Austin Hoffman

You might have heard the old saying “you can’t teach speed” or “speed is all genetic” Probably said by your youth football coach when you were seven who worked in accounting and whose highest level of sports experience was junior varsity football Speed can be trained! 🧵

Delayed knee extension in the first step means keeping the knee bent longer and allowing the hips to come through so force is driven horizontally. It allows hips to extend first, maximizing power and projection. Early knee extension leaks force vertically and kills acceleration

In-season training isn’t optional — it’s essential. Without it, athletes quickly lose the strength, power, and speed they built in the off-season. Skipping lifts = increased injury risk, decreased performance, and lower outputs on game day. Stay sharp. Stay strong.

Benefits of In-Season vs Off-Season Training Off-season training: 1️⃣ Building strength & power 2️⃣ Improving speed & agility 3️⃣ Developing tissue capacity In-season training: 1️⃣ Maintain physical qualities from the off-season 2️⃣ Reduce injury risk 3️⃣ Potentiate for game days

Benefits of Plyometrics: - increase firing rate of motor units - Improve intramuscular coordination & timing - Enhance stretch reflex sensitivity (Improved sensitivity of the muscle spindle and desensitized GTO) - Increase muscle stiffness and extensibility in the tendons

Mic’d up Monday Contrast training pairs a heavy strength movement with a biomechanically similar explosive exercise (e.g., squats + jumps) to enhance power. It uses post-activation potentiation (PAP) to improve neuromuscular performance in trained athletes.

Drills w/ PVC overhead ✅ Forces stacked ribcage-pelvis ✅ Limits trunk collapse & overextension ✅ Demands trunk stability while limbs cycle Constraints teach posture w/o cueing, letting athletes self-organize to find their individualized coordination for performance.

Acceleration & COD Training Day 🔥 1️⃣ Wall switches - 3x5 each leg 2️⃣ HK 2-Step Drives - 3x2 each leg 3️⃣ Loaded Sprint - 4x20 Yards @ 30% BW 4️⃣ Sprint - 4x20 Yards 5️⃣ 5-5-10 - 2 sets 6️⃣ 5-10-5 - 2 sets 7️⃣ Alternating Bounds - 3x10 8️⃣ Double Broad Jumps - 3 sets

Using constraints in sprint drills teaches posture and mechanics without the need for verbal cueing. This allows athletes to self-organize and discover their own most efficient coordination patterns, leading to better, more individualized performance.

Force Curve Fridays 💪🏻 Some Accentuated Eccentric Loading in today’s training session w/ @parker_angel2

Speed Lab Sunday 🚀 Most sports aren’t played in straight lines. Whether it’s football, soccer, lacrosse, or basketball, athletes are constantly moving on curves to evade defenders, bend routes, or navigating in a chaotic environment.

Strength matters. . . . (Especially >100ms)

Force Curve Fridays 💪🏻 Our Dynamic Effort Upper Body days are more focused on shoulder health because of a recent labrum SLAP tear that this athlete got a couple months ago. The goal is to improve shoulder stability and strength in the overhead position. @parker_angel2

Christian Haynes days till Seahawks football is back Y’all think he breaks out?

Position Training + Performance Training = Elite Athleticism

Mic’d Up Monday 🗣️ Flashy ≠ Effective. “Sport-specific” doesn’t mean flashy drills—it means training what truly improves game speed & strength. Want real results? DM me or visit us: 🏠 300 330 Ronnell Rd, Holly Springs GA @Velocity_AthDev

Question: What title makes the most sense for a coach whose specialty is getting athletes Bigger, Stronger, and Faster? A.) Strength & Conditioning Coach B.) Sports Performance Coach

Thankful for @Velocity_FB @Velocity_LS for everything to get me where I am today. @AuburnFootball @AuburnTigers @MiltonEagles_FB @CoachBenReaves @CoachStromie #WarEagle

Great session this week with @JordanDillon90 from @SCPSAthletics with over 20 plus offers already with the most recent coming from @LSUfootball @TerpsFootball @WVUfootball and @Tulane just in the month of June, Jordan is not slowing down! More excitement coming with this…

Speed Lab Sunday 🚀 Find. Force. First. If you want to know more about how to improve your sprint times. Shoot me a DM or come check us out! Building 300 330 Ronnell Rd Holly springs, GA 30115 United States @Velocity_AthDev

🔥WOW!!🔥 I am super excited! Velocity Athletes saw a ton of activity in their recruitment this past month. We had a total of 7 athletes commit to their College Program in the month of June. We had over 17 athletes receive an offer in the month of June with some recieving up…