Founded TopSpeed Sports Performance | S&C Coordinator for FSCC⚾️, Former MLB⚾️ & NWSL⚽️ S&C Coach | Ukrainian Wife🇺🇦
Overland Park, KS
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🗣️Attention Athletes (especially you 2026 NFL Draft eligible prospects)
BE SPRINTING!!
With NFL Rookie Minicamps coming up soon after this weekend’s draft you should be sprinting @ or near max speed 1-2 times per week.
I despise fear mongering on social media but the truth is, for a late-round or UDFA guy, a hamstring injury early in camp can be a death sentence for their playing career.
The best way to lessen that risk? Sprinting.
A retrospective analysis published in 2023 (PMID: 37867737) correlated consistent near-max sprinting exposure with a significant reduction in hamstring injury risk.
In fact, out of the 600+ players under observation, those who reached 95% (or higher) of their recorded maximum speed 2 days before a game had 0 instances of hamstring strains.
For most 🏈 players that 95% threshold is likely in the ~20-22.3 MPH range. If you don’t have access to GPS I highly suggest using laser timers to performed 10-yard Flys, simply set them up (at approximately hip height) 10-yards apart and give yourself 20-30 yards to get up to top speed before gate 1.
The following chart will tell you the time to speed achieved;
0.91 = 22.48
0.92 = 22.23
0.93 = 22
0.94 = 21.8
0.95 = 21.54
0.96 = 21.32
0.97 = 21.1
0.98 = 20.87
0.99 = 20.66
1.00 = 20.45
1.01 = 20.25
1.02 = 20.05
1.03 = 19.86
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How football would look if "agility" ladder drills actually applied to a game situation.
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So this happened today;
Clemson linebacker Isaiah Simmons broke the previous gym record with this 11’10” max jump today.
To provide some context that would’ve been the #1 leap @ the 2018 NBA Combine for a player under 6’4” (the avg height of players who went 11’10”+ was 6’9”).
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I got bad news for parents of young athletes, the word “Elite” attached to anything before the age of 16 is just a marketing ploy to make you more willing to pay whatever the cost may be
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Gotta give him credit, Lucas Krull is a man of his word, minutes after helping Florida win the Peach Bowl he texts me “time to get back to work” and hours after his plane landed there he was back at it 💪
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Someone tell the Blue Valley West cheerleader that ran over the road sign she forgot to grab her license plate.
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The players & Bill Self will get a lot of credit but we should all take a moment to recognize the great work KU🏀 S&C Coach @A_Hudy and her @JAYHAWKSTRENGTH staff have done....well done 👊👍💪
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Excerpt from Carolina Panthers RB Christian McCaffrey expanding on how he’s moved away from typical “conditioning” drills
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Per source former St. James Academy QB and K-State TE/LS Sammy Wheeler will head to rookie mini-camp with the Chicago Bears
(the source is Sammy himself 😉)
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Staley High alum Quinten Arello (Dartmouth), who ran a 4.4 forty, a 4.2 20-yard shuttle, a 6.88 3-cone and out jumped the measuring device @ yesterday’s NFL Pro Day, has been invited to the Kansas City Chiefs local Pro Day
The vert wouldve been the top score by 2 inches for safeties @ the NFL Combine. Trained with @CoachCash_DBs
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TE Lucas Krull, who led the TE position in catches and yards this NFL Preseason, is signing with the Denver Broncos
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Nebraska 🏈 signee Dawson Merritt didn’t let the holiday season stop him from making gains 💪
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HS Athletes: remember, 99% of you aren't going pro. Let sports be an avenue to get maximal education at minimal cost.
Follow your dreams but don't get hung up on the "D1" thing. You don't want to spend 20 years paying back student loans because you "had to go big time".
