Universal Speed Rating @universal_speed Twitter profile

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Universal Speed Rating

5 days

Miss last week's webinar? Below you can watch @les7spellman and @Tony_Villani_ discuss the 2024 NFL Combine, approaching speed training with youth athletes, and everything in between. Check out the recording below🍿

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Universal Speed Rating

@universal_speed

10 months

Try the SL Hop for height to help w/ acceleration. 3-5 sets of 3-6 reps each

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Universal Speed Rating

@universal_speed

2 years

A-Switch | A-Series Drill of the Day #7 Here are 3 coaching cues for your athletes: • switch legs in air • land with a 85% flat foot with "tall hips" • strike on a long and strong leg

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Universal Speed Rating

@universal_speed

1 year

A Body Weight Circut y'all NEED to do with your athletes🔥 Here are 4 💣 drills WITH cues, # of reps, and what it improves... all for free (if you follow, of course).

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Universal Speed Rating

@universal_speed

11 months

A strong core helps maintain proper body alignment and stability. Here are 3 Core drills to add into your training routine 🔥

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Universal Speed Rating

@universal_speed

1 year

Hips are an essential 💥 part of running at an elite level, and by doing these 3 exercises, you can improve the strength around that region.

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Universal Speed Rating

@universal_speed

9 months

A-Series from @thenewathlete Speed Lab → A-Walk → A-March → A-Skip → A-Switch → Triple Switch → Straight Leg Bounds Join the Speed Lab community:

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Universal Speed Rating

@universal_speed

1 year

4 Broad Jump Drills you need to add to your Speed Programming❗️ (Coaching Cues, Sets, Reps, & Improvement all in thread⏬)

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Universal Speed Rating

@universal_speed

1 year

Coaches, y’all need to teach your athletes these two drills if you want to help improve their acceleration💨

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Universal Speed Rating

@universal_speed

1 year

Are your athletes doing A-Switches like this? Here is a breakdown of how to fix it... A-switches teach coordination and synchronized leg action. 🔑 is switching limbs aggressively in the air.

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Universal Speed Rating

@universal_speed

1 year

Hill programming to take you to the next level. Lower volume + upping intensity = huge speed gains

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Universal Speed Rating

@universal_speed

1 year

2 drills to add to your speed programming… WITH 🔑cues, 💥reps, & sets👊 (a thread⬇️)

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Universal Speed Rating

@universal_speed

1 year

We got 2 two resisted acceleration drills to help YOUR athletes learn necessary positions and patterns for the early part of a sprint 👊🫡

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Universal Speed Rating

@universal_speed

1 year

2 drills to help your acceleration💨 by @Arianna_Luther (a thread with cues, reps, & what it improves)

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Universal Speed Rating

@universal_speed

1 year

Coaches, adding these 2 movements into your sprint training program will train the qualities necessary for effective acceleration🤯!

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Universal Speed Rating

@universal_speed

1 year

A-marches and A-skips are beginner drills to teach posture and limb action💥

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Universal Speed Rating

@universal_speed

3 years

Understanding the right patterns for top speed 1️⃣ Use glute to slide foot back 2️⃣ Use your hip to recover leg 3️⃣ Use bottom hip to swing down

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Universal Speed Rating

@universal_speed

1 year

Strength programs should have the goal of improving on-field performance📈 That’s why we like to include movements in our training sessions that emphasize unilateral strength and power. Want some coaching cues? ⏬ (1/2)

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Universal Speed Rating

@universal_speed

4 months

What's your favorite speed drill? I'll start: ⬇️

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Universal Speed Rating

@universal_speed

1 year

Coaches, we all know that projection is all about horizontal force and getting your hips through💨 Use this drill to emphasize these qualities and improve your acceleration. ✅Coaching Cues: First step, explosiveness & EXTEND the HIP 📝4 sets of 2 reps each leg

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Universal Speed Rating

@universal_speed

1 year

Use the Load lift and switch to help improve posture for acceleration. → 3-5 sets of 3-6 reps each

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Universal Speed Rating

@universal_speed

2 years

No equipment, No problem. Improve your relative strength and explosiveness qualities with bodyweight only exercises. Step up jumps Glute Bridge marches Side Lunges Drop Jumps All four of these train the qualities you need to reach your speed potential.

