Case Study: Transformative Speed & Acceleration Training with Delphos St. John’s

Introduction

Our mission is to elevate athletic performance through targeted, scientifically-backed training methods. This past fall, we partnered with the athletes of Delphos St. John’s for a 12-week speed and plyometric training program aimed at boosting acceleration, enhancing top speed, building explosiveness and ultimately helping each athlete reach their full potential. This case study outlines the significant improvements achieved through the Verus Methods, particularly in 10-yard split acceleration times and 25-yard fly top-speed drills.

Program Overview

The 12-week contract with Delphos St. John’s applied Verus Methods designed specifically for speed and plyometrics. Training focused on two primary areas:

  1. Acceleration: We emphasized drills and strength exercises to improve athletes’ acceleration in the first 10 yards—a critical component of speed in nearly every sport but especially basketball.
  2. Top Speed: We also incorporated 25-yard fly drills, pushing athletes to reach their max velocity. By working on both acceleration and top speed, the Verus Methods aimed for well-rounded speed gains that could translate to overall athleticism.

The Verus Methods program utilized a combination of plyometric exercises, drills targeting quick burst strength, and form coaching. Training sessions were designed to not only enhance physical performance but also build confidence in technique, which plays a significant role in athletes’ competitive abilities.

Results: Measuring Success

The outcome of the 12-week contract with Delphos St. John’s was clear and quantifiable. Each athlete saw measurable improvements in their 10-yard split times, with an overall team average improvement of 10.67%. This progress speaks to the effectiveness of consistent, targeted training.

Here’s a breakdown of each player’s percentage improvement in their 10-yard splits:

  • Cam Elwer: 11.11%
  • Easton Elwer: 10.47%
  • Andrew Elwer: 13.29%
  • Brayden Klaus: 17.49%
  • Grady Martz: 12.72%
  • Keeton Elwer: 10.53%
  • Grayson Elwer: 11.34%
  • Aiden Swick: 9.52%
  • Eli Swick: 9.20%
  • Evan Martz: 9.88%
  • Maddox Kragoer: 5.75%
  • Keno Martz: 6.70%

These improvements demonstrate that each athlete made substantial strides in acceleration and explosive power. One of our biggest successes from this 12 week period was helping Andrew Elwer. On day one, Andrew was not dunking. It was very clear that he had the potential to do so we just needed to help him unlock it. On our last day Andrew threw down his first dunk. This was a great moment for both Andrew and VA because it showed that through targeted speed training and improvement in jump mechanics Andrew improved his vertical in the weeks leading up to the season. 

Training Highlights

    1. Plyometric Training: Exercises included box jumps, depth jumps, and single-leg plyometric drills to increase power and explosiveness. This added strength was crucial for improving the quick-burst acceleration needed for short sprints.
    2. Acceleration Drills: Key drills focused on body positioning, leg drive, and ground contact time, all essential for powerful acceleration in the initial 10 yards. Improving form and technique allowed athletes to generate force more effectively, translating into faster sprint times.
    3. Top-Speed Development with 25-Yard Flys: By incorporating 25-yard fly drills, we helped athletes tap into and sustain their maximum speed. The technique and endurance built through these drills played an important role in enhancing their overall performance.
  • Athletic Truth Group (ATG): We were able to incorporate ATG style warm ups to help supplement that in the workouts. The idea behind this was to subtly add longevity in each guy through improving their overall lower leg strength and introducing the backwards sled. 

Takeaways & Next Steps

The Verus Methods proved effective not only in measurable speed and vertical improvements but also in the athletes’ confidence and understanding of proper technique. Delphos St. John’s athletes are now better equipped with the tools they need for elite athleticism while enhancing skills that will serve them well in their upcoming competitive seasons.

Our work with Delphos St. John’s is an example of the impact that dedicated, structured training programs can have on the youth when done intently. The energy, focus, and intensity of the Blue Jays is the real reason they saw these improvements. We are excited to continue to work with the program to help build the Game-changer mentality within the Blue Jays.

