Connor Myers @CoachMyersSC Twitter profile

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Connor Myers

@CoachMyersSC

4 years

Freshman football did a great job for their first day in the weight room. They killed the first movement of our squat progression. Heel Elevated Zombie Squats via @CoachAlanBishop

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Connor Myers

@CoachMyersSC

5 years

Sprint at full effort, rest, repeat. We start real speed work first thing after we warm-up. Today we fully rested 2-3min in between reps and our max distance was 30yds and we only did 5. No busy work was done while we rested and no anarchy happened.

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Connor Myers

@CoachMyersSC

3 years

Adding some elements and constraints to our agility work. Kids really enjoyed this one. Mirror drill...inception style(mirror within a mirror).

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Connor Myers

@CoachMyersSC

2 years

Mission accomplished #GoBah

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Connor Myers

@CoachMyersSC

9 months

Grateful to be a small part in all this #GoBah

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Connor Myers

@CoachMyersSC

5 years

This summer the majority of our agility has been open and constraints based. It is a lot closer to what we do in the actual game of football. I have categorized our drills based off of what @Nick__DiMarco is doing and this is a chase and evade drill stolen from @MonteSparkman

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Connor Myers

@CoachMyersSC

2 years

Pretty surreal moment. Glad to be a small part of a great team and program this year. Ready for 2022.. #FirstRing #FuelTheFire

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Connor Myers

@CoachMyersSC

3 years

Excited to start this new opportunity. Let’s get to work @HomeofSpartans

BixbySpartanFootball

@BixbySpartanFB

3 years

We are excited to announce @CoachMyersSC as the new Head Strength & Conditioning coach for @BixbyPS

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Connor Myers

@CoachMyersSC

5 years

Using “1x20” concepts this yr with all my groups. The idea that low intensity cannot build strength is false,especially with novice athletes. Had a soph today hit 215x14 in back squat @ 133lbs and a jr hit 255x14 @ 170lbs.1 set per exercise that’s it. Give them what they need!

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Connor Myers

@CoachMyersSC

5 years

We need to dose speed work in every week. Issurins residual training effects shows that speed adaptations are one of the first to drop off when not trained. This is really common sense. I think of how slow I feel when I haven’t full out sprinted and timed myself in month.

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Connor Myers

@CoachMyersSC

3 years

This is the biggest asset we have right now. If you truly want to have a great strength/performance program developing your middle school athletes should be one of the highest priorities.

B1XBY Strength & Conditioning

@BixbyStrength

3 years

Over 100 middle school athletes in the weight room today. We prioritize development here at @HomeofSpartans #strengthculture @BixbySpartanFB @BixbySpartanSB @bixbytrack

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Connor Myers

@CoachMyersSC

3 years

Early training cycle for our middle schoolers will be using some concepts laid out by @ZachDechant in his book “Movement over Maxes” focusing on creating great movement patterns I can’t wait to see the results.

B1XBY Strength & Conditioning

@BixbyStrength

3 years

Another day another brick laid building the foundation for @HomeofSpartans #strengthculture @BixbySpartanFB

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Connor Myers

@CoachMyersSC

9 months

As a former vertically challenged meathead defensive linemen I will definitely miss this group playing together.

Wes Richardson

@BigRichContent

9 months

The famous #SpidermanMeme came to life at the State Championship game for @BixbySpartanFB ! My Favorite @BixbySpartanFB Play series starts with the Most dominating Defensive Line in the State! @Brandonmhobbs71 @KasonHatley @justinkirk2024

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Connor Myers

@CoachMyersSC

3 years

Sport is chaotic,competitive,and fun. Train and prepare accordingly. Some clips from our training session this morning. Drills and concepts stolen from @ElonPerformance and @ADRCoachDev

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Connor Myers

@CoachMyersSC

3 years

It’s Game week!! @BixbySpartanFB

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Connor Myers

@CoachMyersSC

5 years

High box jumps are dumb! Idc how well you flex your hips! Box jumps are meant to develop mechanics as well as decrease stress upon the body by decreasing forces upon landing. Here is an ex. from today. Posture needs to be better throughout the movement but the intent is there.