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Universal Speed Rating

@universal_speed

1 year

Coaches, y’all gotta use these two movements into your sprint training program will train the qualities necessary for effective acceleration.

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Universal Speed Rating

@universal_speed

1 year

Coaches, Y’all need to be using these drills to ensure that your athletes are projecting their bodies to the necessary step lengths associated with elite acceleration🔑

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Universal Speed Rating

@universal_speed

10 months

Two great max velocity drills: Fast Legs - Sets/reps: 3-5 sets of 10-30 yards - Quick cycle of the leg - Strike directly under the hip Technical Build up - 3-5 sets of 20-30 yards - Working from 0-100%

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Universal Speed Rating

@universal_speed

1 year

2 Dumbbell exercises in under 15 seconds to help develop speed for your athletes 🫡❗️

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Universal Speed Rating

@universal_speed

11 months

Check out these SL Pogos for Distance to help improve acceleration! Start with: 3-5 sets of 5-15 yards

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Universal Speed Rating

@universal_speed

1 year

Step Up Jumps | Strength Drill of the Day #8 Here are some coaching cues for your athletes: • step on box • drive foot down and punch opposite knee up • drive as high vertically as possible

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Universal Speed Rating

@universal_speed

2 years

A-Skip w/ PVC | A-Series Drill of the Day #13 Here is a thread with some coaching cues for your athletes! (below⬇️)

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Universal Speed Rating

@universal_speed

1 year

Use these two drills to focus on maintaining maximum hip height and hitting the ground correctly. 📈

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Universal Speed Rating

@universal_speed

7 months

Focus on these 2 things when completing switches 👇 📍Hip Movement: initiating from the hip, driving your foot down into the ground 📍Leg Action: driving your foot down with power and both legs passing each other at the same time S/o Miami Speed Lab

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Universal Speed Rating

@universal_speed

1 year

Coaches, we know that the overhead switch is a great progression to add to your athletes’ speed training program✅ We add shin pulls to our programs because they are great for long-term health and because dorsiflexion is a necessary component of sprinting✅

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Universal Speed Rating

@universal_speed

1 year

If you’re a coach & need help with in-season speed training ➡️ WATCH THIS VIDEO🫡 Straight leg bounds and speed bounds can be implemented in-season to keep some speed stimulus in your program 🔑

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Universal Speed Rating

@universal_speed

1 year

2 highly effective 💥 exercises to add to your strength program to help develop speed📈 (in less than 15 seconds❗️)

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Universal Speed Rating

@universal_speed

1 year

2 Acceleration Drills that you can add to your speed program🔑 ✅ Shoulder Resisted March ✅ Shoulder Resisted March to Bound (tap into the video for coaching cues)

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Universal Speed Rating

@universal_speed

1 year

Performing ankle and calf dribbles for frequency is a great way to train hip action and turnover rate📈 🔑Here are TWO Max V drills WITH cues, sets, reps, and more⬇️ (1/4)

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Universal Speed Rating

@universal_speed

2 years

Bodyweight strength exercises can be beneficial to speed development 3 great exercises that focus on sprint-specific training with *little equipment 👇🏾 1️⃣ Step Up Jumps - step on box / bench - drive foot down & punch opp knee - drive as high vertically as possible

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Universal Speed Rating

@universal_speed

4 months

The ATOMIC Speed Workout From @pntrack Fix your Speed Training:

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Universal Speed Rating

@universal_speed

1 year

Adding a band to this drill is the perfect way to increase the demands required when decelerating your body🛑

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Universal Speed Rating

@universal_speed

11 months

Take a look at this broad jump progression → string them together to help create force and power from different dynamic positions.

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Universal Speed Rating

@universal_speed

1 year

Y’all need help with getting your athletes to project🔑? Use these drills to ensure that your athletes are projecting their bodies to the necessary step lengths associated with elite acceleration.

