How’s your back cut? Need to wait for blockers? Need to step back and swish cheese? Need to drop back for a fly ball and start sprinting? If you’ve taken the time to read this, then you have become aware that sport specific patterns are good for ALL sports. The missing component I see in gyms is intent. To do this type of explosive training, we must be fresh. I will perform loaded power with lighter weights or heavy strength for low volume before I train for speed and explosiveness. **Notice I did NOT say I was doing 5 × 8 back squats and then doing this; because that’s fucking stupid. Coaches are putting young kids through workouts that are bringing about fatigue. And statistics are showing, if athlete’s are chronically fatigued, the result is injury. This doe not mean train soft, it means train smart. If the goal is speed, train speed. If the goal is strength, train strength. Combining strength and speed is a systematic set of careful exercise execution based on principles of kinesiology and science. Its’ hard, and most schools and teams are missing the mark. Try this movement when you are fresh for 3 -5 sets of 2-4 .