If you are looking to coordinate speed and power then this drill is for you. We start heavy and slow to prime the nervous system (potentiation). Then we convert that into power, prove we can stay stable under an offset load, and before anything fast, we train braking. You can’t safely express speed if you can’t decelerate. Only then do we open it up: fast hops, multi-directional coordination, reactive pogos to the box. Quick contacts, quiet landings. Fast on, faster off. We finish with a 90/90/90 isometric hold. After all that output, holding a clean power position under fatigue is the truest test that the organization held. Rear foot stays elevated, back heel up on the toes the whole session the spring never fully unloads. Performance isn’t built by force. It’s revealed by organization. #rsi #coordination #power #speed #enduranceathlete