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Universal Speed Rating

@universal_speed

9 months

Try the Ankle & Calf Dribble → Keep hips tall throughout → Move forward by pushing away after each contact Sets/reps: 3-5 sets of 5-20 yards

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Universal Speed Rating

@universal_speed

1 year

Coaches, you need a plyo to add to your programming? Check out this one from @CoachDHansen Training dynamic jump efforts in multiple planes is a great way to increase athleticism and prepare for competition✅

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Universal Speed Rating

@universal_speed

1 year

A great way to organize a Max Velocity training session is to perform a series of intentional upright drills before finishing with flying sprints✅

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Universal Speed Rating

@universal_speed

3 months

Favorite Plyo? We'll start:

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Universal Speed Rating

@universal_speed

1 year

Y’all need some programming? Use these 3 Speed drills to work on posture and hip action for speed development🔥

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Universal Speed Rating

@universal_speed

1 year

The Dribble Bleed is a great drill on max velocity days. Make sure the hip Is the main initiator of movement- lift from the hip and swing from the hip More coaching cues ⬇️

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Universal Speed Rating

@universal_speed

1 year

Coaches, listen up😳 Increasing our horizontal power capabilities is a GREAT way to improve acceleration when sprinting.

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Universal Speed Rating

@universal_speed

6 months

SIMPLICITY. Drilling technical work is important even with your fastest athletes. - A-Series - Dribbles - Bounds Key drills of any speed program. Video from: Speed Lab @TheNewAthlete

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Universal Speed Rating

@universal_speed

2 years

Broad Jump to Vertical Jump | Plyometric Drill of the Day #10 Here are some coaching cues for your athletes: • as soon as you land broad jump • drive into vertical jump

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Universal Speed Rating

@universal_speed

1 year

Coaches, y’all need something to approve your athletes acceleration? We got you🫡 Here are two movements we use to work on projection and the horizontal forces necessary for acceleration.

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Universal Speed Rating

@universal_speed

1 year

Do your athletes struggle with acceleration? Use speed bounds to maximize your horizontal force production capabilities and increase your ability to project rapidly during acceleration. ✅ Improves: horizontal projection 📝 Sets/Reps: 4-6 sets of 10-20 yards

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Universal Speed Rating

@universal_speed

1 year

Explosive power movements are a great compliment to any speed program🔑. We teach you how to implement this into a speed program in 20 seconds...🧨

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Universal Speed Rating

@universal_speed

1 year

Coaches, need a drill to add to your speed programming? Use the 7 Step Cone Drill to train the push and projection necessary for elite acceleration. ✅Coaching cues: Begin in a 2-point stance, each step should hit at a cone 📝Sets/reps: x5-6

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Universal Speed Rating

@universal_speed

1 year

Marches and Pogos are a staple in all of our sprint training programs.

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Universal Speed Rating

@universal_speed

8 months

Warminster, PA getting FASTER. Speed work from USR Speed Lab Takeover Sports

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Universal Speed Rating

@universal_speed

1 year

Oscillatory band work can be used on max velocity days to train contraction and relaxation timing of key muscles.

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Universal Speed Rating

@universal_speed

2 years

This acceleration drill series is built from slow to fast, with the idea of each exercise building upon the subsequent one. With all of these drills, we are looking for steep trunk/shin angles, swing leg retraction, and forceful foot contacts.

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Universal Speed Rating

@universal_speed

2 years

Three exercises you can add to your toolbox that orient the forces horizontally: Single leg cycle hops Banded Broad Jump Triple Broad Jump Each one trains a different quality on the force velocity spectrum and elicits different adaptations from a reactive elastic standpoint.

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Universal Speed Rating

@universal_speed

5 months

Change of Direction work is critical in any speed development program. 📍 @CoachDHansen Speed Lab

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Universal Speed Rating

@universal_speed

8 months

"Don't lean forward, attack the ground!" - @catanoperformance Great explanation from USR Speed Lab Catano Performance on the 3-step resisted drill.