Guide to Shin Splints:

Guide to Getting Rid of Shin Splints

 

Problem: The tibialis anterior muscle is responsible for dorsiflexion (lifting the foot upward). Weakness in this muscle can lead to improper foot mechanics, contributing to shin splints. Why am I qualified? Well I struggled with shin splints for almost 3 years. I never had a solution. I worked with athletic trainers and no one could give me solutions. They gave me band aids, which provided temporary relief. I am only interested in solutions to problems. 

 

Solution:

  • Strengthening Exercises:
    • Tib Raises with Tib Bar: Using a tibialis bar, perform tib raises to strengthen the tibialis anterior. Stand with your heels on the ground and lift your toes towards you. Perform 2-3 sets of 10-15 reps.
    • KOT Calf Raises: Perform knee-over-toe calf raises to strengthen the calves and improve ankle mobility. Stand on a step with your heels hanging off and lower your heels, then push up to the balls of your feet. Perform 2-3 sets of 10-15 reps.
  • Balance and Stability Training: Incorporate exercises like single-leg balances to improve overall ankle and foot stability.
  1. Tight Calves
  • Stretching Routine:
    • Gastrocnemius Stretch: Stand facing a wall, step back with one foot, and lean forward. Hold for 15-30 seconds; repeat 2-3 times on each side.
    • Soleus Stretch: Bend your back knee slightly to target the lower calf. Hold for 15-30 seconds; repeat 2-3 times on each side.
  • Foam Rolling: Use a foam roller on your calves to release tension.
  1. Improper Use of Dorsiflexion
  • Focus on Dorsiflexion: Engage in walking drills, ankle mobility exercises, and pay attention to your foot strike during activities.
  1. Poor Landing Mechanics in Jumping
  • Jumping Mechanics: Practice soft landings, plyometric drills, and strengthen your lower body for better landing stability.

Conclusion

 

By addressing these four problems and incorporating the specified strengthening exercises, you can effectively reduce the risk of shin splints and enhance your performance. If symptoms persist, consult a healthcare professional for further guidance.

 

Where to start?

Look, I get it. It looks cool, you’ve had results, you have experience, but where the heck do I start?

 

Do you want to improve basketball skill? 

If yes, you should head to this link, and look on the schedule for basketball group sessions. These are sessions focused specifically on basketball skill and development and are great for all ages. We have multiple coaches in these workouts so it is very easy to group athletes based on skill levels.

 

Do you want to get stronger, faster, more athletic, or prevent injury?

Use this link to go to the schedule and look for sessions called “Verus Standards”. This is where we focus on speed, agility, jumping, and apply the ATG methods. These workouts are carefully crafted to help your son or daughter progress at a pace that is based on their starting position. Don’t feel like they are “too much of a beginner” to start. Ryan is well versed in scaling his methods to help the needs of any individual

You may need to create an account, but this will be our centralized place to see our schedule and pay for sessions. This has helped make everything we do even easier on parents. As always my business line is always available. Feel free to shoot me a text at any time with questions you may have.

Verus Athletics Business Line: (419) 322-8084

How Can Verus Athletics Help Me Reach My Athletic Goals

How Can Verus Athletics Help Me Reach My Athletic Goals?

At Verus Athletics, our mission is to elevate athletes of all levels by providing elite, results-driven training. Ryan Christie, our head trainer, brings years of experience working with top-tier athletes across professional leagues, Team USA, and Power 5 collegiate programs. Each program is tailored to your specific needs, whether you want to increase your vertical jump, improve speed, or gain functional strength.

We’ve seen incredible success with clients like Josh Thorbahn, who added 7 inches to his vertical and earned a college basketball scholarship, or Grace Vanslooten of Team USA, who enhanced her athleticism and skill with Ryan’s off-season training.

Our approach integrates tried-and-tested methods, like ATG training, designed to injury-proof athletes and enhance long-term performance. ATG (Athletic Truth Group) has been groundbreaking in improving mobility, strength, and endurance, ensuring that athletes not only reach their goals but also sustain peak performance.

