Plyometric Training For Football

(0:00) Hello, everybody. (0:01) My name is Hector Mardiaga. (0:03) I am the founder and owner of Infinity Sports, (0:05) and also the lead performance specialist here.(0:07) Infinity Sports is an integrative health organization, (0:10) and our headquarters is based out of Miami. (0:12) Today, we’re working with Mark Ingram. (0:14) So Mark Ingram is actually on our phase one.(0:16) Phase one here at Infinity Sports (0:18) is where we get to activate everything. (0:19) Our foundation is neuroscience and neurophysiology, (0:22) so I want you to think software versus hardware. (0:25) So what we’re really doing is working on Mark’s software, (0:27) making sure that his brain is communicating well (0:29) with his body, and everything’s firing properly.(0:31) He’s at the tail end of phase one. (0:33) So today, what we’re doing is a lot of plyometric (0:36) and ballistic work to ensure that all these motor units (0:38) are recruiting fast. (0:40) Stay tuned.(0:41) All right, let’s get down on the floor. (0:46) Switching your legs. (0:48) Okay, hold that.(0:52) Let’s go. (0:53) Oh, you want us to be down here? (0:55) Let’s go, Mark, let’s go down a little bit, yeah. (0:59) There you go.(1:03) Okay. (1:05) Overhead. (1:06) Okay.(1:07) All right, Mark, so this is what we’re gonna do. (1:09) We’re gonna go three seconds in, (1:11) three second hold, three seconds out. (1:13) When you exhale, squeeze the ball, (1:15) and bring the surge 45 degrees back, okay? (1:18) Right there, keep your head down.(1:20) Ready, breathe in. (1:21) One, two, three, hold it. (1:23) One, two, three, and breathe out.(1:27) Good, bring it back. (1:28) One more time, breathe in. (1:29) One, two, three, hold it.(1:32) One, two, three, and breathe out. (1:36) Good, come back. (1:38) Ready, so now what we’re gonna do, (1:39) when you exhale, 45 degrees back.(1:42) This comes up, knees comes up, okay? (1:44) Ready, breathe in. (1:45) One, two, three, hold it. (1:48) One, two, three, breathe out.(1:51) Good, bring it back. (1:53) Keep your head down, breathe in. (1:54) One, two, three, hold it.(1:57) One, two, three, and breathe out. (2:03) Good, one more time, breathe in. (2:04) One, two, three, hold it.(2:07) One, two, three, and breathe out. (2:11) Solid, come back. (2:12) Get your knees up, okay? (2:15) So now we’re gonna go opposite.(2:17) This goes back 45 degrees. (2:19) Straighten out your legs. (2:20) Get two inches off the ground, okay? (2:22) With your heels.(2:23) Ready, breathe in. (2:23) One, two, three, hold it. (2:26) One, two, three, and breathe out.(2:29) Breathe out, good, bring it back. (2:32) Breathe in. (2:33) One, two, three, hold it.(2:35) One, two, three, and breathe out. (2:40) Good, one more time, breathe in. (2:42) One, two, three, hold it.(2:45) One, two, three, and breathe out. (2:48) Nice and tight right there, good. (2:50) All right, so now what I want you to do (2:52) is straighten out your legs.(2:53) Keep the ball between your legs. (2:54) Straighten out your legs. (2:56) Get the surge over your head on the ground.(2:58) On the ground, right there. (3:00) So you’re gonna breathe in. (3:00) When you exhale, (3:02) you’re gonna bring everything to the center.(3:04) Bring your knees to the center, yep. (3:06) Okay, keep your head down. (3:07) Ready, breathe in.(3:08) One, two, three, hold it. (3:10) One, two, three, breathe out. (3:15) Good, relax.(3:17) There you go, breathe in. (3:18) One, two, three, hold it. (3:21) One, two, three, breathe out.(3:25) One more time. (3:27) Ready, breathe in. (3:28) One, two, three, hold it.(3:30) One, two, three, breathe out. (3:34) Good, bring it down. (3:37) Okay, relax.(3:40) All right, so let’s turn around. (3:41) We’re gonna get into a, what we call a power beast position. (3:47) So Mark, you’re gonna come here.(3:51) Knees outside of her hips. (3:53) Hands all the way in front. (3:55) Here, sit back.(3:57) We’re gonna breathe in. (3:57) One, two, three, hold it. (4:00) One, two, three.(4:02) There you go, okay. (4:03) Let’s go. (4:04) Bent knees or straight knees? (4:05) Bent knees.(4:09) Okay, so reach forward. (4:11) Yeah, right there. (4:12) Yep, right there.