Here we are, part 3 of this series. If you have missed part 1 and part 2 then be sure to catch up so this all makes sense. As promised from article 1, this specific article will elaborate on how to use the ViPR. Many S&C coaches have them or want them - but do not know how to use them since there are SO many movement choices.
Additionally, for those who were at the KU Sports Performance Clinic in Feb a lot of what I talk about here will make sense - many of the words, expressions, and movements mentioned will come from that event and some of the coaches presenting. If you were not at the event, but want to be able to get a sweet t-shirt that supports the late great Coach Kurt Hester then click here to purchase the shirt. When you buy the shirt all proceeds go to the Hester family - win. win! Now, lets get into the nitty gritty.
Movement and Locomotion - The Sprinkles
Why does this matter? Is there a difference - you bet there is and this is something we talked about in DEPTH at Towson back in the summer of 2018. These words came from Chatman (and maybe Droege) while Houng, Joe, and I learned it. Chat learned it from The Gray Institute Applied Functional Science (TONS of coaches have learned from here, but only Chat and a few others give credit to the Gray Institute and AFS - idk why but at SCN we are working to fix that and are having Doug on the podcast in 2026).
Movement is any drill where you move in space (yes all 3 directions) but do not travel anywhere else. So a lateral lunge is a movement drill. Locomotion is where you move in space (in all 3 directions/planes of movement) and travel a set distance. So a high knee carioca drill is locomotion. BW squat = movement, high knee run = locomotion. Therefore, most of the time in your training sessions you will do movement drills paired with your various A, B, C, etc...blocks of training. You may do traveling drills in your warm up. If you want to combine the two and do movement drills followed by traveling drills you would be SPOT ON and this is something we talked about in this blog here on SCN. The idea was first born from Zach Decant, and then adopted by us at Towson via Kyle Hashimoto learning from Zach. Here is a few great movement drills to add into the warm up:
ViPR RDL Reach Matrix (click for video)
Common Lunge Matrix + Reach Matrix (click for video)
ViPR Forward Walk Athletic Position with 45 down rip (click for video)
This closest drill is actually a locomotion drill and it comes from Coach Sleeve. He had it during his presentation and I really liked it. He has athletes using a 45lb plate. I like the ViPR PRO for the added length and difficulty for the whole body.
In this warm up you can even sprinkle in some "sport specific" movements that can help you with sport coach buy in. Maybe you don't have any B/S with sport coaches bother you - bless you. You are one of the lucky ones. Even so, why not add some of these movements in to have an "insurance policy" with the sport coach.
ViPR Split Stance Forward Punch (click for video)
ViPR Side Toss Rotation (click for video)
"Traditional S&C" - The Cupcake
This cupcake and sprinkle analogy game from coach Bobby Stroupe when he presented at the KU Sports Performance Clinic. His analogy echos what I have said about this stuff being the frosting on the cake. People don't eat frosting without cake, and don't eat cake without frosting- we need both! The same can be said for lifting. So the above stuff is the sprinkles/frosting on the cupcake - all the other "traditional" stuff is the actually cake.
This includes your Olympic lifts, squat, bench, deadlift, RDL, press, chin, carry, etc...This is the stuff that 99% of S&C coaches know really well. I don't feel as though I need to cover this section in as much depth since this is what so many of S&C coaches focus on. If you need more help with it - go to our SCN YouTube page and dive into that. If you still want more help and are not a SCN member then click here for info on trial memberships.
Does This Stuff ACTUALLY Work?
Sure does. If you were at the KU event you saw coach Sleeve using MANY of these drills on the field. He was taking 2 KU Football players and a handful of attendees through these movements. Like I said above, the ViPR Forward Athletic Position Walk with 45 down rip locomotion drill came from watching Sleeve coach a similar drill. Another drill that Sleeve had in was the lunge matrix (again shout out the Gray Institute) with reach matrix - but making sure to reach same side and opposite side as the moving leg (AGAIN shout out the Gray Institute). Take a look at the movements below.
