Keith Ferrara @keithjferrara Twitter profile

Last Seen Profiles

@alomrd1

@ilsedonso

@hus_zh26

@Pearl1925

@SBCDreamTennis

@CotxeresCasinet

@certifiedjared

@moxkanack

@RoeySchurr

@erik82098153

@FredNicora

@sal234a

@youthfortourism

@IbrahimForeal

@Asleh43678226

@kava_crypto

@Bahnblogstelle

@ruben_sao

@_byan_chan

@Aliarslan_17

@amourningstar

@yayo61434

@onairicutau

@Sergitogomez13

@Micro3io

@Teeses270825

@rWXd9auDNGrXB52

@EvernightStudio

@SL_mn_1

@KiiraCS

@andrew1wade

@Aliarslan_17

@aryellekyller

@correctbtspics

@yrebla

@ALINAANGEL_VIP

Keith Ferrara

@keithjferrara

2 years

FOOTBALL CONDITIONING TEST Get rid of: - half gassers - 300’s - 110’s Replace w/ repeated sprint assessment: - 10 Timed reps - 45s rest between reps - Lineman 10 yd - Big Skill 20 yd - Skill 30 yd Score = Fastest Rep / Divided average of other 9 90% Passing Score

16

123

1K

Keith Ferrara

@keithjferrara

2 years

I decided to make a SPORTS PERFORMANCE CHEAT SHEET. Contains basic principles on programming for : - Sprints - Jumps - Lifts - Conditioning I’ll send it to you for FREE. All you have to do is RT this post & make sure you’re following me (so I can DM you a copy). Enjoy!

104

1K

781

Keith Ferrara

@keithjferrara

2 years

INCREASING POWER OUTPUT In 2 weeks of training we have seen our Men’s Bball team average Vertical increase from 20.99 in —> 21.99 in We follow this jump protocol in our GPP block: Frequency: 3x/wk Volume: 18-25 total reps Exercise: Continuous Broad, Hurdle Jumps, Bounds

4

95

880

Keith Ferrara

@keithjferrara

2 months

To become a better athlete, you must train all components of athleticism - Speed - Power - Strength - Change of Direction Don't waste your time on exercises that won't get results Here are 12 exercises I use with my athletes to build better athleticism, that you can use too:

12

66

849

Keith Ferrara

@keithjferrara

4 months

Athletes of all sports know that speed kills. But many aren’t sure how to train it effectively. Here are 12 drills you can implement today to improve your speed & acceleration:

5

78

754

Keith Ferrara

@keithjferrara

2 years

TEACHING THE CLEAN We follow a top down approach when teaching our players: - Front Squat - Hang Clean From Power Position - Hang Clean Below Knee - Power Clean + Front Squat - Clean Here’s a brief breakdown of how we teach & utilize each one of these (continue ⬇️)

14

83

648

Keith Ferrara

@keithjferrara

2 years

BUILDING AN IN-SEASON LIFT There are several components included in all of our total body lift sessions: 1) Olympic Lift 2) Main Lower + Plyometric 3) Upper Body Push + Pull 4) Accessory Movement Here’s a quick thread on how to build a lift for your athletes (continue ⬇️)

3

35

641

Keith Ferrara

@keithjferrara

1 year

If you are an athlete looking to: - Improve your sprint times - Increase your vertical - Increase your strength Like & RT this tweet & I will send my free PDF: THE SPORTS PERFORMANCE CHEAT SHEET A simple guide to build an elite program. (Must be following so I can DM)

31

374

552

Keith Ferrara

@keithjferrara

10 months

I have been training high level athletes across 30 different sports for 13+ years. Here are 50 training recommendations to improve sprinting speed in all team sport athletes. Bookmark this one if you are serious about building elite speed. //Thread//

1

52

583

Keith Ferrara

@keithjferrara

3 years

I mentioned earlier this week the offseason outline we follow, which is a 3 day of split for our sprint work: D1 - Acceleration D2 - Max Velocity D3 - Change of Direction Here's a thread giving a brief look at what each day looks like. (Continued 🔽)

9

52

532

Keith Ferrara

@keithjferrara

3 years

SPRINT to SPRINT FAST JUMP to JUMP HIGHER LIFT to GET STRONGER Too many gimmicky drills, not enough real training will stunt athletic development. Get your athletes moving at high speeds & get them under heavy loads. THEN Film —> Analyze —> Implement —> Repeat

