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�SPRINT RELAYS: THE BANG STEP� is course #14 of an ambitious Feed the Cats Certification Program created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a strong foothold in American football and lacrosse. �SPRINT RELAYS: THE BANG STEP� was created by my youngest son, Quinn Holler. Quinn was my right-hand man and relay coach at Plainfield North from 2014 to 2018. During that four-year period, our average best 4x1 time was a state-leading 41.79. Fourteen different sprinters made up those five teams. The best sprinter in the history of Illinois, Marcellus Moore, ran on only two of those five teams. The amazing five-year run ended with a state championship in the 4x1 and 3A state record time. We also won the 4x2 that year (and the 100 and the 200). Quinn Holler was hired as a Biology teacher by Andrew H.S. in the summer of 2018. He was also hired as an assistant for the varsity football team and sprint coach for the track team. In his first year at Andrew, Quinn�s 4x1 broke the school record in the 4x1 and got fourth in the state. With his fastest guys returning, 2021 would have possibly ended with a 4x1 state championship for Andrew H.S., but Covid canceled the season. Quinn�s career six-year average best time in the 4x1 is an amazing 41.84. Quinn was hired as the new head track at Andrew for the 2021 season. Quinn Holler is only 27 years old. Quinn covers the 4x1 in this course and his proud father provides the rest. 81 minutes of relay content.1 Rolling Introduction 1:46 2 Topics of Quinn's 4x1 Presentation 0:41 3 Lane Ownership 4:16 4 Bang Step 5:18 5 Drive Phase Free 3:49 6 Stop Sign and Candlestick 7:50 7 The Marks 3:29 8 Practice Tips 2:57 9 Relay Order 4:24 10 4x1 Culture 3:36 11 Summary, Review, and Points of Emphasis 9:11 12 Changing the Order 4:24 13 Exchange Zone Math and the Logic Behind What We Do 4:19 14 Exchange Zone Flys Free 2:20 15 Marks Explained in Depth 3:55 16 How to Video Handoffs 4:19 17 State Record Video 0:50 18 4x2 Exchange Zone Math 5:33 19 Right-Left-Right-Left and Lane Ownership in 4x2 2:28 20 4x4 and 4x8 Handoffs (Open Handoffs) 4:16 21 Rolling Credits 1:40Head Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

FTC 205: SPRINT THE 400CLYDE HART OR FEED THE CATS �SPRINT THE 400� is the FIFTH course of an ambitious �Feed the Cats� certification program created by Tony Holler.�This is a 200-level course, signifying that its content is TRACK SPECIFIC.� Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football. The target audience of �SPRINT THE 400� is track coaches. There are over two hours of detailed teaching. Drawing a sharp distinction between the greatest college track coach of all time and �Feed the Cats� allows students to see the differences and develop their own philosophies towards training. The instruction connects simply and directly. With 39 years of coaching and teaching experience, Coach Holler has found ways to connect with his audience without the sophisticated complexity of most presenters.� The first two courses,� The Speed Workout and X-Factor have a combined 2.5 hours of content, giving athletes (and coaches) everything they need to prioritize speed in the off-season. The third course, Block Starts, is arguably one of the most detailed instructional videos ever produced on the subject of block starts and acceleration. Record Rank Publish (over two hours) is the food of cats, the heart of the program.� More courses are on the way! Follow Tony Holler on Twitter� @pntrack1 Introduction 0:40 2 Clyde Hart Nearly Ruined High School Track and Field 3:09 3 Slow Down to Run Faster? 1:18 4 Is the 400 a Sprint/Endurance Hybrid? 0:35 5 I�m Going to Call You �The Dragons� 1:26 6 "I Hate Track" 1:10 7 Buckminister Fuller 0:46 8 FTC: A New Model to Replace the Old Model 1:55 9 Centrist Thinking Never Produces Extreme Results 0:48 10 Example of Extreme Performance 2:22 11 21 Years, 42.58 1:00 12 Happy & Healthy 0:28 13 Why the 1500 Crushes Decathletes 1:21 14 The 400 is NOT a Hybrid 1:15 15 Full Disclosure 1:28 16 Clyde Hart�s 8 Workouts 0:42 17 Don Meyer�s 3 Stages of Coaching 0:55 18 ALTIS Flow Chart 0:52 19 The Essentialism of FTC 0:54 20 Hart and Holler Agree! 