# @301_performance on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DNQZAugtM2M
- **Gondola URL:** https://gondola.cc/posts/33296831-301-performance-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/abeb657041.jpg
- **Posted:** 2025-08-12T13:11:42.000+00:00
- **Account Owner:** 301 Performance (@301_performance) — https://gondola.cc/301_performance

## Caption

Acceleration / Change of direction 🏎️💨

Here’s a look inside one of our acceleration and change of direction days. We use this day to really have our athletes compete against one another in various drills. Competition is one of the greatest natural performance enhancers; compete early and often! 

The season is right around the corner for our fall sport athletes so we want to make sure their RFD is peaking. We utilize movements like sprinting, box cleans to produce more force in a shorter timeframe, and various plyos like bounds, hops, and jumps. 

⬇️⬇️ Free game ⬇️⬇️

Lower dynamic stretch series
Banded hip activation 
Plyo series (extensive ➡️ intensive)

Banded Accel 10yd
Reactive Accel (not shown) 
Hill sprint (10,15,20yd) 3/e 
5/5/5 (crossover, shuffle, sprint) 

Box cleans 
Triple broad 

Core (not shown) 

#gym #training #athlete #sport #football #basketball #lacrosse #baseball #nfl #college #pro #ig #explore #speed #power #jump #plyo #athletetraining #strengthcoach #frederickmd #maryland #301 #301performance

## Stats

- **Views:** 3,935
- **Likes:** 136
- **Shares:** 0
- **Comments:** 7

## Tags

speed, pro, maryland, training, baseball, sport, gym, nfl, athlete, lacrosse, college, plyo, athletetraining, ig, jump, 301, 301performance, strengthcoach, basketball, explore, football, power, frederickmd

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