TonyHoller
Feed the Cats: Top Explosive Exercises that Increase Speed
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  • Chapter 1: Feed The Cats 102
  • 1

    Introduction
  • 2

    Feed the Cats Approach
  • 3

    100m Illinois State Record
  • 4

    Never Let Today Ruin Tomorrow
  • Chapter 2: Three Speed Days/Week
  • 5

    Sprint Workout
  • 6

    Offseason Programming
  • 7

    Speed and X-Factor Programming
  • 8

    X-Factor Days
  • Chapter 3: Jumps and Bounds
  • 9

    Centerpiece of X-Factor Work
  • 10

    Pogo Jumps
  • 11

    Star Jumps
  • 12

    Assisted Plyos
  • 13

    Lateral Assisted Plyos
  • 14

    Box Jumps
  • 15

    Box Jumps: Double & Single Leg
  • 16

    Speed & Power Bounds
  • 17

    Observing
  • 18

    6 Bounds - 53'
  • 19

    Measured Bounds: 5x Single Leg - 46'
  • 20

    Bound & Stick
  • 21

    Upward Bounding
  • 22

    Measured & Competitive SLJ
  • 23

    Diagonal Bounds
  • 24

    Bounding High Hands
  • Chapter 4: Lunges
  • 25

    Long Lunge
  • 26

    Rocket Lunge
  • 27

    Lunge Pop-Ups
  • 28

    Reverse Lunge
  • 29

    Extreme Iso Lunge
  • 30

    Russian Lunges
  • Chapter 5: Booms
  • 31

    Boom Boom Booms
  • 32

    Boom Booms
  • 33

    Booms
  • 34

    Boom-Boom-Booms
  • 35

    Oscillatory Booms
  • 36

    Boom-Wicket Hybrids
  • Chapter 6: Wickets
  • 37

    (Upright) 6' & 6"
  • 38

    (Down) Full Arms
  • 39

    Hands High
  • 40

    Airplane
  • 41

    Pistol
  • 42

    Hugs
  • 43

    Raise the Roof
  • 44

    Full Arms
  • Lesson 45:
    Mechanics

  • 46

    Flat Wickets Spiked Up 6'
  • 47

    Timed Wickets
  • 48

    Competition Wickets 6'
  • 49

    Competition Wickets on Turf 5'
  • Chapter 7: Hip Mobility
  • 50

    Overs and Unders
  • 51

    Leg Swings - Fast and High
  • 52

    Leg Swings
  • Chapter 8: Acceleration
  • 53

    Block Starts
  • Chapter 9: Bleacher Drills
  • 54

    Depth Jumps
  • 55

    Bosch Drills
  • 56

    Step Ups
  • 57

    Cat Jumps
  • Chapter 10: Be Innovative
  • 58

    X-Factor Days
  • 59

    Feed The Cats 102 Quiz
  • 60

    Overview of Completion
  • Chapter 11: Extra Material
  • 61

    Can Your Kid Sprint?
  • 62

    What Does Your Practice Look Like?
  • 63

    Record, Rank, & Publish: 8 Weeks of Alactic Training

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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 adop...

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