жыл бұрын
@@coachtonyholler thanks for information
@phantomgaming9334
Жыл бұрын
@@coachtonyholler coach how many days in a week we can run a max effort sprints like 30mflys and how much rest is necessary between sprint sessions/days
@coachtonyholler
Жыл бұрын
@@phantomgaming9334 Sprint 2-3 times a week. 3 off days. X-Factor the others.
@Allblue1
2 жыл бұрын
I have a big question (im about a month till the start of season) is there anything I should add or change My program: Monday :Gym Leg day Tuesday: Track Day (Top speed training) Wednesday upper-body Thursday: Track Day endurance sprint training Friday: Heavy Gym Leg day Saturday Upper Body Sunday: Block work I will use drills as part of my warm up
@vishaalramesh7
Жыл бұрын
It was better if the gym leg day done after the top speed training. Any session other than sprint or track is better when done after the track session as energy can be prioritized on sprint sessions.
@INEXHAUSTIBLEGRIND
10 ай бұрын
If I'm sprint Monday - Thursday - Saturday, would X-factor stuff on Tuesday and Saturday be burning the steak? (lifting lower after every speed day, upper after every X factor day)
@INEXHAUSTIBLEGRIND
10 ай бұрын
Tuesday and Frida X factor days sorry *
@coachtonyholler
10 ай бұрын
Depending on how much you do and how much sleep you get, you should be fine.
@INEXHAUSTIBLEGRIND
10 ай бұрын
Really not much, X factor is some vert jumps, broad jumps, then like 10 minutes of drills, speed Is the atomic workout, lifting is standard squat hinge push pull @@coachtonyholler
@shawnjohnson1147
18 күн бұрын
My son is barely over 4 ft. How far should I have the wickets
@coachtonyholler
18 күн бұрын
@@shawnjohnson1147 Experiment. No reaching. 4 feet apart???
@shawnjohnson1147
18 күн бұрын
@@coachtonyholler thanks sir
@shawnjohnson1147
18 күн бұрын
@@coachtonyholler he’s just over 4 ft tall
@coachtonyholler
17 күн бұрын
@@shawnjohnson1147 I know that. 5’6” to 6’0 tall kids go over hurdles spaced at 6’ so TRY 4’ spacing. EXPERIMENT.
@turtleisland6245
Жыл бұрын
How often during the week?
@Bu11yBa11
Жыл бұрын
Can any of the X factor drills be substituted or interchanged with the 10 drills that are in the atomic workout?
@Bu11yBa11
Жыл бұрын
@coachtonyholler ?
@Peterpeterchan
2 жыл бұрын
How far between the wickets?
@coachtonyholler
2 жыл бұрын
6 feet
@ishowvelocity1010
2 жыл бұрын
Does this improve top speed
@coachtonyholler
2 жыл бұрын
If fast people do an exercise better than slow people, we can have a "reasonable hunch" that as we improve at that exercise, we will improve speed. It's not all science.
@jeffmax2941
11 ай бұрын
Tuck jumps
@jackcarpenters3759
Жыл бұрын
there is research that sais bounding doesn't work well for sprinting as other plyometrics. I am following some vids of this coach and so far most of the stuff is just made up.
@coachtonyholler
Жыл бұрын
Then don’t watch the videos. Researchers don’t coach. I do. Hundreds of track and football programs now feed the cats. I’m friends with almost any researcher or coach of sprinting you can name.
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