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How do you build faster, stronger, and more resilient high school athletes? In this episode of Plates and Pancakes, Steven Thompson sits down with Jon Hersel, strength and conditioning coach and current NHSSCA Region 1 Southeast Strength Coach of the Year, to discuss the systems behind developing elite football players and multi-sport athletes.

Jon shares his proven approach to dynamic warm-ups, sprint mechanics, acceleration development, and high school strength and conditioning programming. From menu-based warm-ups that improve athlete buy-in to heavy prowler sled progressions that teach proper body position, this episode is packed with practical coaching strategies that can be implemented immediately.

Topics covered include:

  • Dynamic warm-up design for football and multi-sport athletes
  • Sprint mechanics, acceleration, and top-speed development
  • Backward A-Skips, wall drills, and sprint isometrics
  • Heavy sled training and prowler progressions for linemen and skill athletes
  • Medicine ball throws for sprint preparation
  • Building explosive athletes through proper body positioning
  • Coaching high school football players year-round
  • Speed testing and using timing systems for player evaluation
  • Reducing injuries while improving athletic performance
  • Training volleyball, softball, and other multi-sport athletes
  • Integrating game-speed drills into football practice
  • Developing athlete leadership and accountability
  • Coaching within limited facilities and resources

Whether you’re a strength coach, football coach, sports performance coach, personal trainer, PE teacher, or parent of a young athlete, this conversation provides actionable insights into creating faster, healthier, and more explosive athletes.

If you enjoy conversations with some of the top minds in strength & conditioning, sports science, athletic performance, and coaching, be sure to subscribe, leave a like, and share this episode with another coach.

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StrengthAndConditioning #SprintTraining #FootballTraining #SportsPerformance #Acceleration #SpeedTraining #HighSchoolFootball #AthleteDevelopment #StrengthCoach #ProwlerSled #SprintMechanics #SportsScience #FootballSpeed #PerformanceTraining #NHSSCA #Coaching #PlatesAndPancakes #VoodooPower #StevenThompson #JonHersel

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