Explosive speed training is key for maximizing your first step quickness and overall athleticism. Try incorporating exercises like broad jumps, sled pulls, bungee harness drills, and single leg bounds into your routine. @EvieMiani

Speed is THE game-changer for every athlete. Whatever sport you play, the first step to unlocking your speed potential is to measure your maximum velocity at full sprint. @EvieMiani #speed #sandspeed #topspeed #topendspeed #acceleration #maximumvelocity #sprintform

Are you ready to take your training to the next level? Sign ups for this year's Summer Speed Camps are now open! Click the link in our profile to register! #speed #sandspeed ##SpeedTraining #agility #agilitytraining #summer #summercamp #sports #athletes #training

Defensive Back work with @5dwards getting ready for college football with @cnufootball Quick reaction drill with a cross-body tennis ball swat and a high point finish! #speed #SandSpeed #SpeedTraining #SpeedAndAgilityWorkout #FootballWorkout #footballathlete

Softball star @EvieMiani showing off her skills in this advance agility ladder drill! #speed #SANDSPEED #SpeedTraining #speedladderdrills #SpeedAndAgilityWorkout #AgilityDrills #agilityladder #agilitytraining #softball #SoftballAthlete #softballlife #SoftballTraining #workout

We call the drill "The Settler" because it settles any family arguments! We love watching siblings compete at Sand Speed...... and don't let the video fool you, big sis @EvieMiani won this drill 💪🏽💪🏽 #speed #sandspeed #strength #StrengthAndConditioning #strengthtraining

Huge congrats to @5dwards for his commitment to @cnufootball ! Kyler led his team on both sides of the ball as a DB and a WR. He succeeded in the classroom as well, being selected to the All-Academic team! Kyler will go on to play Cornerback for Christopher Newport University.

Softball superstar, @EvieMiani loading up another round of private training with @speedcoach.nolan! This is a yearly tradition for Evie! We are so proud of how hard she works and how much she has improved over the years! #speed #sandspeed #privatetraining #SpeedTraining

Gettin ready for States and Nationals! Indoor Track season!! @jr8will @showtimedobb4 Working on starts and stances. Ending with 60-yard parachute sprints in the sand! 💪🏽💪🏽 #SPEED #SANDSPEED #SpeedTraining #indoortrack #states #nationals #highschool #highschooltrack #Virginia

Tough Training creates Tough Athletes! @jr8will Who else is training in 20° weather at the beach?? Getting mentally and physically stronger 💪🏽 What's the coldest you've trained in?

Beach training in 20° weather. Getting mentally and physically stronger today! @jr8will @JulioCarrecter @Warwick_Raiders #speed #sandspeed #Agility #acceleration #FootballWorkout #beachworkout #coldweather #mentallystrong #physicallystrong #SpeedTraining #757

Another round of winter speed training with @EvieMiani 🥎🏃🏼‍♀️💨 @VLegendsBell