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PLAY 60: SPEED AND FLEXIBILITY

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You Will Strengthen These Muscles With This Exercise
Muscle Groups

Want to run faster?

Step 1: Place both hands out in front of you approximately the height of your waist.

Step 2: Keep your weight on the balls of your feet as you run in place rapidly alternating knee to hand touches. Be sure to keep your feet light.

Step 3: Try breathing on a rhythm of that compliments your movement. For example: breathe in for 2 touches, and out for 2.

Step 4: Once you establish a solid rhythm, gradually increase your speed.

Step 5: You can do this drill in intervals: 10 seconds of speed-work followed by 40 seconds of rest. Try 10 seconds to 30 seconds rest, 10–20, or 10–10 for a real challenge!
« PLAY 60: COORDINATION 
 
 		HAND-EYE COORDINATION »

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Coach Zuff and his Rusherz read every comment to make sure nobody says anything mean, so your comments won't appear right away.

But they are very fast, so you won't have to wait too long ...

You Said It!

on my team i play d end and ofensive tackle i ampretty fast but i am over weight ot play running back how do i loose weight faster

ronny
Posted Oct. 5, 2008
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what if my friends make fun of me when i can not do 15 push-ups

austin
Posted Sep. 29, 2008
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i would like to learn how to build my calf and quads

CLECOMANDERMIKE
Posted Sep. 21, 2008
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how can i make myself faster

michael
Posted Sep. 21, 2008
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AWSOME WORKOUT

WAYNE
Posted Sep. 13, 2008
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To Kappel I want to know how to do a good workout for my triceps

WASHjebman2
Posted Sep. 8, 2008
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Go colts

INDcoltsontop
Posted Sep. 7, 2008
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Thanks for showing how to get fit know i could be a great player.

Go Vikings
Posted Aug. 28, 2008
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wow im a running back in oxford alabama

reggie bush 08
Posted Aug. 18, 2008
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Terrell owens rocks gooooooo!!!! cowboys

MIATrex101010
Posted Aug. 18, 2008
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what team are you on??

cliffie
Posted Aug. 18, 2008
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Im fast,strong, and can catch. What position is best for me Wide Reciever or Tailback

Javon
Posted Aug. 18, 2008
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I at least do 100 curlups and pushups a day.

amir
Posted Aug. 18, 2008
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i am very fast and good a running back and i am 8 years old

PHILbosanac123
Posted Aug. 15, 2008
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I thats great exercise.

SDkage22
Posted Aug. 15, 2008
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i do exercise sometimes i lift wieght

deentown/2014
Posted Aug. 15, 2008
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thank u now i am stronger

cameron
Posted Aug. 14, 2008
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does it work?

Matt
Posted Aug. 14, 2008
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I am incredibly fast, but not very flexible, and not super strong. Any ideas on what to do to inpr ove

NEmaleeha
Posted Aug. 14, 2008
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HI I AM NOT A FAMOUS PERSON LIKE YOU BUT I LIKE THEY WAY YOU HAVE THESE TIPS YEAH I AM NOT THE MOST FITNESS PERSON BUT I LOVE TO WORK OUT BUT I AM VER YSMART AND I LOVE YOUR WORK OUT CLIPS

TRISTEN
Posted Aug. 14, 2008
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I am going to try these exersises

PITTCHARGERS1019
Posted Aug. 13, 2008
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thanks!!!!!

Sam
Posted Aug. 13, 2008
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thank you so much

brett
Posted Aug. 13, 2008
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I like swimming as a sport

alexander
Posted Aug. 13, 2008
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your exercise is the best! i was one of the fastest in my class

grant
Posted Aug. 12, 2008
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I played football for 5 years

Packer fan
Posted Aug. 12, 2008
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i like watching peopl play football even if its just my family

nairie
Posted Aug. 13, 2008
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THANKS MAN I AM PLAYING FOOTBALL NOW I AM STRONG

CHARGERS0986
Posted Aug. 13, 2008
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GO SANDIEGO CHARGERS AND COW BOYS

DAELYN
Posted Aug. 13, 2008
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i love this work out

NEbrock81
Posted Aug. 13, 2008
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I want to be in the nfl and I know you hafe to study and im up to the challeng so how I dont care wich team im in I just want to show the world and the fans and my family and my family thats up thier with god and mostly god.

