Feed the Cats Speed Training

Speed Drills from Harrisburg, IL, and Plainfield North High School. Follow @pntrack

[@zachpinney]

Found you through the Sprint, Jump, Throw podcast. Had to listen to both episodes a second time to soak in all the value. Thanks, Tony!

[@garydilley7920]

Looking for obit of high school friend and article you wrote regarding time in Shelbyville caught my eye. You were little gym rat and loved being there. Your dad was my all time favorite coach. Great to see you doing great things. Gary Dilley

[@TheGaurangtorres]

No complications, everything done is fast and explosive

[@mattjohnson8615]

Tony, I was so honored to meet you at Central Valley CA. Track Clinic Your techniques translate to my football program seamlessly! I'm drinking the Kool-Aid. "Feed the cats"

[@coachtonyholler]

Matt Johnson ... Thanks Matt, keep me updated!

[@red202stripe7]

Best coaching video I've seen thanks

[@coachtonyholler]

Glad it was helpful!

[@carltonhuff6525]

Thank you Tony.

[@gothops2632]

Coach, which of the drills demonstrated in this video done 4 years ago have you now eliminated from your program? Thanks.

[@kdlundin]

Question- what are you using to start the clock on the 40’s, first movement? Are they reacting to your signal? First step? They seem to be falling into their starts.

[@coachtonyholler]

Falling start. I watch for hand movement. Stopwatch. I average the best two times out of three. Also Freelap time the final 10m of the 40y. One sprint, two metrics.

[@evb750]

During these off season speed sessions, would you also do 10m flys? Would you do this after the 40yd dashes are would you alternate the 40s and 10m?

[@coachtonyholler]

We start with speed drills and coaching of mechanics, end with three timed sprints whether they are 40y, 10m, 20y, etc.

[@rafaelsantiago142]

Would this be considered a speed day or xfactor day? Also what’s the difference between the two days, I’m a bit confused but would love to implement the speed day-xfactor-speed day etc, just how you recommended. Thank you for all the info!!

[@coachtonyholler]

Both. Speed days include ~10 speed speed drills and 3-4 timed sprints. X-Factor days include “exercises” that improve speed, no spiked-up timed sprints.

[@paulsmith8438]

In this video are the wickets on the ground set a equal distance apart or are the distances increased towards the end?

[@coachtonyholler]

6' evenly spaced. We only sprint through them. We don't do acceleration.

[@R888ZZZZZ]

Can i do this in the video 3 times per week? Monday, Wednesday, Friday?

[@coachtonyholler]

Yes!

[@danielhutchinson6158]

So grateful! Does anyone know the timing system being used for measuring the speed between 30m and 40m?

[@coachtonyholler]

Back then it was Brower/Summit. Last 8 years, Freelap.

[@danielhutchinson6158]

@@coachtonyholler Got it. Thanks.

[@nio8484]

How do you program depth jumps and cat jumps

[@coachtonyholler]

We just do them as x-factor work usually once a week. Maybe 10-20 per week.

[@austinray2990]

Will this help me maximize my speed? And or give me great running form

[@keenanrobinson6751]

Tony, my son what's to improve his speed. Would he do like 4 of these training exercises a day. Or what's a good plan.

[@Krystiano7RaP]

what are those photocells?

[@coachtonyholler]

docs.google.com/document/d/1IOCe71Tpo2xG29W8aoZ7Lio8suz3T1uWPgPPKWLawFY/edit?usp=sharing

[@bj-loganwebb4019]

2:15

[@bj-loganwebb4019]

5:06

[@footballface1234]

Hope this works tony and I’m fityaks son you follow him on twitter

[@gabriels6444]

Do your athletes get shin splints?

[@coachtonyholler]

Maybe one per year. Our dosage is very low and we never "run"... no laps or cool down runs.