NFL Off-Season Workout: Front Side Mechanics

(0:00) I’m a human performance analyst out of Fort Myers, Florida. (0:03) Today, I’ll be training a good friend of mine, a longtime client, his name is Gabe Neighbors. (0:08) I’ve been able to see his career transition from college at Florida State to the NFL with the (0:13) Chargers, but we really want to focus on his frontside mechanics.We want to work on that (0:17) fast switch. We want to work on his ability to create space between defenders. What’s going on, (0:25) dude? You look good, bro.Let’s go. How you been, man? You ready to do this? Yeah, I’m ready. (0:29) Don’t kill me, though.Yeah, I know. I got you. You’re running through.Hamstring scoops. Oh, (0:34) everyone’s favorite. Everyone’s favorite.Everyone’s favorite is inchworms. This is everyone’s legit (0:40) favorite. Whole purpose here, though, waking up the hamstrings and just getting him going.(0:50) Well, like we give those referees a head start. Now, let’s get everything else working and (0:54) turning, too. Yeah.Then we’ll hand out for you. He’s ready. As far as range of motion goes, (0:59) if you see anything at any point, Darren, where he’s going, point that out because I definitely (1:04) want to work on his range of motion today just for the sake of explosiveness, you know? (1:12) Going all the way down? Nope.Stop. Flip it. Come back.(1:24) Yeah, how do you feel, dude? Actually, not too bad. (1:37) Give me a couple more and then we’ll spin it. All right, cool.(1:42) We’ll add a little to the hammies. Everything else, we’re going to switch it every time. So (1:45) we’ll go halfway down, switch the movement, halfway back.Now we get clock pulse. (1:51) Reach your foot. Reach.Got those stripper shades right now, my friend. (2:11) It’s a balance more than anything. I know.I’m noticing that. (2:17) You feel stronger on your right side? Yeah, I know. All right, flip it.(2:23) Damn all the way back. Sink down into that front side hip. (2:30) Sink down into that front side.Next investment is going to be wherever you got the pants to be (2:36) bending like that, bro, because I’ve never seen pants that flexible. Is that Lulu? That’s right, (2:43) you’re on the face of Lulu. One of the perks of being an ambassador.Dude, he’s like on the cover (2:47) of like a Lulu lemon thing. Good job, bro. Good.Perfect. Yeah, now we’re going with figure fours. (2:59) Sink down into it.The lower you get, the easier it is to hold. Okay. Okay, (3:04) that’s a much more stable position.Before you switch, you’ll come out of it. (3:16) Is that too bad? Not bad. No, we’re good, bro.We can now look fitter than most. (3:36) How many more you got left, coming up and down? Three. Three? Cool.(3:44) Spin it here. We go step up and over. Hip opener.Step up and over. (3:51) Up and over. There you go.It’s all good. Yeah, dude. Bring that knee wide up and over.(3:56) Hey, perfect. Frankenstein walks or toy soldiers. Debate’s out.What do you call them? (4:15) Well, I call them pop-ups, but I mean, everybody calls them. The verbage for everything else. (4:19) Pop-ups, because whenever we’re going, working on like that fast switch back to the ground.(4:28) And then everyone’s true favorite. Oh, no. Which ones? (4:33) So get to here, walk it out.Oh, yeah. Feet go and stay still when the feet go. (4:46) Work on getting those feels.Yeah, work on getting those hamstrings nice and loose, bro. (4:52) Nice to like raise up them. That’s good now.Get them as close to your hands as possible, man. (4:57) Yeah. This mic’s going to pick up my bones cracking.That’s good, dude. (5:11) Can you double this glucose? Yeah, I know. For real.Promotions. Good. Yeah.Cool. Cool. (5:22) Appreciate it, bro.Good job, bro. Thanks, Bill. I appreciate you, man.Yeah, of course, man. All (5:25) right. Let’s get into the dynamic here, bro.So we really need to focus on the front side mechanics, (5:31) okay? Because that’s like the whole thing right now with you, especially going back. (5:34) We need to show the versatility and your range of motion and your elusiveness and your explosiveness, (5:39) right? So what we’re going to do, shock your central nervous system a little bit here. All (5:42) right.So what I’m going to do is I’m going to get on the bolster ball. We’re going to work on (5:44) catching. All right.So I’m going to give you a command. We’re going to be right leg, left leg. (5:49) All right.And then we’re going to go lateral. Same thing. Okay.Focus point though. So you got (5:52) to focus on a lot of things here. So we’re focusing on not only the balance.Okay. But we’re focusing (5:57) on pinpointing that ball. So we’re not going to catch anything in the body.We’re catching (6:02) everything away from the body there. Okay. Okay.All right. So let’s go right leg. Work on keeping (6:07) that knee up above hip level and keeping that foot in dorsiflexion.Okay. So find that stable. Yeah.(6:15) Who would have thought? Who would have thought? There it is. All right. Oh, no.Make sure you go (6:21) back to any camp you get called into. Tell them about my arm. Okay.They need a quarterback from (6:27) there. Focus on pinpointing that ball. There you go.Good job, man. Really focusing though on (6:34) center mass here. Okay.That tibialis anterior, which is the muscle on the outside of your shin (6:39) is what the focus point is. There you go. So we think about how much you’re cutting, (6:46) planting.Okay. A lot of that is coming from the outside of your foot, which is activating (6:50) that tibialis anterior muscle. So we need to really strengthen that.(6:54) And this drill is perfect for that. There you go, bud. Two more that we’re going to switch legs.Okay. (7:07) All right, bro. Switch legs.Good job. Left leg might be a… We’ll see how this left leg does. (7:13) Yeah, for sure.Different story. There you go. Really drive that knee up over hip level.(7:20) Keep that toe and dorsiflexion. Good. On your stabilizing point.Job. (7:29) There it is there. Good job.Good job. Behind it. Behind it.Get it back up there. Good. (7:42) There we go, dude.Give me two more. Soft hands. Catch it with the fingertips.There you go. One (7:52) more. All right, dude.So let’s work the side profile here. Okay. So we’re gonna do the same (8:00) thing.We’re gonna go left leg, right leg up. Work on catching that ball. Okay.Right leg facing you. (8:06) Right leg facing me. There you go.Good job, dude. Good. There we go.Very good. Very good. (8:25) I hope you’re kind of stabilizing that leg.There it is. (8:38) Oh, find it. Don’t do it.Don’t fall, bro. (8:42) Don’t fall. New punishment.If you fall, I need 10 at the end. (8:47) Do it. Oh, here we go.I got 10. Love it. Two more.Really works the foot more than anything. (8:55) Are you feeling that though on your ankle? And my toes. (9:01) Your feet right now are being forced to dig into that boasted ball.Stabilize. That’s good. Turn (9:06) the other way.Overall activation of the lower half of your body. Because you figure, man, like (9:11) this is your money makers. These are the things that make you go.Yeah. So we have to strengthen (9:15) them not just on the posterior side, but on the front side as well. Oh, right leg.