1:18 21 Feeding Cats and Chasing Rabbits 0:53 22 Keep Distance Coaches Away From Sprinters 0:54 23 Volume Never Creates Speed 0:42 24 FTC: Only Good for Elites? 2:10 25 Grow Where You Are Planted 4:21 26 Dopamine (It Sucks to be a Sprinter in Illinois) 1:28 27 The Football Factor Free 0:56 28 FTC Overarching Approach 2:29 29 Conventional Wisdom: Aerobic Base 1:50 30 The Clyde Hart Off-Season Free 3:35 31 Kill the Cats? 1:55 32 Why it Worked at Baylor 0:53 33 Speed Reserve 1:14 34 Speed is the Key: Ernie Clark 2:22 35 FTC Off-Season Specifics 6:05 36 Clyde Hart: Long to Short Free 4:50 37 Kill the Cats: Part II 2:45 38 Feed the Cats Programming 2:02 39 Sample In-Season Practice Plan 2:26 40 In-Season Overview 1:38 41 How to Cook 5:20 42 Speed Creates Endurance NOT Vice Versa 2:05 43 Speed Creates Sprint Capacity, NOT Vice Versa 1:38 44 Lactate War Zone 0:57 45 Lactate Workouts Explained Free 6:03 46 Three Workouts 0:37 47 The 23-Second Drill 7:00 48 The 600M 4x4 Predictor 4:39 49 The 450M 4x4 Predictor 2:46 50 Critical Zone Workout 3:50 51 Kahmari Montgomery 2:13 52 Marcellus Moore 0:53 53 Hart and Holler Agree on Science 1:53 54 Lactate Threshold 1:21 55 The Speed Endurance Myth 3:36 56 The Trick Question: Who�s in Better Shape? 1:36 57 Get Aerobically Fit Doing Anaerobic Work 1:33 58 Cats Don�t Jog 0:39 59 The Wrap Up 2:33 60 Feed The Cats 205 Quiz 61 THE SURVIVAL OF KING MITHRIDATES 62 The 400 is a Sprint 63 The 4�4 Predictor � Track Football Consortium 64 Logistics of the 23-Second Drill � Track Football ConsortiumHead Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

Transformative Features Comprehensive Coverage: Nearly three hours of in-depth teaching, offering a full spectrum of knowledge. Innovative Approach: Challenges traditional football training methods, focusing on speed as the primary attribute. Expert Instruction: Crafted by Tony Holler, a renowned coach with 39 years of experience. Global Recognition: Part of the acclaimed "Feed the Cats" program that has influenced Track & Field and football worldwide. Accessible Learning: Simplified teaching that connects directly, avoiding complex jargon. Engaging Content: Includes case studies, personal insights, and proven strategies for enhancing speed and performance. Key Benefits Boost Performance: Learn techniques that prioritize speed and agility over traditional strength and endurance grinding. Challenge Conventions: Embrace methods that question mainstream football training ideologies, offering a fresh perspective. Maximize Potential: Discover how to cultivate an environment that propels athletes towards remarkable achievements. Enhance Coaching Skills: Equip yourself with innovative coaching techniques that foster love, specificity, and performance. Build a Winning Team: Apply "Feed the Cats" principles to develop a football team that excels in speed, strategy, and resilience. Why Choose "Feed the Cats: Sprint-Based Football"? This course isn't just another football training program. It's a manifesto for revolution. With Tony Holler's visionary approach, you're not only training athletes; you're redefining what it means to be fast, effective, and unstoppable on the football field. Embrace the change, challenge the status quo, and be part of a movement that's setting new standards in football excellence. FAQ Who is this course for? Coaches, athletes, and football enthusiasts looking for a groundbreaking approach to football training that emphasizes speed and efficiency over traditional methods. Do I need any special equipment? No special equipment is needed. The course focuses on training techniques and philosophies that can be implemented with standard football training resources. How can I access the course? Upon purchase, you will receive immediate access to the course through a secure online platform, allowing you to start transforming your football training right away.