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Universal Speed Rating

@universal_speed

2 months

Tips for Pogo Series 👇 1. 85% of foot is on the ground 2. Pelvis is stacked 3. Credit card of space under the heel When to use? -> Beginning of a session to activate before sprinting -> End of a session to get ankle stiffness and elasticity working

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Universal Speed Rating

@universal_speed

10 months

Try the Bulgarian split squat 👇 → Focus on a full range of motion → Driving through the lead leg as hard as possible 3 x 5 reps each leg

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Universal Speed Rating

@universal_speed

3 years

Acceleration drill: Banded load/lift/switch Walk-through: - Hands on the wall - Line up body at 45 degree angle - Load into one leg - Drive forward and drive hip/knee forward

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Universal Speed Rating

@universal_speed

4 months

Switches should focus on: Hip Movement: Initiating from the hip, driving your foot down into the ground Leg Action: Driving your foot down with power and both legs passing each other at the same time 📍 Speed Lab 180 Physique Athletics

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Universal Speed Rating

@universal_speed

1 year

Coaches, you want 2 drills that you need in your speed training program? ⛽️tap in! (we even include come coaching cues for you!

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Universal Speed Rating

@universal_speed

9 months

POWER. How much power an athlete can produce will often play a big role in determining how fast the athlete is. 📍Hansen Athletics, USR Speed Lab

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Universal Speed Rating

@universal_speed

2 years

Sprinters | Core Drill of the Day #2 Here is a coaching cue for your athletes: • alternating bring torso up and opposite arm to leg

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Universal Speed Rating

@universal_speed

1 year

Improve in game speed with this drill by working on acceleration, deceleration, and moving through space. Have two athletes go through at once to gamify training. -> Keep Hips Low -> Be efficient with your movement

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Universal Speed Rating

@universal_speed

1 year

Use heavy resisted drills to train the angles and positions necessary to produce horizontal force. This will help improvement your acceleration and short sprints. Sets, Reps & what these drills improve are below👇

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Universal Speed Rating

@universal_speed

2 years

Straight Leg Bounds | Max Velocity Drill of the Day #8 Here is a coaching cue for your athletes: • contact on ball of foot and aggressively attack leg backwards from the hip • use the downswing to increase power and stride length

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Universal Speed Rating

@universal_speed

1 year

Bound | Acceleration Drill of the Day #3 Here are some coaching cues for your athletes: • big split of the thighs • attack the thigh down hard from the tool •think distance not height • test horizontal power by 10 step bound

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Universal Speed Rating

@universal_speed

1 year

⚠️Performing Wall Drills before resisted sprints, such as sled sprints, can help prepare us to execute with optimal body positions and attack angles‼️ Watch @CoachDHansen show how you can implement these WITH coaching cues, sets, & reps!

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Universal Speed Rating

@universal_speed

11 months

"Creating a faster firing CNS is the tide that lifts all boats" - @pntrack

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Universal Speed Rating

@universal_speed

1 year

Band Goodmorning | Strength Drill of the Day #6 Here are some coaching cues for your athletes: • band on back of neck • spread feet hip width apart • push your hips back

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Universal Speed Rating

@universal_speed

1 year

Why do we teach Dribble Bleeds? Dribble bleeds teach power, rhythm, and posture💥 We are aiming to build the size of the leg pattern as well as hit down with more force on each step📈

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Universal Speed Rating

@universal_speed

2 years

Triple A with a Bounce | A-Series Drill of the Day #9 Here are some coaching cues for your athletes: • triple pattern with all three heights the same • focus on driving down with power • the hip is the main driver of the movement

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Universal Speed Rating

@universal_speed

2 years

React off the ground faster💥 Here’s how👇

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Universal Speed Rating

@universal_speed

11 months

Here's a drill to work on accelerating from different landings/positions to replicate In-game situations. → get off the ground as quick as possible → focus on striking back against your body

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Universal Speed Rating

@universal_speed

10 months

Try accelerating from different positions and landings for sport-specific application. 1. Get off the ground as quickly as possible 2. Focus on striking back against your body

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Universal Speed Rating

@universal_speed

3 years

Some of the fastest known NFL times vs Olympic 100m 👀

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Universal Speed Rating

@universal_speed

8 months

Athletes that can change direction quickly stand out on the field. Try some of these agility drills in your next training session from USR Speed Lab @CoachDHansen