(9:26) Good. Five more, dude. We’re good.(9:33) Buy myself some time. It’s all right, bro. That’s all right.Yep. Last two. Last two.(9:48) Find it. Get that knee up. Good.There you go. One more. One more.Good job, dude. Relax. Come (9:58) down here.Focus on the dynamic side, okay? Again, front side mechanics. This is huge. This is big.(10:02) For what you’re doing. So we’re going to work on the modalities here of a sprint. So there’s three (10:08) phases.We’re going to work on ankling, high knee, and then buck kick. The objective here though is (10:13) to go fast, up and down, but not past me. So we’re working on controlled speed.That’s the name of (10:19) the game. As a receiver, we’re constantly dictating the route. That’s the whole purpose of this.We (10:24) know where we’re going. The defender doesn’t. So if we can control our speed and look like we’re (10:28) going one place, but we’re not, that’s the whole thing.So think of it as gear shifting. (10:32) So ankling, getting that foot over the ankle. We’re right here.Up and down nice and fast. (10:38) And then on the clap, just a little burst down. Okay? Stay with me.So we’re right here. (10:44) Getting those feet, keeping them in dorsiflexion. Feet up over the ankle.Just don’t pass me, but (10:49) literally work as fast as you can up and down here. Okay? Ready? There you go. Stay with me.(10:54) There you go. Good. You look good, bro.Controlling them. Keep controlling them. (11:02) Little burst out.Good job, baby. Good job. Jog it back.Jog it back. (11:10) Let’s work the high knee aspect here. Okay? You’re going to feel this in the hamstrings.Okay? But (11:14) I want you to work on getting those knees up, up and down as fast as possible. All right? Stay with (11:19) me. So we’re here.Okay? Keeping those knees up and toes in dorsiflexion. Up and out fast. Ready? (11:25) Here we go.Stay with me. Stay with me. Don’t pass me.Up and down fast. There we go. There we go.(11:35) Good job, bro. Good job, bro. Good job, man.So third part, okay? That’s the butt kicks. (11:43) What’s going to happen here though is your body’s going to naturally want to take over. (11:48) So your turnover, your natural turnover is going to start happening.So you’re going to feel (11:52) yourself picking up as I’m like, hey, slow down. Stay with me. Your body naturally wants to pick (11:55) up because this is the third phase to a sprint.Okay? So keep that butt, your heel clipping, (12:01) your butt right here, but don’t let this toe be back here. This is a wasted motion to come from (12:05) here to here. So we’re here, here, here.All right? Ready? Set. Stay with me. There you go.(12:14) Good. Stay with me. Up and down fast.There you go. Feel yourself picking up speed. Stay with me.(12:20) Stay with me. Good job. Good job, bro.So let’s put all three of them together. Okay? So we have (12:26) ankling. We have high knee.We have butt kick. Then we have to burst out. Okay? So it’s going to go (12:30) ankling, high knee, butt kick.All right? Ready? Okay. Ankling. Stay with me.There you go. Up and (12:40) down fast. High knee.Control it. You’re going to feel that turnover take over. Butt kick.There (12:46) you go. Come on. Up and down fast.Up and down fast. Get out. Good job, bro.Good job, bro. Jog (12:52) your back. Keep your heart rate up.We want to keep it high. You got to be able to think in the game. (12:56) Right? You’re moving fast.You got to be able to go fast. So A skip here. Nice fluid A skip.I (13:03) want to see your knees up, toes and torso flexion. Boom. Stay up.Stay up. Stay up. Okay? Ready? (13:12) Good.There you go. That’s it. Turn around.Come back. Okay? Go. That’s it.Here we go, baby. (13:23) Good job, man. All right.B skip. Same thing. Get that foot out there.Scrape that ground. All right? (13:30) Stay tall. You ready? Let’s go.Good. Gabe, did you run track in high school or college, bro? (13:40) No. Not really.I was a field guy. Sound mechanics, man. Sound mechanics.That’s it. All right. So (13:50) we’re going to see how well you do here with A pops.All right? So this is a lateral movement. (13:55) So I want you to watch yourself. You’re skipping back and forth.Push and drive. All right? So (14:00) we’re here. Push, drive.You skip, drive, drive, drive. And I want it to look as pretty as I’m (14:11) doing it. I’m just kidding.This is the dancing. Yeah. The dancing one right here.All right. So (14:16) look, you’re skipping. Skip.When you’re ready, push and drive. All right? Yup. Push and drive.(14:26) Good. There you go. Good.Get that knee up. Good. Good.Dancing with the stars is going to be (14:34) calling soon. I promise. Not like this.Good. Now we’re going back, facing the same way. (14:39) Opposite legs moving now.Okay? Drive with it. Drive with it. Drive.Good. Push and drive. Good.(14:50) Come on. Come on. Come on.Good job, bro. Good job. That’s tough.I know. That one’s hard. (14:59) That one’s hard.All right. Last one I’m going to have you do here. Okay? (15:03) Ankle hops.All right? When you get midway, we’re going into alternate ankle hops. All right? Again, (15:08) this is that fast twitch. These are these motor mechanics we got to work on.All right? So we’re (15:12) here. Bouncing up. When we get halfway, alternating.Okay? Here we go. I’ll tell (15:21) you when to switch. Upright on the first one? All right.When I tell you to, alternating. Okay? (15:26) Ready? Pull those toes up and dorsiflexion. There you go.Pull them up. Alternating. (15:34) There you go.Keep those legs straight. Very good, Gabe. Same thing coming back, bro.Same (15:41) thing coming back. Drive them up. Drive them up.Drive them up. Alternate. Keep them straight.(15:53) Good job, bro. Get some water real quick. Good job.How you doing? All right. Oh, thank you for (15:58) the water. All right.So we’re going to go into the weightlifting aspect, bro. All right? So just (16:05) keep in mind, we have to focus on your posterior side today. All right? So we’re going to be (16:10) lifting.What’s your max right now on squat? What’s the last thing you maxed out? Oh, wow. (16:16) Honestly? Yeah. We do more like functional stuff.All right, bro. So we’re going to do, (16:22) all right, front squat. We’re going to do three rounds, 10 reps.All right? We’re going to go (16:26) super lightweight here because I just want to shock your central nervous system a little bit, (16:30) wake it up a little bit more. All right? And then what we’re going to do is we’re going to (16:32) superset on the backside. All right? We’re going to superset with a change cycle.Okay? (16:38) So super controlled movement here to a very fast, rapid, explosive movement. All right? (16:44) Because your central nervous system right now, it’s like, okay, we’re going to go nice and (16:47) controlled. And then we start doing fast explosive.It’s like, okay, I need to pull more blood. I need (16:51) to get more oxygen into the brain. So focus on controlling the breathing.The name of the game, (16:55) essentially, is getting your heart rate elevated, but being able to operate efficiently there. (16:59) Okay. Yeah.All right. So let’s get into this right now. All right.In your head, (17:05) get it underneath there. You’re going three seconds down, holding it for a second, (17:09) three seconds back up. Okay.We’re going to go five reps here. Yes. Nice and controlled.