�SPRINT BASED HURDLING� is course #11 of an ambitious Feed the Cats Certification Program created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a strong foothold in American football. �SPRINT BASED HURDLING� was created by my oldest son, Alec Holler. Alec was an all-state high school hurdler and is the best hurdle coach I�ve ever known. There must be something to this �Feed the Cats� approach to speed. Alec coached the all-time Illinois state record holder in the 110 High Hurdles (Travis Anderson, 13.59). I coached the all-time Illinois state record in the 100m Dash (Marcellus Moore, 10.31). The all-time Illinois state record in the 4x1 was coached by another Feed the Cats coach, Brian O�Donnell (Crete-Monee, 40.86). One of the most important features of Feed the Cats is the world-wide network of coaches who have bought into the idea of prioritizing speed and explosiveness while de-empathizing conditioning, toughness, and high volume workouts. The focus on well-rested, happy, and healthy athletes is truly a departure from the grind of the traditional approach. Hurdlers may benefit from this approach more than any other subset of track athletes. When hurdlers are removed from silly volumes, intensity and focus will skyrocket. When tired becomes the enemy and not the goal, hurdlers remain healthy. More courses are on the way! Follow Tony Holler on Twitter� @pntrack Follow Alec Holler on Twitter� @a_hollerEHS Check out the articles written by Alec Holler: Finally A Hurdle System for Cats 3 Reasons Why Your Hurdler Can�t 3 Step The Forgotten Ingredient of Feed the Cats1 Tony Holler Introduces Alec Holler 5:44 2 Alec Holler�s Course Intro Free 0:34 3 How Did I Get Here 4:57 4 Feed the Cats 1:27 5 Feed the Cats Priorities 0:42 6 2017 Hurdlers 1:42 7 Travis Anderson 13.59 (State Record) 3:05 8 Matt Griebe 2:56 9 Your Role as a Hurdle Coach 5:50 10 Rules for FTC Hurdling (Overview) 2:46 11 The Two Hurdle Rule 3:20 12 The Ten Hurdle Rule 1:07 13 Discounting 3:03 14 Beginning Hurdler Progression 1:15 15 Long Hurdles 5:19 16 Scheduling 4:11 17 Daily Plan 2:53 18 Low Impact Hurdle Drills 3:40 19 Video of Low Impact Hurdle Drills 4:43 20 Hurdle Technique 0:37 21 Start and Approach 2:28 22 Video of Approach 2:07 23 The �Cut Step� 3:05 24 Video of Cut Step 3:53 25 Takeoff 2:00 26 Videos of Takeoff 2:52 27 Lead Leg 3:40 28 Trail Leg 3:35 29 Arms 6:15 30 The Landing 2:57 31 The Confidence Drill 3:23Head Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

�SPRINT BASED LACROSSE� is the ninth course of an ambitious �Feed the Cats certification program created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a strong foothold in American football. This presentation rocked the lacrosse world at the IMLCA National Clinic held in December of 2020. Tony Holler is the first presenter at IMLCA to never hold a lacrosse stick� yet the presentation got rave reviews.� �Sprint Based Lacrosse� takes an overview of the traditional approach to sport training (lift weights and get tired every day), and turns it upside down. Feed the Cats is the name of the new model and speed is the priority. The foundation of that speed is rest, recovery, and sleep.� More courses are on the way! Follow Tony Holler on Twitter� @pntrack1 Introduction Free 0:58 2 Feed The Cats Free 1:17 3 High Output 0:48 4 Hard Work + High Effort vs. Essential Work + High Output 0:46 5 The Process 0:30 6 Buckminster Fuller 0:18 7 Innovators 0:45 8 Extreme Results Never Come from Centrist Thinking 0:22 9 The Prototypical Coach 1:48 10 Grinders 0:13 11 Tired is the Enemy, Not the Goal 1:32 12 Power - Speed - Strategy 0:19 13 Power Grade 0:38 14 Strategy 0:19 15 Speed Grade 0:42 16 Speed Must be the Only Priority 2:08 17 Max-Speed Sprinting is Extreme Movement 0:26 18 From the Textbook 1:07 19 Ancient Wisdom from Nebraska 0:27 20 Nebraska Preaching Energy Systems 35 Years Ago 1:35 21 The B.S. About Being in 4th Quarter Shape 0:53 22 Stop Doing Sh*t That Makes You Slow 2:00 23 Bad Sprint Habits 0:42 24 Stop Conditioning for the Conditioning Test 2:25 25 Intensity - Recovery - Repeat (Stack Anaerobic Work) 1:35 26 Who�s in Better Shape, a Sprinter or a Distance Runner? 1:25 27 The Folly of Too Many Priorities 0:32 28 The Main Thing 0:28 29 The Sprint Workout = 82 Seconds 2:01 30 Simple and Effective 0:27 31 McCaffrey Works with a Track Coach 0:28 32 21.7 MPH to 23.1 MPH in Six Months 1:46 33 1.4 MPH Difference 1:20 34 MPH�s Relationship to 40 Times 1:25 35 Rest, Recovery, and Sleep 0:30 36 Rest is Training 0:48 37 �Nito O Ou Omo Wa Itto O Mo Ezu.