Phase 1 - Speed & Agility Program

WHAT’S THE SCHEDULE?

PHASE 1 

7-week program beginning November 1st and runs until December 20th. Workouts are twice a week on Sundays from 3:30-4:30 pm and Wednesdays from 5-6:30 pm.

GOALS OF THE PROGRAM

Steelyard Sports’ athletic development training program with Matt Rowley is designed to improve athletic performance through teaching ways to accelerate, reach top speed, change direction and react quickly.

HOW WILL WE GET THERE?

Across the duration of the program we will teach acceleration mechanics through drills, short maximum effort sprint intervals, total body medicine ball throws, plyometric jumps, mobility circuits and strength. There will also be a focus on top speed running mechanics, achieving this through “flying runs” and maximum velocity runs from a variety of starting positions and reactive drills. The agility component of the program will consist of teaching the mechanics and application of the movements as well as the reaction/cognitive component to effectively change direction.

ATHLETIC DEVELOPMENT WITH  MATT ROWLEY

Matt Rowley earned Bachelor’s and Master’s Degrees (2008 & 2010) in exercise science from West Chester University. He has worked in professional baseball as a minor league strength and conditioning coach for both the Los Angeles Dodgers and Texas Rangers. While at WCU he played baseball and later joined the track & field team, breaking the school 300m dash record and anchoring a school record breaking 4x400 meter relay. He still remains on the university top 10 performance list in several events. Over the last 12 years Matt has coached baseball, track & field and swimming at the high school varsity level. He is currently a varsity baseball assistant coach at Friends’ Central, works with athletes from Lower Merion Little League, coaches with the Philadelphia Prime Baseball organization and helped head up the 2020 summer baseball camps here at Steelyard Sports.