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Halfway There

3 Cones

The distance from cone 1 to cone 2 is 5 yards

The distance from cone 2 to cone 4 is 5 yards

3 cone

Average Times To Beat

Achieving average is a great start for an athlete.  John Wooden, former UCLA head basketball coach, who won ten NCAA national championships in a 12-year period said,  “Being average means you are as close to the bottom as you are to the top.” ……  You are halfway there!

Position          Time                          Position          Time

FB                   7.58                          DS                   7.28

HB                   7.60                          DC                  7.36

QB                   7.52                          ILB                  7.68

WR                  7.45                          OLB                 7.67

TE                    7.81                          DE                  7.67

OC                   8.23                          DT                   8.3

OT                   8.45                           K                    Through the Uprights

Pendulum Squat


All Five Fingers

Using a Power Grip on the Pendulum Rope Pull The hand has its greatest gripping strength when utilizing a ‘power grip’, that is squeezing with all five fingers. When the thumb is negated, grip strength has the second greatest capability...

Hip Engagement 

There are an abundance of techniques utilized and taught to target the hips when squatting. Ankle, hip and thoracic mobility, posture, quad dominance, bar weight, bar height, stance and form adjustments are just a few of the things coaches address....

Molecular Training

In 1919 Lange wrote a scientific treatise entitled ‘About functional adaptation’…Uber Funktionelle Anpassung.This is what he said: “…. If, however, the muscle performance is increased merely by working against the same resistance as before for a longer time, no increase...