� 1:01 38 Train at 100 MPH Free 0:59 39 Speed Reserve and 4th Quarter Play 1:05 40 Speed Creates Endurance, Endurance Negates Speed 0:36 41 Endurance Never Creates Speed 0:37 42 Aerobic Train F*cks Up Mechanics, Confuses the CNS, and Kills Cats 0:25 43 Sprint Capacity and Speed 1:08 44 A Culture of Speed 1:56 45 Slow Guys Can Hardly Move When Fatigued (Doesn�t Age Well Either) 0:33 46 Endurance Work Does Not Create 4th Quarter Freshness 0:27 47 The End of the 400 Meters Always Sucks 0:57 48 Accept Small Wins at the Craps Table 1:07 49 Hormesis Curve: Don�t Burn the Steak 0:13 50 Never Let Today Ruin Tomorrow 0:20 51 Off-Season Training Mistakes 1:49 52 Bill Bowerman: Moderate Exercise Never Leads to World Records 0:28 53 Weekly Practice Plan 2:16 54 In-Season Practice Mistakes 2:04 55 Toughness and Conditioning vs. Speed, Health, and Happiness 1:05 56 Mark Manson: It Must Be Fun, Exciting, or Emotionally Valuable 1:47 57 FTC Endless Feedback Loop 1:15 58 Contact Information 0:38Head Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

�STIFFNESS� is the tenth course of an ambitious Feed the Cats Certification Program created by Tony Holler.� Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football and lacrosse.� �STIFFNESS� was created by a guest presenter and international speed guru, Chris Korfist. One of the most important features of Feed the Cats is the world-wide network of coaches who have bought into the idea of prioritizing speed and explosiveness while de-empathizing conditioning, toughness, and high volume workouts. The focus on well-rested, happy, and healthy athletes is truly a departure from the grind of the traditional approach.� �STIFFNESS� gives the background needed for coaches to identify and correct the collapse that inhibits speed. Without stiffness, ground contact times are high and sprinters leak energy. Stiffness has nothing to do with flexibility.� More courses are on the way! Follow Tony Holler on Twitter� @pntrack Email of Chris Korfist.... korfist1@comcast.net1 Introduction 1:35 2 Stiffness is Not 0:27 3 What is Stiffness 1:23 4 Muscular Co-contraction 0:54 5 Intermuscular vs Intramuscular 1:09 6 Internal & External Forces 1:00 7 Intermuscular Co-ordination 0:50 8 Why Do We Need Stiffness 1:01 9 Stumble Reflex 0:00 10 Cool Thought of the Day 0:00 11 Body Organization 0:00 12 Perfect Scenario 0:00 13 Gaze Control 0:00 14 Tensegrity of the Human Body 0:00 15 Energy Leaks 0:00 16 Where Can it Leak Structurally 0:00 17 Foot 0:00 18 Ankle 0:00 19 Crossover Gait 0:00 20 Lateral Line 0:00 21 Comparison of Stiffness 0:00 22 Spine/Neck 0:00 23 Heel Strike 0:00 24 How to Fix 0:00 25 Skills to Apply 0:00 26 Can-Cans 0:00 27 Overhead Can-Cans 0:00 28 Forward Can-Cans 0:00 29 Forward Overhead Can-Cans 0:00 30 Capt. Morgans 0:00 31 Overhead Capt. Morgans 0:00 32 Toe Pops Free 0:00 33 Single Leg Overhead Pops 0:00 34 2-1 Pops 0:00 35 Kangaroos 0:00 36 T-Force Bounds 0:00 37 1-2-3s 0:00 38 Overhead 1-2-3s 0:00 39 Waterbag 1-2-3s 0:00 40 Overhead 1s 0:00 41 Extreme Overspeed 0:00 42 Podcast with Chris Korfist & Tony holler 0:00Head Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

�The Speed Workout� is the first course of an ambitious Feed the Cats course created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football. �The Speed Workout� gives the background needed to adopt the �Do Less, Achieve More� fundamentals needed to understand minimalist sprint training. The goal of the course is to give the off-season athlete everything they need to begin training speed three times a week. The videos are simple, detailed, and reproducible. Workouts can be done solo. With the crazy circumstances surrounding the pandemic, athletes may find this course to be exactly what they are looking for.