(17:15) Keep your chest big, shoulders back, plenty of toes in the ground here. Okay. Hold on a sec.(17:20) All right, brother. Here we go. Nice and controlled.Hold it for a second. Three, (17:25) three seconds back up. Control it back up.I got you on the count. You ready? (17:27) Three, two, one, one, two, three, three, two, one, one, one, two, three. Give me two more.(17:37) Three, two, one, one, two, three. Last one. Three, two, one, one, one, two, three.Racket. Good job. (17:47) We’re going to go just a little slower on the way up.Okay. All right. So hey, (17:52) chain cycle right here.So we’re alternating these knees. Okay. Again, working on dorsiflexion, (17:57) tibialis anterior.This is this muscle right here. We need to work on that. Your hips.All right. (18:02) And your groins are sometimes your tight area. So let’s work on loosening them.All right. So we’re (18:06) jumping. As we jump, we are alternating our legs in the air.So we’re here. Boom, boom, boom, boom. (18:12) All right.This is not mine. We’re going for time here. Okay.This is not my forte. (18:17) So look, the name of the game, the minute your feet hit, you’re back up. This is that fast twitch (18:21) activating here.Okay. This is about to be so bad. So look, I’m going to put you on a timer here.(18:25) We’re going to go for 30 seconds. Okay. Ready? Three, two, nope.There you go. Stay in place. (18:33) Stay in place.Get up and down quick. The minute they hit, get them back up. Drive those knees.(18:38) Drive your toes. Stay in place, baby. There you go.Good aggressive knee action game. That’s it, (18:44) brother. Drive your knee.Drive your knee. Come on. There it is.Keep going. Yep. Yep.Come on. (18:52) You got less than 10 seconds, buddy. Keep going.Come on. Three, two, relax. Good job.So that back (19:01) leg. All right. It’s staying kind of straight.I want you to work on bending it. So don’t forget (19:04) like when we have a mirror, that’s to help us with our adjustments here. Okay.So you’re kind of like (19:09) here. I want you more here. All right.Let’s go back here. Control down. All right.Remember, (19:16) if you look at boxers, when they fight, they’re exhaling with every punch. (19:23) They’re always breathing. Same thing here when you’re squatting.(19:28) All right. Control your heart rate here. Okay.In your nose, out your mouth. When I’m training these (19:35) combat operatives, this is called combat breathing. Okay.Really want to control your heart rate. (19:40) In your nose, out your mouth. Let’s get back under it though.Let’s not wait for it. (19:43) Okay. Here we go.I’ll need five nice, easy reps. Let’s go. Go on my count.Stay with me. Okay. (19:55) Big sash.Shoulders back and three, two, one. Hold it. One up.Three, two, one. Come on. Three, (20:04) two, one.Hold it for one up. Three, two, one. Come on.Three, two, one. Hold it for one, (20:12) three, two, one. Two more like this.Three, two, one. Hold it for one, three, two, one. Last one.(20:20) Best one. Three, two, one. Hold it for one, three, two, one.Good job, baby. Rack it. (20:27) Let’s go back to this chain cycle.Good job. You feeling that a little bit? (20:30) Oh, yeah. You look good now.You look good, man. I feel different though. (20:35) Yeah.Going from controlled to extremely fast. You feeling that? (20:40) It’s just like, it’s crazy how different like this type of training is. Yeah.Compared to like (20:48) what I do on a daily basis. Like you might burn out quick, but this is like staying burnt. Yeah.(21:00) No doubt. And being comfortable being burnt. Yeah.Because the second you get tired, (21:06) same thing in a game. Like the second things start breaking down or (21:11) not feeling like the top speed or your strength. It’s like, how can you perform when that’s (21:19) happening? Yeah.Can you feel like your heart rate like changing and how fast you’re going (21:24) when you’re going from here to this? Like even there, your heart rate’s probably (21:27) I can like see it. I’m like drenched. I feel like, like, but I feel like it’s my brain telling me.(21:37) Yeah. Like usually if I do the weight like that, like repping it or doing something like this for (21:44) like a shorter amount of time versus like staying in the burn. Yeah.And like controlling it. Yeah, (21:51) man. You’re doing great right now.Just focus on that breathing. Okay. We’re going to go back to (21:55) that chain cycle again.Like I said, if that back leg is staying straight, you’re not getting (22:00) enough flexion. I want you to work on the flexion here. Okay.So you’re saying my back leg is (22:05) kicking. Right. And I want it to come up like a spring is pulling it up.So you’re like here. (22:10) I want you here, here, here, here. Okay.You ready? I’ll try. Three, two, go. Big aggressive (22:20) arm action.Very good. Very good. That’s what I’m talking about.The bigger your arm drive is, (22:26) the bigger that knee drive is going to be. So work on pulling that arm up in front of you. (22:32) There you go.Come on. Less than 10 seconds, brother. Keep going.Five, four, three, two, (22:45) relax. So little things too. Focus on these little details, right? Because I know you’re (22:51) getting fatigued.I know you’re getting tired. All right. But the little details are going to (22:54) go a really, really long way.So when I’m saying big arm drive, big knee drive, I want it up here (23:02) from pocket to here. And then think about this. If we’re going in a straight line, which we are (23:08) very rarely doing in football, but if we are, we don’t want to be coming across our body with our (23:14) arm action because it’s pulling us off route.We want to be up and down pocket to here. Okay. (23:20) And you’re kind of doing that a little bit.That’s why you’re like moving side to side a (23:23) little bit. So just work on staying in one zone. Other than that, it looks good.Your knee action (23:27) on the backside look great. Okay. Here’s our last round right here.I know. I know. You’re doing (23:32) good, bro.You’re doing real good. We’re doing really good. All right, brother.Last one right (23:42) here. Last round. Best round of this.Control that breathing. Again, posture is everything. (23:49) That’s why I keep saying, make sure your chest is big and your shoulders are back.