Sprint Faster: Jon Hersel’s High School Speed Training & Strength Conditioning System Artwork

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Sprint Faster: Jon Hersel’s High School Speed Training & Strength Conditioning System

August 07, 2026 • Steven • Season 9 • Episode 21

0:00 | 1:38:27

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How do you build faster, stronger, and more resilient high school athletes? In this episode of Plates and Pancakes, Steven Thompson sits down with Jon Hersel, strength and conditioning coach and current NHSSCA Region 1 Southeast Strength Coach of the Year, to discuss the systems behind developing elite football players and multi-sport athletes.

Jon shares his proven approach to dynamic warm-ups, sprint mechanics, acceleration development, and high school strength and conditioning programming. From menu-based warm-ups that improve athlete buy-in to heavy prowler sled progressions that teach proper body position, this episode is packed with practical coaching strategies that can be implemented immediately.

Topics covered include:

Dynamic warm-up design for football and multi-sport athletes
Sprint mechanics, acceleration, and top-speed development
Backward A-Skips, wall drills, and sprint isometrics
Heavy sled training and prowler progressions for linemen and skill athletes
Medicine ball throws for sprint preparation
Building explosive athletes through proper body positioning
Coaching high school football players year-round
Speed testing and using timing systems for player evaluation
Reducing injuries while improving athletic performance
Training volleyball, softball, and other multi-sport athletes
Integrating game-speed drills into football practice
Developing athlete leadership and accountability
Coaching within limited facilities and resources

Whether you’re a strength coach, football coach, sports performance coach, personal trainer, PE teacher, or parent of a young athlete, this conversation provides actionable insights into creating faster, healthier, and more explosive athletes.

If you enjoy conversations with some of the top minds in strength & conditioning, sports science, athletic performance, and coaching, be sure to subscribe, leave a like, and share this episode with another coach.

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#StrengthAndConditioning #SprintTraining #FootballTraining #SportsPerformance #Acceleration #SpeedTraining #HighSchoolFootball #AthleteDevelopment #StrengthCoach #ProwlerSled #SprintMechanics #SportsScience #FootballSpeed #PerformanceTraining #NHSSCA #Coaching #PlatesAndPancakes #VoodooPower #StevenThompson #JonHersel

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