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Connor Myers

@CoachMyersSC

5 years

Thoughts on training HS athletes build a strong foundation with body weight movements. Preach/teach good sleep/nutrition habits. Load slowly, progressively, and at minimal adaptive cost. Let puberty do the work. Video of freshman squatting 185x14 started at 35lbsx20 6 months ago

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Connor Myers

@CoachMyersSC

5 years

Three phases of exercise adaptation (Natalia Verkhoshansky) 1️⃣Technical competence 2️⃣Exercise produces stimuli 3️⃣ stimuli potential is exhausted. Don’t chase adaptation before technique don’t change stimuli before it’s exhausted

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Connor Myers

@CoachMyersSC

5 years

The effect of Record,Rank,Publish. I’ve had this board up for 2 yrs with nutrition and weight room info. I’d see some glance at it and have had 5 kids really ask me about it. This year we post Fly-10 times weekly and everyone looks at it daily! @pntrack might be on to something.

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Connor Myers

@CoachMyersSC

5 years

Clips from today’s session. We started with REAL SPEED work and speed guys worked up to 2x20s 1x30 2x40s. Stations today were primarily open agility drills with one station being Wickets. Quality is key to each drill no junk reps. Guys have killed it this summer

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Connor Myers

@CoachMyersSC

8 months

Organized chaos!

Zach Stephens

@CoachStephens_7

8 months

Football / Track / Baseball / Soccer Athletes working Clean Complex & Mobility this morning 💪🏼 @BixbySpartanFB @BixbyStrength @BixbyHSBaseball @bixbytrack @BixbySpartanFUT

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Connor Myers

@CoachMyersSC

5 years

Ext. tempos today run less than 75%. I’ll run these 2xWeek early then drop to 1xWeek while focusing on alactic/max speed efforts for several months b4 spring ball. Football is alactic-aerobic train to increase maximum output and train to improve the ability to recover from it.

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Connor Myers

@CoachMyersSC

1 year

Monday and Wednesday we train our “Hardware” Improve Outputs and enhance mechanical efficiency. These include Max effort sprints, Plyometrics , Planned COD.

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Connor Myers

@CoachMyersSC

5 years

“Game Speed Cond” train the demands of the game! I stole the idea from @RUGBY_STR_COACH but we are not using it in a testing format. Difference is offense does a set number of plays while defense rest then vice versa. Sprint whistle to whistle jog back rest varies between reps.

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Connor Myers

@CoachMyersSC

3 years

This is less than half the kids signed up and we’ll keep adding more. This is going to be a game changer. The Goal is to align with our high schoolers program and slowly build a solid foundation of great movement.

B1XBY Strength & Conditioning

@BixbyStrength

3 years

New addition. 7th and 8th graders training YEAR round. Learning how to move! This is going to be huge for their development @HomeofSpartans @BixbySpartanFB

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Connor Myers

@CoachMyersSC

1 year

We also trained Max Velocity on Monday and did some RSA(Repeat sprint ability) work on Tuesday. Train to prepare for the game not to be a “Speed only Guy” or “Mental toughness guy”ask what are the components that are most important and train those

B1XBY Strength & Conditioning

@BixbyStrength

1 year

FB is Alactic-Aerobic (Run fast recover in between). Many programs neglect both and just train Lactic( think 300yd shuttles) We used Mulit-movement tempo runs and some grappling for the bigs today for our “Low day” work to help us develop our aerobic system to help us recover.

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Connor Myers

@CoachMyersSC

5 years

Some clips from today’s acceleration sessions. Today’s themes focused on arm action rehearsal, finding correct shapes and postures with @KenClarkSpeed “3 bucket pose” general elastic qualities and of course actual sprinting. @EMHSBoysHoops @emhsbulldogs .

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Connor Myers

@CoachMyersSC

4 years

EMHS athletes here is a program for the next three weeks the link below will send you to the complete program with video links @goemhsathletics @emhsbulldogs @EMHSBoysHoops @EMHSBaseball

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Connor Myers

@CoachMyersSC

3 years

Consistency > 1 really hard workout. Especially in-season. We have lifted everyday for just 30min hit the basics and got out.

B1XBY Strength & Conditioning

@BixbyStrength

3 years

Being consistent in training is the most important part of in-season lifting. A couple of clips of @BixbySpartanFB killing their pre-practice lifts and staying the course.

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Connor Myers

@CoachMyersSC

5 years

Trying something new today. “Max-Velocity” Position runs.Ask what is the highest speed achieved by each position in a game and practice it. Distances were anywhere between 25-40yds with 4-6 reps total and 2-4min rest in between.

