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Grab Attention Are you looking to elevate your basketball team's performance to the next level? Do you want to master the art of fast break and transition, just like the top teams in the country? Look no further! Gant Caraway, the esteemed Head Basketball Coach at Hutto HS and a featured speaker at the 2020 THSCA Overtime Coaches Clinic, is here to transform your team's dynamics with his exclusive Fast Break Transition Drills. Generate Interest With a career dedicated to refining the skills of young athletes and a passion for basketball that's second to none, Coach Caraway has devised a series of drills that are guaranteed to improve your team's speed, coordination, and effectiveness in transition. This program is not just a training regimen; it's a revolution in how the game is played at the high school level. Create Desire Exclusive Content: Get access to 24:23 minutes of high-quality, step-by-step video training that will guide your team through the intricacies of fast break plays. Easy-to-Follow Diagrams: Alongside the video, receive a detailed Drills Diagram (PDF) that breaks down each maneuver in an easy-to-understand format, allowing you and your team to follow along at your own pace. Proven Techniques: These are the same drills and strategies used by top teams to secure wins and dominate the court. Adaptable and Flexible: Regardless of your team's current level, these drills are designed to be adaptable, catering to both beginners and advanced players alike. Instant Access: Start transforming your team's performance today with immediate access upon purchase. Action Don't let this opportunity slip through your fingers. The key to unlocking your team's potential and dominating the basketball court is just a click away. Invest in your team's future success by purchasing the Fast Break Transition Drills by Gant Caraway today. Be the change that leads your team to victory after victory. Buy now and witness the transformation! FAQ Who is this program for? Coaches at any level looking to improve their team's fast break and transition skills. How do I access the materials? After purchase, you will receive an email with links to both the video content and the PDF drill diagram for immediate download and access. Can these drills be integrated into existing training programs? Absolutely! The drills are designed to complement your current training regimen, adding value and emphasizing fast break skills. Is this suitable for teams at all skill levels? Yes, Coach Caraway's drills are adaptable and can be scaled to match the skill level of any team, from beginners to advanced players.

Five fundamental sprint mechanics drills that will improve athletes' sprint mechanics.1 Fast Five Highlight Video Free 0:39 2 Fast Five Sprint Philosophy Free 2:59 3 Fast Five: Wall March and Wall Switch 4:37 4 Fast Five: Low March High March 4:24 5 Fast Five: Single Leg Starts 6:31 6 Fast Five: Plank Starts 3:19 7 Speed Literacy (Speed 101) 17:11Coach Ajamu "Mu" Olaniyan President, Top Flight Sports Performance Engineering Academic Background:UW-La Crosse:(1993) BA Elementary Education, German Minor, Minority Studies Concentration (2004) MS Professional Development, focus in mathematics (2017) Initiated studies for a Doctorate in Health and Human Performance (Concordia-Chicago) Athletic Background:Sun Prairie HS:Three-sport HS athlete (Football, Basketball, and Track)Six-time varsity letter winner (Basketball and Track)School triple jump record holder (46'0") UW-La Crosse (1989-1993):Three-time National Champion (�91 and �93) in the triple jumpSeven-time All-American (triple jump)Six-time Conference Champion (triple jump)Member of Six National Championship teams (�91, �92, �93)Member of Six Conference Championship teams (�88, �91, �92, �93)Holds UW-La Crosse�s all time best performance at 51�8.5�WIAC Outdoor Conference Record holder (triple jump)2008 UW-La Crosse Wall of Fame InducteeWIAC All-Time track and field team member Coaching background:�Baseball:�Sports Performance Director, Wisconsin Thunder baseball (2015 - 2018)Sports Performance Director, Milwaukee South Division HS baseball (2016)Sports Performance Director, Pound Town baseball (2013-2014) Basketball:�Sports Performance Director, Milwaukee Golda Meir Girls' basketball (2016)Top Flight basketball (2009-2015) Golf:�Sports Performance Director, Hidden Glen Jr Golf (2016-present) Track and field:�Director/Head Coach, Top Flight Track Club (2014 - present)Head Coach, Eastbrook HS (2014-2015)Head Coach, Dominican HS (2012)Jumps Coach, Nathan Hale HS (2008-2010)Jumps Coach, Muskego HS (2006-2007)Jumps consultant, Carroll University (2007)Associate Head Coach/Jumps Coach, Greenfield HS (2002-2005)

