Fast University @fasterperiod Twitter profile

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Fast University

@fasterperiod

2 years

Track is a sport that tells no lies. If you’re not committed to it you will get exposed quickly.

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Fast University

@fasterperiod

2 years

S N A P D O W N D R I L L : Drill Reinforces: ✅ Proper posture ✅ Neutral pelvic tilt ✅ Stiff stance leg ✅ Putting feet down under COM 🗣this drill is great to implement early in development and in offseason.

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Fast University

@fasterperiod

3 years

Track & Field isn’t the type sport you can dominate being part time.

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Fast University

@fasterperiod

2 years

F R O N T S I D E M E C H A N I C S : Contrasting Sets allows athletes to develop adaptation towards having less right to left deviations. The athlete learns how it feels and is able to apply force more effectively and efficiently with less side to side motion in their runs.

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Fast University

@fasterperiod

2 years

Rhythmic Drilling: We have both our sprinters and are hurdlers do rhythmic drills that challenge them to be able to hold their posture while dynamically alternating.

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Fast University

@fasterperiod

2 years

Stability / Mobility Routine: Active recovery is important so add days of recovery and stability to give your athletes an opportunity to recover and heal their bodies and allow the CNS system to reset…not only does it help your athlete physically but also mentally recharge.🔋

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Fast University

@fasterperiod

2 years

🗣PSA: The most elite sprinters are able to run the 400m at an elite level. You don’t have to run an open 400m but you have to at least be able to be on the 4x4 to be considered ELITE.

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Fast University

@fasterperiod

2 years

Track is not a friendly sport it’s much like prize fighting you must be set on training and preparing better than the next person to be able be a champion. Everyone is fighting for the same top spot.

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Fast University

@fasterperiod

2 years

DONT FEED THEM CATS. If you sprint and don’t do any special endurance or speed endurance work then you won’t be able to compete at the highest level. You may get away with running some decent 100m times but to be a complete sprinter you must have the ability to handle the 400m.

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Fast University

@fasterperiod

1 year

PSA: In Texas making it to state is actually harder than competing at the state meet. Athletes who could win at most other state meets won’t even make it past regionals here.

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Fast University

@fasterperiod

2 years

Focus on your race and your lane. That will give you the best opportunity to perform your best. You can’t control if someone is running better than you but you can control if you’re running your best.

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Fast University

@fasterperiod

1 year

FOOTBALL 🤝TRACK Being fast is condition and skill that takes refinement. Spending the offseason getting faster is a major 🔑 on the next level. Athletes: @ohthatsNajee22 @IsraelMukuamu @isaiah_spiller

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Fast University

@fasterperiod

2 years

B-skips teaches athletes the proper movement patterns and posture necessary to be proficient at top end (frontside) mechanic: ℹ️Maintain neutral pelvic tilt ℹ️Maintain highly heel recovery ℹ️Snapping ⬇️ with a slight cast in front landing under COM.

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Fast University

@fasterperiod

2 years

🅿️ U S H T H R O U G H T H E H I P S : When learning how to push one of the hardest aspects to grasp is the commitment of the hips and projecting through horizontally due to the fear of falling.

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Fast University

@fasterperiod

2 years

PSA: PROGRESSION = Running faster than last year this time.

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Fast University

@fasterperiod

2 years

OUTDOOR SEASON >INDOOR SEASON.

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Fast University

@fasterperiod

2 years

I’m focused on me running faster than me. I can’t control what you do. #stayinyourlane

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Fast University

@fasterperiod

2 years

PSA: Running fast indoor is a good indicator but not the predictor of your outdoor time. It’s all about how you continue to progress & finish at the end of the season.

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Fast University

@fasterperiod

1 year

PSA: Highschool coaches if you care about your athletes health and recruitment then stop putting them in the 4x2 and the 200m in the same meet. It sends the message that you care more about meet points than their longevity or ability to set a PR in their open event.