Andrew007
Posted Aug. 12, 2008
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I am going to high school and I want to play baseball aqnd I want to knoe how to work out my arms and fore armes

Frankie
Posted Aug. 8, 2008
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Awesome. Thanks.

Austin
Posted Aug. 8, 2008
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cool!I`ll give it a shot!

DALLmyniecetif
Posted Aug. 8, 2008
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how many times should you lift a weight to build up your biseps without straning a muscle

NEmattiedmoss
Posted Aug. 6, 2008
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thanks alot Kappel you`re awsome

manningI0
Posted Aug. 6, 2008
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your bilt

cash
Posted Aug. 6, 2008
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How Can Get Riped And Get My Abs Muscle Showing

Maxwell
Posted Aug. 6, 2008
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hey when school starts im not sure what games to play outside or if i should stay inside and work on homework

matt
Posted Aug. 6, 2008
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i have a question i play WR .sometimes when im in a game my hands start to cramp. want should i do.

NYJjetsfan8725
Posted Aug. 6, 2008
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i play quarterback but i dont have the strongest arm wat can i do?

scott
Posted Aug. 6, 2008
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i like working out

andrew
Posted Aug. 5, 2008
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i like that exersize. i will try that exercise

dylan
Posted Jul. 29, 2008
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wow this really helped! thanks so much!(:

naomi
Posted Jul. 28, 2008
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i am fast but not strong

curtis
Posted Jul. 28, 2008
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this is an awsome workout what are some other speed drills?

INDcoltsontop
Posted Jul. 28, 2008
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thanks for the tips i love running!

CHIbearsfan436
Posted Jul. 28, 2008
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These tips really helped!! GO CARDINALS!!!

Ashlyn
Posted Jul. 28, 2008
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thanks, now i could be an even more faster tight end!

SDCHARGERZ415
Posted Jul. 28, 2008
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My legs are huge.They are basically all muscle. I way 183 but i am at average speed. How can i get faster.

NEwanawin
Posted Jul. 28, 2008
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THAT WAS REALLY COOL I WAS DOING THAT WITH AND I FEEL STRONGER!

DALLBLAZER259
Posted Jul. 18, 2008
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this drill is awesome!!!!!!!!!!!!!!

INDcoltsontop
Posted Jul. 28, 2008
You Said It!

I tried your speed exercise and it really helped so thanks a bunch.

Isaac
Posted Jul. 14, 2008
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I love your exercizes

Jimmy
Posted Jul. 15, 2008
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This website is awesome i am a newbe an advice?

NETai1998
Posted Jul. 15, 2008
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this helps! i did this for a few days then raced my brother and sister and i won!

CINBengalsOwn85
Posted Jul. 9, 2008
You Said It!

i do those exersizes every day Capel you made me get in shape know i have abbs and im only 9 thanks     sincerly,     rox1998

INDrox1998
Posted Jul. 9, 2008
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YOU NO WHAT THANKS NOW IM A RUNNINGBACK AND IM SO FAST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

SDTOMLINSON09
Posted Jul. 7, 2008
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thanck you

ARIZvipere
Posted Jul. 7, 2008
NFL PLAY 60
Kappel Photo
  • Creator of martial arts and athletic performance based training system,
    FRE FLO DO
  • This training method trains for physical and mental state of readiness.
  • Trains retired and current NFL Players such as Eddie George, Steve Smith (NYG), Chris McFoy, and Donte\' Stallworth.

Kappel Says

Adaptability

"It\'s not what happens, but how you respond to what is happening that means most."

Agility

"A Strong body lacking efficient movement is bound to be exposed at the most regrettable time."

Can\'t

"The word most commonly used by those who are either too afraid or too lazy to act."

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