Transform Your Performance on the Field Whether you're aiming to make a significant impact on your team or catch the eye of scouts for the next level, speed and strength are non-negotiable. Introducing Faster40, a comprehensive 12-week Speed & Strength Training Program designed to shave crucial time off your 40-yard dash, making you a more explosive athlete regardless of your position. Key Features & Benefits of Faster40 12-Week Progressive Speed Training Program: Step-by-step guidance to enhance your speed, ensuring you become more explosive with each passing week. 12-Week Progressive Strength Training Program: A tailored strength-building regime to complement your speed gains and bolster overall performance. M.A.P.E Warm-Up System: A specialized warm-up routine to maximize your training sessions and reduce the risk of injury. Instant Access: Gain immediate entry to the training protocols used by renowned coach Josh Gibson, complete with proven drills and programs that deliver results. Three FREE Bonuses: Arm Assault, Athlete Fueling 101, and PowerCORE manuals to further enhance your training experience and outcomes. Why Choose Faster40? With Faster40, you're not just investing in a program; you're investing in a proven system designed by Josh Gibson B.S, a seasoned coach with credentials in Exercise Science and performance enhancement. This program is your ticket to not only improving your 40-yard dash time by at least .2 seconds but also to becoming a well-rounded athlete with explosive speed and formidable strength. FAQ How soon can I expect to see results?You can begin to see improvements in your speed and strength within the first few weeks, with significant results by the completion of the 12-week program. Is this program suitable for athletes of all levels?Yes, Faster40 is designed to accommodate athletes at various stages of their athletic journey, from novices to seasoned professionals. Can I access the program from anywhere?Yes, upon purchase, you'll receive instant access to the program, allowing you to start from anywhere at any time.

Why Choose Fastlane Tennis? Comprehensive Player Development: Chronicles the journey of a young player over two years, offering a real-world example of improvement and commitment. Expert Instruction: Led by Joe Dinoffer, a master professional in both the PTR and USPTA, with over 30,000 hours of instruction experience. Action-Packed Lessons: 10 sections, each 22 minutes long, covering everything from serves to shot combinations, ensuring a well-rounded skill set. Quick Fixes and Progressions: Offers dozens of immediate adjustments and progressions for all shots to expedite learning and improvement. Engaging Content: Includes entertaining segments with Henri Elkins as Bijou the tennis clown, making learning enjoyable and memorable. Access to Expertise: Joe Dinoffer's accolades include the 2006 USPTA Tennis Industry Excellence Award and the 2012 USPTA Texas Pro of the Year. Exclusive Insights: Gain unique insights from a tennis industry veteran who has conducted clinics and exhibitions in over 50 countries. Benefits of Fastlane Tennis Accelerated Learning: With structured progressions and quick fixes, improve at a faster rate than conventional methods. Comprehensive Skill Development: From beginner to intermediate levels, build a solid foundation and enhance your game extensively. Motivation and Commitment: Witness the transformation of a young player, inspiring dedication and passion for the game. Engagement: Unique and entertaining teaching methods keep you engaged and eager to learn more. Expert Guidance: Benefit from Joe Dinoffer's extensive experience and proven teaching methodologies. FAQ Who is Fastlane Tennis for? Players, parents, and coaches looking to improve player development through structured, engaging, and expert instruction. How long are the instructional sections? Each of the 10 sections is 22 minutes long, totaling over 3.5 hours of content. Do I need any previous tennis experience? Fastlane Tennis is designed for both beginners and intermediate players, offering valuable insights for various skill levels. Can I see progress with this DVD set? Yes, by following the lessons and applying the techniques, you will see noticeable improvements in your tennis game.

