Fitness and Sports Training, LLC

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F.A.S.T
Fitness and Sports Training, LLC

Our Mission
• Enhance the physical playing abilities, and eliminate mental limitations of athletes, while advocating a healthy lifestyle to maximize peak performance.

05/08/2026

One of the reasons you still SLOW 🐢is because you’re moving your legs FAST but you ain’t covering no ground 👎. In this case, you have “High stride-frequency” aka fast legs but “Low stride-length” aka low extension. Here’s are a few dynamic drills to help improve that and potentially improve Top-End speed if practiced the correct way⚡️

🔻Drills🔻
•Linear alternating bounds 15-20 yds
•SL linear bounds 15-20 yds each leg
•Straight leg alternating bounds 15-20 yds
(45 sec recovery)

SAVE this and Add these drills to your next day📈

Comment FASTER below to get your Free breakdown on how to improve running form👇🏾

FOLLOW ME FOR MORE❗️

04/17/2026

SAVE this video for later and comment JUMP if you want me to send you my downloadable guide on how to improve your vertical jump.

Did you know that create more constant tension on the muscle than doing traditional Nordic hamstring curls. This results in the hamstrings ability to store more energy like a compressed spring ready to be released. In this case the release is the second exercise in the slide, explosive continuous Broad Jumps⚡️

🔻Try this🔻
Razor Curls- (TUT) (5 sec Concentric & 5 sec Eccentric)
4 Reps
Counter-Movement Explosive Broad Jumps- (Continuous)
4 Reps

4 SETS / 3 min Recovery

Pair with Trap Bar Deadlifts 5-6 reps (75-85%)

Explosive Power goin UP🔋📈

FOLLOW ME for more❗️

04/13/2026

Did you know that you can improve your running without just running or sprinting more?

⚡️Start with this dribble series. These 3 drills build the foundation every elite sprinter and athlete needs to increase speed.

▪️Ankling – teaches proper foot strike & ankle stiffness
▪️Calf Step-Overs – builds rhythm + ground control
▪️Knee Step-Overs – develops front-side mechanics & timing.

WHY this matters:
The ability to increase your top Speed isn’t just effort… it’s mechanics. If your foot hits wrong or timing is off, you’re leaking speed every step.

WHEN to use:
✔️ Warm-up before speed sessions
✔️ Technique work on low CNS days
✔️ Early phases of sprint development

As you Master these drills, add in the “ankle stiffness” drills from my last post then layer your Max-Velocity work.

Most athletes skip this part… that’s why they stay stuck

Comment FAST below and I will send you my free guide 7️⃣ step guide to improve running form⚡️

Slow it down to speed it up📈

03/30/2026

SAVE this for your next speed training workout. Comment FASTER below if you want access your FREE guide to improve running form and Save this post to use to train later📈

Why more ankle stiffness?
Ankle stiffness helps you hit the ground and come right back off. Ankle stiffness helps you improve how well your body absorbs force and returns it quickly to propel your body vertical or horizontal.

While sprinting your body hits the ground with force at around 2–4x your bodyweight.

When you don’t focus on dorsiflexion and have “loose ankles” you sink, slow down, and waste energy.
Stiff ankles = quick contacts, more power, more speed.

The goal is NOT to run like you’re in sand, but to run like you have springs on your feet➿

💥Try these
-Pogo Hops⚡️15-20 reps 2 sets
-Linear Pogo Hops ⚡️10 meters 2 sets
-False Step Sprint⚡️10 meters 5 reps
-Low Amp Linear Line Hops⚡️ 7-10 secs 2-3 sets

Bounce Quick and move FAST🚀

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1836 Meeting Street Road Suite 101
Charleston, SC
29405

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