(23:53) All right. If I had a hundred dollar bill right behind your shoulder blades, (23:55) I guarantee you’d hold onto it. Okay.Yeah. Well, it’s just like doing the movements at (24:03) 250. Like we talked about, like you could probably bounce like that all day.But for (24:11) someone like me, it takes a little bit more than like the average power. Absolutely. So it’s like (24:18) you can be strong under a rack.You can be strong driving someone. Yeah. But to go from (24:26) a drive phase to an explosion phase and maintaining it, it’s definitely not easy.(24:34) And that’s what we’re trying to train for right now, right? Yeah. Is making sure that we move (24:38) efficiently and operate efficiently at this weight. If you’re comfortable with this weight load, (24:41) this is where we need to start training at.All right. We need to make sure that you’re (24:44) moving efficiently here at this weight load. All right, here we go, dude.(24:51) Let me get five good ones here. All right. In your nose, out your mouth.(24:56) So you’re saying at the bottom, because I feel like three seconds down, (25:00) if I’m breathing in, what do I do for the one second at the bottom? (25:05) You’re still holding it until you get that call to come up and then you’re exhaling. Okay. Okay.(25:14) Just wait till our sprint day, dude. You’ll understand. Oh yeah.I’m so excited for that. (25:20) All right, brother. Here we go.Let’s get it. Let’s not wait any longer on it. (25:24) Ready? Underneath it.Get your chest big and your shoulders back. (25:30) Here we go. Okay, here we go.On me. Three, two, one. One, two, three.There you go. Three, two, (25:42) one. One, two, three.Three, two, one. One, two, three. Last one.Three, two, one. One, (25:54) two, three. Great job, baby.Good job, dude. Last round here. Last round here on those chain cycles.(26:02) Doing good, man. This is the fat boy in me coming out. (26:06) This is the fat boy part.There’s no fat in you, man. There is no fat right here. Yeah, (26:12) right in your brain.You’re doing good. Hey, put it all together here. Okay.Again, (26:17) game type situation, heart rate’s up. You guys are going to get into a situational time at some (26:23) point during the game. So you need to operate efficiently when the stakes are high.So work (26:27) on controlling it. All right. This is mind over matter here.Big arm drive, big knee drive. (26:33) Keep everything in flexion. Let’s go in place here.30 seconds. You ready? Three, two, get after (26:41) it. Go.Let’s go. Come on. Last one.Best one. Big arm action. I know they’re tired, bro.Drive (26:47) them. Drive them. Keep going.Give me a heart for 15 seconds. I’ll cut you loose. Drive that back (26:53) leg.Stay up. Stay up. Three, two, time.Good job, dude. Get some water. Get some water.(27:03) Move. Good job, man. Good job.I appreciate you, bro. You’re doing good, dude. You’re doing great.(27:13) Talk to you, though. Is it more so when we’re doing those controlled squats or is it more so (27:18) when we’re in place that you’re finding it harder to operate or breathe? Well, talk to me a little (27:23) bit. Well, it’s just like I think about when you play, you catch a six-yard touch or six-yard (27:39) bomb.Let’s say you tackle it on the goal line. Yeah. You got to get back in the huddle (27:44) and be like mentally in it enough to with this block or run another out (27:51) at full speed.Yeah. Because you can’t afford to take a playoff is what I’m basically saying. (27:57) Absolutely.And this is like the type of training that exposes that. Yeah. Because if you’re someone (28:03) that likes to take reps off or even if the movements are simple, like I could probably (28:09) line up in front squat 315, but like doing it and then transferring to something more fast-paced, (28:18) I feel like now I could only do like half that and simply because the mind game is being played.(28:25) Yeah. I think too, like your body, when you don’t know how to prepare or mentally pace yourself for (28:30) what you’re about to do next, it’s harder for you to kind of control your heart rate. Right.(28:34) So like you’re going from a very controlled movement, right, which requires you to slow (28:38) down and think about what you’re doing to a very fast twitch explosive movement. Right. (28:42) So now your heart rate is going all over the place.Your central nervous system (28:46) sending all kinds of receptors to your brain going like, what the is happening right now? (28:49) Yeah. Right. And that’s normal.But if we can learn to like train our mind to pace itself better, (28:54) right. And be like, okay, look, we know that something accelerated is about to happen. (28:58) I just got to really control my breathing.I got you. You know, you’re doing good though, (29:02) bro. So we’re just like, you’d be in, we’re slow and controlled here.We’re fast over here. (29:06) Right. I can’t come over here and be slow and controlled.Right. I got to be fast. So it’s (29:10) like switching the brain over to switching the brain over to the new movement.It’s like (29:17) the third exercise. Well, think about like how you’re doing in the beginning, (29:19) in the warmup or the dynamic. It’s like, okay, we have three phases to the sprint.(29:22) So you’re doing ankling, high knee, butt kick. You’re feeling your natural turnover, (29:26) take over on the butt kick. But now you’re having to say to your brain, (29:29) I can’t move past him.Even though my body is physically trying to move past him. I have (29:33) to control that speed. That’s huge, bro.That’s huge. Understanding your body. That’s, that’s (29:38) huge, man.You’re doing good, bro. Okay. So look, we’re going to do a single leg, (29:44) all right, RDL.And then we’re going to go into, um, broad jumps over here. Okay. (29:49) So the single leg RDL, we’re moving into broad jumps, very explosive on the broad jump.(29:55) It’s going to be fast twitch again. Okay. So just think of this.When we get to the blue, (29:59) it’s fast twitch. The minute your feet hit, you’re going again. All right.So single leg RDL, (30:06) we’re going to take two dumbbells from the side profile. I want to make sure that your toe again, (30:10) is in dorsiflexion because that muscle, that tibialis anterior is taking all the load, (30:15) all the weight. When you’re coming in and out of your brakes, that muscle super activated.