How Fast Are You? ⏱️🔥 The 5+10 Fly is the gold standard for acceleration in Strength & Conditioning. By eliminating the “skill” of the start, it isolates true acceleration traits—measuring a 10-yard fly with a 5-yard build-in. At MVP Academy, we train acceleration on Max Effort (ME) Days, focusing on: 🚀 Horizontal Power & Projection 🏃‍♂️ Various Start Types: Kneeling, Prone, Crouch, etc 🦵 Intensive Plyometrics (broad jumps, bounds, hops) 💪 Exercises that emphasize Force-production in the weight room What’s a FAST time? 🔥 HS Females: 1.40s or faster 🔥 HS Males: 1.28s or faster Think you’ve got speed? Let’s find out. DM us to get tested! ⚡ #MVPAcademy #SpeedTraining #Acceleration #AthleticPerformance #TrainLikeAnAthlete Note: All times are electronically captured using our state of the art vald_performance Smart Speed Laser Timing System. Each data point is captured and stored on the athlete’s athletic profile within the VALD Performance Hub.