� � Follow Tony Holler on Twitter� @pntrack1 "Feed The Cats" 1:58 2 Timeline 3:28 3 The Main Thing 1:25 4 My Cats Don't Run 1:35 5 Hormesis 1:32 6 Accept Small Wins Free 1:12 7 Diminishing Returns 0:55 8 The Antithesis of Feed the Cats 0:57 9 No Pain No Gain Free 1:41 10 Tired is the Enemy, Not the Goal 3:12 11 The Pursuit of Speed 1:09 12 How to Increase Speed 1:36 13 Types of Off-Season Workouts 0:53 14 Weekly Amount 0:44 15 Sprint Workout 4:38 16 NOT Speed Training 0:44 17 The Warm Up 0:15 18 Fast March Free 1:18 19 A-Skip 0:41 20 High Knees 0:10 21 Box Jumps 0:45 22 Power Bounds 0:42 23 Prime Times 0:41 24 Butt-Kick & Reach 0:18 25 Split & Rip to Top Speed 1:14 26 3 Timed Sprints 0:26 27 10m Fly #1 0:55 28 10m Fly #2 0:19 29 40 Yard Dash 1:55 30 Freelap Pro BT112 0:46 31 Top Speed 2:31 32 Data Free 2:12 33 John Wooden's 8 Laws of Learning 0:56 34 Flat Wickets 1:05 35 Boom-Boom-Booms 0:59 36 Pogo Jumps 1:03 37 Breaking it Down Free 4:47 38 Bad Mechanics from Endurance 0:34 39 Bad Back-Side Mechanics 1:04 40 Correcting Back-Side Mechanics 1:23 41 Details to Watch For 2:33 42 Great Mechanics Free 0:50 43 No Collapse 0:30 44 Ground Contact Phase 1:20 45 Hip Hike 1:17 46 Improved Crossover 1:38 47 Swiss Ball Hip Hikes 2:54 48 Feed the Cats 102: X-Factor 1:18 49 Feed The Cats 101 Quiz 50 Short Bio: Tony Holler 1:54 51 Contact Info 0:44 52 Freelap Advice 53 Solo Speed Training in 700 Words FreeHead Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

�The Speed Workout� is the first course of an ambitious Feed the Cats course created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football. �The Speed Workout� gives the background needed to adopt the �Do Less, Achieve More� fundamentals needed to understand minimalist sprint training. The goal of the course is to give the off-season athlete everything they need to begin training speed three times a week. The videos are simple, detailed, and reproducible. Workouts can be done solo. With the crazy circumstances surrounding the pandemic, athletes may find this course to be exactly what they are looking for.� � Follow Tony Holler on Twitter� @pntrack1 "Feed The Cats" 1:58 2 Timeline 3:28 3 The Main Thing 1:25 4 My Cats Don't Run 1:35 5 Hormesis 1:32 6 Accept Small Wins Free 1:12 7 Diminishing Returns 0:55 8 The Antithesis of Feed the Cats 0:57 9 No Pain No Gain Free 1:41 10 Tired is the Enemy, Not the Goal 3:12 11 The Pursuit of Speed 1:09 12 How to Increase Speed 1:36 13 Types of Off-Season Workouts 0:53 14 Weekly Amount 0:44 15 Sprint Workout 4:38 16 NOT Speed Training 0:44 17 The Warm Up 0:15 18 Fast March Free 1:18 19 A-Skip 0:41 20 High Knees 0:10 21 Box Jumps 0:45 22 Power Bounds 0:42 23 Prime Times 0:41 24 Butt-Kick & Reach 0:18 25 Split & Rip to Top Speed 1:14 26 3 Timed Sprints 0:26 27 10m Fly #1 0:55 28 10m Fly #2 0:19 29 40 Yard Dash 1:55 30 Freelap Pro BT112 0:46 31 Top Speed 2:31 32 Data Free 2:12 33 John Wooden's 8 Laws of Learning 0:56 34 Flat Wickets 1:05 35 Boom-Boom-Booms 0:59 36 Pogo Jumps 1:03 37 Breaking it Down Free 4:47 38 Bad Mechanics from Endurance 0:34 39 Bad Back-Side Mechanics 1:04 40 Correcting Back-Side Mechanics 1:23 41 Details to Watch For 2:33 42 Great Mechanics Free 0:50 43 No Collapse 0:30 44 Ground Contact Phase 1:20 45 Hip Hike 1:17 46 Improved Crossover 1:38 47 Swiss Ball Hip Hikes 2:54 48 Feed the Cats 102: X-Factor 1:18 49 Feed The Cats 101 Quiz 50 Short Bio: Tony Holler 1:54 51 Contact Info 0:44 52 Freelap Advice 53 Solo Speed Training in 700 Words FreeHead Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

�The Speed Workout� is the first course of an ambitious Feed the Cats course created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football. �The Speed Workout� gives the background needed to adopt the �Do Less, Achieve More� fundamentals needed to understand minimalist sprint training. The goal of the course is to give the off-season athlete everything they need to begin training speed three times a week. The videos are simple, detailed, and reproducible. Workouts can be done solo. With the crazy circumstances surrounding the pandemic, athletes may find this course to be exactly what they are looking for.� � Follow Tony Holler on Twitter� @pntrack1 "Feed The Cats" 1:58 2 Timeline 3:28 3 The Main Thing 1:25 4 My Cats Don't Run 1:35 5 Hormesis 1:32 6 Accept Small Wins Free 1:12 7 Diminishing Returns 0:55 8 The Antithesis of Feed the Cats 0:57 9 No Pain No Gain Free 1:41 10 Tired is the Enemy, Not the Goal 3:12 11 The Pursuit of Speed 1:09 12 How to Increase Speed 1:36 13 Types of Off-Season Workouts 0:53 14 Weekly Amount 0:44 15 Sprint Workout 4:38 16 NOT Speed Training 0:44 17 The Warm Up 0:15 18 Fast March Free 1:18 19 A-Skip 0:41 20 High Knees 0:10 21 Box Jumps 0:45 22 Power Bounds 0:42 23 Prime Times 0:41 24 Butt-Kick & Reach 0:18 25 Split & Rip to Top Speed 1:14 26 3 Timed Sprints 0:26 27 10m Fly #1 0:55 28 10m Fly #2 0:19 29 40 Yard Dash 1:55 30 Freelap Pro BT112 0:46 31 Top Speed 2:31 32 