At Verus, we don’t offer cookie-cutter workouts. Every session is built to target your weaknesses, whether that’s speed, agility, or strength. More than that, we work to build your confidence, ensuring that you’re mentally and physically prepared to push past your limits.

Whether you’re a JH/high school athlete, a college prospect, or already competing professionally, Verus Athletics has the tools, expertise, and environment to help you achieve your athletic goals. If you’re ready to put in the work and transform your performance, we’re here to guide you every step of the way.

 

What Makes Verus Athletics Different

What Makes Verus Athletics Different from Other Performance Gyms

At Verus Athletics, we push every athlete to reach their highest potential, and a critical part of that journey is building confidence. Ryan, our head trainer, excels at helping athletes believe in their ability to improve through targeted training and consistent encouragement. Success at Verus isn’t just about improving physically—it’s about boosting mental fortitude and self-assurance.

One of the key factors that makes Ryan stand out is his ATG Level 2 certification. As one of only two trainers in Ohio to reach this level, Ryan uses Athletic Truth Group (ATG) principles, a groundbreaking system in the industry that focuses on injury-proofing athletes, developing real-world strength, and increasing mobility. The ATG system has gained global recognition because it challenges the conventional limits of athletic training by emphasizing movements that strengthen the body’s most vulnerable areas, such as the knees and ankles.

Ryan’s ATG expertise is a game-changer for athletes looking to not only perform at their peak but also sustain long-term, injury-free careers. Ryan’s ability to apply the ATG methodology has helped athletes like Josh Thorbahn add 7 inches to his vertical and break school records for points in a game. Josh credits Ryan’s guidance for helping him secure a college basketball scholarship, showcasing the effectiveness of ATG.

At Verus Athletics, Ryan combines his expertise, experience as an athlete, and ATG certification to design programs that go beyond standard training methods. The results are undeniable: athletes not only improve their physical performance but leave with the confidence to face challenges on and off the field.

Are you ready to unlock your full athletic potential and gain the confidence to conquer any obstacle?

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With Ryan’s blend of cutting-edge training methods and a dedication to building confidence in every athlete, Verus Athletics stands as a premier destination for those serious about reaching their next level.

Why Speed?

When it comes to athletic performance, speed training is nothing short of a cheat code. Whether you’re a basketball player, golfer, volleyball player, or any other type of athlete, speed training has the potential to transform your game in ways you might not expect. It’s one of the most efficient and impactful ways to build strength, cut fat, and even boost your body’s natural production of growth hormones. But what most people don’t realize is that speed training isn’t just for sprinters—it’s for **every athlete, in every sport.**

Why Speed Training is Essential for All Athletes
The ability to move faster, react quicker, and explode with power applies to every sport out there. From golf to volleyball, speed plays a critical role.

Take golf, for example. Most people think of it as a slower, skill-based game, but generating power in your swing is all about explosive rotational speed. The faster and stronger your body can move through the swing, the more power you’ll generate, and that comes directly from training for speed. These are CNS based movements and the more your CNS is activated the more you’ll be able to apply that in your swing.

In volleyball, speed is everything. Whether it’s quickly reacting to a serve, moving laterally across the court to block, or powering up for a spike, the ability to move fast and efficiently gives players a significant edge. It’s not just about jumping high; it’s about getting into the right position quickly enough to make the jump count. Let alone the impact increasing your speed can have on your vertical.

Now, let’s talk about something all parents should know: the true scientific benefits of speed training.

The Science Behind Speed: Strength, Fat Loss, and Hormonal Boosts
Speed training isn’t just about running faster. There’s a lot more going on under the surface. When you sprint at 95% or more of your max velocity, the forces placed on your body are incredible. In fact, when you sprint at top speed, your hamstrings absorb forces equivalent to six times your body weight. No exercise in the weight room, no matter how heavy, can simulate that kind of stress on the muscle. This level of force leads to increased leg strength that directly translates to improvements in every sport.