Attention Basketball Coaches and Enthusiasts! Are you ready to elevate your game with strategies from across the globe? "Favorite Actions From Around The World" is here to revolutionize the way you approach basketball strategy. Created by renowned coach Lason Perkins and in collaboration with the illustrious @the_BasketHead, this DVD compilation is your ticket to mastering the most effective plays, actions, and sets from around the world. Why This Collection Is A Game-Changer Extensive Variety: Features over 30 plays, including the Valencia Zipper Step Up, Delteco Zipper Fist, and exclusive Grenade Actions. Global Insights: Gathers unique strategies from international teams and the NBA, offering you a comprehensive view of global basketball tactics. Free Bonus Content: Includes several free plays such as the "Warriors Grenade Action" and "Barcelona Side PNR," giving you premium content at no additional cost. Expert Collaboration: Developed in collaboration with top coaches and basketball strategists, ensuring high-quality and effective plays. Easy to Understand: Each play is broken down with precise timings, making it easy to learn and implement in your game strategy. Transform Your Game Today Imagine having the best plays from teams like Barcelona, NY Liberty, and the Australian national team right at your fingertips. "Favorite Actions From Around The World" is more than just a DVD; it's a comprehensive guide to becoming a more versatile and knowledgeable coach or player. Don't miss this opportunity to unlock the full potential of your team with strategies that have proven successful on courts around the world. FAQ Is this DVD suitable for all coaching levels? Yes! Whether you're just starting out or you're a seasoned coach, this collection offers valuable insights for everyone. How can I apply these plays to my team? Each play is detailed with timing and execution tips, making it easy to adapt and implement them with your team during practice sessions. Are there any additional costs for the free plays mentioned? No, the free plays mentioned are part of the DVD at no extra cost, providing great value within the same package. Can this DVD help improve individual player skills? While the focus is on team plays and strategies, individual players can greatly benefit from understanding these plays, enhancing their game intelligence and positioning. Don't wait to transform your game with the strategies that have shaped the success of teams around the world. Order your copy of "Favorite Actions From Around The World" today!

Discover the Winning Strategies Immerse yourself in the world of professional basketball strategies with Army's Assistant Coach, Zak Boisvert, and his groundbreaking course, "Favorite X's and O's (NBA, College, International)." This meticulously designed course unveils the most effective sets and actions from the NBA, Euroleague, and College basketball, gathered throughout Coach Boisvert's illustrious career. Whether you aspire to elevate your team's performance or enhance your coaching techniques, this course offers invaluable insights into practicing, preparing, and prevailing in every game situation. Why Choose Favorite X's and O's? Exclusive Content: Learn directly from a seasoned assistant coach with proven success in the collegiate basketball arena. Comprehensive Analysis: Detailed breakdowns of Coach Boisvert's favorite sets and actions, including Pick'N'Rolls, to ensure they translate effectively into live games. Practical Teaching Points: Gain the ability to teach players how to read and react to various game scenarios seamlessly. Access to a Rich Database: From the Sun Clinic Database to Fenerbahçe's Wheel, get exclusive access to a curated collection of the most effective basketball strategies. Interactive Learning: Engage with content through practical simulations and live action breakdowns, making it easier to apply what you learn. Meet Coach Zak Boisvert With a rich background spanning various high-level coaching positions, including his current role at Army West Point, Coach Boisvert brings a wealth of knowledge and a unique perspective to basketball coaching. His dedication to the sport and his players is evident through his extensive work, not only in coaching but also as the founder of PickandPop.net, a premier basketball resource. Coach Boisvert's knack for developing point guards and his comprehensive understanding of the game set this course apart, making it a must-have for any serious coach or player. FAQ Who is this course for? This course is ideal for basketball coaches at any level looking to improve their team's performance, as well as players seeking to enhance their understanding of the game. How do I access the course? Upon purchase, you'll receive exclusive login details to access the course content at your convenience, available on multiple devices. Is there any support provided? Yes, course participants will have the opportunity to submit questions and receive feedback, ensuring an interactive and enriching learning experience. Can I apply these strategies to any level of basketball? Absolutely. While the course draws on high-profile examples from the NBA, Euroleague, and College basketball, the strategies and teachings are designed to be adaptable across all levels of play. Don't miss this opportunity to revolutionize your approach to basketball coaching and playing. Enroll in "Favorite X's and O's" today and start turning game knowledge into game dominance.