(4:14) And breathe in. (4:14) One, two, three, hold it. (4:17) One, two, three, and breathe out.(4:20) Good, bring it back. (4:22) Breathe in. (4:23) One, two, three, hold it.(4:25) One, two, three, and breathe out. (4:28) Come back. (4:29) Breathe in.(4:30) One, two, three, hold it. (4:32) One, two, three, and breathe out. (4:35) Good, so now we’re gonna come from here.(4:37) So watch this. (4:38) Back here, you’re gonna breathe in. (4:39) One, two, three, hold it.(4:41) One, two, three, and come forward here, okay? (4:46) So if the right leg comes up, right hand comes up, okay? (4:50) Boom, ready? (4:52) Breathe in. (4:53) One, two, three, hold it. (4:55) One, two, three, breathe out.(4:57) Good, right there, perfect. (4:58) Come back. (5:00) Let’s go.(5:01) Get your Black Panther on, let’s go. (5:03) Hold it. (5:05) Breathe out.(5:06) There it is, good. (5:07) One more time. (5:09) Breathe in.(5:09) One, two, three, hold it. (5:12) One, two, three, breathe out. (5:15) Solid.(5:16) Switch. (5:18) Breathe in. (5:19) One, two, three, hold it.(5:21) One, two, three, breathe out. (5:24) Good, come back. (5:26) Ready, breathe in.(5:27) One, two, three, hold it. (5:29) One, two, three, and breathe out. (5:33) Good, one more time.(5:35) Breathe in. (5:36) One, two, three, hold it. (5:38) One, two, three, breathe out.(5:41) Good, beautiful. (5:42) Stand up. (5:46) Okay, so what we’re gonna do (5:47) is get in a split stance right here.(5:50) You’re gonna breathe in. (5:51) As you breathe in, you’re gonna pick up that back leg. (5:53) One, two, three, hold it.(5:54) One, two, three. (5:56) Slam, okay. (5:58) Give me three on each side.(6:00) Ready, breathe in. (6:01) One, two, three, hold it. (6:04) One, two, three, breathe out.(6:07) Good. (6:10) Ready, breathe in. (6:12) One, two, three, hold it.(6:14) One, two, three, breathe out. (6:17) Good. (6:20) Let’s go.One more time there. Breathe in. 1, 2, 3, hold it.1, 2, 3, breathe out. Solid. (6:28) Switch.Very good. Ready, breathe in. 1, 2, 3, hold it.1, 2, 3, breathe out. Good. Let’s (6:49) breathe in.1, 2, 3, hold it. 1, 2, 3, breathe out. Good.Grab the ball. Get down on the (6:58) floor up and back. Let’s go.Make it smooth. Make it smooth. Smooth like butter.Let’s go. (7:09) There it is. Good work.That’s 1, that’s 2, that’s 3, that’s 4. Good work. That’s 5, that’s (7:32) 4. How was that? Solid. Let’s get here.We’re going to do an overhead split squat. Boom. (7:47) We’re going to hold that.45 seconds on each side. Get you nice and ready. Let’s go.Ready. (8:04) Good. Come down.All the way down. All right. Follow my finger.Good. Follow. Good.Give me (8:19) the numbers. 2, 3, 4, 5, 2, 3, 2, 1, 2, 3, 2, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 2, 1, 2, 1, (8:44) 2, 1, 2, 1, 2, 3, 1, 2, 3, 1, 2, 1, 1, 1, 2, 3, 4, 5, 1, 2, 3, 1, 2, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3 (9:14) Yeah, I decided to make it. That was too easy.Let’s go. (9:19) That was a minute. (9:20) That was a minute.That was a minute. Nah, I just got motivated. (9:24) It’s all good.(9:25) I just got motivated. Let’s go. Let’s go.(9:33) It’s good. (9:39) Actually, you know, let’s face them. (9:42) Yeah.(9:43) Ready? (9:48) Come up. (9:54) Good. (9:56) Alright, so in 30 seconds, we’re going to start messing with the eyes, okay? (9:58) Okay.(9:59) Alright. (10:24) Alright, 1, 2, 3, 2, 1, 2, 1, 2, 1, 4, 1, 5, 1, 1, 1, 3, 4, 5, 1, 2, 1, 3, 4, 5, 1, (10:57) My fingers got stuck My fingers cramped (11:01) That wasn’t on purpose Mark My fingers cramped (11:06) I got stacked there I didn’t mean it Mark (11:13) Let’s go. Come over here.This feels like meditation right here. Yeah, I have a client. (11:34) He spent three years in India, studying with the monks yoga over there.And he was saying (11:40) that meditation isn’t about the pretty stuff. Meditation is about being able to resist uncomfortable (11:50) positions and uncomfortable times. He’s like, it’s not about the rainbows and sunshine and (11:57) you feel happy.It’s about training yourself to have the resistance in uncomfortable times. (12:04) He says that they would have to meditate for 10 hours and they can’t move. If they move, (12:08) they get smacked with a bamboo stick.Alright, here, running back stance. Come out. We’re (12:15) holding that.Let’s go. Ready? Go. Good.Focus on the breathing. You’re breathing in here. Push (12:25) that band out.Let’s go. Push that band out. There you go.Push that band out. Knees out. (12:31) Push your knees out.Right there. There you go. Solid.Bring the butt back a little bit more. (12:37) Right there. There you go.There you go. Good job. Breathing through the nose.Remember, (12:47) we got that pocket of nitrogen up here. Make sure you’re breathing. Let’s go.Good work, (12:57) good work. 25 seconds. 