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Connor Myers

@CoachMyersSC

5 years

If your not training “Max-V” I believe you’re missing a huge piece in your programing. (Note you have to earn the right first) Benefits include: ⬆️hamsting resilience ⬆️Acceleration dev. ⬆️ Conditioning (via Speed reserve) ⬆️physical qualities(elasticity,power, and strength)

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Connor Myers

@CoachMyersSC

5 years

Movement expression is a KPI I’m looking at closely this offseason.I’m using @ALTIS kinogram method looking at accel shapes at toe-off and full support.Interesting to see the different strategies used and what we can improve on and probably just as important leave alone

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Connor Myers

@CoachMyersSC

2 years

This will be a huge learning opportunity. You will get hands on experience coaching great high school athletes. If you are interested please send me an email cmyers @bixbyps .org

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Connor Myers

@CoachMyersSC

5 years

All of our “Beast of the Week” this offseason. These boys brought their Lunch Pail to work everyday! Ready to take it up a notch this summer #Fearless @emhsbulldogs

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Connor Myers

@CoachMyersSC

3 years

Taking some concepts from track keeping some “high” intensity elements at really low volume the day before the game to keep the nervous system sharp and ready to roll for game day. Today was 4x3 trap bar jumps w/ 4x4 pogos 4x2 “speed squat” w/ 4x2e split jumps that’s it.

BixbySpartanFootball

@BixbySpartanFB

3 years

Pregame lift w @BixbyStrength @DylanHasz

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Connor Myers

@CoachMyersSC

5 years

Love this quote from DaVinci in “Gamechanger” Simple does not = easy or novice .The more I learn/watch the more complex and chaotic sport truly is. Simple adaptable actions need to be implemented to answer complex issues.Adding more complexity to complex problems isn’t the answer

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Connor Myers

@CoachMyersSC

1 year

Still an athlete….. sort of

CoachKight

@KightLance

1 year

@CoachMyersSC @BixbyStrength Is hands down the BEST strength coach in an Oklahoma High School 💪 🏀 Working on explosive/change of direction with @BixbyBasketball today! @HomeofSpartans

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Connor Myers

@CoachMyersSC

4 years

“Coach wheres the mat I’m feeling bouncy”......PR’s. Listen to your kids.

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Connor Myers

@CoachMyersSC

4 years

One thing that’s really helped me in all aspects in life not just as a coach is reading.Not just training books but philosophy,history etc.seeing things from different points of view and applying them to life and your field is invaluable.Haven’t read all of these but I can’t wait

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Connor Myers

@CoachMyersSC

4 years

Wonders why “Communist Manifesto” appears under recommendations on Amazon then remembers last couple of book purchases.

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Connor Myers

@CoachMyersSC

7 months

Again some organized chaos. Train like an athlete!

B1XBY Strength & Conditioning

@BixbyStrength

7 months

5th hour hitting their “Potentiation Circuit”. Every day we start with a very basic warm up then proceed to a Jump Circuit or an Upper Body Power circuit. This does two things. 1. Trains different qualities such as Elasticity and Conc/Ecc RFD 2. Preps us for main lift

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Connor Myers

@CoachMyersSC

4 years

The past 2 yrs I’ve been obsessed with teaching speed but as a former defense tackle who has short femurs(great for squatting and taking on double teams) I knew it was one thing I had to work on so I could teach it more effectively. Trying to get better still slow though 😂

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Connor Myers

@CoachMyersSC

4 years

Gotten a lot of ? of what we are going to do so here are mobility warm/ups, body weight circuits, and a sprint session. Read the training notes and if you have any ? On names google and myself will be your friend! @goemhsathletics @EMHSBaseball @EMHSBoysHoops @EMHS_Bulldogs

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Connor Myers

@CoachMyersSC

5 years

Sometimes all you need is a game of “Sharks and Minnows” to get some good conditioning and REAL agility work in. Great job today @emhsbulldogs

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Connor Myers

@CoachMyersSC

5 years

Record Rank and will publish! Starting practice off with speed development. Ensuring we are achieving max velocity each week. A lot of coaches say we need to get stronger in season,we also want to get faster! Thanks @CoachStokowski for the idea using coaches eye to time.

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Connor Myers

@CoachMyersSC

2 years

Great job by the guys today. I think it’s important to train in chaotic environments. Two days we emphasize speed/cod/acceleration. Prioritizing speed and efficiency of movement. The other two days are like this. Preparing for contact and performing in an open environment.