Capture the Winning Strategy Ever wonder how FC Barcelona consistently outmaneuvers Real Madrid in the Euroleague's most anticipated matchups? Now's your chance to dive deep into the tactical genius behind their success. I'm thrilled to share my first project, a comprehensive playbook detailing all the plays from Saras's team against Real Madrid. This is your exclusive opportunity to understand the game from a new perspective and bring your coaching or analysis to the next level. What's Inside? 41 Detailed Sets: Explore a wide variety of strategies including transitions, positional plays, SLOBs (Sideline Out of Bounds), BLOBs (Baseline Out of Bounds), and ATOs (After Time Outs). Two Free Samples: Get a sneak peek with two free sample plays included in the playbook. Expert Insights: Crafted by a passionate basketball coach from Catalonia with a devotion to the game, offering unique insights and analysis. Easy Communication: Have questions or need further clarification? Reach out directly via email at joanmateupla1993@gmail.com. Why Choose This Playbook? This playbook is not just a collection of plays; it's a gateway to understanding the high-level strategies employed by one of basketball's most storied teams against their arch-rivals. Whether you're a coach seeking to enrich your team's playbook, a player aiming to understand the finer points of the game, or simply a fan who wants to appreciate the tactical aspects, this playbook is your key to unlocking a deeper appreciation and understanding of basketball. FAQ Is this playbook suitable for all levels? Yes, whether you're a beginner or an advanced enthusiast, there's valuable insight for everyone. How will the playbook be delivered? The playbook is available in digital format, ensuring instant access upon purchase. Can I share this playbook with my team? While sharing insights with your team is encouraged, the digital playbook is intended for individual use. Please respect the author's rights and effort by not distributing copies. What if I have specific questions about plays? I'm more than happy to assist with any queries. Feel free to reach out at the provided email address for detailed explanations or discussions. Don't miss this opportunity to gain exclusive insights into the tactics that have led FC Barcelona to success time and again. Elevate your understanding of the game today!

Discover the Path to Elite Performance Are you ready to elevate your soccer training to unprecedented levels? Mike Whiteman's "Feed the Cats Soccer" course is a game-changer for coaches and athletes striving for excellence in speed, power, and agility. This comprehensive program offers a deep dive into the methodologies that produce top-tier soccer athletes. Whether you're looking to enhance your team's performance or boost your coaching skills, this course is your ultimate resource. Transformative Features and Benefits Expert-Led Training: Learn from Mike Whiteman, a seasoned coach with a track record of developing elite soccer athletes. Comprehensive Curriculum: Covers everything from power and speed development to stress management and agility training. Max Velocity Training: Special focus on achieving and maintaining maximum velocity, crucial for outperforming opponents. Individual Attention: Techniques for customizing training to fit the unique needs of each athlete. Real-World Applications: Practical advice and strategies that can be immediately implemented in your training regimen. Interactive Learning: Engage in a detailed discussion with Mike Whiteman, gaining insights from his vast experience. Why Choose "Feed the Cats Soccer"? Mike Whiteman's course is not just another training program. It's a philosophy, a comprehensive approach to unlocking the true potential of soccer players. By focusing on speed, power, and velocity, "Feed the Cats Soccer" ensures that your athletes will dominate on the field. With exclusive content, from developing fundamental skills to advanced techniques for max velocity, this course is indispensable for anyone serious about soccer excellence. Frequently Asked Questions Who is this course for? - Coaches and athletes of all levels looking to improve soccer performance through advanced training techniques. How long is the course? - The total course content, including the discussion with Mike Whiteman, spans over 1 hour and 37 minutes, packed with engaging and educational material. Is there personalized training? - Yes, the course includes sections on individual training and adaptation, ensuring that coaches can tailor the methodologies to each athlete's needs. Can I apply these techniques to my team immediately? - Absolutely! The course is designed to provide actionable strategies that can be implemented right away to see tangible improvements. Take the First Step Towards Excellence Don't miss this opportunity to revolutionize the way you coach soccer. Invest in "Feed the Cats Soccer" by Mike Whiteman today and watch your athletes achieve their highest potential. Enroll now and start transforming your approach to soccer training!