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Fast University

@fasterperiod

2 years

The movement patterns you develop in your drills become the mechanics that you adapt in your sprinting. Be detailed and intentional when drilling. Key cues: ✅ Feet Dorsiflexion ✅ Midsole to forefoot foot-plant ✅ Ankle over knees ✅ Landing under COM ✅ Tall Hip Height

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Fast University

@fasterperiod

2 years

If you run the 400m it’s not mandatory that you train any distance over 350 meters in a rep. Compromising technical integrity is not necessary to achieve development in specific energy systems. We don’t have to sacrafice form to get in proper conditioning.

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Fast University

@fasterperiod

2 years

The benefit of isolating one leg at a time is that it exposes athletes to inefficiencies in each leg that can be refined and improved upon. Drill reinforces athletes on how to: ✅ Maintain body posture ✅ Maintain Tall hip height ✅ Cycling while applying force ⬇️ under COM

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Fast University

@fasterperiod

1 year

PSA: All those 600’s 500’s and 400’s y’all did and you’re still dying at the 250m mark?🤔 ❌Running slower longer doesn’t prepare you to run at race pace longer. ✅To be effective in maintaining high velocities you must adapt to running at or near those velocities.

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Fast University

@fasterperiod

2 years

K N E E L I N G S T A R T S : This start stance forces athletes in the position where they have to learn how to project powerfully horizontally to be able to push their bodies out.

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Fast University

@fasterperiod

1 year

FOOTBALL 🤝TRACK @isaiah_spiller is back from his rookie season focused more than ever to increase: ☑️Overall Speed ☑️Explosiveness ☑️Stability the greatest aspects is that not only do you get faster but it also allows you to play faster longer and prevents injury.

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Fast University

@fasterperiod

2 years

If you haven’t been consistent in training all year why are you expecting consistency when it is time win championships? Consistent Training = Consistent Results.

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Fast University

@fasterperiod

1 year

For those who were missing practice, skipping workouts, and just doing the minimum it’s almost time to show what that looks like on the track. This sport will expose you quickly.

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Fast University

@fasterperiod

2 years

🅿️USH THROUGH THE GROUND: A very common mistake is that athletes will tend to only apply force at the ground and not through the ground which allows the athlete to cover more ground by displacing their body far more effectively.

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Fast University

@fasterperiod

2 years

Teaches athletes to put their feet down faster while maintaining proper body posture and mechanics. Once the athletes has become adapted the frequency pattern then contrast into the stride length pattern you should see a more fluid and efficient run.(covering more ground)

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Fast University

@fasterperiod

1 year

HIP MOBILITY: Between our reps, we like our athletes to stay activated, as well as mobile throughout their hips,back, and groin. Our mobility routine ensures that our athletes are ready to fire, as well as prevent injuries.

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Fast University

@fasterperiod

2 years

🗣 Its a constant process of refinement as you’re working to develop more efficient movement patterns. Common mistakes at top end: ❌ Overstriding or reaching ❌ Inefficient arm strokes ❌ Anterior pelvic tilt ❌ Not applying enough force down ❌ Not covering enough ground

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Fast University

@fasterperiod

6 months

PSA: Just one coach believing in you and investing in you can change the trajectory of your entire life .

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Fast University

@fasterperiod

2 years

Run your own race.

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Fast University

@fasterperiod

2 years

The 🔑 is to not abruptly slam on the gas while running but to accelerate gradually while maintaining the proper body position that allows you to continually push forward down the track. You want the body,head, & eyes to gradually rise like a 🛫 taking off the runway.

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Fast University

@fasterperiod

2 years

🅿️ U S H I N G : Having moderate resistance allows the athlete to adapt the angles and positions it takes to push effectively. Focus: ℹ️Neck in Neutral Position ℹ️Arms Sweeping Low ℹ️ Maintain Low Heel Recovery @exergenie

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Fast University

@fasterperiod

8 months

-FORCE APPLICATION- How you hit the ground is determined by: POSTURE POSITION INTENTION STRENGTH Striking down from a high height is a common cue or hammer down from up top. The simple focus is apply large amounts of force ⬇️ effeciently to generate a reflexive response from…

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Fast University

@fasterperiod

2 years

🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩 If you’re coach is making you run mileage and you’re a sprinter. There are far better ways that don’t compromise your technique and form just to achieve condtioning. Running slow over time doesn’t prepare you to run fast at all.

