The Coordination Advantage

Speed, Positioning & First-Step Power

“Get lower!”

Why Coaches Say It — And Why It’s Not the Whole Story

Every athlete has heard it.
Usually shouted right as you’re trying to stay in front of someone who suddenly looks way quicker than you expected.

But here’s the truth most people miss:

You don’t need to “try harder.”
You don’t need more effort.
You need better explosive coordination.

And that starts at the ankles.

Why the Ankles Matter More Than You Think

Your ankles are the first link in every rapid movement—slides, cuts, reactions, accelerations, and staying low.

If they can’t organize, stabilize, and fire in rhythm with the rest of your body, everything up the chain breaks down.

That’s when you see:

• Delayed reactions

• Slow change of direction

• Losing balance mid-cut

• Popping upright when you’re supposed to stay low

Not because you’re tired.
Not because you’re unmotivated.
But because your coordination isn’t firing from the ground up.

A Go-To Drill for Explosive Coordination

To train that ankle-driven control directly, here’s one of my favorites:

🎥 Star Jump Drill

This isn’t just a plyometric drill.
It’s a coordination builder.

Every rep teaches your body how to:

• Create quick tension at the ankle

• Transfer that force through the knee and hip

• Control your torso in the air

• Regain balance while exploding in multiple directions

• React, stabilize, and re-fire instantly

How to Do It Right

Focus on:

• Stable landings — Instant control when your foot hits the ground.

• Torso control — No wobbling or collapsing.

• Explosive takeoff — Own the push off the floor.

When you hit all three, the drill feels like your body is finally “connecting the dots”:
ankle → knee → hip → core — all firing in sequence.

That’s explosive coordination.
That’s what makes an athlete look sharp, springy, and fast.

Final Thought

If your ankles don’t organize the movement, your body can’t react explosively.
If you can’t control the bottom position, you’ll never dominate the first step.

Build the coordination.
Then watch everything else level up—speed, defense, quickness, and confidence.

See you in the gym.

— Coach Shelby and The Shelby Trained Team