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Universal Speed Rating

@universal_speed

1 year

Reactivity is essential in creating fast athletes. Add these two exercises early in your workout to get our lower limbs firing. Heel Jumps & Knee Tucks 📈Improves: Vertical power and elasticity 📝Sets/reps: 3-4 sets of 5-10 seconds

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Universal Speed Rating

@universal_speed

2 years

Use band resistance as a tool to learn to project your body forward in space. Projection is 🔑 to great acceleration These three teach and emphasize steps 1-3 👇

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Universal Speed Rating

@universal_speed

1 year

Gamify training using a drill like the partner chase. 👉 Be aggressive out of each cut 👉 Decelerate by dropping hips down w/ foot in front

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Universal Speed Rating

@universal_speed

11 months

Use Resisted bounds on your next accel day 🔥 🔑Hit the biggest positions possible 🔑Attack back and underneath your body

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Universal Speed Rating

@universal_speed

1 year

To increase an athlete’s max velocity, we need to combine the correct drills with the stimulus of hitting high speeds at training. 📝 start with 3 sets of 2 reps

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Universal Speed Rating

@universal_speed

1 year

Resisted sprints are essential in developing speed in athletes of all levels❗️

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Universal Speed Rating

@universal_speed

1 year

Elite sprinters have strong, powerful legs. This can be trained and developed. 🔑 Cues: Hang clean – shoulders over the bar, sweep back at the hip, catch with triceps parallel to the ground 📝 Sets/reps: 4-6 sets of 1-4 reps

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Universal Speed Rating

@universal_speed

2 years

Elite athletes can hit 13.5mph - 15mph in 1sec of their sprint We refer to this as "separation velocity" The ability to separate from a defender & reach 63-65% velocity in just 1 second 2 examples👇

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Universal Speed Rating

@universal_speed

6 months

Have you tried adding curved runs into your training? Team sport athletes especially need to train more than just sprinting in a straight line. What other drills like this should you use? Comment below! S/O USR Speed Lab: Ambition Sports Performance

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Universal Speed Rating

@universal_speed

1 year

"My athletes typically speed train 2-3 times a week, usually just two. Our favorite sprints are flys (30y run in, max velocity). We time with @freelap . We convert flys to MPH and upload all data to @universal_speed ." Read more from @pntrack ➡️

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Universal Speed Rating

@universal_speed

2 years

Load, Lift, Switch | Acceleration Drill of the Day #1 Here are 3 coaching cues for your athletes: • wrap band around pole above head • bring torso down with extended arm • rotate side to side to increase stretch

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Universal Speed Rating

@universal_speed

1 year

Banded 1 Step Retraction | Acceleration Drill of the Day #11 Here are some coaching cues for your athletes: • push into extension and drive into the wall • stopping yourself with your hands

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Universal Speed Rating

@universal_speed

10 months

Looking to improve top end speed? Focus on plyometric drills that work on getting off the ground quickly

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Universal Speed Rating

@universal_speed

9 months

Acceleration ability has GREAT IMPACT on in game performance. Improving acceleration helps athletes create more separation leading to better outcomes in competition. Speed Lab: APG Strength, Hendersonville, TN

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Universal Speed Rating

@universal_speed

1 year

Banded 1 Step Retraction | Acceleration Drill of the Day #10 Here are some coaching cues for your athletes: • push ground away and drive into extension • punch back knee forward after punch • go back to ground and repeat 3 times

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Universal Speed Rating

@universal_speed

3 years

Another great drill to help improve your top speed 👇 Dribble Build Up

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Universal Speed Rating

@universal_speed

11 months

Try the Razor Curl to help build a durable sprinter. → Athlete should keep the nose as close to the pad as possible while resisting as long as possible, training the hamstring at length Sets/reps: 3-5 sets of 3-5 reps

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Universal Speed Rating

@universal_speed

1 year

Coaches, we all know our athletes need to be able to hit high velocities in a both a linear and curvilinear setting. ✅ Use this drill to foster competition and good habits with your athletes. 📝 3 sets of 30 yards Demo: @CoachDHansen

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Universal Speed Rating

@universal_speed

1 year

Training acceleration in-season right now? Broad jumps are a great way to train projection and horizontal force production. These pair up well on acceleration days to mimic the force application.

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