25 seconds, big dog.There you go. Ten, nine, eight, seven, six, (13:18) five, four, three, two, one. Switch.Good work. Face the other way. Good job, Mark.(13:35) Ready? And we’re out. Just follow my finger. No numbers.(14:42) Good. Good work. Good work.Give me a fire hydrant and we’re done with the isos. So, (14:49) here’s how we’re going to do the fire hydrant, Mark. Alright, you’re going to have it up here, (14:54) 30 seconds.At the 30 second mark, I’m going to be pushing down, you resist me, (14:58) and we’re going to do that for 30 seconds, okay? So, you’re going to let me, you’re going to go (15:02) down, you’re just going to resist my force, okay? So, thank you. You’re just decelerating (15:12) my force, right? So, let’s go. Pick this up here.There you go. Hold it right there. Focus, (15:33) focus, focus.Breathe in. Breathe into that band. You in? Hold.Alright, let’s go. (15:50) That’s one. Come on.That’s two. That’s three. That’s four.Come on. That’s five. Let’s go.(16:18) Good. This way. Ready? Straighten out the arms.Straighten out the arms. I recommend (16:41) keeping them right under your shoulders. It’s going to be a lot easier.There you go. Ten (16:52) seconds. Go.Good. Solid. Good work.Hey, Justin, can you get me a, the black, (17:40) a black resistance band, please? Just that one. Just that one, yeah. Put this here.So, (17:53) Jay, I’m going to need you. Alright, so this is what we’re going to do. So, we’ve been (17:58) doing a lot of the, these lateral movements, right? You’re going to get.So, similar to (18:04) yesterday, right? We’re going to come down to half a knee into a skater jump that way. (18:07) I’m going to have the resistance band out here, alright? Because now what we’re going (18:11) to work on is as you’re coming down, the acceleration is faster, is higher. So, you got to, you (18:15) got to resist the resistance band so you can decelerate, okay? You’re going to have the (18:20) ball here in front of you.You’re going to throw it to my man, Jay, okay? Throw it to (18:24) him. Jump as far as you can. You got to, now this is like full-blown power.Jump as far (18:30) as you can. Resist the band. Control yourself when you land.Jump straight back and resist (18:37) the band and come down real slow, okay? Alright? So, this is one throw. What? One throw. One (18:52) throw.Alright, get down on that knee. There it is. Alright, I’m over here.Ready, go. (19:12) Breathe, breathe, breathe, breathe. Okay, so we focus on that breath.Breathe out, breathe (19:19) in when you land. There it is, just like that. Alright, Mark, back here.Make sure (19:26) your toes are right there. Load the toes. Ready? Okay, let’s go.There it is. Go. Let’s (19:46) go, Jay.Come on. There you go. I like that.Let’s go. Good, good. Good.Perfect. That (19:59) looks smooth. How was that? How’d that feel? Good.Got better with reps. Yeah, okay. Let’s (20:04) go.Had to fill it out. Oh, yeah. Sorry.Let’s face the other way. We got to face them. (20:09) You messed up.My bad. Alright, Jay. Alright, Jay.(20:18) That’s five. (20:57) Good. Solid.Alright, Mark. (21:11) Mark, so what we’re going to do next, we’re going to come down here. We’re going to go (21:15) a pivot chop from low to high.So we’re going to start in that running back stance for that (21:20) good athletic stance. From right here, we’re going to pivot both feet as fast as we can. (21:25) This is speed now.Okay, so it’s here. Breathe in. Okay.Off speed, make sure you’re pivoting (21:36) so we can increase that torque in the hip. Let’s go. Five on each.Five on each. Five (21:43) on each. Let’s go.Okay. Five. Pivot that foot.Pivot that front foot. That lead foot. (22:06) Pivot.Yeah. Let’s go. There it is.Control. Control. There it is.Good. Good. Good.Good. (22:27) Good. Very good.Five over this way. Nice. Good.Good work. You got two minutes. Two minutes.