This week’s blog breaks down how athletes transition from braking to re-acceleration, why force production matters, and how exercises like single-leg RDL to step-ups and Bulgarian split squat pogos can help build the qualities needed for speed, agility, injury prevention, and performance.

Most athletes train speed—but overlook how they slow down and change direction. This blog introduces change of direction (COD) and why it plays a critical role in both performance and injury prevention. Learn how proper assessment, control, and progression can help athletes move more efficiently and stay healthy.