(30:20) So what we want to do is make sure that when we were coming down into the RDL, (30:23) that leg and that toe are nice and straight. We’re down. We’re back up.Knee driving. Okay. (30:30) When you come here, that broad jump, boom, boom, boom.All right. I need three explosive broad (30:36) jumps. All right.So let me see you do something real quick. Come here. So let me see right now, (30:42) just with no weight.All right. We’re going to see how this looks just with the RDL. So let me (30:45) see you from just like a side profile, just angle a little bit.All right. Big chest, shoulders (30:49) back. Imagine you’re going down here.Kick that leg straight back. Keep your toe, pull your toes (30:54) towards your body. See how you’re slanting your hip in.There you go. Imagine there’s a line pulling (30:58) you back down to the ground. Now come up, drive that knee.Boom. All right. So we’re going to be (31:03) working, working, working on that.Then when we’re here, broad jump. We are out and we’re reaching. (31:09) All right.My long jumpers, my triple jumpers do, when they’re jumping, they are reaching in the (31:14) air. Like they’re grabbing the air and pulling themselves forward. All right.So I want to make (31:19) sure that you are jumping, jumping, jumping. Three of them. Boom.One, two. Okay. You’re (31:27) three though.All right. All right. Let’s get out here.I’m going to give you the weights. (31:32) You’re a strong dude, bro. I think you have a coach that can do it just as well as you.(31:37) If not better. Listen, if I could not demonstrate what I’m doing, I don’t think I’d be a good coach. (31:42) Nobody wants a coach that can’t do what they’re doing.It’s like having a, I remember one time (31:48) in college, dude, I had a coach and he was a offensive line coach. And then he was, he came (31:53) to be a receivers coach. So, Hey guys, how are you guys going to do this round? I’m like, you’ve (31:57) never, you, first of all, this is not even what you do.And number two, you’ve never seen it from (32:01) my view. Like, what are you talking about? Yeah. You know? So anyway, taking these dumbbells again, (32:07) posture, keep your chest big, shoulders back, pinch your shoulder blades together, (32:11) like you have a hundred dollar bill.All right. We’re going to do five on each leg. (32:14) When you go back, it’s controlled.Boom. Nice and controlled. When you come up, (32:19) boom, aggressive knee drive.Okay. Remember, there’s a line pulling that hip down to the (32:28) ground. Okay.Ooh, yes. Very good. Good.Big chest. Pull that toe back to the body. Very good.(32:46) Good correction. This is big, bro. Your body’s recognizing when you’re doing something wrong, (32:51) you’re correcting.That’s huge. Two more. Very good.Last one. Last one. (33:07) Good drive.Okay. Other leg. Other leg.Very good, dude. (33:14) That’s like not even about the weight or anything. It’s just like, (33:18) the men, like I said, like having the mental stamina.Yeah. To correct it. (33:28) When you know you’re doing it wrong, even if you’re tired.Yeah. Because it feels better to (33:32) do it wrong. Yeah.It’s easier. That’s your body saying like, Hey, this is easier on me. I don’t (33:36) want to do it this way.It doesn’t require as much muscle activation. It’s amazing too, man. Like (33:43) how much challenging things can be with just body weight, you know, or simple weights like this.(33:52) Drive, drive, drive. Good job, dude. Put those down on the side.Start back here. (33:59) Hey, explosive here on this broad jump. This is where you’re going to be tired.This is where (34:02) you’re going to be dead. So I need it to be explosive. One, two, three on the third one.(34:09) You stick it. So I don’t want any like fall over. Oh, I was about to say that.(34:13) I want it to be very gathered. That’s a go-to. I know.I know. I know, bro. But like the thing (34:18) about this, the same way we accelerate when we’re sprinting, we need to decelerate the same way.A (34:26) That’s how you get that patellar tendonitis. You get that jumper’s knee because you’re putting so (34:30) much force on our tendons. Let’s ease into it.Okay. All right. Jump, jump, jump.Nice stick. (34:36) I want you to get out there though. Get out there, bro.Come on. And then when your feet hit, (34:40) go again. Don’t wait on it.Get out there. Come on, baby. Get out there.Get out there. Stay. (34:50) Ah, good job, bro.Good job. That’s a two 50 coming forward. Hey, but it looks good.(34:56) It looks good, man. I like it. It looks good.I got no problem with it. (34:59) We’re right back here now. Okay.All right. Well, instead of five, (35:02) we’re going four. So we’re on the pyramid set here.All right. (35:07) You got a good one for me today. I got only the best for the best man.Only the best for the best. (35:17) I need four. Nice and controlled.All right. So here’s all you do face this way. (35:21) So you can look at yourself from a lateral view.All right. Go all the way sideways. There you go.(35:26) The mirror is the best thing for an auto correction, dude. (35:30) Big chest, shoulders back. Good.Drive that knee quick. Yeah. Give me another one.I don’t count. (35:40) Good. That’s a good rep.Good. That down leg. Drive those toes into the ground, dude.(35:50) Focus. Very good. Give me one more.Correct it. Explode up. Good job.Switch legs. (36:01) Good job, man. Big chest.Pull them shoulders back. Get up. Good.Pull them shoulders back (36:09) right now. Here you go. Posture is everything, my friend.Get up. Good. Two more just like that.(36:16) That’s beautiful. Two more just like that. Get up.Last one. Best one right here. Get up.(36:29) Great job, bro. Hey, two explosive broad jumps. Let’s try and get even further than we did last (36:35) time with just two of them.All right. I’m saying in two. One, you’re probably getting (36:41) somewhere close to here.You’re using that forward momentum. Get to here. Relating to you? Yeah.(36:48) That’s what I’m talking about. I don’t get there. Dude, you’re all the way down there by your third (36:51) one.You’re gonna be right here perfectly. Don’t wait on it. Just go.Come on. Big jumps. Big (37:02) jumps.Explosive jumps, brother. One, two. Good job.Way to stick it. Good job, brother. All right.(37:11) Back to your last one. You got three a leg as opposed to four, and now we’re doing one broad (37:16) jump. Okay? You all right? Yeah, I’m good.I’m just the old machine over there. The water is (37:25) playing with me right now. Okay, here we go, buddy.Here we go, buddy. Nice and easy. Nice and easy.(37:34) Nice and easy. Good. Do me a favor real quick.Do me a favor real quick. Scoot over this way. (37:41) Just stay away from that barbell a little bit.There we go. Nice and easy, dude. Drive that knee.(37:49) Good job. Last one. Dig that foot into the ground.Drive it up. Good. Here we go.Other leg. (38:09) Good. You’re feeling more stable on your right side or your left side? A little bit more on my (38:13) back.Get up. There it is. Here we go.Last broad jump, bro. Now we can get some water. (38:23) Get some of that off of that knee, bro.All right. I’m going to challenge you here, all right? You’re (38:30) reaching. You are trying to get to my left foot right here.All right? Let’s get there. Last one, (38:37) best one. Remember, that’s it.You’re reaching in the air, trying to grab it. (38:45) Drive those knees. Pull them through.Come on. Nice stick. (38:51) Great job, bro.Get some water, dude. Good job, dude. That was good.