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With 4 perfect scores @sjakeepingfaith/@KCRunGMC guard @Zach_thornhill wins the KSvMO All-Star dunk contest. Will head to @OmahaMBB nxt yr
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This is probably going to piss off the club coaches who follow me but I think a lot of volleyball coaches & players would be shocked how much their kids would improve athletically if they got 3 months away from the sport. As it stands they get about 2 weeks 🤦♂️
The sad part is the multi sport kid might have a greater vs lesser chance of succeeding at a higher level. Some coaches are misinformed, others lie for economic / personal gain.
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Just a few weeks before he heads off to Iowa City and future Hawkeye TE Gavin Hoffman is already back up near 220 pounds.
Popped off a 39.4 inch vertical jump at todays workout 🦘
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K-State 🏈 signee Sterling Lockett with a new standing vertical jump PR of 34.9”, now just .6 away from big brother Tyler Lockett’s 35.5 NFL Combine mark
Also love seeing the encouragement he’s getting from HS teammate Hayden Essex here
🆙
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On top of that the QB was 6’6”/230 and ran a 4.37 🤯
Arkansas really had a backfield with:
🐗 Darren McFadden
🐗 Peyton Hillis
🐗 Felix Jones
@RazorbackFB
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What it sounded like for @RileyPint to go 4th overall in #MLBDraft2016
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Blake Brown for BV with the game-winning catch on the 2pt conversion to beat SME. BV heading back to state. @scoresinkansas #VKscores
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Remember when this stupid shit went viral thanks to Sportscenter/etc. and smart/competent S&C coaches around the nation told everyone it was moronic?
The text message exchange included w/ the pics is why.
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Coaches, was asked to help quantify vertical jump scores in male athletes (16+yo) awhile back so I put together this scale based on my n=1;
•24-26” average
•27-29” above average
•30-31” good
•32-34” very good
•35-37” excellent
•37-39” elite
•40+ super elite
Any critique?
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This has been in the works for a while but I’m happy to finally announce that I will be joining Coach Marty Daniels staff at Blue Mountain State University as the new Head Strength Coach for football.
Thank you to all my mentors over the years!
Wish me luck 💪
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Florida 🐊 TE Lucas Krull crushed his previous best max jump by 1.5 inches today & moved up to #2 on the gym-record board.
His 11'5.5" score would've tied or beat 20 of the players @ the 2018 NBA Combine (probably worth mentioning Lucas jumped this after 5 sets of 365# squats).
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Friendly reminder Butker was hitting from 70+ this off-season 🤷♂️
#GiveHimTheGameball
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As of this morning it’s official, @SynergyYogaKC just kicked the crap out of cancer!!
Shout out to the fantastic medical staff that took care of her along the way, most of the athletes we work with didn’t even know she was fighting it.
#TeamTopSpeed 💪
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Alabama DB Marlon Humphrey, "Track really helped with my speed. Also helped keep me out of trouble since I was always in-season"
#NFLCombine
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What will it take to expedite naming the football field at Blue Valley after Coach Driskell?
@bvschools @BVTouchdownclub
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The very 1st offensive lineman in this video bench pressed 700+ pounds and look what happens to him.
That’s an example of why I really don’t care what a powerlifter thinks about tendo units or velocity based training.
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I know a lot of athletes are stuck working out by themselves at home these days so I wanted to share the most effective warmup routine ever created.
Be sure to do this every time before you lift or run so avoid those pesky pulled muscles.
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Not gonna lie this is a pretty good comeback 😂
Fan: “Why would LSU want you?!”
@Ashton_Larson11: “That’s why”
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1-leg training has been an en vogue topic lately so here are a couple of pistol squat variations we like here;
▪️Power Pistol Squat
▪️Band-resisted Pistol (& power)
▪️Overhead Pistol Squat (& power)
Demoes by athletes @eric20olson & @zach_pitzl5
@SPNetwork @Perform_Better
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Thought this was a pretty cool indicator of the type of character Elijah brings to the Chiefs roster, 9 hrs into a day that began w/ med checks @ 7am, literally a half hour after signing his contract, he’s in the gym for his workout
High quality player ✅
High character person✅
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Can we stop calling ladder drills 'agility training' now? Thanks to the ppl @ Sports Science Coll. for the video
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Since it’s 🎄 season here’s a cool story from earlier this year.