BixbySpartanFootball

@BixbySpartanFB

2 years

@BixbyStrength Thursday Field Work @tschneider1014

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Connor Myers

@CoachMyersSC

2 years

Our goal is physical development alignment K-12!

BixbySpartanFootball

@BixbySpartanFB

2 years

Today @CoachMyersSC hosted a @BixbyPS physical education Professional Learning Community (PLC). We appreciate our elementary and intermediate teachers from across the district working to align our curriculum! Just another way our district continues to improve! @HomeofSpartans

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Connor Myers

@CoachMyersSC

4 years

Reading @stevemagness book “Science of Running” he hits the nail on the head of how to prepare and progress training for not just running but all Sports! 1️⃣Start backwards 2️⃣Work the extremes 3️⃣Bring it together 4️⃣Never leave anything behind 5️⃣ Progress everything

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Connor Myers

@CoachMyersSC

3 years

Contact prep with our middle school group. Benefits include 1️⃣ Body control= Control your opponent 2️⃣ injury mitigation. Ground familiarization, getting comfortable falling or being in a compromised position preps the body when it actually happens in the game S/O @ADRCoachDev

B1XBY Strength & Conditioning

@BixbyStrength

3 years

Learning to interact with the ground and control your body is an essential skill. 7th graders performing some crawl and tumbling exercises before our weight room session today. @BixbySpartanFB @HomeofSpartans

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Connor Myers

@CoachMyersSC

3 years

1 WK Difference(not perfect) 3 points 1. Showed the athlete the pics and the improvement = huge boost of confidence 2. Coach up the actual movement. Don’t rely on regressions all the time 3. Looking up isn’t a bad cue when the athlete exhibits large amounts of spinal flexion

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Connor Myers

@CoachMyersSC

4 years

Some highlights from Thursday’s summer pride. Focus was on building technique,tissue capacities and some work capacity. ✅Rudiment Hops ✅ @DCSportTraining cutting progression ✅Tempos (70%) 1-cut

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Connor Myers

@CoachMyersSC

3 years

An Offensive game principal is to create space. @RUGBY_STR_COACH talks about elite runners hit the “triangle” often. This hides intent and gives the runner options. Cool to see these concepts in action every day from the best running back in OK @braylinpres2022

Josh Erb

@Erbsjourneys

3 years

Game day 🤝 @BixbySpartanFB #football #highschoolfootball

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Connor Myers

@CoachMyersSC

6 years

Second post season lift this morning. Getting back to basics with tempo clean pulls. Building back up and slowing things down after going heavy throughout the season.

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Connor Myers

@CoachMyersSC

4 years

When all you’ve done are closed change of direction drills and “speed” ladders to prepare for sport. #BoardsDontHitBack

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Connor Myers

@CoachMyersSC

5 years

What is “game speed” and how do we improve it? via @Fergus_Connolly book“The Process” 1️⃣Maximize mechanics/physical outputs to move optimally 2️⃣Understand how to use these movements to achieve a tactical goal 3️⃣ Practice tactics/movements in response to environmental constraints

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Connor Myers

@CoachMyersSC

9 months

I have been using ISOs post season for several years now after reading Jim Snyders write up in @CVASPS manual #2 the article is fantastic and I have seen benefits just from using a couple weeks a year

B1XBY Strength & Conditioning

@BixbyStrength

9 months

ISO Sandwich RDLs via @WSWayland w/Plate Push up holds for our transition block for @BixbySpartanFB ISOs help regain ROM lost in season and help with tissue remodeling.

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Connor Myers

@CoachMyersSC

3 years

Going to be huge for us going forward only the beginning

B1XBY Strength & Conditioning

@BixbyStrength

3 years

What gets measured improves! Adding GPS tracking with @titansensor and Velocity Based training with @VmaxproTraining next semester! @BixbySpartanFB @HomeofSpartans

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Connor Myers

@CoachMyersSC

9 months

A tradition like no other @wedding_daniel @coach_leff

BixbySpartanFootball

@BixbySpartanFB

9 months

@BixbyStrength semester final 12x12 @taylorlsolomon @coachscole51 @brian_douglas1 @CoachCRP1224

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Connor Myers

@CoachMyersSC

5 years

Last day of summer pride! We ended with some “Class Warfare”. The kids have worked extremely hard all summer, including today so we had some fun to end it! @emhsbulldogs #fearless

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Connor Myers

@CoachMyersSC

6 years

With the next week off for the Fourth of July we tried to celebrate a little earlier this year and have some fun. @jj_ruff taking 275 for an easy 5 in the best outfit of the day!