Why Choose "Feed the Cats"? Revolutionary Training Approach: Embraces specificity, essentialism, performance, and love, steering clear of traditional, exhaustive methods. Proven Success: Spearheaded by Coach Dixon's remarkable 39-7 record over three seasons, showcasing the effectiveness of the FTC methodology. Extensive Content: Nearly four hours of detailed teaching across various modules, providing comprehensive insights into the program. Specialized Courses: From the fundamentals of speed workouts to advanced techniques in block starts, each course is meticulously crafted for maximum impact. Community and Support: Join a growing worldwide community of coaches and athletes adopting the FTC approach, with ongoing support from creators Tony Holler and Brad Dixon. Benefits of "Feed the Cats" Program Enhanced Athletic Performance: Prioritizes speed and efficiency, leading to noticeable improvements on the field. Optimal Training Efficiency: Focuses on the "Minimum Effective Dose" of training, ensuring athletes are not overworked but perfectly primed for peak performance. Higher Engagement: The program’s emphasis on fun competitions and football-specific drills keeps athletes motivated and passionate about their sport. Comprehensive Coaching Tools: Equips coaches with detailed practice plans, game night strategies, and offseason workouts designed to build a high-performance team culture. Life Beyond Sports: Encourages a balanced approach to coaching, emphasizing the importance of family and life outside of football. What Sets "Feed the Cats" Apart? This isn't just another training program. It's a movement that challenges conventional coaching wisdom with a proven formula for success. By prioritizing speed, embracing minimalism in training, and fostering a culture of respect and love, "Feed the Cats" is transforming athletes and teams into high-performance powerhouses. FAQ Who is this program for? Coaches and athletes of American football looking to improve performance through innovative training methods. Do I need previous experience with FTC programs? No, beginners and seasoned FTC enthusiasts can both find value in this comprehensive course. How can I access the course material? Upon registration, you will receive access to all course materials, which can be viewed at your own pace. Is this program suitable for high school teams? Yes, the program is designed to be adaptable for teams at various levels, including high school.

Speed is the Tide that Lifts All Boats Feed The Cats is a great program for high performance in speed-based sports. Slow guys must learn the value of training sprinters, jumpers, and throwers. It does not always have to be about outworking your competition. This course will teach you how to train your athletes to not lose their speed when in the weight room. It will also show you how to make Track & Field not suck in practice.1 Without a Big Aerobic Engine, You Can't Survive High Intensity Work 5:14 2 Speed and Endurance 1:04 3 Aerobics Kills Speed 3:04 4 How We get in Shape 3:04 5 Speed Creates Sprint Capacity 2:01 6 FTC Athletes are not Soft 2:03 7 Bigger Faster Stronger 2:31 8 Illinois Example Free 2:47 9 Don't let Them Take Away your Speed 3:43 10 Too Sophisticated 3:01 11 Banta vs Holler 2:41 12 Ecosystem - Grow Where You Are Planted 1:27 13 Edwardsville Free 2:24 14 Number of PN Athletes 2:01 15 Kapri Bibbs 1:39 16 Military Training 1:55 17 Mission & Vision 1:43 18 The Evidence That Feed The Cats Works 4:01 19 4x1 the Measuring Stick of Track Speed Free 2:12 20 Chad Lakatos 2:24 21 Competition Examples 4:10 22 FTC Coaches 2:10 23 MPH is Really Important 5:09 24 Building a New Model 4:20 25 MPH Stories 3:53 26 Fly Math 7:33 27 Defending FTC 0:36 28 FTC Examples 6:00 29 Systems Fail 0:51 30 Old School Has Never Left Us 4:48 31 Feed The Cats is a Damn Cult 6:11Tony Holler has 40 years of coaching experience in Track & Field, Football, and Basketball.� He coached at Plainfield North High school where his teams have won three state championships. In 2018, his Plainfield North team swept the sprints in Illinois, winning the 100m, 200m, 4x1, and 4x2, setting new state records in the 100m and 4x1. In 2019, Plainfield North again featured the state champion in both the 100 and 200.� Tony Holler, along with Chris Korfist, owns the Track Football Consortium, providing education for coaches twice a year in December and June.� Tony Holler is the founder of �Feed the Cats� and speaks at clinics and seminars from all over the country. In September of 2019, Holler did a five workshop �Feed the Cats Tour� in England and Ireland, hosted by Jonas Dodoo. Holler's newest project is an ambitious Feed the Cats Certification Program.� Holler has over 200 articles about coaching, high performance, and education.