(38:57) Good job. All right. Let me move it onto the turf down here, man.I’m getting done. (39:07) All right. So we’re going to go to this here.Okay. You’re pushing down and back, (39:11) all right? But you’re pushing from a low level to a high level, all right? So you’re working (39:14) different levels of resistance, which is, again, going to mess with your central nervous system. But (39:18) every time you get ready to change or transition, you have to get around there quick, okay? So (39:24) we’re working at a very fast, quick level here, very quick pace.Your recovery time when you come (39:29) back, you’re only getting 60 seconds. So we’re adding more weight as we get up in levels here, (39:36) okay? So it’s down, back? Down, back, down, back, okay? But you need to work on getting back around (39:41) quick as fast as possible, all right? Now, here’s the last thing I’m going to show you. (39:45) When you are pushing on this, I don’t want you extended out, okay? I want flexion.I want your (39:52) biceps, triceps, forearms, metacarpal flanges all activated as you are pushing back, all right? So (39:58) stay here, not into it, not extended on the tall ones, okay? On the low ones, top or? Low ones, (40:06) very bottom. Stay up on the front of your foot. You’re going to blow a tire at the back end.So (40:10) you let that heel drop down. You’re going to lose output. Your foot becomes less rigid at that (40:14) point.If you stay up here and all your force is this way, I’m not putting an ounce of pressure (40:19) through my heel, okay? So that’ll keep you high traction, high speed. Okay, deal? Yeah. And then (40:25) on the back end, at least for the low, where do you want my hips at? Hips? I mean, I want you, (40:31) just like Bill’s saying, right? You need to be in a phase where you’re going to work on keeping (40:34) and staying on top of the ball of that foot there, all right? So I don’t want you like, (40:37) all the way to the ceiling, right? I want you to do a nice athletic push phase, okay? You ready? (40:44) So get around it quick.Yep. You ready? Big aggressive knee drives and go. Let’s go.Get (40:50) around it quick. Once you get through the cone, get around it quick. Get it back.There it is. (40:54) Stay nice and tight. Get back around it quick, bro.Push, push, push, push, push, push. Big (40:59) active knee drive. Get around quick.Get around quick. Come on, baby. Come on, baby.There you (41:05) go. Good. 60 second recovery.Oh, yeah. Oh, yeah. How do you feel? Good? This is getting started.(41:12) It’s the heart of heart. Yep, I know. We’re adding some weight here, dude.One of my favorite (41:16) sayings, one of my favorite sayings, over the hills and the dust and the haze are the big 45s (41:22) where the big boys play, all right? So the more and more weight we add, bro, the harder it’s going (41:27) to get. So you really got to work on staying up on top of the ball of that foot, all right? (41:31) Big aggressive knee drive. Just like I said, the bigger the arm drive, the bigger the knee drive.(41:36) Your arms are taken out of the equation here. So it’s only knee drive. So work on explosive, (41:39) explosive, explosive drives here.All right, we’re starting here in three, two, go. Let’s go. (41:45) Big knee drive.Stay up. Keep your head up. Get around quick.Get it back, brother. Get it back. (41:51) Come on.Get back around quick. Let’s go, baby. Let’s go.Big push, big push. Get around quick. (41:59) Come on.Go, go, go, go, go, go, go. Good job. 60 seconds, my friend.60 seconds. (42:10) Oh, another. Oh, another.(42:17) This is where it’s going to start becoming difficult, right? Because now you have to (42:21) really focus on pushing and not getting too sucked underneath this bottom part of the dead (42:26) weight, right? Your leverage is jeopardized here, you know? I feel like my heels are starting to (42:34) drop. Can you feel them dropping a little bit? On the shoes a little. Okay.Really work on it (42:40) here. We got 10 seconds. Control that breathing, all right? Control that breathing.In your nose, (42:45) out your mouth. Here we go. Three, two, one, go.Come on, push. Keep that head up. Look where (42:53) you’re going, bro.Once you get all the way through, back around quick. Come on. Keep that heart rate (42:58) up.Keep your knees going. Big drive. Back around quick.Don’t stop. Don’t stop. Let’s go, baby.We (43:06) got to get a contract. Let’s get a contract. Get back around quick.Go. Come on, buddy. Come on, (43:12) buddy.Finish. Relax. 60 seconds.Oh, it’s magic. You ever heard that song? It’s a good one. (43:25) These shoes are kind of- Are they going on you? Yeah.Is it going to be- What do you think? (43:34) Is it going to be efficient if you go through? Do you think it’ll be efficient if you go barefoot (43:39) in there? I just feel like I can’t drive. You can do that EIF. Yeah, I don’t want to do that.(43:48) I’m not even saying it’s a tire. While you’re going, try to stand up now. Keep moving around.(43:54) While you’re relaxing, move around just a little bit. Don’t let that lactic acid build up too much. (43:58) Well, it’s like my- I can’t even drive out of it because the second I do, I can feel it (44:04) slipping.Sliding. All right. Well, for the sake of this, if it’s still sliding, (44:09) just to help with leverage, we’ll go to the top one here.You got 10 seconds. On the top, it is too. (44:14) On this one or on this? You can just go barefoot.We got 10 seconds. Seven. (44:22) Five seconds.Three, two, one. Here we go, bro. Last one.Best one. (44:32) I’m sorry to break that. Static friction first and then drive behind to get it rolling a little (44:36) bit.Yeah, that’s the hardest part. When I’m in it, it’s fine, but the- Like you were just- (44:45) Squat it first. Get it moving because then it’ll slide.I don’t want to do bad reps. (44:50) For the sake of the drill, I’ll give you just a little bit to help with that momentum, okay? (44:53) You ready? Yeah. Three, two, go.Come on. Keep pushing. That’s it.That’s all you. Keep going, (44:57) Eric. I’m sliding out of it.Come on. I got you. Ready? Three, two, go.Push, push, push, push, (45:04) push, push, push, push. There you go, bud. There you go.There you go. Get back around quick. Come (45:10) on.Come on. Let’s go. There it is.There it is. Come on, baby. That’s it.Last one. Down and back. (45:19) Down and back.Come on. Come on. There you go.Push. Big knee drive. Keep your head up.