Then there’s the fat-burning effect. High-intensity speed training spikes your heart rate and metabolism, creating an afterburn effect known as excess post-exercise oxygen consumption (EPOC). This means that even after the workout, your body continues to burn calories at a high rate—helping athletes stay lean and explosive.

And here’s something that often surprises people: Speed training has a massive influence on your body’s hormonal balance, especially when it comes to HGH (Human Growth Hormone). Studies show that two 20-second sprints at maximum effort can boost HGH production by up to 200%. HGH plays a critical role in muscle growth, recovery, and overall physical performance. This means that with just a few sprints, you’re naturally enhancing your body’s ability to build muscle and recover faster.

Why Speed Training is Irreplaceable for Athletes
One thing I always stress to athletes and parents alike is that speed training is irreplaceable. Sure, lifting weights is important, but nothing mimics the level of force on your hamstrings and lower body like sprinting does. When you’re sprinting at max speed, the biomechanics and stress on your muscles are simply unmatched by any exercise you can do in the weight room. That’s why every single athlete I train—whether they play football, basketball, soccer, golf, or volleyball—includes speed work as a key part of their training regimen.

Take this for example: A basketball player might need to sprint down the court on a fast break, but a volleyball player needs the same explosive speed to move from one side of the net to the other during a rally. A golfer might not sprint during a round, but the fast-twitch muscles developed through sprint training can add serious power to their swing. The foundation is the same: you need to be explosive, quick, and strong to succeed in any sport.

Why Every Athlete Should Train for Speed
So, when parents ask me whether their son or daughter should incorporate speed training into their routine, the answer is always a resounding YES. Speed is the common thread that ties all sports together, and when trained properly, it has a domino effect on every other area of athleticism. In fact, we can even determine an athletes “readiness to perform” by training speed! When your son or daughter is no where near their PR in a specific speed event it is evident that they are not performing for a specific reason. Are they over-working, not sleeping enough, not eating enough, or simply just need a day off? Great, now we can help make those informed decisions through our speed training.

In conclusion, speed training improves strength, enhances your CNS, promotes fat loss, and boosts recovery—all critical components for an athlete’s long-term success.

If you’re serious about giving your child the edge they need to compete at a high level, speed training could be the missing link. It’s not just about running fast—it’s about building a body that’s strong, explosive, and capable of performing at its peak in any situation. And in my experience, that’s a game-changer for any athlete, regardless of their sport.

Who should Train with Ryan?

I was asked an interesting question the other day:
“Ryan, I’m not a basketball player, but I really want to work with you. Do you have workouts for people other than hoopers?” 

I was taken aback because that’s never been the point. My workouts, outside of basketball-specific court drills, are for ALL ATHLETES. It’s not about focusing on a single sport; it’s about building overall ATHLETICISM. Whether you’re on the court or not, every athlete needs to train like an athlete first.

 

Think about it—basketball players shouldn’t just be hoopers, they should be well-rounded athletes. If I were to train a golfer, 85% of the workout would be exactly the same as someone training for basketball. The last 15% is where we would differ to dial in sport-specific movements.

The science behind this approach is simple. Speed training benefits everyone. It fires up your central nervous system, makes your legs stronger, and has a massive impact on your body’s chemical structure. Did you know just two 20-second sprints at max speed can boost your body’s natural production of HGH by 200%? That’s like unlocking a cheat code for gains.

And it’s not just basketball—volleyball, football, golf, you name it. A simple example would be how every sport demands strong quads. In my experience what I’ve found is that The ATG split squat is one of the top ways and biggest bang for your buck exercise to strengthen the quads. That’s why it’s a staple in every workout I design. 

The message here is simple: Athletes are athletes first. Sport-specific training matters, but it’s only a small part of what we do. The real work is in building the foundations—strength, speed, and athleticism—that apply to every sport.

So no matter what sport you play, when you train with me, you’re training to be a better athlete overall, not just a specialist in one area. It’s time to elevate your game.