YOU GOTTA HAVE THE DRIVE

For most folk, SPARQ stands for “Speed, Power, Agility, Reaction, Quickness,” but Matt “MJ” James sees that as just the start. This new dad also sees the letters as being the start of words like “Sacrifice, Pride, Attitude, Relationships, Quality.” It’s because MJ trains athletes not just for on the field, but off it, too. He wants his athletes to train harder and smarter, but also have a wonderful positive experience while doing all those things. MJ sees his job as improving an athlete in the game of life.

While MJ has trained butt-kicking, big-name athletes, it’s the kids and teens he trains every day that inspire him. He has a deep belief that each athlete has to find a dedication within himself and put forth that gritty drive every day to achieve his maximum potential. This is the difference between good and great. Tom Brady, Michael Jordan, Cal Ripken: The one factor that separates these guys is their work ethic—and the same can apply to all levels of athletes.

To MJ, the trainer-athlete relationship is a metaphor. “As trainer, I provide the car, but they have to get out and drive it. They have to put the gas in it. Put the key in it. And step on the gas.”

Nike Football Training Camp Miami

Matt James at the 2007 Nike Football Training Camp in Miami.

Jacoby Ellsbury Scores

Watch Major Leaguer Jacoby Ellsbury score a 102.31 in the SPARQ Baseball Testing Protocol.

Joe Montana Powerball Training

Joe Montana Powerball Training with SPARQ Master Trainer Matt James.

Nike Football Training Camp Fort Worth

Matt James at the 2007 Nike Football Training Camp in Fort Worth, Texas.

Matt James’ Become a Better Athlete, Become a Better Baseball Player Drills

On deck are these drills from Matt James, which he specifically chose to improve a wide range of baseball skills. These drills improve bat exit speed and rotational power for more powerful hits. They develop quick feet and first-step range of motion to be able to get to a ball. They increase linear speed to be able to steal bases and beat out infield hits. In a nutshell, these drills will make you a better athlete. Says MJ, "As you improve as an overall athlete, you’re better on the diamond for it."

Quick-Foot Speed Ladder Drills

2 In, 2 Out

How Come: Develops quickness and foot speed to have a quicker first step. This could be the difference in making or not making the play!
Equipment: Speed Ladder
Reps: Forward and backward through ladder
How-To:
  • Stand outside the first square of the ladder, perpendicular to the rungs, in an athletic stance with your feet shoulder-width apart.
  • Step with your right foot into the first square of the ladder and follow quickly with your left foot.
  • Diagonally step back with your right foot behind the second square of the ladder and follow with your left foot.
  • Repeat steps 2-3 all the way down the ladder. Alternate lead foot.
Know-how: Keep your shoulders and hips perpendicular to the rungs as you step backward.

Lateral 2 Each

How Come: Develops quickness and foot speed
Equipment: Speed Ladder
Reps: Forward and backward through ladder
How-To:
  • Stand at one end of the Speed Ladder facing sideways with feet hip-width apart and pressure on the power pads of your feet. Slightly contract your abdominals.
  • Step laterally with leading foot into the first box and follow with trailing foot into the first box.
  • Step laterally with leading foot into the second box, followed by trailing foot into the second box. Continue down the length of the ladder.
Know-how: When doing ladder drills, make sure you stay balanced over the ladder. Keep your hips over your feet. Don't lean too much. Make sure you stay on your power pads and let your feet do the work!

Lateral Speed and Change of Direction Drills

Pro Shuttle

How Come: Learn how to accelerate and decelerate with great body control and efficient movement
Equipment: 3 Speed Discs or cones (set up in a straight line, with middle disc 5 yards from each end disc)
Reps: 3 reps in each direction
How-To:
  • Begin in a 3-point stance with your feet straddling the line of the middle cone and one hand on the ground. Hold the starting stance for 3 seconds prior to start.
  • Break either left or right. Touch with your hand the line on which the farthest cone sits. Touch the left line with your left hand and the right line with your right hand. Stay low and accelerate through your pivots. Drive hard!
  • Reverse direction and run to the opposite cone 10 yards away and touch that line with your hand.
  • Reverse direction again and spring through the imaginary finish line extending from the middle cone.
Know-how: Maximize your time in the shuttle run by covering the first 5 yards in 4 or 5 steps, the second 10 yards in 8 steps, and the final 5 yards in 3 or 4 steps. Remember to touch the same hand to the same line in the direction that you are going and finish all the way through the cone. And control your body! Speed isn't everything in this drill. An athlete's ability to get in and out of turns quickly will result in a better time.

