Questions? Ready to start your project? Contact Us


Speed And Conditioning In 20 Yards

Gabe Harrington has a Masters degree from Michigan State University.  He has coached at MSU, the United States Military Academy and most recently was the Head Strength and Conditioning Coach of the Colgate University Patriot League Football Champions. Gabe explains how you can get a lot done in a small area.


Many great speed and conditioning drills can be performed in just 20 yards.  One of them is the SMACK DOWN run.  I like this drill, because it has a very low incidence of injury – you can run your players at full speed, but because of the short distance the incidence hamstring pulls are kept to a minimum (in ten years and thousands of players, I’ve had zero).  Because players are running at full speed, they are going to GET FASTER.  If the volume is high enough, and it is, you get a great conditioning effect.  Also, because of the necessity to follow both visual and audio cues its carryover too many sports are quite high, not to mention personal and team accountability (more on this later).  The only equipment required is a whistle, stopwatch, and a stretch of 20 yards (a football field is optimal, but not necessary), and finally it’s just plain TOUGH.

But first, a few rules:

– All reps are performed at FULL SPEED with aproximately a 2:1 rest interval, that is, one group runs and then rests while the other two groups run.

A rep is either 1×20 yards (One!), 2×20 yards with directed plant foot (Two, right!), or 3×20 yards with plant foot (Three, left!).

– The structure is: six perfect reps equals one set.

– The full smack down is four sets with one minute for rest and water between sets (start with just two sets and work up to this).

– During a set the only rest allowed is when the other speed groups are running!

– If ANYONE jumps off-sides, touches the line with the wrong foot, doesn’t touch the line, or loafs in any way the rep does not count and is to be performed again.  In this way, a set could consist of six perfect reps, or six perfect reps plus any bad reps (which of course don’t count) for a total of more than reps… this is where accountability comes in.

Here is a sample using football players: 
Break your players up into three speed groups: Linemen (OL/DL), Middle Skill (LB/TE/QB/SPEC/FB), and Skill (WR/DB/RB) positions.

The coaching commands are as follows: number of 20yd sprints – which foot touches – set – whistle. 
For example, the coach might say, “TWO, RIGHT – SET” – then blow the whistle to start the drill.  The first speed group will sprint 20 yards at full speed, touch the line with their right foot and sprint back 20 yards through the starting point at full speed.  Immediately following this the second speed group is up, performing the same drill (Two, right). Immediately following them is the third speed group, if there were no errors then this would be one rep.  The coach should say the commands for each speed group and for each rep.  Group one is now up again for the next rep.

A sample run template is as follows:
1 (one), 2R (two right), 1 (one), 2L (two left), 1 (one), 2R (two right) = 6 reps or one set
Rest/water x 1 minute
1, 2L, 3R, 1, 2R, 3L = 2nd set oof 6 reps
Rest/water x1 minute
1, 1, 1, 1, 1, 1 = 3rd set of 6 reps
Rest/water x1 minute
2L, 3R, 1, 2R, 3L, 1 = 4th set of 6 reps


The above template is an example. Running programs are set by coaches based upon the the teams fitness level.  Like any drill or running program ease into it, be smart and Get Strong.

pit shark

Ask about the Pit Shark Belt Squat


Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep