Husband | Father | SpEd Teacher | Speed Coach @roadrunnerssc | @ussoccer Grassroots Cert. | @USATF & @RPR_system Lvl 2 Cert.
Downers Grove, IL
Joined July 2009
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Coach Mike Farthing retweeted
Love this graphic from @JakeSportsPerf
Phosphagen ➡️ max speed *sprint* (100m)
Glycolytic ➡️ *sprint* farther (400m)
Oxidative ➡️ distance *running*
💥 sprinting and running are trained differently
Coach Mike Farthing retweeted
Every high school football athlete l've tested has shown poor unilateral leg strength.
This directly increases lower-limb injury risk and limits athletic pertormance.
Research (Helme et al., 2021; Liao et al., 2022; Rogalski et al., 2025) has shown that unilateral strength work:
☑️Improves movement quality
Reduces biomechanical risk factors
☑️Enhances force application during deceleration/propulsion for smoother, safer transitions
☑️Leads to more symmetrical movement patterns
☑️Reduces excessive knee valgus and hip adduction during COD tasks.
Prioritize unilateral leg strength training, especially high school athletes, to better prepare them for the next level!
GREAT job @Nick__DiMarco
Are you prioritizing Unilateral Movements with your Athletes? @Nick__DiMarco thinks you should be!
Find the full episode below!
youtu.be/r-xg7Mhw9uo
Coach Mike Farthing retweeted
Curve sprinting has unique technical and muscular demands that must be trained accordingly. Speed Science dropping in December.
Influences: @AlbertoFilter Alistair McBurnie, Thomas Dos’Santos
Coach Mike Farthing retweeted
Want to improve 1st step explosion? Remove the SSC and work on increasing ground force!
Coach Mike Farthing retweeted
Berhalter’s ascent has been phenomenal to watch.
Too many soccer players are trained like cross country athletes. But speed and explosion is the tide that lifts all boats.
Feed the cats…even in soccer! @pntrack
At 21, Sebastian Berhalter was struggling in MLS. Then his dad Gregg Berhalter asked athletic and performance coach Les Spellman to work with him.
Les helped Seb get faster, stronger, and more athletic. Seb has taken his game to a new level since. #USMNT
[Video via Whistle]
Coach Mike Farthing retweeted
At 21, Sebastian Berhalter was struggling in MLS. Then his dad Gregg Berhalter asked athletic and performance coach Les Spellman to work with him.
Les helped Seb get faster, stronger, and more athletic. Seb has taken his game to a new level since. #USMNT
[Video via Whistle]
Coach Mike Farthing retweeted
Small-sided games aren’t the reward at the end of training.
They are training.
Players are scanning, communicating, moving, competing, adapting and making decisions all at the same time.
Why make them wait 45 minutes to experience the actual game?
Coach Mike Farthing retweeted
My Non-negotiables for ELITE student athletes :
- 2 Breakfasts
- 3 to 4 meals per day
- 7-11 hours of sleep/night
- 100 oz of H20 daily
-Carbs + protein before & after training
- Show up early and ready to go
- Avoid fried foods, candy and soda
- No phone within 45-min of bed or within waking
- Only use third party tested supplements
-Carbs + protein before and after training
- Protein + carb + veggie + fruit at each meal
- Daily stretching and mobility drills
- Studies before scrolling social media or video games
Coach Mike Farthing retweeted
Dissected a lot of Jim Wendler programming recently.
Might be one of the best coaches to study for long-term development.
- Sprinting year around
- Conditioning year around
- Long term lifting progressions over short term maxes
Coach Mike Farthing retweeted
Here’s why my Athletes Box Squat ALL THE TIME:
➡️Static overcome by Dynamic Method
➡️Easier to recover from (increased frequency)
➡️Consistent depth
➡️Easy to teach to new athletes
➡️Transfers better to jumping and sprinting
Add box squats in and thank me later 🤝
Coach Mike Farthing retweeted
The main adaptations we seek from Strength Training for Sport are all optimized from using Heavy Loads to a strain…
1. Tendon/Ligament stiffness
2. Larger Muscle Fibers
3. Motor Unit Recruitment
Stop opting out of Heavy lifts, it’s hindering Athletes results!
Coach Mike Farthing retweeted
We don’t Sprint without timing it.
We don’t Jump without measuring it.
We don’t Lift without tracking it.
If you have the means to do this, you should. Better stimulus with useable data. Win win.
Coach Mike Farthing retweeted
For our athletes regardless of sport, we place a big priority on improving jump performance.
When an athlete jumps higher, they can propel their mass faster in short time frames. This is a highly transferable ability to all athletic arenas.
Coach Mike Farthing retweeted
Vertical Jump ⬆️ Throwing Velocity ⬆️
Becoming more explosive will transfer to EVERY sport.
Leverage the weight-room to take your game to the next level 💪🏻✈️
Coach Mike Farthing retweeted
You will predictably see Vertical Jump increase if you…
1. Increase Squat Strength
2. Jump with Light Loads
3. Vertical Jump often
4. Train the Feet and Ankles
When this is done consistently, it’s just a time game. PRs roll. ✈️📈
Coach Mike Farthing retweeted
New age hardo parent:
My kid is going to be tough because I make them do hard things...
Me: "How do I create an environment where effort becomes the obvious choice?"
#LTAD
Coach Mike Farthing retweeted
🚨NEW PAPER🚨
In-season resisted sprint training (50%Vdec, Pmax zone) in elite 🏉: more power "in-situ" during rugby games and training✅
Not a linear test improvement, players play with more power🔗⚡️⚡️
Top work @c_maviel , @CoudercAntho et al.
pubmed.ncbi.nlm.nih.gov/4222…
Coach Mike Farthing retweeted
To be fast and explosive, you should practice being fast and explosive—
1. Sprint Drills
2. Broad Jumps
3. Triple Broad Jumps
3. Resisted Sprints
4. Bodyweight sprints