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Fast University

@fasterperiod

2 years

☑️Feet are press flat & heel pressure stiff against the pads. ☑️Knees slightly internal rotated & stretch the Achilles in the back leg.(loaded pretension) ☑️Hips forward in neutral/deeper shin angle depth. ☑️Knees ⬇️with hand & neck relaxed in a neutral position. #blockstarts

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Fast University

@fasterperiod

2 years

You don’t have to run repeat 400m,500m, and 600m to be conditioned. They’re are many other ways to achieve that same goal that don’t require you to have to lose your form and technique to gain “conditioning”.

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Fast University

@fasterperiod

2 years

COMMON MISTAKES ON THE CURVE: ❌ Leaning ❌Not cycling ❌ Running inside of the turn instead of on top of it ❌Not maintaining a consistent stride pattern 🗣️the wickets forces the athletes to apply force down in a efficient pattern and effective posture/body positions.

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Fast University

@fasterperiod

1 year

PSA: 60m times don’t equate to 100m times. There is a whole other half of a race that you will have to account for and it’s not that simple. Seen tons of 6.6 dudes only run 10.3 and 10.4. 🗣️60m are for thrills and 100m pays the bills.

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Fast University

@fasterperiod

11 months

PSA: If you take 4 weeks off from training you will decondition to the point to where you are not the same athlete you were a month ago. Taking breaks are necessary but taking completely off is quite negligent to your progression.

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Fast University

@fasterperiod

1 year

PSA: Track meets will expose you. No need to explain because the numbers will do all the talkin. #trackisback

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Fast University

@fasterperiod

2 years

PSA: If you’re a college track coach and you don’t record your athletes practices. 🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩

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Fast University

@fasterperiod

2 years

PSA: Never wear your spikes on concrete.

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Fast University

@fasterperiod

3 years

TRACK IS…

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Fast University

@fasterperiod

1 year

I coach for the relationships not the awards.

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Fast University

@fasterperiod

1 year

PSA: If your coach has you doing milage as a sprinter then they are more than likely limited in knowledge of energy systems and race demands or just old school and rather just do what they have been doing when they were running. Either way it’s a major🚩🚩🚩🚩. #ignorancekills

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Fast University

@fasterperiod

2 years

Last years times are definitely not this years times.

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Fast University

@fasterperiod

2 years

First they ignore you . Then they laugh at you. Then they try to compete with you. Eventually they just copy what you do. Then they tell folks how they knew you.

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Fast University

@fasterperiod

2 years

Remember that each race is only an opportunity to learn from so that when it matters most (championships) you’re well prepared and seasoned to be able to execute to your best. We are not racing others but ourselves only.

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Fast University

@fasterperiod

2 years

Reinforcing proper mechanics and execution of the race model is imperative when running intensive tempo. Workout: 2x3x150m 4min rest 5 min between set after then 6mins rest and 2x50m 90%

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Fast University

@fasterperiod

1 year

Track is the only sport where you don’t wanna go pro out of high school. The way the economy is set up you do better going to college and getting an education along with a few and NIL deals. Don’t hop in this 🔥and lose value. STAY IN SCHOOL KIDS.

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Fast University

@fasterperiod

2 years

PSA: You can tell an effective program by how fast the slowest person is getting. Not just by the progress of the talented ones.

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Fast University

@fasterperiod

2 years

400m runners better listen.💯

Track Coaches Insider

@TXCcoachinsider

2 years

“You win races, you set PRs, normally, by running faster, using your speed early in the first 100 to 200 meters.” Sprints and Hurdles Coach @CoachErnieClark for @SanJoseStTFXC explains why speed is key over fitness and strength. Find more sprint clips:

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Fast University

@fasterperiod

2 years

The intensity and focus you approach practice with is what enables you to be able to execute at competitions.

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Fast University

@fasterperiod

2 years

They way my work ethic is set up you’re gonna have to see me eventually. -champion-

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Fast University

@fasterperiod

2 years

First they ignore you. Then they ridicule you. Then they try to compete against you. Then they try to become you. Then they tell others of how they knew you from the beginning. The journey is riddled by those who will not understand your purpose or calling. Keep it pushing.💯

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Fast University

@fasterperiod

2 years

LAST YEAR TIMES ARE NOT THIS YEAR TIMES.