(22:55) How you feeling? Good. How’s the body feeling? Good. Activated.Activated. My man is right (23:07) here. He’s Aki.Big Aki. Big Aki. So Aki is a slang term for being stocky, but you’re (23:15) strong and really about that life.My man is Big Aki. There you go. Big Aki.Right there. (23:26) Justin. Justin, give a cameo.Justin. Justin’s the one that… Hey, Justin, where you come (23:30) up with the term Aki? Aki is a North term from New York. From New York? Yeah.Okay. (23:35) There you go. There you go.Activated. Good work. Good work, Jay.Good stuff. All right. (23:47) You got another minute.Okay. What? Jumps. What’s up, big dog? How you doing? All right.(23:56) So what we’re doing right now with Mark… All right. So Mark, he’s going through our (24:00) phase one. Phase one is really getting the body back in balance, back activated, back (24:04) into homeostasis, making sure that his neurophysiology, his neuroscience, how the brain fires and works (24:10) is matching what he needs to be putting out on the field.Today, we’re on the tail end (24:14) of phase one, so we’re doing everything velocity-based. So we’re moving really fast. We’re going through (24:19) ballistics and then we’re going to go into plyometrics.There’s a big difference between (24:23) the two. We’re doing that to make sure that everything that is active is able to fire (24:28) at a rapid pace. How you feeling? Is that how you’re feeling? Yes, sir.Let’s go. 20 (24:35) seconds. Let’s jump it.Come on, Jay. You’re over here. Let’s start this way.All right. (24:45) Ready? Give me that last one. Give me that last one.Make sure you breathe it in. Come (25:12) on. Give me that last one.Let’s go. Give me that last one. There it is.Money. Good. (25:23) That was a 40-yard touchdown run.They said, man, does he still got it? Yes, he does. Does (25:30) he still got it? Yes, he does. What are you going to tell him? There you go.Let’s go. (25:43) Year 12. Best one yet.Year 12 is the best one yet. You heard it here first. Year 12 (25:50) is the best one yet.Let’s go, baby. Let’s get it. Okay, sir.Let’s get it. Let’s get (26:12) it. Get her done.Let’s go. Make it quick. Control.Ready? Good. Nice. There you go, (26:37) kid.Control. Control now. Breathe out.Good. Breathe out. Breathe in.Good. Let’s go, big (26:48) dog. There it is.Breathe in. Breathe out. Good.Good. Good. Good.Good work. Good work. (27:15) Good work.Good work. How are you feeling, big dog? Good? Good work. There you go.Good (27:29) stuff. Good stuff. Okay.All right. So we’re going to do one more. One more with the fluid (27:42) balls.So what we’re going to do, we’re going to get into a split stance. As a matter of (27:47) fact, no, running back stance for you. Running back stance.We’re going to come here. We’re (27:53) going to go around the world. Breathe in.Get on the triple extension. Okay. You got (28:01) it? When you land, Jay’s going to throw you the ball.Okay. Jay, you got to be over there. (28:07) Okay.You’re still resting. You’re still resting. You got time.Time. Okay. For everybody out (28:14) there that works with humans in the movement field, movement sciences, you got to live (28:18) this life.You got to make sure you can do it because you can’t just tell them. You got (28:22) to show them. Right, Mark? That’s how you earn the respect of your athletes.Being (28:27) able to do what you tell them. There you go, baby. Hey, you live this out here.I need (28:33) a whole set of them, baby. What? What’d you say? I didn’t say nothing. I said I’m all (28:38) set.I said I need a whole set. Oh, you need a whole set? No, we’re good. Hey, I’ve worked (28:44) out with some of y’all before.I know. We came up with the program. It’s all good.It’s (29:13) all good. We’re good. We’re good.We’re good. We’re good. We’re good.We’re good. We’re (29:19) good. We’re good.We’re good. We’re good. We’re good.We’re good. We’re good. We’re good.