8

109

507

Keith Ferrara

@keithjferrara

1 year

4 Ways To Protect The Hamstrings From Injury Implement these 4 elements into your training to reduce the incidence of hamstring injuries & increase speed. //Thread//

2

62

491

Keith Ferrara

@keithjferrara

9 months

10 Exercises To Improve Acceleration Use these exercises in your speed program if you are trying to improve force & power. (Bookmark this for future reference) //Thread//

2

51

473

Keith Ferrara

@keithjferrara

3 years

If you find yourself spending a lot of time for your summer programs, KEEP IT SIMPLE: LIFT - 3x/Wk T1 - Olympic T2 - Squat/Deadlift + Plyo T3 - Upper push + pull T4 - Hammy, SL, Carries SPRINT - 1x/ week ea - accel / peak v 1-2x Tempo Runs Don’t go crazy HAPPY SUMMER

2

25

436

Keith Ferrara

@keithjferrara

8 months

10 Exercises For Better Brakes & Change of Direction 🧵 1. Lateral Movement + Open Sprint

1

29

426

Keith Ferrara

@keithjferrara

2 years

Horizontal jumps are a great way to develop athleticism with players. They also have a strong correlation to acceleration & peak velocity outputs. Here’s a quick thread of exercises you can use to progress your horizontal jumps. (Continue ⬇️)

3

40

423

Keith Ferrara

@keithjferrara

3 years

Opening Head S&C at a D2 college Starting pay: $35k Responsibilities: Early mornings to late evenings, Saturdays on demand No staff besides yourself I am angered that this is still the standard in S&C Sad part is someone will take the job & continue the cycle THIS HAS TO STOP

29

35

415

Keith Ferrara

@keithjferrara

3 years

HALF KNEELING MB PUSH One of my favorite MB drills as a primer for acceleration work. Another exercise to help the athlete develop force in the first step of accel. The stronger an athlete is, the smoother this looks.

5

44

413

Keith Ferrara

@keithjferrara

3 years

For the first time in my career I was exposed to HIGH LEVEL track athletes. My main takeaways: 1) Track athletes move different then most team sport athletes when sprinting: fluid, coordinated & with intent 2) Training for track raises all tides of athletic development

7

74

412

Keith Ferrara

@keithjferrara

3 years

7 staple movements that need to be included in every athletic program: 1) Acceleration 2) Max Velocity 3) Lateral Shuffle 4) Lateral Run 5) Backpedal 6) Hip Flip 7) Jumping These movements need to be taught & trained year round. Credit to @leetaft for the great info

3

51

400

Keith Ferrara

@keithjferrara

4 years

Been utilizing a high/low nervous system approach for my latest programming. High days - Sprints - Jumps - Olympic/ Multi-Joint Movements Low days - Tempos - Smaller muscle group lifting (2x10) This chart below is great for looking at nervous system impact from lifting.

9

40

373

Keith Ferrara

@keithjferrara

1 year

5 Step System To Teaching The Clean Follow this step by step approach to have your athletes cleaning big weight in a short period of time. //Thread//

2

34

380

Keith Ferrara

@keithjferrara

1 year

5 Drills To Develop Max Velocity Use these drills year round to build high speed in your athletes. //Thread//

3

40

380

Keith Ferrara

@keithjferrara

2 years

Our pre-workout period used to be: - Minibands - Walking stretches - “dynamic” movements We got rid of those & added things that actually move the needle on improving performance: - RPR - Sprint Mechanics - Throws Here’s a quick thread hi-lighting these areas (continue ⬇️)

3

22

375

Keith Ferrara

@keithjferrara

1 year

10 Lifts You Can Use In Your Program To Develop Speed Utilize these 10 lifts in your program to develop force, power, & velocity in your sprint. //Thread//

2

37

356

Keith Ferrara

@keithjferrara

3 years

VELOCITED BASED TRAINING ZONES & RESPECTIVE INTENSITIES STRENGTH % of 1RM: 85% & > Speed: .45 m/s & below POWER % of 1 RM: 55-77.5% Speed: .52 - .83 m/s SPEED % of 1 RM: 52.5% & below Speed: .9 - 1.4 m/s Individuals vary based on fiber type, but these general zones work

6

23

348

Keith Ferrara

@keithjferrara

8 months

6 Tier Lifting Program For Collegiate/Pro Athletes 🧵 1. Power Clean

2

24

353

Keith Ferrara

@keithjferrara

1 year

It costs $160k+ to get an exercise science degree You become a better coach for less than $1k & in a fraction of the time by reading these 10 books. Bookmark this one for future reference.