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Fast University

@fasterperiod

1 year

PSA: I swear a 55m dash is as close to a street race as it comes. 🤣

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Fast University

@fasterperiod

8 months

STRIDE EFFECIENCY: Developing an efficient stride pattern is a process that takes the athlete being aware for where their body is as they are moving through the air. 🔑 Points: ☑️ Hips Maintaining a Neutral Pelvic Tilt. ☑️Attacking ⬇️ at top height ☑️ More frontside…

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Fast University

@fasterperiod

2 years

They don’t want it more than me. -Champion-

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Fast University

@fasterperiod

2 years

Nothing makes them quieter than when you succeed on em.

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Fast University

@fasterperiod

2 years

I’ve seen even the most seasoned coach still be able to be the example for movements and drills. Having the ability to be the example and show the athlete makes the process so much easier for them.

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Fast University

@fasterperiod

1 year

PSA: Track & Field is a very transparent sport. Those numbers don’t lie. #checktheresults

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Fast University

@fasterperiod

2 years

What God has for you no man can take away. Stay the course.

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Fast University

@fasterperiod

2 years

Having athletes to be able to understand the why’s behind what they do allows for them to better apply the concepts even when the coaches are not there. Take your time to teach more than you coach.

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Fast University

@fasterperiod

2 years

🗣Athletes: Remember to always drill with intention. #practicemakespermanent Refining a sprinters movement pattern is an constant ongoing process.

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Fast University

@fasterperiod

1 year

Everyone says they want to win until it’s time to be consistent and sacrifice. That’s what separates the good from the great… Winners from losers…Leaders from the followers. Are you willing to sacrifice short term fun & pleasure for long term success and glory?

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Fast University

@fasterperiod

2 years

I remember when I was overlooked and undervalued that’s why I work so hard to make sure you feel my presence and respect my worth. -champion-

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Fast University

@fasterperiod

1 year

PSA: There is a trend of people building their whole reputation as coaches off the success of one or a few talented athletes in a short span. A true successful program will show consistent results year after year with most of their athletes. Great talent can hide poor coaching.

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Fast University

@fasterperiod

2 years

Your relationship with your coach greatly impacts your outcome in your craft.

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Fast University

@fasterperiod

9 months

LEARNING HOW TO 🅿️USH: Its a fine combination of both horizontal as well as vertical displacement. FOCUS: 📈project their body through their hips as horizontally as possible, while maintaining the proper angles to attack back to the ground to push out into the race…

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Fast University

@fasterperiod

2 years

It’s me vs me this season. I’m my only competition.

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Fast University

@fasterperiod

2 years

If you haven’t PR’ed all season then it’s time to ask yourself and your coach why you’re not getting faster.

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Fast University

@fasterperiod

2 years

Team Success = Individual Commitment to the Team. The small things throughout the season that each athlete has committed to the team adds up to the teams’ success. ✅Not missing practices. ✅Encouraging each other. ✅Supporting each other. ✅Holding each other accountable.

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Fast University

@fasterperiod

2 years

Never let people with limited visions limit yours.

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Fast University

@fasterperiod

2 years

PSA: Last years times are not this years times.

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Fast University

@fasterperiod

2 years

Most parents often don’t understand the pressure of being a collegiate athlete: -First time being away from home. -Learning how to manage time from training and school. -Making new friends. -No longer being the best on their team. -Learning to be more self-sufficient.

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Fast University

@fasterperiod

1 year

PSA: Track is the type of sport that will quickly expose those who haven’t been fully committed from those who have. #numbersdontlie

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Fast University

@fasterperiod

7 months

PSA: Top colleges are not recruiting “100m runners” . If you’re seeking to be recruited by colleges be sure to realize that you’re expected to be able to contribute relative value in all of the sprints. You may not need to run the open 400m but trust you will be on that 4x4.

