# @mvp.academy.hi on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DGyQZvZP2Zz
- **Gondola URL:** https://gondola.cc/posts/27086561-mvpacademyhi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/020b192198.jpg
- **Posted:** 2025-03-04T17:08:25.000+00:00
- **Account Owner:** MVP Academy, LLC (@mvp.academy.hi) — https://gondola.cc/mvp.academy.hi

## Caption

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.

## Stats

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## Tags

speedtraining, athleticperformance, mvpacademy, acceleration, trainlikeanathlete

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