12

33

345

Keith Ferrara

@keithjferrara

2 years

REDUCING HAMSTRING INJURIES In my time as a director, we have seen minimal injuries of the hamstring. In order to reduce the incidence we focus on: 1) Proper Sprint Mechanics 2) Max V Sprints 3) Bounds 4) Posterior Chain Lifts Here’s a quick thread how we use them (cont ⬇️)

5

22

347

Keith Ferrara

@keithjferrara

2 years

INCREASING POWER IN-SEASON In 7 wks of training we have seen our Vball team average vert increase from 14.37 in —> 15.48 in (1.11 in ⬆️) We follow this jump protocol in-season: Frequency: 2x/wk Volume: 18-32 total reps Exercise: BB Squat Jumps, Depth Drops, SRJT, Accelerated

4

27

345

Keith Ferrara

@keithjferrara

2 years

BUILDING A SPRINT WEEK Sprinting is a critical component of improving force, power & velocity in athletes. We sprint our athletes 3x/wk using the following outline: D1: Acceleration D2: Max Velocity D3: COD/Acceleration Here’s a quick thread, breaking down each day (cont ⬇️)

1

17

338

Keith Ferrara

@keithjferrara

9 months

6 Exercises To Improve Acceleration Use these exercises to improve your first step in acceleration. //Thread//

2

33

337

Keith Ferrara

@keithjferrara

1 year

6 Components Of An Acceleration Workout Use these 6 exercises to build elite levels of force & power on your acceleration days. //Thread//

4

52

334

Keith Ferrara

@keithjferrara

2 years

For the next 4 weeks, our summer program will follow the outline for our sprint work: D1 - Accel D2 - Max Velocity D3 - Aerobic Development D4 - COD / Accel Here’s a brief breakdown of our approach on each day. (Continue ⬇️)

3

27

330

Keith Ferrara

@keithjferrara

7 months

10 of Exercises To Improve Top Speed 🧵 1. Vertical Foot Isometric’s

4

29

328

Keith Ferrara

@keithjferrara

1 year

3 Methods To Improve Acceleration Abilities In Your Athletes Utilize these methods to improve force, power & speed in your athletes. //Thread//

3

36

325

Keith Ferrara

@keithjferrara

6 months

5 Exercises To Use To Improve Acceleration (Power Emphasis) 🧵 1. Double Broad Jump

1

17

321

Keith Ferrara

@keithjferrara

1 year

4 Drills To Use To Build An Acceleration Circuit Use these 4 drills to develop massive amount of force in your athletes. //Thread//

4

41

322

Keith Ferrara

@keithjferrara

2 years

I saw coaches, @mboyle1959 & @coachbdixon , talking about their summer training schedule with some really good ideas, so I decided to share my own. Here’s a thread hi-lighting our summer schedule & how we approach each day. (Continue ⬇️)

5

16

317

Keith Ferrara

@keithjferrara

3 years

Easy test to use to assess jumping ability of your athlete: SSC% = (CMJ-SJ) / SJ 10% = ideal percentage <10% = strong force, poor elasticity: reactive, accelerated, lightly loaded Plyos >10% = poor force, strong elasticity: heavy loaded, paused, SL Plyos ASSESS & PRESCRIBE

4

24

318

Keith Ferrara

@keithjferrara

9 months

5 Exercises To Improve Top Speed Use these drills on your max velocity days to improve your top mph. //Thread//

1

26

317

Keith Ferrara

@keithjferrara

1 month

Great video. This is how it's done. Our kids are always watching, so we might as well give them examples we'd be proud for them to copy Too many guys let fatherhood be the excuse to finally let themselves go forever But the truth is fatherhood is the mandate you've been

9

25

308

Keith Ferrara

@keithjferrara

1 year

30 MINUTE SPEED WORKOUT As a collegiate performance coaches, we have access to our athletes 2-3 hours a week. We have found that 30 minutes has been the sweet spot for developing speed in our athletes. Here’s a thread breaking down each component of our speed work (cont ⬇️)

1

28

311

Keith Ferrara

@keithjferrara

1 year

Don’t sleep on coaches at the D2/D3/HS level. They work with less resources. They work with multiple sports. They work with hundreds of athletes. Elite coaches exist at these levels.

