Keller Training Systems

Keller Training Systems Strength & Conditioning - Speed & Strength Specialist - Linebacker Specialist - Pro & Youth Athlete Development - Adult Fitness - Combine Training

There is a such thing as “too late” when it comes to proper development and learning movement patterns 🤷🏻‍♂️
04/26/2026

There is a such thing as “too late” when it comes to proper development and learning movement patterns 🤷🏻‍♂️

Congrats to long time KTS Athlete .fd2 on signing w/ the 🫡We’re all extremely proud of you 🐺📈HARD WORK PAYS OFF‼️
04/26/2026

Congrats to long time KTS Athlete .fd2 on signing w/ the 🫡

We’re all extremely proud of you 🐺📈

HARD WORK PAYS OFF‼️

Everyone wish my guy .fd2 luck this weekend as his lifelong dream of playing in the NFL comes to fruition 📈We’ve put in ...
04/24/2026

Everyone wish my guy .fd2 luck this weekend as his lifelong dream of playing in the NFL comes to fruition 📈

We’ve put in a lot of time together in the last 3 years and there is no one more deserving of an opportunity 🫡

If you don’t think you need to do the WORK then elite levels of sports are not for you 🤷🏻‍♂️
04/23/2026

If you don’t think you need to do the WORK then elite levels of sports are not for you 🤷🏻‍♂️

04/21/2026

Why⁉️

This variation is all about producing force from a disadvantaged position—which is exactly what happens in real sport 📈

When an athlete starts with the foot already hovering above the box (instead of planted), then “attacks” the box, you’re forcing a few high-performance qualities:

1. Rapid Force Development (RFD)

There’s no pre-tension or “cheating” from already being stable.
They have to create force instantly on contact—similar to first steps in acceleration or reacting in sport.

→ It trains how fast they can turn intent into force, not just how much force they have.

⸻

2. Dynamic Stability on Contact

Because the foot isn’t set, the athlete has to:
• Find the box
• Stabilize quickly
• Then drive up

That builds ankle, knee, and hip stability under speed, which is huge for:
• Cutting
• Sprint transitions
• Deceleration into re-acceleration

⸻

3. Coordination + Timing

This drill links:
• Hip flexion (bringing the leg up)
• Foot placement accuracy
• Immediate vertical force production

It’s basically teaching the body to organize movement under speed, not just lift weight.

⸻

4. Elastic → Strength Transfer

There’s a slight “drop and catch” when the foot hits the box.
That mimics the stretch-shortening cycle:
• Quick eccentric (landing on box)
• Immediate concentric (driving up)

That’s the same quality used in sprinting and jumping.

⸻

5. Eliminates Momentum & Cheating

Traditional step-ups can turn into:
• Pushing off the back leg
• Slow grinding reps

This version forces:
• Front-leg dominance
• Intentful, aggressive movement

⸻

6. Carries Over to Acceleration Mechanics

Think about early sprint steps:
• Foot strikes slightly in front
• You must accept force and redirect it instantly

This drill mimics that pattern in a controlled environment.

04/21/2026

Reverse Hyperextensions 🔥

Athletes use the reverse hyperextension (reverse hyper) because it’s one of the few exercises that builds posterior chain strength while also decompressing the spine—a rare combo that directly supports speed, power, and durability 📈

🔹 1. Builds Explosive Posterior Chain Strength

The reverse hyper targets:
• Glutes
• Hamstrings
• Lower back

These are the same muscles responsible for:
• Sprinting acceleration
• Jumping
• Change of direction

Unlike traditional lifts, it loads the hips in a way that reinforces hip extension mechanics, which is the engine of athletic movement.

⸻

🔹 2. Spinal Decompression (Huge for Athletes)

At the bottom of the movement, the spine gently opens up (traction effect) instead of being compressed like in squats or deadlifts.

This helps:
• Reduce low back tightness
• Improve recovery between sessions
• Keep athletes healthier over long seasons

That’s why you’ll see athletes use it even on “recovery” days.

⸻

🔹 3. Trains Force Without High CNS Fatigue

Reverse hypers allow athletes to:
• Train the posterior chain hard
• Without frying the nervous system

So they can still:
• Sprint fast
• Jump explosively
• Perform skill work

It’s high value with low cost.

⸻

🔹 4. Reinforces Proper Sprint Mechanics

The movement pattern mimics:
• Hip extension + glute snap

That directly carries over to:
• Top-end sprinting
• Stride efficiency

Athletes who struggle to “finish” their stride often benefit a lot from these.

⸻

🔹 5. Injury Prevention (Especially Hamstrings & Low Back)

Reverse hypers help:
• Strengthen the hamstrings in a lengthened, dynamic way
• Improve pelvic control
• Reduce excessive lumbar extension

This is key for:
• Hamstring strain prevention
• Low back resilience

⸻

🔹 6. Improves Blood Flow & Recovery

Because it’s rhythmic and can be done for higher reps:
• It drives blood into the lower back and hips
• Helps flush out soreness
• Speeds up recovery

Kids need structure, progression and periodization not burpees, Olympic lifts and endless cardio 🤷🏻‍♂️
04/20/2026

Kids need structure, progression and periodization not burpees, Olympic lifts and endless cardio 🤷🏻‍♂️

04/20/2026

Lateral Hurdles ➡️ Curved Run 🔥

COMPETE‼️

04/19/2026

Long Duration ISO Lunge Position Holds w/ Heel Elevated 🔥

🔹 1. Builds isometric strength at key sprint angles

In sprinting, you’re never flat-footed—you’re pushing off the ball of your foot. Holding a lunge with the heel up mimics that exact position.
• Trains the ankle–knee–hip alignment used during acceleration
• Strengthens the body at joint angles where injuries often happen
• Improves your ability to produce force without movement (critical for first-step explosiveness)

⸻

🔹 2. Develops ankle stiffness & elasticity

Keeping the heel up forces the calf complex (gastroc + soleus) to stay engaged.
• Improves force transfer into the ground
• Builds reactive strength for sprinting and jumping
• Reduces energy leaks when changing direction

Think of it like turning the lower leg into a spring instead of a sponge.

⸻

🔹 3. Increases tendon strength & durability

The isometric + heel-elevated position loads the Achilles tendon safely and effectively.
• Helps prevent issues like Achilles tendinopathy
• Builds tolerance for high-speed running and plyos
• Great for both performance and rehab/prehab

⸻

🔹 4. Teaches proper force direction

With the heel up, athletes naturally shift toward a forward shin angle, which is key in acceleration.
• Reinforces horizontal force production
• Prevents athletes from sitting too upright or collapsing
• Grooves better sprint mechanics without actually sprinting

⸻

🔹 5. Improves balance under tension

Unlike passive holds, this position is unstable and demanding.
• Forces the foot to actively stabilize
• Engages intrinsic foot muscles
• Carries over to cutting, deceleration, and single-leg power

⸻

🔹 6. Bridges strength → speed

This is where a lot of athletes fall short.

They may be strong in the weight room, but can’t express it on the field.

Iso heel-up lunges:
• Connect weight room strength to on-field movement
• Teach the body to own positions under load
• Serve as a perfect primer before sprint or plyo work

04/19/2026

Sprint ➡️ React on Cue ➡️ Curved Run 🔥

Dad’s this one is for YOU 🙏🏼
04/18/2026

Dad’s this one is for YOU 🙏🏼

04/18/2026

Downhill Shuffle & React 🔥

Address

925 Derby Avenue
Apopka, FL
32703

Website

Alerts

Be the first to know and let us send you an email when Keller Training Systems posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Keller Training Systems:

Shortcuts

Share