Keller Training Systems

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

03/19/2026

Wagner College RB hitting a 1.46 laser 10 yard split today in training 🔥

If there’s too many chefs in the kitchen then be prepared for reduced quality and lack of results 🤷🏻‍♂️
03/17/2026

If there’s too many chefs in the kitchen then be prepared for reduced quality and lack of results 🤷🏻‍♂️

03/15/2026

🔥

Half Figure-8 runs are a speed and agility drill where an athlete runs around one curve of a figure-8 pattern and quickly transitions into the other 1/2 the other direction. This creates a curved sprint followed by a straight burst. 🏃‍♂️

Athletes use this drill because it develops several important game-speed qualities:

1. Curved Sprint Mechanics

In most sports, athletes rarely run perfectly straight. Half figure-8 runs teach athletes how to:
• Lean properly into a curve
• Apply force into the ground at angles
• Maintain speed while turning

This is huge for sports like football, soccer, and lacrosse.

2. Transition Speed

The key part of the drill is coming out of the curve and accelerating. Athletes train their body to:
• Reposition hips quickly
• Re-accelerate after a turn
• Explode into open space

This mimics breaking free after beating a defender.

3. Hip & Ankle Stability

The curved path loads the inside and outside hip differently, strengthening:
• Glutes
• Adductors
• Ankles

That helps athletes stay balanced during cuts and turns.

4. Body Lean & Force Direction

Athletes learn how to lean and redirect force, which is critical when:
• Running routes
• Chasing down opponents
• Turning corners on the field

5. Injury Prevention

Because the drill teaches controlled deceleration and curved acceleration, it strengthens muscles that protect the:
• Hamstrings
• Groin
• Knees

💡 For my athletes at Keller Training Systems, half figure-8 runs are great for teaching athletes how to carry speed through curves and explode out of them, which is exactly what happens when a receiver rounds a route or a DB mirrors a cut.

03/13/2026

The work, WORKS‼️

Nothing fancy just master the basics 📈

Please don’t come train with me if you have a ton of trainers 😅
03/13/2026

Please don’t come train with me if you have a ton of trainers 😅

Monday❌ No SessionsTuesday🏋️ Lower Body Development⏰ 9:00 AM⏰ 5:00 PMWednesday💪 Upper Body Development⏰ 9:00 AM⚡ Speed &...
03/13/2026

Monday
❌ No Sessions

Tuesday
🏋️ Lower Body Development
⏰ 9:00 AM
⏰ 5:00 PM

Wednesday
💪 Upper Body Development
⏰ 9:00 AM

⚡ Speed & Agility (Fields)
⏰ 5:00 PM

Thursday
🏋️ Lower Body Development
⏰ 9:00 AM
⏰ 5:00 PM

Friday
💪 Upper Body Development
⏰ 9:00 AM
⏰ 5:00 PM

Saturday
⚡ Speed & Agility (Fields)
⏰ 10:00 AM

📍 Keller Training Systems

No excuses this week‼️
Pull up and get better. 🐺💪

TrainLikeAPro

We call that “Hustling Backwards” 👀
03/12/2026

We call that “Hustling Backwards” 👀

03/12/2026

20 yard laser timed sprints 🔥

Both hit 2.54s

One baseball player and one football player 📈

03/11/2026

Off-Season Speed Development w/ my Alma Mater 📈

03/10/2026

Thank you all for liking, sharing and interacting with my content here on IG 🙏🏼

I appreciate all of you and look forward to meeting more new people and making others mad 😅

I used to think it was the kids, now I realize it’s the parents who are holding their children back 🤷🏻‍♂️
03/10/2026

I used to think it was the kids, now I realize it’s the parents who are holding their children back 🤷🏻‍♂️

🤷🏻‍♂️
03/09/2026

🤷🏻‍♂️

Address

925 Derby Avenue
Apopka, FL
32703

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