You are totally replaceable at your coaching job. You are NOT replaceable at home. Remember that perspective when you’re thinking about “balance”.

SUMRALL BALL @WellsFargo

Game speed is two things: 1. The first 4 steps (Acceleration) 2. How high the ceiling is (Max Velocity) Fresh legs. Full intent. Acute shin angles. You don’t get either from tired athletes running in third gear. Speed is the skill. Fatigue is the enemy.

Watched several college games this weekend that confirmed something I’ve seen for over 30 years. Speed on defense changes the opponent’s entire offense. Vertical and crossing route got disrupted before they developed. On offense, skill guys kept separating with acceleration that was beautiful to watch. Explosive plays. Score after score. That thing I’ve seen over and over? Speed distorts and speed kills.

Some schools can do this, here and there. @CoachAlanBishop continues to do this year after year after year! #RESPECT🫡

Never forget. 🇺🇸

Day One 🔊🏈 #GoGators

For a standard Friday-game high school week: YES—max velocity Monday + acceleration Wednesday. Why? Monday usually has the best readiness after weekend recovery = best day for the highest neural demand (true max velocity). Wednesday sits far enough from the last game and still allows recovery before the next = solid acceleration day. The one caveat— If Monday readiness is clearly poor (athletes are flat, sore, or moving poorly), flip max velocity work to Wednesday, because Max velocity only works as a training stimulus when athletes can actually express high intent and near-maximal speed—that requires a relatively fresh nervous system. Readiness ALWAYS overrides the calendar.

HOW TO GET TEAM FAST ✅Sprint training 2-3x/week (top speed day + acceleration days) ✅Test speed, power & vertical every week to make sure strength training is actually improving performance ✅ Focus on sprint technique + strength work ✅ Avoid junk conditioning (gassers, long runs) which kill speed Speed is trainable⚡️⚡️⚡️

Coach Carvajal is a must follow for great strength and conditioning content!

Why early sports specialization is a mistake: Florida Gators S&C Coach Rusty Whitt explains that the best athletes don't specialize too soon. Playing multiple sports builds complete athleticism. Kids develop: ✅Better movement ✅Superior coordination ✅Sharp body awareness ✅Injury resilience Multi-sport kids stay healthier, perform higher, and avoid overuse. Via @MikeOHearn

To the MAX ⛓️

The most underrated speed drill in football isn't on a track. It's a hill. 🔵 Drive phase — forces low, powerful knee drive, same mechanics as breaking off a stance or a tackle. 
🔵 Strength — less pounding — loads your hips and hamstrings hard, easier on the knees than flat sprinting. 
🔵 Explosiveness — trains fast-twitch power for a quicker first step and harder hits. Find a hill. Go to work.

Alabama’s Strength Coach on the Safety Bar Split Squat: “One of my preferred single leg movements, the safety bar split squat has become my absolute favorite. Both handles, no handles. Absolute favorite. (DITTO) Take the handles off. Do a safety bar split squat… set the safety racks up high. Immediately you’re going to find out— A. who is an athlete or not B. If they have a deficiency Dave Ballou, Director of Sports Performance / Head Strength Coach, University of Alabama

Alabama uses the Safety Squat Bar (SSB) Split Squat to create monsters—here’s why. 🔴It creates unilateral mastery: Directly attackinh leg asymmetries that fuel non-contact injuries. 🔴Sport-Specific Transfer: Football requires single-leg power for sprinting, cutting, and tackling. The SSB split squat closely mimics this on-field athletic position. 🔴Spine and Joint Relief: The front handles and camber of the SSB keep your torso upright, relieving stress on your lower back, shoulders, and elbows.

Why the Zercher Squat for Football? 1. Superior Anterior Core and Torso Stability (Critical for Blocking, Tackling, and Maintaining Posture Under Contact) 2. Improved Leg and Back Strength with Direct Transfer to Athletic Performance 3. Reduced Spinal Compression with Built-In Safety and Accessibility 4. Enhanced Upper Back, Traps, and Grip 5. Better Specificity to Football Movement Patterns and Force Production

Gators WORKING 🔋

Indiana Football on an Upper Day. ✔️ Change of Direction (COD): braking, planting, and re-accelerating power needed for sharp COD on the field ✔️Trap Bar Loaded Carries: power and core stiffness (full body tension/grip) ✔️ Bench Press (chains): explosive pressing power (punch/block speed) ✔️ Push Press: triple extension power (jumping & stiff-arm strength) ✔️ Weighted Chins (chains) + ISO Hold: upper back & grip endurance (tackling durability) ✔️ MB Throws: explosiveness/ rotational power ✔️ Band Lateral Raises: shoulder stability (pad level & resilience) ✔️ Barbell Tricep Extensions: arm lockout power (finishing blocks/tackles)

Indiana Football on an Upper Day. ✔️Trap Bar Carries: power & core stiffness (full body tension & grip) ✔️ Bench Press (chains): explosive pressing power (punch/block speed) ✔️ Push Press: triple extension power (jumping and stiff-arm strength) ✔️ Weighted Chins:( chains) + ISO Hold—upper back & grip endurance (tackling durability) ✔️ MB Throws: explosiveness and rotational power ✔️ Band Lateral Raises: shoulder stability and resilience ✔️ Barbell Tricep Extensions: arm lockout power (finishing blocks/tackles) #BASICS