(29:19) good. We’re good. We’re good.We’re good. We’re good. We’re good.We’re good. We’re good. (29:23) Yup.Yup. Ready? You there? One, two, three. Hold it.Good. That was smooth like butter. (29:39) No, no, no, no.Let’s go. My man did a karaoke over here. I was just about to say he looks (29:46) better than some of the rookies and then.Yeah. Let’s go. Breathe in.One, two. Good. (30:00) Good.Solid. Love it. And make sure when you breathe in, don’t stop breathing in until (30:05) your body stops moving.Okay? Don’t stop breathing in until your body stops moving. Ready? Breathe (30:10) in. One, two.Hold. There it is. Good work.Good work. Absorb all that energy. Don’t create (30:18) a roadblock to that energy.Ready? Breathe in. Go. Good.Good work. Good work. Good work.(30:29) Okay. Ready? Breathe in. Good.Give me one more. There it is. Money.Good work. Yes sir. (30:53) Yes sir.Okay. The other way. Start over here.Jump that way. There you go. Hey.Good kicking. (31:05) You make D.C. proud. Oh yeah? Football.Football. Ooh, ooh, ooh. You see, you guys might not (31:17) have known, but my man here, he’s into soccer.He’s actually one of the owners of D.C. what? (31:23) D.C. United. D.C. United. Vamos United.Vamos United. Football. Vamos.Let’s go. Let’s get (31:31) it. Ready? Breathe in.Good. Good work. Good work.Let’s go. Let’s go. Give me one.Last (32:13) one. Best one. Last one.Best one. Good. Good.Now Mark, we got push-pull. Okay. We’re (32:31) going to go in a timer by seconds.We’re going to do six seconds on each side. When (32:34) I say switch, you got to switch. So just come here.So make sure you stay nice and (32:42) squared when you punch. As fast as you can. Stay nice and squared.Let’s pick it up. Let’s (32:50) go. Six seconds.Let’s go. Six seconds. Six seconds, I’ll tell you to switch.Okay? There (33:03) you go. When you switch, all you’re doing is turning around. Boom.Okay? Ready? Three, (33:14) two, one, go. One, two, three, go. Keep going.Keep going. Tell me when to switch. Switch.(33:22) Good. Ready? And go. Control.Control. Do it again. Start.Three, two, one, go. Okay. (33:33) Ready? Three, two, go.One. Done. There you go.Rest. Two minutes. Two minutes.We got (33:50) one more round of these. Okay? One more round. Yeah.You were a little, I think you (33:58) were a little too far out. Too far out. Yeah.You got it. How are you feeling? Let’s get (34:11) it, baby. Here, let me get you a towel.Here. There you go. Good.So, if you notice, today (34:25) we’re moving really, really fast, right? So, Mark, how’s your body feeling? You feel like (34:30) it’s activating real fast? Super activated. Super activated, super fast, that’s what you (34:35) want, right? When a muscle’s activated, when we’re actually activating these motor units, (34:38) we want to make sure that they can actually activate at a fast pace, because when he’s (34:42) out there on the field, he needs to move fast. There you go.Yeah. There you go. Work.Show. (34:51) Shit. Work.Man. That was a little tight. I saw BFF came out with, like, the top ten, (34:59) like, most agile running backs.AK wasn’t on there. Yeah, they behave, and they don’t (35:03) know what they’re talking about. I’m like, yo, like, who, like, I saw, like, three buddies, (35:06) I’m like, I didn’t know, who are these guys? They don’t know what they’re talking about.(35:12) Somebody says there’s no BFF, they don’t know what they’re talking about. I know, right? (35:16) Who’s at the BFF, man? Shit, who knows? Hey, it’s, it’s, uh. People know football, know (35:24) football, how can they know too much football? They claim they do.Ready? Hey, Jay, let’s (35:33) run it. Come on. Breathe it in, all the way in.All the way in. Breathe it in, all the (36:21) way in. Give me one more.There it is. Ready? (37:20) Give me one more. That’s one.That’s one. That’s one. There it is.Good work. Good work. (37:38) Oh.Hey, the mic fell, just so you know. Mark, are you going to check the mic for me? Let’s (38:05) see, what’d I say, what’d I say, what’d I say? Listen. Okay.I have a saying, any fool (38:13) can make any fool sweat, right? You can come up with all these cool exercises, but the (38:18) point of what you’re doing when you’re working with a human, whether athlete or non-athlete, (38:22) is to be precise with what you do in order to create the adaptations and desired outcomes (38:27) that they need, right? So remember that. Utilize science, collect as much data as you can to (38:34) be precise in what you’re going to do. Also, don’t be pushing your athletes or your clients (38:38) just because you want to be all hoorah.That doesn’t work. Give them exactly what they (38:42) need and you’re not going to have an overdose. Let’s go.Hit it. Three. Hold up, hold up.