BUCO OL @cooperlovelace1 had struggled to find cleats that fit (15EE) his whole career, often playing thru pain in ill-fitting pairs, so Broncos OL @Dalton_Risner66 & the @RisnerupF hooked him up. ☑️ out the smile
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I’m not trying to be an asshole but this is neither speed nor agility work, it’s eyewash, and it’s really bad eyewash at that. Calling it speed & agility is a scam.
Parents, if you’re footing the bill for this type of bullshit, be smarter 🤦♂️
That facility is A+ though 👀
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The day I met @jaedensta he told me he wanted to hold the gym record for most weight ever pushed on the sled.
Today, at 16 years old, he did it; 1400 pounds 😲
@StackSports @bestweightroom
@SportsCenter @DeFrancosGym
@GPCwallace @JPRockMO @AllenTrieu @BleacherReport @rivalsmike
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Future Nebraska 🏈 kicker @charlieweinrich doing nearly 1000 pounds for reps during his bent-arm sled pushes today 💪
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University of Kansas Football & Baseball signee @Dev_Neal23 (Lawrence High) set a new gym record for highest jump by a high school male during today’s workout with this eye-popping 39.9 jump @ 219 pounds - read more details here; instagram.com/p/CLfu9CWgci7/…
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Years ago I had a parent ask me “why don’t you start your training sessions at 5 or 6am?” and I replied because I’m not naive enough to believe most kids will actually be asleep by 8 or 9pm each night 🤷♂️
Smart phones have become sleeps worst enemy.
The majority of testosterone release occurs during sleep. The more you sleep, the more testosterone your body produces.
Normal Aging = 1-2% Testosterone decrease per year
5 Hours of Sleep = 10-15% Testosterone decrease in 1 week
Get 8 hours of sleep per night!
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Someone correct me if I’m wrong, but as the debate rages on whether to proceed with Fall sports or not isn’t there an inherent flaw in looking @ % of positive cases from those tested vs population as a whole?
Seems akin to doing a survey on foot pain at a podiatrists office.
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Friendly reminder that Link Jarrett calls Notre Dame’s Carter Putz the best defensive 1B he’s seen in his career.
Putz is a career .303 hitter with 80 homers/XBH in 845 ABs and a K rate of just 19%.
Against power arms & those who went on to be drafted im told he hit better than .320 over last 2 seasons
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What's this lift called? nitter.app/carthagefball/status/9…
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Arkansas Razorbacks @__robertmoore_ is carrying the human highlight reel level of play he began in his freshman season on into summer league play, an over-the-shoulder basket catch followed by a homer to RF 👀
@jjcoop36 @MattEddyBA
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Working on his powers of levitation (aka jump potentiation 😉) with University of Florida TE Lucas Krull today.
Really impressive lift from the 6’7”/260 pound Gator.
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Too many guys just want the attention that comes with the recruiting process. Once they get the attention the work ethic goes downhill.
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1 hour left to #VoteMoose. I'll pick 1 winner from whoever RTs this by 3PM to give a jersey to if he wins & even get @duffkc41 to sign it.
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Congrats to TopSpeed athlete Carter Putz (Bishop Miege) who has signed to play college baseball at Notre Dame.
#SigningDay
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the Iowa Hawkeyes are getting a potential future star with Rockhurst TE Johnny Pascuzzi
The 6’4”/225# senior popped off a 38.2 inch vertical today - 11502 watts worth of peak power (Harman equation) - a number which only 7 NFLSC particpants of similar size have beaten since 2015
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Couple of impressive 1-handed grabs by KC Chiefs WR @MecoleHardman4 on these passes from KU 🏈 QB @conradxhawley earlier today.
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Meet Jake Wolfe (@onwfootball), the first 16-year old who might be able to go toe-to-toe with NFL linebacker and notorious weightroom freak James Harrison when it comes to sled pushing.