(45:24) Your head up. Big knee drive. Big knee drive.All the way through. Get back around quick. Come (45:29) on.Finish it. All the way through, my friend. All the way through.Come on. Good job, buddy. (45:42) Relax.That is stellar, my friend. How do you feel? That was ugly. (45:47) You get to the point where that 10- Well, it’s just like it’s so difficult because that lower (45:52) level was just so dead weight.Your leverage is completely jeopardized and thrown out the window, (45:56) but you’re moving well, man. Just bad shoes for that. (46:00) Yeah.Other than that, you look strong. You look explosive. (46:02) Well, the coming back’s not bad.It’s the- (46:07) Going down? (46:08) The low, yeah. (46:09) Yeah. Where are you feeling that the most? (46:13) Like the soreness? (46:14) Yeah.(46:16) Mentally, though, how are you when you’re getting into that phase? Are you just like, (46:20) ah, I don’t know. I don’t know anything right now. (46:27) You’re doing good, man.You’re doing good. Catch your breath. Recover here.We’re going (46:32) to have to go onto the sleds here, onto the assault sprinter, right? Because we’re going (46:36) to have to sprint here. We got to work on these, all right? So we’re really going to have to work (46:42) on you staying up tall, really working on your front side stride, okay? Remember, like I was (46:48) saying, when we were doing that whole drill, we were working on the three phases of your sprint, (46:53) okay? We don’t want to have any wasted motion where we’re back here to come forward. That’s (46:59) a wasted motion.We don’t need that. So we want to shorten the amount of steps we have to go (47:04) to get from point A to point B, right? But get there quickly. Boom, out, get down on the ground.(47:10) Now, the assault sprinter, this thing, you’ve been on these before, but this thing is generating off (47:16) of how fast you make it go. And I’ve seen so many people when they go on it, they’re heel striking, (47:21) right? They’re not staying on the ball of their foot, all right? Or maybe they’re (47:25) running onto the side of their foot, their lateral runners. What we need to work on, (47:30) again, is that dorsiflexion, okay? And like I said, that tibialis interior muscle is what (47:35) takes a lot of that load, especially as football players.Because if you’re a skilled position, (47:40) we’re constantly cutting. So we need to generate so much power, and that muscle takes a lot of it. (47:45) The only way to strengthen it, keeping that foot in dorsiflexion and working on staying (47:48) on the ball of our foot.Now, I think for the sake of this workout, this drill, you’ll be fine (47:55) enough. And socks? No, shoes. I think you’ll be fine in those shoes.But again, even on this, (48:04) since we’re not going anywhere, right? We’re not really going forward, all right? We’re not really (48:08) going lateral, but we want to stay on a straight path. So imagine that you are running, and you’re (48:14) not coming here across your body. We are pocket to ear, forward, up and down, all right? (48:21) What was the fastest 100 you ever ran? Oh, man.I don’t even know. They wouldn’t let me run them. (48:29) Really? No, I wasn’t quick enough for that.Crazy. I feel like you’re probably a high 10 guy. (48:36) High 10, low 11.What? You don’t think you could run a high 10, dude? No. Dude, your front side (48:41) mechanics are flawless. Being a good sprinter isn’t just about being fast.It’s about having (48:44) phenomenal mechanics, my friend. I used to throw discus in high school, and we would do like a… (48:53) They took all of the big guys, like the throwers. Yeah.(48:57) And at the end of the meets, they would make… They’d have like a big boy 4×1. (49:01) Oh, yeah. I know.We call those the cornbread 4×1. Yeah. Yeah, yeah, yeah.I was the king of that. (49:07) Yeah, well, you’re dusting under linemen, right? You’re a lineman. Big boys.The big guys. (49:14) You don’t think you could run a high 10 in 100? Well, it’s like a good 100. I don’t know.(49:18) Well, I mean, dude, we got kids down in Lauderdale that are running like 10.1s. You’re getting like (49:22) seventh place if you’re running 10.5. I mean, yeah, we got like some speed demons down here. (49:26) I’m like 11, probably. I could definitely see you running low 11s.For sure running a low 11, (49:32) harsh. So, you know the name of the game here with this, okay? So, we have five rounds (49:41) of 10-second sprints with a 25-second recovery in between. So, that recovery, (49:52) controlling your heart rate.The beautiful thing of this, right? Like I said when we were training, (49:56) sometimes the hardest part is your brain can’t fully understand how to pace itself because you (50:02) don’t know what you’re getting ready to do. You know what you’re getting ready to do, (50:05) all right? So, really control and work on the fundamentals here, but focus on being explosive (50:10) and controlled the whole time, okay? Yeah. All right.So, we got five? Five rounds. Five on? (50:16) 10-second sprint, 25-second on. All right.My brain’s like still stuck on those last (50:24) drafts. On those sleds? Yeah, it’s just like, and that’s the other thing. If something in the (50:32) workout doesn’t go the way you wanted it to or you thought it would.Yeah. It’s like. (50:37) An ego drainer? Well, not even that.It’s like you’re already tired, (50:40) and you got to like stay controlled with what’s happening, right? You can’t like react. You got (50:46) to adapt. Yeah.And so, like right now, I’m just thinking about those drives. Don’t worry. Forget (50:52) them.In football, we have to have a short-term memory, don’t we? So, you can’t really harp on (50:56) the play that you messed up on or the play before. That’s going to affect the ultimate play in front (50:59) of you, right? Yeah. So, forget about it.You did good anyway, all right? I’m letting you know (51:03) as your strength coach you did great, all right? So, don’t worry about it. Okay. Are you ready here? (51:10) 10 seconds, as hard as you can, up and down with your knee drive, explosive arm drive.We’ll get (51:16) followed by an explosive D drive, okay? And then on the rest, we’re going to walk in? (51:20) You’re stepping off. Okay. 25-second recovery off.(51:26) Let me know when you’re good. All right. Clear my head.(51:29) When you’re ready, get it moving a little bit. All right. Get that tread moving a little bit (51:33) so we can get that speed.Get the legs ready to run. Now, they’re getting out of the drive phase. (51:39) You’re doing good, man.Good. You got to get this thing rolling. You’re down here.Three, (51:51) two, get after it, bro. Let’s go. Drive those knees.Drive your arms. Get up there in speed, (51:56) bro. Get up there.Come on. Five, four, three, two, recover. Good job, bro.25 seconds. (52:08) Round one. Now, I already feel like- Dead? (52:13) Well, yeah.But I already feel like I’m fighting myself to go that way. Of course, dude. That’s (52:23) the hard part.Your body is fatigued out, man. That’s the whole point of this. Come on.We got (52:26) five seconds. Here we go, bro. Three, two, one, go.Mind over matter. Get that thing moving. (52:34) Get those arms going.Get your knees up. Come on, bro. Push it.Push. Push. (52:40) Drive towards the end zone.Five, four, three, two, relax. (52:49) Condition your mind. Condition your brain.Condition your heart right now. (52:54) Like those fighters, in your nose, out your mouth. Combat and breathing, bro.Combat and breathing. (53:00) In your nose, out your mouth. Slower, slower.In for three, out for three. There you go. In three, (53:09) out three.We got three more. You’re doing good. Ten seconds until we start.