Laredo Sports Performance

Want to get faster? Sprint!

Want to get faster? Sprint! We started the summer with 60 yard sprints for our Max Velocity days and it built up to 90 yards.

Transitional Starts: 5 yard crossover run into a 25 yard sprint. We’ll do different transitional starts with shuffles, crossover runs, and backpedals. You do the transitional movement in the same or opposite direction of the sprint.

Isometric Zercher Squats: cross country runner 🏃. We pause to recruit more motor units and to enhance the speed in which they fire.

Eccentric Zercher Squats: this was Anthony’s first day with me. He lifts 5 days at the high school. Said he benches 290 and this workout was the hardest in his life. It was standard workout for us other than Eccentrics, I typically wouldn’t start an athlete with eccentrics on day 1. Since he’s already been lifting 5 days a week at high school, I felt comfortable starting an eccentrics phase with him.

Eccentric Zercher Squats: same benefits of a front squat but protects the wrist for the athletes that lack shoulder external rotation and can’t get the elbows up, no axial loading on the spine, so safer on lower back compared to back squat, strengthens the up back. The slow lowering trains type II muscle fibers, stretch reflex, stretch shortening cycle, builds hypertrophy (muscle mass), and joint stability through tendon stiffness, and most importantly is the absorption of force. If body can’t handle forces being placed upon it, it will break down. A house is only as strong as by as its foundation!

Figure 8 Run

Earthquake Squat to train the stabilizer muscles. Strength training is always about how much weight you lift! Stabilization is just as important for injury prevention.

You want to get faster? Sprint! Kids hitting 80 yard sprints.