Data Free 2:12 33 John Wooden's 8 Laws of Learning 0:56 34 Flat Wickets 1:05 35 Boom-Boom-Booms 0:59 36 Pogo Jumps 1:03 37 Breaking it Down Free 4:47 38 Bad Mechanics from Endurance 0:34 39 Bad Back-Side Mechanics 1:04 40 Correcting Back-Side Mechanics 1:23 41 Details to Watch For 2:33 42 Great Mechanics Free 0:50 43 No Collapse 0:30 44 Ground Contact Phase 1:20 45 Hip Hike 1:17 46 Improved Crossover 1:38 47 Swiss Ball Hip Hikes 2:54 48 Feed the Cats 102: X-Factor 1:18 49 Feed The Cats 101 Quiz 50 Short Bio: Tony Holler 1:54 51 Contact Info 0:44 52 Freelap Advice 53 Solo Speed Training in 700 Words FreeHead Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

�X-FACTOR� is the second course of an ambitious �Feed the Cats certification program created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a foothold in American football. �X-FACTOR� gives the background needed to adopt the �Do Less, Achieve More� fundamentals needed to understand minimalist sprint training. The goal of the course is to give the off-season athlete everything they need to begin to indirectly train speed. The direct way to train speed is the subject of the first course, �The Speed Workout�. The videos are simple, detailed, and reproducible. Workouts can be done solo. With the crazy circumstances surrounding the pandemic, athletes may find this course to be exactly what they are looking for and the perfect companion to �The Speed Workout�. More courses are on the way! Follow Tony Holler on Twitter� @pntrack1 Introduction 0:51 2 Feed the Cats Approach 2:24 3 100m Illinois State Record 1:18 4 Never Let Today Ruin Tomorrow 0:53 5 Sprint Workout 1:56 6 Offseason Programming 0:37 7 Speed and X-Factor Programming 2:30 8 X-Factor Days 6:16 9 Centerpiece of X-Factor Work 0:32 10 Pogo Jumps 1:25 11 Star Jumps 0:51 12 Assisted Plyos 0:47 13 Lateral Assisted Plyos 1:23 14 Box Jumps 0:57 15 Box Jumps: Double & Single Leg 1:41 16 Speed & Power Bounds 0:56 17 Observing 1:56 18 6 Bounds - 53' 1:24 19 Measured Bounds: 5x Single Leg - 46' 0:56 20 Bound & Stick 1:36 21 Upward Bounding 1:28 22 Measured & Competitive SLJ 1:11 23 Diagonal Bounds 1:02 24 Bounding High Hands 1:14 25 Long Lunge 0:51 26 Rocket Lunge 0:31 27 Lunge Pop-Ups 0:37 28 Reverse Lunge 0:38 29 Extreme Iso Lunge 1:41 30 Russian Lunges 2:02 31 Boom Boom Booms 0:51 32 Boom Booms 0:24 33 Booms 0:14 34 Boom-Boom-Booms 0:13 35 Oscillatory Booms 1:10 36 Boom-Wicket Hybrids 1:07 37 (Upright) 6' & 6" 1:53 38 (Down) Full Arms 2:17 39 Hands High 1:24 40 Airplane 0:16 41 Pistol 0:44 42 Hugs 0:11 43 Raise the Roof 0:09 44 Full Arms 1:10 45 Mechanics Free 2:16 46 Flat Wickets Spiked Up 6' 0:57 47 Timed Wickets 1:07 48 Competition Wickets 6' 0:23 49 Competition Wickets on Turf 5' 1:00 50 Overs and Unders 0:58 51 Leg Swings - Fast and High 1:36 52 Leg Swings 0:43 53 Block Starts 2:23 54 Depth Jumps 1:55 55 Bosch Drills 2:41 56 Step Ups 1:53 57 Cat Jumps 3:36 58 X-Factor Days 8:23 59 Feed The Cats 102 Quiz 60 Overview of Completion 2:26 61 Can Your Kid Sprint? 62 What Does Your Practice Look Like? 63 Record, Rank, & Publish: 8 Weeks of Alactic TrainingHead Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

�FEEDING THE CATS WITH JUMP DRILLS� is course #13 of an ambitious Feed the Cats Certification Program created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a strong foothold in American football. �FEEDING THE CATS WITH JUMP DRILLS� was created by national jumps guru, Rob Assise. Rob coaches at the hottest track and field school in Illinois, Homewood Flossmoor.� Rob Assise, a 19 year veteran of coaching track and field, is a TFC-insider and has written several for SimpliFaster, Just Fly Sports, and ITCCCA. He is the co-owner of �Field Focus� and the owner of �Re-Evolution Athletics LLC�.� One of the most important features of Feed the Cats is the world-wide network of coaches who have bought into the idea of prioritizing speed and explosiveness while de-empathizing conditioning, toughness, and high volume workouts. The focus on well-rested, happy, and healthy athletes is truly a departure from the grind of the traditional approach. Jumpers may benefit from this approach more than any other subset of track athletes.