WHAT'S INSIDE
Six categories. Every move you need.
From sprint mechanics drills to Olympic lift progressions — every exercise is organized by category, event, and difficulty so you find what you need fast.
Sprint Mechanics
142 Drills
Acceleration, top-end speed, arm action, leg cycle, posture. The mechanical work that turns slow sprinters into fast ones.
Includes:Wall drives · A-skips · B-skips · falling starts · tempo runs · finish-line mechanics
Distance & Pacing
98 Drills
Interval workouts, tempo runs, threshold work, race-pace sessions. Built for 800m through marathon athletes.
Includes:400m repeats · mile pace work · tempo runs · fartleks · kick rehearsal · long runs
Power & Plyometrics
87 Drills
Box jumps, broad jumps, depth jumps, bounds. The work that translates strength into explosive ground force.
Includes:Box jumps · broad jumps · depth jumps · lateral bounds · medicine ball throws
Strength Training
156 Drills
Bodyweight, dumbbell, barbell, Olympic lifts. Every progression from Level 1 Foundation to Level 3 Elite periodized work.
Includes:Squat variations · deadlifts · power cleans · presses · single-leg work · carries
Agility & Combine
94 Drills
Change-of-direction work, shuttle drills, cone drills, combine-specific prep. 40-yard, 5-10-5, vertical, broad.
Includes:5-10-5 shuttle · L-drill · ladder drills · cone work · vertical & broad jump prep
Warmup & Mobility
102 Drills
Dynamic warmups, activation series, hip mobility, ankle prep. The 10 minutes before training that prevent injuries.
Includes:Dynamic warmup flows · band activation · hip openers · ankle mobility · pre-sprint prep
Sprint Mechanics
A-Skip Series
The foundational sprint drill. Teaches knee drive, dorsiflexion, and proper foot strike. Used in every sprint program from youth through pro.
Power & Plyometrics
Broad Jump for Distance
Horizontal force production. Used as both a training drill and a combine test. Three reps, max distance, full recovery between.
Strength Training
Goblet Squat
The Level 1 squat. Teaches squat mechanics without spine loading. The starting point before barbell work.
🎯
The full library comes with any RSP membership
All 679 drills. All videos. All form cues. All progressions — unlocked with Platform Access ($19/mo) or either $39/mo team membership, and included when you train with an RSP Certified Coach. Getting recruited stays free; training is where a membership comes in. Want a certified coach to review YOUR video and give specific feedback? That's Form Review ($25–$99), open to everyone.
Can I just browse the library without doing a program?
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Yes — every athlete can search and use any drill standalone. But the real value of RSP is the programs that organize these drills into periodized plans. A list of 679 drills is useful; a structured 12-week program using those drills at the right times is transformative. Browse all you want, then plug into a program when you're ready.
What if I'm a coach — can I use these with my athletes?
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Coaches who are RSP certified get access to the full library for their athletes' programs. If you're not certified yet but want to use the methodology with your athletes, check out the For Coaches page for certification info.
Are new drills added regularly?
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Yes — we're adding new drills, progressions, and form videos continuously. The library grew from 400 drills at launch to 679 in 18 months. Every athlete on RSP gets new drills automatically as they're added — whether you're on the free platform or a premium subscriber.
Do the videos work on mobile?
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Yes. The platform is mobile-first for athletes — videos play inline, drills are easy to scroll through, and you can log your sets from your phone in the gym or at the track. Coaches and admins typically use desktop.
The full library. With a membership.
Get recruited free, then unlock every drill, every video, every form cue with a membership — or train with an RSP Certified Coach. Personalized feedback available anytime.
