Feed the Cats: Top Explosive Exercises that Increase Speed

�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