Questions? Ready to start your project? Contact Us


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


Getting Ahead of Extension

The tricep brachii is a single muscular unit with three distinct heads: the medial, the lateral and long heads. It functions as a powerful extensor of the upper extremity. Each head has a different fatigue rate and each head becomes...

Livonia Franklin High School
2024 CSCCa

A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System