(38:55) Let me get the time right. Three, two, one, go. Come on.There it is. There it is. Come (38:59) on, punch.Come on, come on. Switch. Good work.Good work. There you go. And hit it.(39:18) Done. Beautiful, beautiful. Rest, rest, rest.Hey, Jay, can you set up that jammer press (39:27) for me? We can put a plate and a 25. Oh, can you get two of the paper towels so we (39:36) can make this, we’ll lap the napkins around here. Yeah, I’ll load it.So this is what (39:54) we’re going to do. I’ll show you how to fold it. Keep it folded.You got me a paper towel? (40:13) Watch, watch what I’m going to do. So you’re going to wrap it just so it can be real tight. (40:22) Right here and then come here.Just squeeze it right there. You got it? Yeah. It’s going (40:35) to cause enough friction so it doesn’t slide.There you go. Okay, I’m going to need you (40:57) to set up two boxes here too. I’m going to get the other box.Set it up over here. (41:21) All right. So we’re moving on from, we’re doing pistol squats to a single leg jump (41:27) to then a jump on the box, right? That’s what we were doing before.Now what we’re doing (41:31) is we’re doing a drop jump, so we’re landing on one leg. Mini broad jump down here. So (41:38) now we’re going plow metrics.That’s a plow metric now because we’re forcing those fibers (41:41) to stretch. When you jump on that box, Jay’s going to throw you that fluid ball and make (41:45) sure you catch it. We got three on each leg.So it’s single, boom, boom. Yeah, all single, (41:57) same side. When you land up here, make sure you’re in synchrony with your diaphragm.Take (42:06) a deep breath in. Jay’s coming in hot. Let’s back this up a little bit.We’re doing three (42:11) reps on each side, okay? It’s about to get real. Let’s go. Once we do that, we’re going (42:21) to come into that jammer presses.You’re going to get in that running back stance. From here, (42:26) you’re going to come forward, explode, and press up. So here, three on each leg, okay? (42:36) Because you’re working on that triple extension, making sure each glute is firing properly.(42:40) You got it? That’s it. We’re going to do two rounds, and then we can have a smoothie. (42:48) Hold up.What? You’re nervous about your left knee? So you’re going to do it with the right? (43:03) So, a little trick for you guys, right? Your body does patterning, right? Your brain is (43:08) used to patterning. So however you throw that first punch, your brain is going to process (43:13) that punch and is going to do it the same way with the left, right? So for our athletes (43:17) that are coming back from injuries, it’s awesome to do it, not saying you are, but it’s awesome (43:22) to do it, okay? So it’s awesome to do it from the one that he didn’t have an injury. He (43:29) comes in, he lands, he goes up, he does his three reps.When it’s time to do the left (43:33) leg, the brain has already processed enough data to know how it’s supposed to be done, (43:37) and we’re locked in and safe, okay? So it’s called patterning. Let’s go, J. Come over (43:43) here. What? You did it fine.Yeah, you did it. Broad jump. How do you think you got on (43:54) that box? Let me see you do that again.Actually, yeah, yeah, yeah, yeah. Boom, boom, boom. (44:05) And it’s like you’re just so explosive, I don’t know.There you go. Hey, J., at the (44:13) same time. Good.Perfect. Good work. Good work.Good work. You want me to go further (44:20) with that broad jump? Yeah, yeah. All right, let’s go.Whoo! There you go. There you go. (44:33) Give me two more like that, on that side.Two more on that side. Good. One more.One (44:42) more on that side. One