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Connor Myers

@CoachMyersSC

3 years

Let’s get it! Mass= Strength Strength= Bombs💣

Bixby Spartans Baseball

@BixbyHSBaseball

3 years

The weight room matters more than anything in athletics and there is no place better to grow physically than @BixbyStrength @CoachMyersSC Can’t wait to get to work!!

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Connor Myers

@CoachMyersSC

3 years

Excited to speak and even more excited to learn from a great group of coaches. Oklahoma coaches this is a great opportunity to learn about S&C specifically at the high school level.

Maddie Haralson

@MaddieHaralson

3 years

Mark your calendars for the Oklahoma State Clinic on March 26th! You aren’t going to want to miss this speaker line up. More details to come!💪🏼 @ErichAnthony1 @mlbarnett21 @PhilMuir29 @CoachMyersSC @jcjohnson40 @OwassoAthletics @owassosportsmed

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Connor Myers

@CoachMyersSC

6 years

Good first day. @emhsbulldogs Let’s keep getting just a little bit better every day and raise the standard every day and great things will happen

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Connor Myers

@CoachMyersSC

4 years

First day of our first official week and were off to a good start. @emhsbulldogs We start with performance DAY 1:Sprint/jump/throw/ technical work was the emphasis today. We ended with some aerobic/robustness circuits to get some ESD in and to build some tissue tolerance.

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Connor Myers

@CoachMyersSC

2 years

Our athletes perform the same off-season “lifts/movements” but in our off-season program we also adjust volumes and intensity based on time of year for what sport they play. Using simple exercises and a simple workout structure makes it easier to do this.Don’t make it complicated

B1XBY Strength & Conditioning

@BixbyStrength

2 years

Simple things done well. Session for all off-season groups included the following. Moving from high intensity to low intensity. 1️⃣Jump circuit 2️⃣Pin Power Cleans 3️⃣Front squat 4️⃣Hamstring, hip, yielding isos

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Connor Myers

@CoachMyersSC

5 years

Great day @NHSSCA_OK clinic. Was great to share some thoughts but even better to sit and listen to all the great speaker!

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Connor Myers

@CoachMyersSC

3 years

In my short time at Bixby, Zach is one of the hardest working/most respectful student athletes I’ve ever been around and is a straight up DUDE at everything he does. Congratulations!

Zach Blankenship

@28Blankenship

3 years

Committed!🍊🔫 @CowboyWrestling

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Connor Myers

@CoachMyersSC

5 years

The sheds have been swept. The Doghouse is ready for Summer 2019 @emhsbulldogs @EBYF_Camps

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Connor Myers

@CoachMyersSC

5 years

Coming off a big tournament win @EMHSBoysHoops got after it today with some Tempo Clean Pulls,Back Squats and Rows. They lifted everyday last week even on game days (3 games/4days) In season doesn’t mean off. Coaches need to adapt and listen. Athletes communicate and work hard.

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Connor Myers

@CoachMyersSC

5 years

Been doing tumbling/gymnastics with our football team for a while now and one thing I’ve notice is that the majority of the athletes that do these drills the best are our wrestlers they understand body control/awareness is the first step in learning how to “control” your opponent

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Connor Myers

@CoachMyersSC

4 years

Day 2 of summer pride for @emhsbulldogs theme was “Performance Support via @CoachJoeyG or “low day” Our support day today included the following Contact Prep: Crawls and rolls Tempo: Cod tempos (70% effort) Rotational power: Extensive MB throws(not shown) Mobility: Hip Hurdle

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Connor Myers

@CoachMyersSC

4 years

EMHS athletes — here is the next 3 weeks of your @ home training program @emhsbulldogs @goemhsathletics @EMHSBoysHoops @EMHSBaseball @EMHSGirlsBB The link below includes video links to the exercises & full program PDF

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Connor Myers

@CoachMyersSC

6 years

After some acceleration drills and technique work we did a “crazy” speed drill called sprint fast and rest long. 4x20-30 yard sprints all out and 3-4 minutes in between.