� Coach Assise goes in-depth in progressions and regressions of three of his go-to jump drills - skipping, galloping, and run-run-jumps. This resource is perfect for veteran jump coaches looking to add some spice to their programming, coaches who are new to coaching the jumps, and, most often overlooked, coaches of field-court sports. There is no resource which goes as in-depth on the movements presented, and coaches will walk away with an arsenal of options to maximize training time. In addition, Coach Assise goes into explicit detail on how to program these drills within the Feed The Cats system.� Up your warm-up, X-Factor, and training today with "FEEDING THE CATS WITH JUMP DRILLS"! It could be argued that this course is track specific (long jump, triple jump, and high jump) but the drills of Rob Assise provide an amazing template for building athletes, thus the 100-level designation (200-level courses are track specific, 300-level are other sport-specific).�� More courses are on the way! Follow Tony Holler on Twitter� @pntrack Follow Rob Assise on Twitter� @HFJumps Other content from Rob Assise: MuscleLab Contact Grid Field Focus Articles by Rob Assise1 Course Introduction 1:20 2 Rationale Free 1:14 3 The Drills 1:04 4 Additional Rationale 0:43 5 Loose Skip (No Arms) 1:30 6 Loose Skip (With Arms) 0:44 7 Heel-Toe vs Toe-Heel 0:21 8 Skip for Height 1:27 9 Skip for Distance 0:49 10 Skip Bleed Height to Distance 0:55 11 Skip Bleed Distance to Height 0:48 12 Asymmetric Skipping 1:37 13 Multiplanar Activity and Coordination Challenges Free 1:02 14 Arm Action 0:38 15 Maximize Intent 0:56 16 Galloping (No Arms) 0:47 17 Rhythm (No Arms with Dowel or PVC) 0:47 18 Galloping Single Arm (Sprinter) 0:33 19 Galloping Single Arm (LJ-TJ) 0:44 20 Galloping Single Arm (HJ) 1:08 21 Long Jump Video 0:27 22 Galloping Double Arm (HJ-TJ) Free 0:58 23 Run-Run-Jump - Rhythm (No Arms) 1:00 24 Run-Run-Jump - T.O. Foot Contact (With Arms) 1:03 25 Run-Run-Jump - Penultimate Contact (No Arms) 1:07 26 Run-Run-Jump - Penultimate Contact (With Arms) 3:03 27 Run-Run-Jump - C.O.M. (With and Without Arms) 1:46 28 Run-Run-Jump Matrix Free 1:41 29 Galloping-RRJ Variations 0:58 30 MuscleLab Contact Grid 0:57 31 Galloping-RRJ Variations 4:24 32 Programming 0:56 33 Feed the Cats Daily Programming and Record, Rank, and Publish 9:32 34 Not Going to Miss My Shot 1:42Head Boy's Track & Field at Plainfield North High School (IL) Retired Chemistry Teacher Public Speaker Writer for FreelapUSA, SimpliFaster, & ITCCCA Creator and Owner of "Feed the Cats" Co-Owner of Track Football Consortium Certified Teacher of Reflexive Performance Reset

Key Features of "Feeding the Cats with Limited Space" by Michael Boyle Comprehensive Content: Over 3 hours of expert guidance, including detailed discussions and podcasts with Michael Boyle. Exclusive Insights: Access to Mike's discussions on critical topics like speed, injury prevention, and effective training with limited space. World-Class Experience: Learn from a renowned expert with decades of experience in strength and conditioning. Easy Accessibility: Enjoy the flexibility of learning from anywhere, tailored for both athletes and trainers with space constraints. Benefits of This Training Program Optimize Training in Small Spaces: Specifically designed for those with limited space, ensuring you can train effectively no matter the setting. Learn from the Best: Gain insights from a coach who has led teams to Olympic and World Championship glory. Enhance Athletic Performance: Implement Mike Boyle’s proven strategies to improve speed, strength, and overall athletic performance. Prevent Injuries: Adopt a training regimen that prioritizes safety, reducing the risk of training-related injuries. Why Choose "Feeding the Cats with Limited Space"? Whether you're an athlete looking to excel in your sport or a coach aiming to train your team effectively in a constrained environment, "Feeding the Cats with Limited Space" offers a treasure trove of wisdom and practical advice. Why settle for mediocrity when you can learn from one of the industry's best? Transform your approach to training, optimize your space, and skyrocket your performance with Michael Boyle's unparalleled guidance. FAQ Is this program suitable for beginners? Yes, it’s designed for individuals at all levels of training, from beginners to advanced athletes. How do I access the content? Upon purchase, you will receive a link to access all the training materials and podcasts online. Can the techniques be applied to any sport? Absolutely! The principles taught by Michael Boyle are versatile and can be adapted to enhance performance in any sport.