more. Lock it in.Lock it in. Think about this. That right leg (44:53) is calibrating the system, okay? So let’s go.Good. Nope. Hey, breathe it in.I know (45:03) you’re getting tired, but you gotta, you stop breathing when your body stops moving, okay? (45:08) You stop breathing when your body stops moving. Let’s go. Hit it.There it is, right there. (45:17) There it is. See, we can’t rush the process, right? You gotta let the air, you gotta let (45:25) your diaphragm absorb all that, you feel me? Like, don’t stop the process.All right, let’s (45:30) go, big dog. Good. Whoo! We got something on the way.Let’s go. Good. Yes, sir.Sink (45:47) into it. Sink into it. Sink into it.Let’s go. Nice. Good work.Good work. Give me one (46:00) more like that. One more like that.Let’s get it. Breathe. All the way through.All (46:12) the way through. Let’s go. Good work.Done deal. Let’s go over here. Hold up.There you (46:29) go. All right. We’re locked in.Three. Good. Switch.Now hold your breath. You gotta exhale. (46:44) There it is.Good. Sit back. Sink into your hips.Good. Smooth. Smooth like butter.You (47:02) feel so good on that left side, bro. I’m telling you. What did I tell you? Hey, this is not (47:08) make-believe.Guys, this is not make-believe. This is real stuff here. This is real science.(47:13) Tap into your brain. Tap into how your brain processes data, and then tap into how it (47:18) sends out that information. And sometimes, you know, there’s either a lag in how your (47:22) brain is receiving information, or how it’s sending it out.Figure what’s happening, and (47:27) you’re gonna feel like Mark. Had a little knee scope back in January. Fighting all off (47:32) season to get it back right.Jumps wasn’t fun. Jumps didn’t feel good. It’s the best (47:40) my jumps have felt since a long time ago.A long time. A long time. There you go.And (47:47) how’d you hear about us, Mark? Man, had a lot of good friends who told me this. Dwayne (47:53) Glonman, Alvin. Dwayne’s been telling me to come here for a long time.Yeah. And Alvin (47:59) came through. Larry Ogunjobi came through.All those guys are some of my closest brothers, (48:05) and they said that I would benefit from it, so I wanted to check it out, and I’m glad (48:10) I did. Getting Aki, baby. Big Aki.Big Aki. Hey, Justin, say it one more time. How do (48:19) we say it from New York? How do we say it? How do you say it in New York? Big Aki.Big (48:23) Aki. Nah, nah, nah. Big comes from Mark.Aki. He came up with the Aki. He remixed it to (48:32) the big Aki.Remixed it to the big Aki. Activated. There you go.Yeah. There you go. All right.(48:39) But the root word comes from my dog, you feel me? Let’s go. All right, hey, the minute he’s (48:47) in the air, make sure you throw it as hard as you can. All right? Let’s go, Chris.Smooth. (48:56) Smooth. Let’s go.Smooth like butter. Come on. Let’s go.One more like that. Jesus. Beautiful.(49:13) Beautiful. Beautiful. It’s like watching the Black Swan right there.Let’s go. Let’s get (49:23) it. Yes, sir.Yes, sir. Let’s go, baby. Let’s get it.Breathe it all in. That was good. (49:34) That could be better.Let’s go. All the way in. There it is.There it is. There it is. (49:41) There it is.Come on. Let’s go. There it is.Let’s go. Let’s go. One more.One more. Hey, (49:54) this right here, this is that 22 yard touchdown run. Four quarter.Let’s go. Let’s get it. (50:02) Right here.There it is. There it is. Good work, big dog.Let’s go. Let’s go. Here, when (50:23) you come back, I want you to sink into your hips.I want to like reload, stretch out the (50:28) glutes, and then fire them out. Okay? So right here? Yeah. I want you to sink.Every rep, (50:33) you come back, you sink into it. Okay? Good. Switch.Good. How are you feeling, big dog? (50:53) Great, man. Fired up.And folks, that’s a wrap. Good stuff. Good stuff.There you go. (51:08) Man, it’s that work right there, man. Another day, another dollar, man.Daily deposits, (51:13) that’s what we do, man. Ain’t no shortcuts. Ain’t no handouts.Ain’t no way to cheat to (51:20) the top, man. It’s just hard work, dedication, commitment. Keep it pushing every day all (51:24) day, man.Peace. That’s it.