First step acceleration is all about depth! We need to get low with the patella and be able to push the shin forward—and push hard! Get your lats involved! Too many athlete’s and adults train with the arms flaying around mindlessly. When it comes to speed and biomechanics, using your arms is a big thing. Be sure to keep a neutral spine, use a mirror if available. The landmine is a versatile tool that can create similar patterns as a bar with minimal joint risk. I always feel amazing after these. Finish with the rear ankle in optimal dorsiflexion and only use a weight that you are capable of doing with speed. I can do this with a plate or two. But I chose not to in these particular workout because I was going hard on something else. It’s all about intent and form, movements not exercises. One of the leading causes in injuries occurring has to do with overuse in repetitive movement patterns that joints are rejecting. More is not always good. Athlete’s that run and sprint a lot need to lift lower volumes to recover faster. For example, if I football player lifts up to 90-95% of their 1RM (one rep max) in multiple strength exercises—and proceeds to cut, sprint, bound, on the same day…they had better be in college or the NFL with the best recovery and coaches available. If not, this strategy among youth and the underdeveloped is not the best option. This doesn’t mean train light. It means that athletes weight training (volume) = REPS may be way too high for how much they are sprinting and jumping, resulting in overuse, patella tendinitis, + ankle and knee injuries. Try this exercise for 3 sets of 4 on each leg before plyometrics.