3

40

302

Keith Ferrara

@keithjferrara

3 years

All athletes benefit from acceleration training 2 qualities we train w/ accel work: - Peak Force (1st step breaking inertia) - Peak Power (1st few steps) One of the 1st drills we teach is half kneeling starts: - Develop strength of lead leg (glutes) - Creates good positioning

2

37

299

Keith Ferrara

@keithjferrara

1 year

5 Components Of A Total Body Training Plan Use this formula to develop an elite lifting plan for strength & power development in the weight room. //Thread//

7

38

300

Keith Ferrara

@keithjferrara

1 year

What I used to care about as a younger coach: - Job title - Appearing tough - Logo of the school I worked for What I care about today as an older coach: - Flexibility - Having a positive impact on people - Being the best husband & father possible Embrace the changes in life

2

44

288

Keith Ferrara

@keithjferrara

2 years

BUILDING A MAX VELOCITY DAY Every team sport athlete needs to be training at top speeds Here’s are a few component included on all of our max velocity days: - Bounds - Bound + Sprint - Wickets - Flys Here’s a quick breakdown looking at each component further (cont ⬇️)

2

14

286

Keith Ferrara

@keithjferrara

3 years

I really believe 3x/wk training is ideal for most team sport athletes: LIFT - Total Body Every Day - Focusing on 3-4 movements a lift - GPP --> Strength --> Power --> Speed SPRINT + JUMP - 1x/wk of each a) Accel + Hori Jumps b) Max V + Vert Jumps c) COD + Lateral Jumps

0

22

280

Keith Ferrara

@keithjferrara

3 years

A few truths on sports performance training: You need to train SPEED before SPEED ENDURANCE. You need to develop STRENGTH before training POWER. ACCELERATION is your base for other speed qualities. STRENGTH is foundational for lifting. @grahamsprints

1

31

273

Keith Ferrara

@keithjferrara

10 months

7 Speed Drills To Use On Sprint Days Use these drills on your max velocity days to prepare the body to run at high speeds. //Thread//

3

33

271

Keith Ferrara

@keithjferrara

3 years

CLEAN PROGRESSION Clean is a staple movement in all training blocks. Here is the top-down approach we follow (similar to snatch): - Power Position (Shoulder blades back + Dip) - Below Knee (Hinge) - Power Clean + Front Squat - Clean Cues: - Punch The Ground - Get Vertical

3

44

265

Keith Ferrara

@keithjferrara

7 months

6 Exercises To Build Late Acceleration 🧵 1. Standing Triple Jump

3

21

266

Keith Ferrara

@keithjferrara

3 years

In our off-season we will have three distinct training blocks: - GPP - Strength - Power As we just completed our general prep phase, we will now transition into our strength block. Here’s a thread describing what our strength block looks like. (Continue ⬇️)

2

12

264

Keith Ferrara

@keithjferrara

9 months

5 Exercises To Become A Better Athlete In-Season Use these exercises to continue to build speed & power throughout your competitive season. //Thread//

1

27

260

Keith Ferrara

@keithjferrara

11 months

Max Velocity workout for our volleyball girls as we head into championship weekend. SPRINTS + JUMPS - A Series - St. Leg Bounds - Continuous Pogo's - SL Bench Push Off - A Switches - 20m Fly's We dedicate 1 day of the week to max velocity work with our girls. Max velocity is

2

22

262

Keith Ferrara

@keithjferrara

2 years

SPEED ASSESSMENT The 30m sprint is our gold standard when assessing our athletes sprint abilities. The key metrics we look at are: - Force - Power - Velocity - DRF - Slope Here’s a quick thread discussing each metric & what they mean about the athlete (continue ⬇️)

6

42

254

Keith Ferrara

@keithjferrara

8 months

5 Exercises For Better Acceleration 🧵 1. 7 Step Acceleration

1

19

249

Keith Ferrara

@keithjferrara

3 years

Simplicity works for sports performance: SPEED - train year round - spend time on accel, peak v, speed endurance - improve technique POWER - train year round - sprint, jumps, throws, Olympic lifts LIFTING - GPP —> Strength —> Power —> Speed - Focus on one at a time