FTC 104: RECORD RANK PUBLISH �RECORD RANK PUBLISH� is the FOURTH course of an ambitious �Feed the Cats certification program created by Tony Holler. This is a 100-level course, signifying that it�s content is NOT sport 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 �RECORD RANK PUBLISH�� is coaches. There�s over two hours of detailed teaching including 35 minutes of Google Sheet tutorial. RECORD RANK PUBLISH literally feeds the cats. Data-driven speed training is the centerpiece of Coach Holler�s speed program. 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. More courses are on the way! Follow Tony Holler on Twitter� @pntrack1 FTC 104 0:20 2 Testing is Training 2:08 3 Data-Driven Education 1:12 4 Infinite Speed 1:39 5 Adam Thielen's Priority 1:08 6 Too Many Priorities Free 0:34 7 Training a Cat 1:43 8 Sprinting Defined 0:20 9 Control the Narrative 3:57 10 Bigger Faster Stronger 3:00 11 Data Predicts the Future 0:43 12 Slow to Fast in Four Years 1:47 13 Rankings 1:47 14 Quantifying Workouts Free 2:34 15 Track & Field Free 1:07 16 Heisenberg 1:28 17 Freelap 2:28 18 Stopwatch 0:30 19 Building Culture of Speed Free 4:03 20 Play the Long Game 1:57 21 Proof of Progress 2:42 22 10 Meter Fly 3:23 23 Miles Per Hour 1:58 24 Timing Two Metrics in One Sprint 5:06 25 Timing the 40 Using Freelap Cones 4:24 26 Turn Your Hallway Into an Indoor Track 1:54 27 Why a 10 Yard Fly? 1:27 28 20 Yard Competition Flys 1:54 29 15 Yard Block Start Into a 10 Yard Fly 2:07 30 Relay Zone Flys 0:38 31 35 Meter Flys on a Curve 1:11 32 Timed Wickets 0:38 33 Timing Flys with a Stopwatch 3:05 34 Other Things We Measure 4:44 35 Need for a Website 0:32 36 Ranking and Publishing 4:59 37 Making a Copy and Using as a Template 8:40 38 Shortcut to Starting a New Season 6:09 39 Creating a Graph 9:28 40 Skills, Tricks, Commands, Formatting 25:33 41 Feed the Cats 104 Quiz 42 Freelap Advice 43 Additional ContentHead 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

�PROGRAMMING� is course #15 of an ambitious Feed the Cats Certification Program created by Tony Holler. Feed the Cats is a revolutionary way of training, coaching, and teaching with an appreciation for 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. �PROGRAMMING� is a Feed the Cats approach to setting up practices. Practice structure is explored using two models, a staff of five and a staff of one. One of the most asked questions every year, �How do you structure your jumps, hurdles, and throws practice?� This course answers that question in detail. The categorizing of workouts (speed, x-factor, lactate, and *off*) is explained with video samples of each. Practice planning (for long and short seasons) is taught in simple terms with scientific reasoning. Coaches will be able to set up a season-long practice plan within minutes of finishing the course. Attention is given to the special circumstances of the 2021 pandemic. 108 minutes of talking track! � Additional Resources: Solo Speed Training in 700 Words The 400 is a Sprint � Courses that should be paired with this one: FTC-101 The Speed Workout FTC-102 The X-Factor Workout FTC-205 Sprint the 400 (Lactate Workouts)1 We Got Nothing to Hide (Spirit) 1:24 2 The Process 2:33 3 Team Organization 7:41 4 Jump Practice 2:10 5 Hurdle Practice 1:12 6 Throwers and Distance Crew 1:04 7 Coaching a Track Team All By Yourself 10:19 8 Preview of the Speed Workout Free 1:47 9 The Speed Workout 17:06 10 Preview of the X-Factor Workout Free 1:46 11 The X-Factor Workout 12:47 12 Preview of the Lactate Workout Free 2:12 13 The Lactate Workout 15:17 14 The Off Day 2:34 15 Review of the Four Feed the Cats Workouts 1:59 16 Meets Are Red 0:23 17 Distance Coaches Kill Cats 1:44 18 Organization of Workouts 1:20 19 Winter Training Free 1:44 20 The 19-Week Illinois Season 2:23 21 The Short Season (aka Covid 2021) 5:34 22 The 3-Meet Week 3:23 23 My Favorite Week (Saturday Meet Only) 1:46 24 The Problem With Long to Short (Don�t Copy College Coaches!) 