Questions? Ready to start your project? Contact Us


Twenty Yard Shuttle Run

A man lining up for a drill

The following is a twenty yard shuttle drill to improve movement skills. It is to be done at full speed. The times to shoot for are provided below.

The runner starts by straddling line A, facing the TIMER. When ready the player turns and sprints to line B, touching the line with the Right hand the athlete quickly sprints to line C and touches with the Left hand, turning as quickly as possible the runner sprints past line A, which is the finish line. The time is recorded.


Times For The Twenty Yard Shuttle

Position     Time             Position     Time

FB              4.35               FS              4.25                                      

HB              4.26               SS             4.30

QB              4.45              DC             4.22

WR             4.32              ILB             4,42

TE               4.34             OLB            4.42 

OC              4.77              DE             4.50

OG              4.82              DT             4.75

OT             4,84               NT             4.65

Perfect Practice Makes Perfect



The bench press is performed in multiple ways; a variety of grip widths, feet up, feet on the floor, different speeds of movement, variable ranges of motion, various percentages of 1RM and more. All affect muscle activation during the pressing...

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....