2-4-6 Shuffle

How Come: Learn how to accelerate and decelerate with great body control and efficient movement
Equipment: 6 Speed Hurdles
Reps: 3-6 reps
How-To:
  • Stand facing sideways to speed hurdles. Begin by lifting the foot closest to the first hurdle over the hurdle. Then follow with your other foot over the first hurdle. Each foot lands in between each hurdle. Do not cross your feet at any time.
  • Continue over the second hurdle, then switch direction and return to the start.
  • When you reach the start, do not stop--continue back over the first four hurdles.
  • When you reach the fourth hurdle, change direction back to the start.
  • When you reach the start, do not stop--continue back over all the six hurdles, then return to the start.
Know-how: Make sure you start in a good athletic position. Lead with your inside foot first. Stay balanced and remember only one foot goes outside the hurdle.

Lateral Steps

How Come: Improves fielding form and mechanics
Equipment: Power Band
Reps: 2 2-minute sets with 1-minute rest in between
How-To:
  • Begin with tension on the Power Band. Start in the proper squat form with your chest upright, eyes and toes straight ahead.
  • Take a hard stride laterally (in line with your shoulders) and plant your foot. Follow with your trailing leg by sliding it to your original starting position. Left foot leads going left and right foot leads going right.
  • Continue this lateral step and slide for 5 steps in both directions. Do not stand up out of your squat. Continue for 2 minutes, rest 1 minute, and repeat.
Know-how: Keep maximum tension on the power band at all times.

Explosive Power Drills

Lunging Russian Twist

How Come: Strengthens your overall body and core for improved rotational power and bat exit speed
Equipment: Power Ball
Reps: 1 or 2 sets of 6-8 steps with each leg
How-To:
  • Hold Power Ball straight out in front of body at shoulder level.
  • As you walk, rotate the Power Ball from side to side with each step. As you step forward with your right foot, rotate the ball to the right. Step with left foot, rotate ball to left. And so on.
Know-how: Keep your posture upright and walk like Frankenstein's monster. Swing the ball vigorously with speed, and walk quickly. As you get stronger, build up to 8 to 10 steps per leg.

Forward Granny Throw

How Come: Maximize your range of motion by moving the ball as fast as you can, as far as you can
Equipment: Power Ball
Reps: 3 sets of 6 reps
How-To:
  • Grab the Power Ball in both hands, under-handed, arms hanging relaxed like ropes.
  • Quickly drop to a squat position with your chest up and arms straight, then instantly explode up and forward.
  • Follow through with a jump like a standing broad jump, with arms slinging the Power Ball forward. Measure the distance. Each throw should be within 10% of your personal best.
Know-how: Form and mechanics are very important, just like in the weight room. Don't try to go too heavy, too soon. Start light and work your way up. Increase the number of reps as you get stronger, too.

Linear Speed Drills

Burst and Glide

How Come: Improves your fast-forward speed
Equipment: 8 cones placed at specific intervals (see How-To)
Reps: 6-8 reps
How-To:
  • Run for 25 yards, then burst for 10 yards, glide for 10 yards, burst for 10 yards, glide for 10 yards, burst for 10 yards, glide for 10 yards, and decelerate for 20 yards. Rest and repeat.
Know-how: "Bursting" refers to short bursts of greater intensity of effort that lead to higher stride frequencies and velocities. Arm action should be nearly straight forward and back from the shoulder. In sprinting, "gliding" is the skill of running very fast and relaxed. When a sprinter glides, he’s maintaining his current speed with little effort, literally floating over the track. Don’t push off the track: Run like the ground is too hot to touch. Land on the balls of your feet.

Launch Sprints

How Come: Improves acceleration. Provides resistance to focus on technique.
Equipment: Launch Speed Trainer & a partner
Reps: Repeat 3 times for 10 yards plus a run out after each launch
How-To:
  • Strap into the Launch Speed Trainer. Your partner should provide some resistance behind you, but should not hold you still.
  • After 10 steps, your partner should launch you. Emphasize your body lean and accelerate to a sprint. Each step should get progressively farther apart, while your legs fire at the same rate.
  • After a few steps, gradually stand more upright.
Know-how: If you don't have a Launch, you can use a towel or manual resistance. Emphasize your body lean, hard knee punch, and rapid-fire turn-over. Due to the resistance, your stride length will not change much.

Wall A-Skips

How Come: Improves stride length and stride frequency
Equipment: Power Band
Reps: 3 sets of 10 reps per side
How-To:
  • Put Power Band around ankles. Lean forward against a wall so you are at a 45-degree angle with your legs straight. Keep abs flexed, and the pelvis/hip rotated forward.
  • Practice quick, hard knee punches (up and forward), then driving the legs down in a rapid-fire motion. Cock ankles when you bring feet up.
  • Goal is speed of the legs, and quick switching between the legs. Get your feet moving fast.
Know-how: Thoroughly rest in between the drills--this is not a conditioning drill. When it comes to linear speed, it's all about improving your stride length and stride frequency. Whether you are using resistance or not, always do a great job maintaining great form and mechanics!