(53:22) Five seconds, bro. Come on. Three, two, one, hit it.Put in overdrive. Drive your knees. (53:31) Get your knees up.Get your arms up, bro. Come on. Come on.Five, four, three, two, time. (53:40) Good job, bro. 25 seconds.We’re going on to level four. Three in, three out. (53:51) You know what you’re doing.You’re good. You know where you’re at. (53:55) You’re moving good.You’re moving sound. In your nose, out your mouth. Come on, control it.(54:03) Five seconds here and then we’re going. Three, two, go. Send it, dude.You got one more after (54:11) this. How bad you want it, bro? How bad you want it, bro? Five, four, three, two, relax. (54:21) Last one.Last one, best one, man. You are conditioning your body right now to get ready (54:28) to get back out there. This is about getting back to the NFL, getting back to a contract, (54:33) securing your life a little bit more.This is what it’s going to take right here (54:37) because it’s that old adage, bro. Nobody cares more about you than you do. It’s about putting (54:43) this work in right now so that when you get there, you’re ready and that job is yours.(54:48) This is the last round. Make it count, bro. Three, two, one.Send it, Gabe. Let’s go, bro. (54:56) Send it, dude.Last one, best one, bro. Finish the day off strong. Five, four, three, two, relax.(55:07) That is how you wrap it up, my friend. Good job, brother. Good job, dude.Good job, man. (55:15) That was awesome, man. You did good.You did good, bro. (55:17) Yeah. Oh, my God.You do think this thing got rained on or something? Jeez. (55:25) Good job, dude. How do you feel? I’ve been worse.(55:31) It’s all mental, bro. It’s all mental. (55:37) And it goes to holding yourself accountable.If I’m not doing stuff like this, (55:47) I can’t be mad if an opportunity comes and I’m not ready. Yeah. You said it the other day on (55:51) Morning Post.I thought it was great. You got to stay ready to be ready. (55:59) And if an opportunity comes or not, if you’re not working like this, (56:05) it will just become a waste of opportunity.You might get it, (56:11) but if you’re not working for it, is it really an opportunity? Opportunity is only as much as (56:18) you make of it. I was reading and there’s one of these things I was reading about and it was how (56:29) people pray so many times. They often pray for God to do this.God, I need more money. Please (56:35) help me get more money. God, I need more of this.I need more of that. That’s not really how it (56:39) works. What I believe is that God, what he does is when he prays, he presents an opportunity (56:47) and once it’s there, it’s for you to take advantage of it and do what you wish with it.(56:51) Either you seize it or you don’t. So doing what you’re doing right now is setting you up, bro, (56:57) for seizing your opportunity. It’s about to happen.I wouldn’t be surprised after we get (57:02) done training today, you get a call from your agents like, hey, you got to get flown out tonight. (57:07) So we just got to keep staying on it, staying on it, staying on it. Remember, focus in your nose, (57:11) out your mouth, in for three seconds, out for three seconds.That’s the hardest part, breathing. (57:16) I know. Every time I forget how to breathe.I know. The combatant breath, dude, those are (57:21) like the things that are… It’s like your body starts freaking out. It’s like, get more air.(57:26) Yeah. That’s how you get air. That’s the whole point.When we’re shocking our central nervous (57:31) system, right? Your heart rate starts to go up. So when you shock your central nervous system, (57:36) this is the interesting thing about the body. It goes into fight or flight.So when you go (57:40) into fight or flight, you literally have two choices. Either you fight, you stay in it, (57:43) or you flight, you run away from it, right? Well, the best thing to do is recognize what you’re (57:47) doing. Can I walk? Yes.Can I breathe? Yes. Can I see? I can see. Can I hear? Can I talk? Can I (57:52) move? You can do all these things.You know you’re not dying, right? So your central nervous system, (57:57) once they get shocks, it gets more acquainted with the feeling of stress and you being able (58:02) to cope and understand the feeling and the level of where your body’s at in these high stress (58:06) situations means you’re able to operate more efficiently when you’re there. And that’s huge (58:12) in this sport of football, man. We’re constantly running around.We have high stress situations. (58:16) We need to know down in distance where we’re at on the field. We need to know what our play is, (58:20) what our objective is, what our job is.If we’re not over here, where should we be at? If we have (58:26) a defensive back here, we need to know that we’re looking for this alignment or this cushion. If (58:29) we have a guard, you have to know so many things. On top of that, perform a job perfectly because if (58:35) you’re one of the 11 that are starting, you are the elite of the elite in the nation.Yep. So (58:41) these are… Man, all that and it’s reactionary. Yeah.You have a perfect idea of what’s about to (58:46) happen on a play and everything goes the opposite direction. Yeah. And then it’s like, how am I (58:51) gonna react to that? Yeah.While I’m fatigued, while I got a million thoughts going through my (58:56) mind. Yeah. While I’m thinking about, oh, how tired I am, when I need to be thinking about the little (59:01) keys that are gonna help me be better.That’s like the next step. You know, action beats reaction, (59:07) right? Yeah. So like if we are constantly trying to react to something happen, we’re going to lose (59:14) that every time because action beats reaction.So by doing all of these drills, by training our (59:20) fast twitch, by training our body to control movements and then be able to perform explosive (59:25) movements perfectly, right? Yeah. We’re making ourselves that much better and that much more (59:30) prepared for success when it comes time to react. Yeah.In those action type situations. Yeah. (59:37) Yep.How you feel? I’m good. You look good, man. You’re moving well right now.Yeah. You’re moving (59:44) well. Well, that’s enough of y’all watching this.I gave it the best I had. That’s a wrap. (59:53) You did good, dude.Appreciate you. Yeah, you did great, bro. You did great, man.All right.