In this Sports Speed Insider, we go inside the drill stack and show you how to coach transfer, not just exercises. You’ll learn how to identify key movements (à la Verkhoshansky), link them to body links and movement patterns, and apply Learn–Load–Execute so skill actually survives complexity.What you’ll learnHow to pick the segment closest to the centre of mass (hip extension first).Turning a key movement into body links and full patterns.Learn–Load–Execute: when to add force vs when to add speed of execution.Using med-ball throws, wall squats, yielding/overcoming ISOs to build control.Fixing early foot contact after better hip extension (leg speed & timing).In-season vs off-season emphasis & fractional utilisation of transfer.What’s next: the Magnitude of Effect model for programming phases.📘 From The Sports Speed System.📨 Coaching docs & progressions mentioned are in the Progressions Manual.⏱️ Timestamps / Chapters🔑 Key takeaways 00:00 Intro & why drill stacks matter01:10 The engine: key movements (Verkhoshansky)02:20 Why start at the centre of mass (hip extension)03:15 Coaching awareness: move hips → speed feet04:05 Learn: isolate hip extension (kneeling → faster reps)04:50 Survivability inside base motor control (wall squat / ISOs)05:40 Load: when to add bands/balls vs more speed06:30 Standing 2-point start → 1-step push out diagnostics07:20 Med-ball acceleration to raise RFD & positive acceleration08:05 Foot contact timing after better extension (leg speed problem)08:55 Scaling steps: 1–3, 4–7, up to 10 for positive acceleration09:30 Mapping segment → body link → pattern (strength → skill)10:05 Teaser: Magnitude of Effect & phase switching nextCoach the segment nearest COM first. Hip extension quality dictates everything downstream.Speed before load (sometimes). If extension is slow, don’t band it—create speed of execution first (e.g., med-ball accel).Survive complexity. A cue “worked” only if it holds up as you add GRF, speed, and decision-making.Leg-speed problem ≠ hip problem. Better extension often exposes early contacts—coach faster limb exchange.Context rules. Chase fractional transfer in-season; push load & volume of segments off-season.

Ask this episode

“What did the council decide on item 42?” — answered with the speaker and the moment.

Transcript

Related