The Game Speed Podcast Ep 132: Ryan Hopkins- Advanced Methods For Improving Every 10 Yard Split In A 40 Yard Sprint , Pairing Isometrics and Jumps For Position Specific Power, When To Use Single Arm Power Exercises, Utilizing Rings Or Straps For Better Shoulder Stability
Jan 22, 2025
Ryan Hopkins, owner of SoHo Strength Lab and a seasoned fitness expert, dives into advanced training techniques to enhance sprint performance. He sheds light on the critical role of acceleration, emphasizing innovative resistance methods like sled training. Hopkins discusses the integration of isometrics with speed training for optimal joint angles, catering to athletes' unique needs. He also explores shoulder stability exercises, comparing kettlebell holds to ring work, and highlights the significance of strength in overall athletic development.
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Target The 20–30 Yard Window
- Ryan Hopkins prioritizes improving the 20–30 yard split over the first 10 yards.
- If athletes hold and build momentum relaxed in 20–30, the 30–40 will naturally follow.
Use Minimal Effective Resistance
- Use small resistance (3–4 kg) to challenge sprinting without changing mechanics.
- Cut resistance by velocity or distance so you overload segments while preserving technique.
Mix Heavy Sleds With Relaxed Sprints
- Do heavy 10‑yard sled runs (60–70 lb) then remove load for relaxed 10‑yard sprints.
- Use the contrast to teach relaxation and improve turnover without excessive fatigue.