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Chiefs DB De'Vante Bausby was in Nigeria recently on a mission trip w/ Living Hope Ministries & +'d some honorary members to #TeamTopSpeed 💪
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K-State defensive end Nate Matlack with a ridiculous display of his power output today, hitting nearly 35 inches while loaded with +10% bodyweight, then pops off 38.5” at 246 pounds 😮
The new S&C staff has taken the speed/power development to another level.
Well done coaches👏
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I feel like 6’7” 260 pounds shouldn’t be able to move this well thru the drills @CoachCash_DBs is putting him thru at @kc_turf 😲
Pitt Panthers have a create-a-player type prospect on their hands with former Florida Gator TE @Lucas_Krull_
@DraftDiamonds @NFLDraftBible
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There’s a saying by Tony Holler that‘s popular in the sports performance world right now, “speed grows like a tree”, which is to say, slowly.
Well, so does the TopSpeed facility, and after 7 years Im happy to announce that we’ll be adding another 2500 sq ft @ our current spot.
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Fastest 40 of the day
4️⃣.3️⃣5️⃣ laser timed @ today’s Opening Regional 😳
If this were being hand-timed you’re probably looking at something around 4.15-4.18, either way that’s moving 💨
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Had an athlete tell me recently “Ive got some D2 schools talking to me but Im really only interested in going D1”
Yet that same athlete is 1) chronically late and/or a no show appointments 2) not taking care of business in the classroom.
No shock that none are interested.
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Kansas State 🏈 defensive end Nate Matlack has been putting his time @ home during winter break to good use.
Just hit a new standing vertical jump PR with this 37.6 inch jump, and did it while being 24 pounds heavier than he was during his last PR.
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Ryan Mueller, who played with the NY Guardians in the XFL’s 2020 season, made an impression at the XFL Showcase series today with a ~6.8 second L-drill.
Heard it was so impressive that The Rock wanted to get a pic with him 🙃
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Love the effort shown by newly re-signed Broncos cornerback @_BigBaus during the DB session with @CoachCash_DBs
#FullSpeedFullTime
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This has been in the works for a while but I’m happy to finally announce that I’ll be heading to West Texas and joining Coach Eric Taylor’s staff at Dillon High School as the new Head Strength Coach for football.
Dillon Panthers let’s get to work 💪
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Years from now he might not remember it but the 1st ballgame with my son is something I won’t forget.
RECAP: Duffy deals, Salvy seals it as #Royals even series.
#TogetherRoyal
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More athletes need to realize movement quality while loaded >>> amount of weight they have one the bar
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Detroit Lions linebacker Elijah Lee has been hard at work this off-season, having added 6.2 inches to his vertical jump so far after today’s new digital PR.
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Imagine being an adult so triggered by a HS kid transferring so that he can have a better SR year experience that you call and complain to the IHSAA 🥴
Trust me there are much bigger issues in life to concern yourself with.
People need to stop being so damn petty.
Met all requirements to be able to play this season and was ruled ineligible by the @IHSAA on GAMEDAY🤔!! We are fighting it and this will not be the end...a lot of explaining to be done by the so called “leaders”!!! @MatthewBain_ @ElginRucker @DMRegister @phillyboy14
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Barring unforeseen circumstances Sunday’s appointments will be the final training sessions @ the original TopSpeed location.
The moving crew will be in early Monday to move us down the road to our new facility.
A lot of great athletes & work done within those walls.
2012↔️2021
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Louisville Cardinals RB @HTrotter_2 (an Atchison, KS native) making 370 look kinda easy 👀
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Schools pulling scholarships & roster spots for 2018 signees is total bullshit.
If you had doubts about a kid let him/her know prior to SR year so they can go all-in to develop, not 4-6 weeks before move-in day 🙄
Real dick move on the coach's part @ schools that do this.
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This is NFL caliber athleticism
So for you coaches I’ve spoken to the last few weeks that kept saying “we can’t offer till we see him in camp” - here’s the type of athlete you’d be offering
After a great camp and conversation with @CoachDrinkwitz I am blessed to receive a division 1 offer from the University of Missouri !