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Fast University

@fasterperiod

2 years

P O W E R F U L > Q U I C K : In heat of competing athletes may forget to remain patient and powerful at the start and begin to shorten their horizontal projection and momentum in order to attain more frequency. Focus: ✅Big arm-strokes ✅Longer ground contacts(patient)

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Fast University

@fasterperiod

1 year

PSA: Highschool coaches we understand that to keep your job you must win team titles. When it’s a non championship meet focus on helping athletes to be in an optimal situation to excel in their opens so they can get recruited. Colleges can’t see results that they don’t have.🤷🏽‍♂️

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Fast University

@fasterperiod

2 years

🗣️Quite often we see athletes who haven’t been taught correctly and choose to not use blocks due to the lack of confidence in their ability to use them effectively. When learning the basics in the blocks we like to focus on: ☑️STANCE ☑️STABILITY ☑️FORCE APPLICATION

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Fast University

@fasterperiod

2 years

Execution>Chasing times.

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Fast University

@fasterperiod

1 year

PSA: Last year times are not this year times. The results that you will reap this year will be reflective of the commitment,intention, and consistency that you have exhibited in this offseason. 🗣️Never think that you can cut corners in Track & Field.

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Fast University

@fasterperiod

1 year

🗣️ a common mistake is picking your hands up at the start, instead of sweeping them low at the ground. ❌ Picking up your hands will have your body projecting more vertically. ✅ sweeping low allows you to have longer contact on the front leg & project more horizontally.

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Fast University

@fasterperiod

2 years

I study harder because I want to see them become great. I become better as a person to equip them with a better mentor. I take time from my own family knowing that hopefully one day they will invest into mine. I am a coach.

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Fast University

@fasterperiod

1 year

IMPROVING THE START: ☑️ Sweeping arms low at the track. ☑️ Maintaining neutral neck position.

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Fast University

@fasterperiod

5 months

Learning how to 🅿️USH: Learning how to exchange limbs while holding the proper body position. 🗣️ quite often athletes have an issue with leading through their hips. This is one of the primary focus is in this movement. @Amariya_H13 C\O 2025 @LadyBTBA PR: 11.5 23.7

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Fast University

@fasterperiod

1 year

In order to achieve optimal stride length, it will take a combination of proper body posture, mechanics, as well as force application. The focus is to achieve this in all of reps so that it’s second nature when it’s time to compete. Athletes: @lilCam2023 @jordynprice2305

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Fast University

@fasterperiod

2 years

PSA: If you haven’t invested this summer in getting better then don’t complain or cry when you’re getting your butt toasted next season. 🗣Being an elite athlete is not a part time hustle it’s full time grind and a lifestyle.

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Fast University

@fasterperiod

2 years

150m Testing: 🗣️ running a full curve and 50 m straight allows the athlete to get a little bit more adapted to the indoor 200 m dash.

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Fast University

@fasterperiod

2 months

PSA: If your GPA is lower than 3.0 what are you training for? Shouldn’t you be studying right now?

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Fast University

@fasterperiod

2 years

Block Start Tips: ✅Have hips above shoulder height at set. ✅Be more powerful than quick ✅Gradually allow your hip to rise ✅Apply large amount force ⬇️ and 🔙

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Fast University

@fasterperiod

2 years

Everyone is not made to grow with you. Your discipline will separate you from people who are not heading towards the same success. Losing people in the journey is a part of the process.

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Fast University

@fasterperiod

2 years

The benefit of isolating one leg at a time is that it exposes athletes to inefficiencies in each leg that can be refined and improved upon. Drill reinforces athletes on how to: ✅ Maintain body posture ✅ Maintain Tall hip height ✅ Cycling while applying force ⬇️ under COM

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90

Fast University

@fasterperiod

2 years

Everybody wants you to be successful til you achieve it. Once you’ve achieved it then those same people try to find ways to tear you down. This is the natural process of rising in any environment. To separate yourself means you must be separate from the crowd and their opinions.

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Fast University

@fasterperiod

2 years

PSA: When a coach say you’re running too fast too early. 🤔🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩🚩

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Fast University

@fasterperiod

2 years

If you’re not ready to be judged, debated, and hated on then don’t become impactful or successful.

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