4

45

243

Keith Ferrara

@keithjferrara

2 years

GAME DAY LIFTING Every opportunity we get to workout, is another block we stack towards improved outputs. We keep the volume low but like to follow the outline: 1) Olympic Lift From Power Position (Snatch or Clean) 4x1 2a) BB Squat Jump 2x3 2b) Accel Jump 2x3 3) SRJT x1

4

26

244

Keith Ferrara

@keithjferrara

3 years

Most of our workouts follow the same structure: - Activation/Sprint Mechanics - Throws - Speed - Jumps - Lift Here’s a thread giving a brief overview of each section of our workouts & how we utilize them to improve performance. (Continue ⬇️)

5

19

240

Keith Ferrara

@keithjferrara

3 years

What I don’t stand for: - Senseless conditioning - Punishing athletes w/ exercise - Competitions to build “mental toughness” What I do stand for: - Developing athletic qualities that carry over to sport - Building relationships - Educating - Holistic development

1

30

241

Keith Ferrara

@keithjferrara

1 year

6 Ways To Build Speed In-Season Use these 6 tools to build high levels of force, power & velocity during your competitive season. //Thread//

2

27

243

Keith Ferrara

@keithjferrara

1 year

9 Components of A Max Speed Day Utilize this outline to have your athletes running faster at top speeds. //Thread//

4

32

242

Keith Ferrara

@keithjferrara

3 years

SNATCH PROGRESSION Snatch is a staple movement in most of our programs. Here is the progression we follow: - Power Position (Shoulder Blades Back + Dip) - Below Knee (Hinge) - Power Snatch + OH Squat - Snatch CUES - Bar tight to the body - Punch the ground - Get Vertical

1

25

241

Keith Ferrara

@keithjferrara

11 months

I am in better shape today at 34 years old, than I ever was playing football in high school or college. Here are 30 things I would do today that I should have been doing back then to maximize my athletic career. Bookmark this one for future reference. //Thread//

5

14

236

Keith Ferrara

@keithjferrara

2 years

STRENGTH BLOCK Following our GPP block, we transition into our strength work as we get closer to the season. Staples in our strength block that we worked on today: ✅ Oly Lifts from pins ✅ Hatfield ECC squats ✅ Paused, weighted, & deep position Plyos ✅ Iso Press ✅ ECC RDL

2

21

235

Keith Ferrara

@keithjferrara

2 years

MAX VELOCITY DAY We have seen great results improving peak velocity w/ our athletes following this outline: ✅ A Series ✅ Shuffle + St Leg Bound ✅ Bound + Sprint ✅ Wicket ✅ Flys ✅ Reactive Plyo Peak Velocity has a strong correlation to in game performance TRAIN IT OFTEN

1

26

232

Keith Ferrara

@keithjferrara

3 years

Simple steps to program for multiple teams: - Have a sprinting theme for each day of the week (Accel, Max V, COD/Non Linear) - Select type of jumping (vertical, horizontal, lateral) - Outline your lift (Olympic, Lower, Upper) - Run blocks for 4 weeks - Plug & play w/ exercises

0

21

227

Keith Ferrara

@keithjferrara

2 years

A SERIES A staple on our max velocity day ignition series. We perform each drill 2x10m: - March - Skip - Switch - Run Maximal intent on every rep with an emphasis on: - Vertical torso - Strike under COM - Dorsiflexion Reinforce great mechanics in your pre-sprint period.

1

21

227

Keith Ferrara

@keithjferrara

1 year

These are the top 5 exercises used by sprint coaches in the weight room. 1. Barbell Step Up 2. Back Squat 3. Barbell Lunge 4. Power Clean 5. Deadlift What are your favorite lifts to use to develop speed with your athletes?