Attention Coaches! Ever wondered how some basketball teams consistently dominate the post and keep turnovers at an all-time low? The secret lies in mastering the art of feeding the post. Inspired by a profound sign in the men's basketball locker room at Xavier University, "Feeding the Post" is your comprehensive guide to transforming your team's post play. Why "Feeding the Post"? Developed by Coach Mueller, with a track record of success at Valparaiso University and beyond, this film is not just a training video. It's a revelation of techniques and teaching progressions honed over years, leading teams to national rankings for their impeccable post game and minimal turnovers. Expert Techniques: Learn passing methods that Coach Mueller himself has used, proven to significantly reduce turnovers. Real Game Examples: Benefit from college game clips showing what to do and what not to do. Comprehensive Guidance: From flick passes to finding the angle, get step-by-step instructions to master every aspect of feeding the post. Demonstrated Success: Coach Mueller's strategies have led teams to victories, conference titles, and improved player careers, including professional contracts and All-American recognition. What Will You Gain? By integrating the lessons from "Feeding the Post" into your coaching, you'll equip your team with the skills needed for high-percentage scoring opportunities, turning the post into your game-winning strategy. FAQs Who is this film for?Coaches at any level looking to improve their team's post game and reduce turnovers. What format is the film available in?Currently, "Feeding the Post" is available in digital format, easily accessible for teams to watch together. How can I get access to "Feeding the Post"?Simply click on the link provided and follow the instructions for instant access. Start transforming your team's post game today!

Discover the Secrets to Elevating Your Game Whether you're just starting out or looking to refine your skills, Field Hockey Drills & Tips is your ultimate guide to mastering the game. Packed with expert advice, this comprehensive resource is designed to turbocharge your performance and set you apart from the competition. Why Choose Field Hockey Drills & Tips? Easy-to-Follow Drills - Improve your skills with step-by-step instructions that make practice effective and fun. Techniques from the Pros - Learn the secrets and strategies of top field hockey players and coaches. For All Skill Levels - Whether you're a beginner or an experienced player, find drills and tips tailored to your level. Maximize Your Performance - Discover how to enhance your speed, agility, and strength. Exclusive Insights - Gain access to knowledge that will give you an edge over your competition. FAQ Is this guide suitable for beginners? Absolutely! Field Hockey Drills & Tips is designed to help players at all levels, from beginners to advanced, improve their game. How quickly will I see improvements in my game? With regular practice and dedication, many users start seeing noticeable improvements in their skills and overall performance within just a few weeks. Can I apply these drills and tips to team practices? Yes, the drills and strategies provided can be easily incorporated into team practices or used for individual skill development. Is there support available if I have questions? Yes, we offer customer support for any questions or guidance you may need as you navigate through the drills and tips. Take Your Game to the Next Level Don't miss out on the opportunity to transform your field hockey skills. Whether you aim to dominate the field or simply enjoy the sport more fully, Field Hockey Drills & Tips is your key to achieving your goals. Invest in your passion and potential today!

Are you ready to take your field hockey game to the next level? Our Field Hockey Strength and Conditioning Program is designed specifically for athletes like you, who are looking to improve their strength, endurance, agility, and overall performance on the field. Whether you're a beginner or an experienced player, our comprehensive program is tailored to meet your individual needs and goals. Why Choose Our Program? Customized Training Plans: Tailored to your specific position, skill level, and goals to maximize your performance on the field. Expert Coaching: Learn from top field hockey strength and conditioning coaches with years of experience in developing elite athletes. Innovative Techniques: Incorporate the latest in sports science to enhance your physical and mental toughness. Flexible Schedule: Access your training program anytime, anywhere, fitting your busy schedule. Community Support: Join a community of like-minded athletes to share experiences, challenges, and successes. Transform Your Game Today Don't miss the opportunity to elevate your field hockey skills and outshine your competition. With our Field Hockey Strength and Conditioning Program, you'll see noticeable improvements in your speed, power, and agility, making you a formidable force on the field. Sign up now and start your journey to becoming the best athlete you can be! Frequently Asked Questions (FAQ) Is the program suitable for beginners? Absolutely! Our program is designed to cater to athletes at all levels, including beginners. We tailor your training plan to match your current fitness level and progress. How long before I see results? While individual results may vary, many of our athletes start seeing significant improvements in their performance within the first few weeks of following the program consistently. Can I access the program from anywhere? Yes, our program is designed for your convenience. You can access your training plans, instructional videos, and our community forum from anywhere with an internet connection. What if I have a specific injury? We recommend consulting with a healthcare professional before starting any new exercise program. However, our coaches can also help modify your training plan to accommodate your needs and ensure a safe training experience.