0 to 60 by

Coach Bobby Bluford

I was never the biggest or fastest athlete growing up.  I wasn't the quickest or most explosive.  What I did have, however, was a thirst for learning and growing an addiction to improvement.  Through that, I learned all of the fundamentals necessary to become a better athlete and maximize my potential.  That learning helped me get faster.  It helped me get quicker.  And it helped make me a good enough athlete to play college football at the University of California, Davis.  30 years later, I still use those same drills and exercises to help young athletes improve their speed, quickness, and explosiveness- including my own childen.  And now, I'm giving those same 60 drills to you...

FOR FREE

Section 1:

How to Properly Warm Up

This section teaches you how to properly warm-up through dynamic stretching, preparing your body for the workload ahead in an efficient, safe, and more productive way than static stretching.

Section 2:

Explosiveness Training with Plyometrics

One of the most underrated aspects of sport-specific training is explosiveness.  Most coaches and parents think "explosiveness' is only required for jumping or tackling.  Most sports, however, require the recruitment of fast-twitch muscle fibers and learning to use your whole body to produce force and power is essential.  The section trains for that.

Section 3:

Speed CAN be taught

Sure, some of an athlete's capacity for speed is genetic.  But for most athletes, their capacity- the most ability they are able to extract- is plenty enough for success into high school and, for many, beyond.  For most athletes, a retraining of essential body mechanics and the building of proper habits and muscle memory is enough to make an average athlete fast, and a fast athlete, blazing!

Section 4:

Quickness is more important than speed

Most parents and coaches want to improve their atheltes' speed.  Not enough of them understand the importance of quickness.  Most of the movement in most sports is done (1) quickly and (2) over short distances.  Running backs in football, for example, must accelerate, stop, then re-accelerate.  Basketball players must be able to go from a stand-still to full-speed movement in an instance.  And volleyball players must be able to move up, back, and laterally with effectiveness.  In none of those cases is the ability to run fast for 30, 40, or 50 yards important.  Being able to move quickly IS.  

Section 5:

Change of Direction

Track & Field is the only sport where athletes move solely in one direction. In every other sport, success requires efficient and powerful movement in one direction, followed often by a deceleration, pivot, then movement in the other direction.  The pivotal moment is the change in direction.  How well athletes do this can often make the difference between being a starter or all-start and being backup.  

Section 6:

Abs and Core Development

Having a strong core services a few purposes.  Number one, it stabilizes the body and becomes the foundational anchor for development of all major muscle groups. Secondly, it helps to prevent injury as a strong core ensure correct form and posture both in workouts and competition.  And lastly, since fatigue is often felt first in the abdominal area, strengthening the abs and core creates confidence in athletes.