6:47 25 What If There�s No Time to Get in Shape? (Short Season, Over-Scheduled) 5:41 26 Animal Zoo (Spirit) 1:23 27 Feed the Cats 215 QuizHead 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

�BLOCK STARTS� is the THIRD course of an ambitious �Feed the Cats certification program created by Tony Holler. This is the first 200-level course, indicating that it�s 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 �BLOCK STARTS�� is both athletes and coaches. There is over 60 minutes of detailed teaching including tons of video analysis. 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. More courses are on the way! Follow Tony Holler on Twitter� @pntrack1 FTC 203 0:58 2 100 Meter Breakdown 3:29 3 Illinois State Record 0:37 4 Sophisticated Complexity Free 1:00 5 The Spring 1:05 6 Pedal Placement 2:42 7 The Bridge and The Back 0:49 8 No Bridge 1:35 9 Stay Low? 2:10 10 Shin Angles 4:17 11 Eyes 0:14 12 Lead Leg 0:53 13 Too Much Vertical 1:31 14 Wisdom of Alec 0:52 15 Heisenberg 0:55 16 Back Pedal 1:59 17 First Step 1:30 18 Ankle Stiffness 1:20 19 Punch Knee Forward Free 2:02 20 Project the Hips Free 6:11 21 Split and Rip 7:08 22 Ground Contact Time 2:00 23 The Six Cues 1:34 24 Acceleration Without Blocks 1:31 25 Push Push Push 2:41 26 Execution 0:15 27 Testing Block Starts and Acceleration 4:54 28 The Gauntlet 0:57 29 Pushing Sleds 1:14 30 Pulling Sleds 0:19 31 Hill Running 0:37 32 Heavy Lifting 1:03 33 Elastic Strength 0:17 34 Acceleration is a Strength Exercise 0:31 35 Usain Bolt Free 3:00 36 Coach Holler's Final Thoughts 2:10 37 Feed the Cats 203 Quiz 38 Freelap AdviceHead 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

Feed the Cats is a revolutionary way of training, coaching, and teaching with an appreciation for 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.� �FOUNDATIONS OF TRACK� is a Feed the Cats approach to track at the middle school level. This course has the most content of any Feed the Cats course produced thus far, just shy of four hours.� �FOUNDATIONS OF TRACK� also features the best distance coach I know, Andy Derks. Andy had built a distance program from scratch in the past ten years at Plainfield North. Last year we had 25 boys sub-5:00 in the mile, ranking #2 in Illinois.� Topics include Feed the Cats, organization, essentials, descriptions and videos of the three types of sprint practice, record-rank-publish, fundamentals of track (hurdles, block starts, and relays), meet management, distance culture, and distance workouts.� Even though this course was created for middle school coaches, high school coaches will find it thought-provoking. The word �fundamental� is often spoken, seldom explored.� The goal of Coach Derks and myself is to provide middle school athletes with a more positive experience. Hopefully high school programs will consider buying this as a gift for their middle school coaches.� 234 minutes of talking track! Additional Resources Solo Speed Training in 700 Words The 400 is a Sprint � Courses that should be paired with this one: FTC-101 The Speed Workout FTC-102 The X-Factor Workout FTC-205 Sprint the 400 (Lactate Workouts) Or, buy the whole Feed the Cats Bundle at over 50% off! Feed the Cats Bundle1 Hit the Ground Running 1:25 2 No Grind Free 1:31 3 Happy and Healthy Athletes 1:15 4 �I Hate Track� 1:40 5 Feed the Cats 3:14 6 Do Less, Achieve More 1:59 7 Hormesis 10:15 8 Is Track a Sport or a Recreational Activity? 