10

30

224

Keith Ferrara

@keithjferrara

1 year

8 Fundamental Truths Of Building Elite Athletes Include these 8 aspects into your training program to improve athleticism & improve play in your sport. //Thread//

4

35

221

Keith Ferrara

@keithjferrara

2 years

SPEED ASSESSMENT - 3OM SPRINT The 30m sprint is one of our staple assessments with all of our athletes. With one sprint we can assess the following: 1) Force 2) Power 3) Velocity 4) Slope of FV Curve Here’s a quick breakdown of how to use the force velocity profile (cont ⬇️)

3

29

221

Keith Ferrara

@keithjferrara

2 years

Sprinting is an exercise that must be coached. Just as we fix lift technique in the weight room, we should be assessing & fixing sprint technique to: - improve performance - reduce incidence of injury Here’s our 3 step technique we follow to help improve sprint mechanics ⬇️

3

18

223

Keith Ferrara

@keithjferrara

1 year

12 exercises you can use to build a complete training program. 1) RDL 2) Row 3) Jerks 4) Bench 5) Step Ups 6) Chin-ups 7) Power Clean 8) Broad Jumps 9) Hurdle Jumps 10) Power Snatch 11) Resisted Sprints 12) Unresisted Sprints What else would you add to this list?

22

18

222

Keith Ferrara

@keithjferrara

3 months

20 training tips I know at 35 that I wish I knew at 20: 1) SPEED IS KING - training speed is priority #1 with athletic development; train it & train it often (acceleration & max velocity)

3

37

220

Keith Ferrara

@keithjferrara

1 year

BUILDING A SUMMER PROGRAM 101 A well rounded sports performance program should include the following aspects: - Sprints - Jumps - Lifts - Conditioning Here is a thread on how you can build a high level summer program to optimize the athleticism of your athletes (Continue ⬇️)

2

17

218

Keith Ferrara

@keithjferrara

1 year

Don't be too cute with your programming It's really simple Keep your high days high Keep your low days low LOW DAYS Squats Tempos Deadlifts Upper Lifts EDT Circuits Extensive MB HIGH DAYS Plyos Sprints Oly Lifts Intensive MB Resisted Sprints Non-Linear Runs SIMPLE WORKS

3

35

219

Keith Ferrara

@keithjferrara

3 years

TRIPLE BROAD JUMP One of my favorite assessments of athleticism. I recommend all of our coaches to test TBJ w/ recruits: - Strong correlation to peak velocity & peak power (.88/.87 respectively) - Shows repeated power & coordination - Less technical then standing triple

3

25

219

Keith Ferrara

@keithjferrara

1 year

5 Essential Components Of A Workout Bookmark this for the next time you are programming a workout for your athletes. //Thread//

2

30

216

Keith Ferrara

@keithjferrara

2 years

One of our best tools to build strength is the squat. Here’s a back squat progression you can follow for each training block of the year: GPP: 2-4 x 6 reps @ 60-75% STRENGTH : 4-5 x 1-2 reps @ 82.5-97.5% POWER: 4-5 x 2-3 reps @ 55-77.5% SPEED: 4-5 x 3-7 seconds < 55%

1

15

218

Keith Ferrara

@keithjferrara

1 year

If you are an athlete looking to: - Improve your top speed - Improve your total power - Improve your accel abilities Like & RT this tweet & I will send my free PDF: THE SPORTS PERFORMANCE CHEAT SHEET A simple guide to build an elite program (Must be following so I can DM)

10

118

197

Keith Ferrara

@keithjferrara

2 years

GPP TRAINING 2nd week in our training block for men’s bball. Total body training emphasis: 1) Power Clean Waves 2a) TB Deadlift 2b) Single Leg Bounds 3a) DB Bench 3b) Weighted TRX ROW 4) FFE Split Squat BASKETBALL PLAYERS SHOULD TRAIN HARD

1

22

213

Keith Ferrara

@keithjferrara

1 year

One of the best reads for a sports performance coach at any level. Have gone through it multiple times & continue to take away new things each time. What are some books on training you always refer back to?

9

17

211

Keith Ferrara

@keithjferrara

4 years

Explosive strength deficit is one of the tools I use to determine our lifting/plyo program to supplement our sprint work. We do the following to get our ESD score: 1) CMJ x3 2) Squat Jump x3 3) ((CMJ - SJ) / SJ) x 100 SCORE 10 or less = Plyometric focus > 10 = Strength focus

8

215

Keith Ferrara

@keithjferrara

2 years

CONTRAST TRAINING A pairing that has stood the test of time: A) LOWER BODY (strength movement - induce PAP & prime the body for higher velocities) B) PLYO (high velocity movement) Today we paired front squat w/ continuous broad jump. ENERGY WAS BUZZING TODAY

