Unlock Peak Performance: Training Recommendations
Clarity. Confidence. Competitive Edge.
At MPI, we don’t believe in guesswork. We believe in measurement, momentum, and mastery.
Our Performance Insights page is where numbers meet next steps—transforming raw data into powerful direction. Every metric captured through our proprietary testing system maps to something bigger: potential unlocked, progress made, and pathways forward.
We evaluate athletes through three essential pillars—Speed, Power, and Agility—and deliver actionable insight that athletes, coaches, and parents can trust.
Because once you know where you stand, you know how to climb.
This isn’t just performance data. It’s a blueprint to get better. A benchmark to train against. A roadmap to the next level.
Training Recommendations
Prepare with Intention. Perform with Precision.
To succeed on Assessment Day, it’s not about guessing what will be tested—it’s about knowing, training, and arriving ready to execute. Every drill MPI runs is backed by sports science and aligned with what elite programs across the country use to evaluate talent.
Below is your breakdown of best practices by category—each tied to the drills we use, the movements that matter, and the real-world performance they reflect.
Speed Training
Own the Start. Dominate the Distance.
Drills: 10-Yard Dash, ¾ Court Sprint, 40-Yard Dash
Focus: Acceleration mechanics, stride efficiency, max velocity
Train With:
- Sprint Starts: 10-yard burst work from 3-point stance or crouched position
- Sled Sprints: Light-to-moderate sled loads to improve force application
- Wall Drills: Posture, knee drive, dorsiflexion, and core control
A-Skips & Bounding: Reinforce proper sprint mechanics and limb coordination - Contrast Sprints: Combine resisted and free sprints to improve rate of force development
Game Impact: Beat defenders off the line. Create separation. Chase down the play. When speed becomes your weapon, the game opens up.
Power Training
Build the Engine. Unleash the Explosion.
Drills: Vertical Jump, Broad Jump, Push-Ups
Focus: Lower-body force production, horizontal and vertical explosiveness, upper-body muscular endurance
Train With:
- Box Jumps / Depth Jumps: Train the stretch-shortening cycle
- Broad Jump Repeats: Focus on distance and clean landings
- Push-Up Variations: Tempo, clapping, and band-resisted to boost endurance and power Medicine Ball Slams & Throws: Transfer strength into speed using total-body sequencing
Game Impact: Power is the universal currency of sport. It’s what makes you explosive, resilient, and dominant in critical moments.
Agility Training
React. Redirect. Recover Fast.
Drills: 5-10-5 Shuttle, Lane Agility, 3-Cone L-Drill
Focus: Quickness in all planes, directional change efficiency, neuromuscular control
Train With:
- Reactive Cone Drills: Mirror-based or random cue drills to sharpen reaction time
- Crossover Runs & Lateral Bounds: Train push-off and recovery mechanics
- Deceleration Work: Sprint-stop-sprint drills to master brakes before gas
- Banded Lateral Resisted Shuffles: Build strength and control in the frontal plane
- Single-Leg Stability & Balance: Use balance pads or Bosu balls to train control
- Agility Ladder & BlazePod Sequences: Fast feet meet fast brain
Game Impact: Agility is your ability to win the next moment, whether it’s a cut, a recovery step, or an unexpected redirection. This is where quickness becomes craft.
Recovery & Readiness
Preparation Doesn’t Start at the Starting Line.
Sleep: Aim for 8–10 hours per night, the week leading up to testing. Quality sleep enhances coordination, reaction time, and energy systems.
Hydration: Start hydrating 48 hours before the event.
Fuel: Eat clean, balanced meals—lean protein, complex carbs, and greens. Don’t experiment with anything new on test day.
Warm-Up Like a Pro: MPI assessments always start with dynamic prep—so should your training. Think: mobility > activation > build-up sprints.
FINAL TIP:
SHOW UP SHARP.
SHOW UP READY.
The best athletes don’t wait for test day to bring their best. They earn it ahead of time, with focused effort, smart training, and consistent habits.
At MPI, we don’t just measure your athleticism, we want to help you unlock your full potential.
Let’s get after it. We’re looking forward to seeing you at you’re best.