Astros' Speed Training: 'Shuttle Runs with Lateral Bounds'

At Pinkerton Academy's Div I football program, speed and agility are crucial components of the Astros' game plan. To improve these skills, Coach Thompson incorporates a drill that combines shuttle runs with lateral bounds. The drill consists of 3 sets of 5 reps, with a 2-minute rest period between sets. Players start at one end of a 10-yard zone, sprint to the other end, and immediately perform a lateral bound to the side, changing direction quickly. They then repeat the process, focusing on explosive acceleration and deceleration. This drill translates to game performance by improving the ability to quickly change direction and accelerate in tight spaces, a key aspect of the Astros' spread offense.

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