4:28 9 Checklist of Equipment Needs for Athletes 5:07 10 Recruiting Your School�s Best Athletes 1:39 11 Online Presence: Twitter and Website 5:44 12 Training Groups Based on Number of Coaches Free 9:26 13 Don�t Waste Time Getting in Shape (Training is Testing, Testing is Training) 8:36 14 Daily Long Jump and Triple Jump Work 1:42 15 Find Your Hurdlers 2:56 16 Speed Workouts 12:35 17 X-Factor Workouts 15:05 18 Lactate Workouts 13:41 19 Without Data: Training in the Dark 1:42 20 Workout Data 1:58 21 Speed Data 1:57 22 Hurdling 6:41 23 Block Starts 11:18 24 Relays 12:29 25 But When Will We Practice All the Different Events? 4:57 26 Coach�s Checklist 1:58 27 Kids Must Know Order of Events 0:51 28 The Meet Lineup Google Doc 2:18 29 The Meet Writeup Google Doc 3:29 30 Rewarding Achievement 3:51 31 Hosting a Meet 12:33 32 Intro of Andy Derks, Distance Coach, Plainfield North 1:44 33 Middle School Coaching and the �Bent Twig Effect� 4:58 34 Expectations of a Middle School Program 6:40 35 The Practice Experience 5:09 36 Starting Practice, the Warm Up 7:49 37 Speed Development 7:10 38 Circuits 5:48 39 Challenge Workout #1 4:06 40 Challenge Workout #2 2:40 41 Mystery Workouts 2:54 42 Prediction Mile 4:13 43 Weekend Homework (Non-Mandatory) 2:58 44 Sample Week 2:04 45 "Extras" 3:41 46 Final Thoughts 3:15 47 Ragged as the Road 1:12 48 Quiz FTC 216 49 Podcast with Tony Huller & Chris Korfist 1:57:54Head 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

�ROCKET FUEL FOR SPRINTERS� is the seventh 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. �ROCKET FUEL FOR SPRINTERS� is the first FTC course from a guest presenter, Coach Kyle Edwards. 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. �ROCKET FUEL FOR SPRINTERS� 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�. Coach Kyle Edwards adds �rocket fuel� to the X-Factor catalog found in the second most popular course in the series, �FTC-102 X-Factor�. X-Factor includes drills and exercises that athletes should do when they are not sprinting (only sprint three times a week). Since X-Factor work is creative and changes from workout to workout, FTC coaches are always looking for new things to do and Coach Kyle delivers! Along with �FTC-102 X-Factor�, �ROCKET FUEL FOR SPRINTERS� is a must for coaches heading into winter training. Nothing you will see on these videos requires a track. Everything can be done in a hallway, gymnasium, or any open space you can find. More courses are on the way! Follow Tony Holler on Twitter� @pntrack Follow Kyle Edwards on Twitter� @kyle_edwards321 Rocket Fuel 0:19 2 Ten Pillars of Feed the Cats (Holler) 4:49 3 What is X-Factor? (Holler) 7:24 4 Kyle Edwards Introduction 0:21 5 Goals of the Course 1:44 6 X-Factor Points of Emphasis 4:14 7 Depth Jumps Free 1:35 8 Assisted Plyos 1:07 9 Stair Drops 0:26 10 Toe Pops on Stairs 0:30 11 Leaning Toe Pops 0:27 12 Lunge Holds and Iso Lunge Holds 0:44 13 Bound and Stick 0:56 14 Wall Drives 0:43 15 Wall Drill 1:13 16 Hurdle Hops 0:44 17 Speed Bounds 0:40 18 Wicket Jumps 1:24 19 Elevated Pop Ups 0:43 20 Lateral Wicket Jumps 0:46 21 High Box Jumps 0:31 22 Elevated Switches 0:58 23 Wall Switches 0:54 24 Three Bucket Position 0:30 25 Wicket Switches 0:59 26 Lunge to Explosive Knee 0:29 27 Resistance Band Switches Free 0:59 28 Coach Holler's Take 2:55 29 Feed the Cats 107 QuizHead 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