@CoachErikLink @NastyWideOuts @CoachClintRider @BVNW_Football @AllenTrieu @Rivals_Clint @On3Keith
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Congrats to BVHS athlete Eric Olson on breaking the 60m school record @ JCCC tonight in his 1st meet of the year. His 7.17 time is the 35th fastest 60m in the nation (#2 in KS) for the c/o 2019
A D1 🏈 prospect, the 5'11"/180# DB/RB recently completed a JR Day visit to Air Force
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Based on this pic & the fact that Blake Brown (#11) has around a 36" vert, Jost at BV might have the best hops of any coach in the EKL.
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6’5”/315 pounds and makes jumping 42-inches look like a piece of 🍰
Broncos guard @Dalton_Risner66 doing box jumps as part of today’s contrast-method workout (paired w/ band-resisted hexbar DLs)
Those twice weekly sessions with @SynergyYogaKC are paying off big time 👊 #mobilty
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Future K-State WR @LockettSterling showing some spring in his step on these single leg hurdle-to-box jumps
🐸
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I know BV lost but I think we can all appreciate the hustle & the fact that that’s a 6’3”/212 pound LB (@beaupalmer11) running Minnesota WR commit Daniel Jackson, who ran a 4.5 @ The Opening, down from behind 👀
@coachharasymiak @spedbraet @GPCwallace @TylerOlker @Abdul_Hodge
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You know what doesn’t get enough love for its contribution to athletic success?
Ankle mobility.
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Iowa Hawkeyes commit @abruceiv (Olathe North) would’ve impressed even Odell Beckham with the number of 1-handed catches he had today.
....and unfortunately I only caught this one on video 🤦♂️ #CoachFail
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Holy moly
49ers offensive tackle Joe Staley ran the 200 meter dash in 21.9 seconds coming out of high school 🤭
To put that in perspective, current NFL Combine 40 Yard Dash record holder John Ross (4.22) ran it in 21.56
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Kansas dual-sport signee Devin Neal (LHS) with a new vertical jump PR today, hitting 38.5 inches @ 217 pounds
Peak power output of 11,419 watts (Harman equation) 🤯
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K-State 🏈 signee @LockettSterling pushing 5 times his own bodyweight for reps @ todays training session - and check out the 🦿angles ✅
#EmbraceThePhysicsOfSpeed
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Everyone be aware, there have been vacuums attacking high school kids necks. The attacks occur mostly at night so I recommend wearing 🐢necks
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During sledgehammer work I usually tell kids “try to put another hole in the tire”, I feel like future KU 🏈/⚾️ athlete Devin Neal might actually manage to do it 😂
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K-State DE Nate Matlack getting some drill work and pointers from former KSU All-American and Big XII Defensive Lineman of the Year Ryan Mueller ⚔️
#IronSharpensIron
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Shout out to NFL All-Rookie guard @Dalton_Risner66 (Broncos) for sharing his knowledge with some fellow TopSpeed athletes that play OL/TE spots.
I know I speak for @Lucas_Krull_ @BFree_52 @RichmanMason & @75Brayden when I say the lessons were much appreciated 💪
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#TeamTopSpeed athletes @Allerheili1Sean (Mill Valley), @isaackoch35 (Rockhurst) and @NickMatlack4 (Olathe East) on the sidelines for their recruiting visit during K-State’s win over WVU today.
Nick’s big brother @nmatlack1 with a sack for KSU today along w/ multiple QB hurries
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TopSpeed athlete @HTrotter_2 throwing up 350 & 365 during bench press max-out day for Louisville 🏈
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Blue Valley linebacker @beaupalmer11 with his 4th interception of the year, putting his 20+ mph speed on display and taking this one back 95 yards for a touchdown.
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With this 98-yard TD Miege QB @CarterPutz sets a new Kansas state record for touchdown passes.
@KcPrepReport @sportsinkansas
@810varsity
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