3

22

211

Keith Ferrara

@keithjferrara

2 years

FRENCH CONTRAST METHOD Really great method we utilize during our power block to improve outputs: a) Main LB Lift (.5-.75 m/s) - squat, TB deadlift b) Reactive Plyo (hurdle jumps, depth drops) c) Lightly Weighted Plyo (BB, DB, TB) d) Accel jumps (banded variations)

2

11

204

Keith Ferrara

@keithjferrara

2 years

First ever Nike Sports Performance Camp in the books. Two days of educating athletes on: - Sprint Mechanics - Accel & Max Velocity Work - Plyo’s - Foundations of lifting Diverse group of 12-17 year olds, looking to elevate their performance. Great experience & the 1st of many

1

20

206

Keith Ferrara

@keithjferrara

3 years

VERTICAL + HORIZONTAL COMBO JUMP SERIES Got this high level jump routine from @BooSchex Great for teaching athletes how to produce force & reactiveness in different planes: 1) Box Jump + Broad Jump 2) Box Jump + Hurdle Jump 3) Box + Box + Broad 4) Box + Box + Hurdle

2

20

201

Keith Ferrara

@keithjferrara

1 year

5 Concepts To Develop The Aerobic Energy System Use these methods to improve the aerobic system & help your athletes repeat fast speeds. //Thread//

3

23

201

Keith Ferrara

@keithjferrara

3 years

Maxing out lifts has little value if you aren’t measuring things that matter to athletic development: 1) Sprinting 2) Jumping Lifting should aid in the development of those qualities, not become the center of the program Lifting matters, but not at the expense of speed & power

3

35

198

Keith Ferrara

@keithjferrara

2 years

IN-SEASON POWER DEVELOPMENT Methods we utilize to maximize power development in-season include: ✅ Olympic lifts from the hang ✅ Lower body lifts w/ faster velocities ✅ Lightly weighted jumps ✅ Reactive Jumps ✅ Jerks Following these methods we have seen verts 📈 in-season

2

25

197

Keith Ferrara

@keithjferrara

2 years

PRIMING LIFT DAY BEFORE GAME We follow the outline prior to game day: ✅ Olympic Lift (Snatch - high power) ✅ Short Knee Bend Lower Body (BB Step Up) ✅ Lighty Weighted + Accel Plyo ✅ High Power Push + Pull (Jerk + Chinups) ✅ Hamstring High Intensity, Low Volume BRING IT

1

21

197

Keith Ferrara

@keithjferrara

3 years

The 30m Sprint has become one of favorite assessment for all my athletes. With one sprint we get: 1) Acceleration Capabilities 2) Peak Velocity Here’s a thread on what tools to use for the 30m sprint & how to interpret it to help your athletes. (Continue below)

1

16

196

Keith Ferrara

@keithjferrara

8 months

10 things you can do this month to get faster. 1) Do hill sprints 2) Jump vertically 3) Lose body fat % 4) Jump horizontally 5) Sprint at top speed 6) Fully rest on off days 7) Sprint with resistance 8) Lift heavy weight, fast 9) Sleep 7+ hours a night 10) Lift moderate weight,

3

19

194

Keith Ferrara

@keithjferrara

2 years

BUILDING AN ACCELERATION DAY Acceleration is a foundation skill for all team sport athletes. Tools we use on our accel days: - MB Throws - Resisted Accel - Unresisted Accels - Hori Jumps - Total Body Lifting Here’s a quick thread breaking down each tool (cont ⬇️)

1

14

195

Keith Ferrara

@keithjferrara

6 months

6 Exercises To Build Acceleration 🧵 1. A Series

1

17

190

Keith Ferrara

@keithjferrara

1 year

9 Training Modalities To Use In Your Program To Build Elite Athleticism Include these modalities in your program to develop elite speed, power & strength. //Thread//

2

22

192

Keith Ferrara

@keithjferrara

1 year

3 Components Of A Game Day Workout Include these 3 components next time your team trains on game day. //Thread//

1

19

193

Keith Ferrara

@keithjferrara

3 years

I believe that in-season training is the most important part of the year because: - takes place during competition - consistency This spring we have seen with our spring teams: 3-4% ⬆️ in speed 10-11% ⬆️ in power Here’s a quick thread about our in-a season plan (Continue ⬇️)

1

20

187