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Connor Myers

@CoachMyersSC

5 years

HS BBall players always ask how can I jump higher? There’s no need for int. jump training in HS. I’ve walked in after a BBall practice and kids were jumping trying to dunk or touch rim. Fill in the gaps! Gen. Strength, rudimentary hops/skips, and extensive jumps go a long way!

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Connor Myers

@CoachMyersSC

5 years

I forgot to post this a couple days but Thank you @pntrack for allowing us to come watch his speed camp.

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Connor Myers

@CoachMyersSC

5 years

I love the use of “tempo” deadlifts. It increases TUT on the posterior chain and makes the athletes OWN the weight. We use these early to emphasize technique and to prepare the body for heavier loads later on. The slow tempo up and down makes the athlete feel proper positions.

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Connor Myers

@CoachMyersSC

4 years

Trying to consolidate/create “manuals” for everything I do. It’s a work in progress but I’m open to any criticism. I also hope this helps. This is my “cheat sheet” for linear speed in football. Still working on jump/throw vol. but all sprint volumes are stolen from @IUCoachJosse

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Connor Myers

@CoachMyersSC

5 years

3 facts, 5 strength coaches. 1)Olympic Taekwondo was my first sport, and even went to Paris,France for it 2) I drink unnecessary amounts of coffee 3) Currently Coach Highschool at my alma mater and love it @wedding_daniel @BixbyStrength @coach_leff @Hendo_Strength @jcjohnson40

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Connor Myers

@CoachMyersSC

5 years

No more than 2 sets have been used on front squat this offseason working through our modified “1x20” . Video of a sophomore hitting 243x15 easy and in the back a JR. @ 140lbs killing 185x15. (Depth consistency could be better on both) Also reps fly up fast on “jock jams Friday”😂

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Connor Myers

@CoachMyersSC

6 years

Clips from our acceleration day yesterday. Some technique issues to clean up but can’t beat the basics. Wall drills for posture and pattern then walk in and jog in hill sprints at a 90% effort to emphasize technique. Kids are working and committing to getting better.

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Connor Myers

@CoachMyersSC

4 years

Summer training starts this week.The goal is to assess where the athletes are at both from a general work capacity and a neural/elastic standpoint.This doesn’t mean running them into the ground or testing them but by watching how they perform these simple tasks. Here is our day 1

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Connor Myers

@CoachMyersSC

5 years

Biggest realization in the past 6-7 months. Low intensities (55-85%) in the weight room drive adaptation just as well or even better than high int. (85-100%). Look at the successful works of Dan John, Bondarchuk, Yesis, Prilepin and you’ll see low intensities and great results.

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Connor Myers

@CoachMyersSC

6 years

Best Supplements?? @emhsbulldogs In order 1.Sleep 2.Water 3. Real Nutrient Dense Food

Alan Bishop

@CoachAlanBishop

6 years

The majority of daily testosterone release occurs during sleep. In fact, there's a direct linear correlation between length of sleep & testosterone levels. So if you want to be lean, jacked, energetic, confident and injury free... turn off Fortnite and go to sleep

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Connor Myers

@CoachMyersSC

5 years

What is agility? Cone drills? Ladder drills? This is our agility work. Agility=OODA Loop ✅Observe ✅Orient ✅Decide ✅Act

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Connor Myers

@CoachMyersSC

5 years

Sometimes you gotta have fun! Dodgeball today to start the 2nd annual “Independence day” Workout @emhsbulldogs

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Connor Myers

@CoachMyersSC

4 years

@SPNetwork Wrong type of shoes Athlete comes in with crocs. Me-“Those aren’t athletic shoes” Athlete-“coach they got sport mode”

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Connor Myers

@CoachMyersSC

5 years

Reading “Game Changer”makes me see how little physical development impacts performance compared to what we think it does.Made me think about great athletes I’ve been around that were poor in the WR but great on the field. Physical development is just part of a much larger puzzle

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Connor Myers

@CoachMyersSC

4 years

The linemen jog there is an exact technique to this and we coach it up @AnthonyDPolley @coachorvis @coach_malone

Footballism

@FootbaIIism

4 years

Tag your linemen🤣🤣

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Connor Myers

@CoachMyersSC

5 years

Acceleration is a skill and it must be practiced daily! Started this morning with two point-(deep knee bend) starts then ended with some plyo starts. Simple > Complex #speedschool

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