This movement is a rotational lunge with same side reach:
While this movement is a rotational lunge with opposite side reach:
Both are important to do - and both expose different parts of the tissue, nervous system, and body as a whole. Which is why you can simply add it to training as ViPR Rotational Lunge + Reach Matrix (click for video)
How Can YOU Make This Work Without Overthinking It
This will be heavy on the exercise list side. You can choose what movements you want to put in and where you want to put it. Based on article 1 here is how you fit them into your training:
Warm up: 1 set of 10-12 reps (5 or 6 each if unilateral)
Pair in A or B block: 3-5 sets with 6-8 reps (3 or 4 each if unilateral)
Pair in C or D block: 2-3 sets with 16-20 reps (8 or 10 each if unilateral)
Click here for the lift instruction playlist on our YouTube channel to see 30 different ViPR movements.
Favorite Warm Up Movements:
ViPR Half Kneeling Hip Flexor to Hamstring (click for video)
ViPR Skip Skip Lateral Lunge (click for video)
Now, while these are great movement in warm up - they also are GREAT to add in the A block of training. Why? These are amazing for opening up the groin/hip area. By adding these to the A block as a mobility drill they will help support the A block movement without taking away any of the intended power development (A block is usually where the Oly lifting or jump training occurs). This will also serve as a great pre-mobility drill for the B block and that strength development.
Use Cases Across the Training Calendar
Remember, this will ALL depend on the room you have and athletes you have. In the off-season you can use this in the GPP style conditioning mentioned from article 2:
Lateral Lunge pick up and drop x30seconds
Base rotation x30seconds
Forward lunge with diagonal reach x30seconds
Forward/backward pivot x30seconds
Rest 2minute (or let other athlete(s) work - then repeat for 2-3 more rounds)
Goblet Squat x 30seconds
Base rotation x 30seconds
Forward lunge with diagonal reach x 30seconds
Push Up x 30seconds
Rest 1-2minute (or let other athlete(s) work - then repeat for 2-3 more rounds)
Lateral Lunge pick up and drop x 30seconds
Sit up x 30seconds
Burpee x 30seconds
Forward/backward pivot x 30seconds
Rest 1-2minute (or let other athlete(s) work - then repeat for 2-3 more rounds)
In-season you can add these movements all in the warm up to ensure the players are extra prepared for training. Or, you can add lots of sets of these into your warm up sets of the A Block - in this way you will be warming up like I spoke with Dr. Kelly Starrett on his Cheeky Mid Weeky.
In the RTP setting you can use this to condition the tissues to the eccentric to concentric action that will happen when running, jumping, or change in direction - but you are doing so in a more controlled and safer environment. Athlete stays safe, medical staff stays happy with you, but the athlete is getting his or her tissues prepared for subsequent harder sessions - win, win, win, win.
Simple Template
A1. RDL 5x4
A2. DB Box Jump 5x4
A3. Altitude Landing 5x4
A4. ViPR Half Kneeling Reach Matrix 4x3e way
B1. Back Squat 4x4
B2. SA DB Row 4x4ea
B3. ViPR Side Toss Rotation 3x5ea
C1. ViPR Halo to Rotational Lunge 3x8ea
C2. SL DB RDL 3x8ea
C3. Cable Chop 3x8ea
D1. Seated Calf Raise Iso 2x30sec
D2. Seated DB Tibialis Anterior Shin 2x20e
Conditioning:
ViPR Rotational Squat plus Reach 45 degree up x20 seconds one direction
Straight leg sit up x20 seconds
ViPR Rotational Squat plus Reach 45 degree up x20 seconds the opposite direction
Front plank x20 seconds
ViPR Forward Decel Lunge x 20 seconds one direction
Side plank x20 seconds
ViPR Forward Decel Lunge x20 seconds other direction
Side plank x20 seconds other side
Add a break for 1 minute after the second side plank if you see fit.
Repeat this for 2-4 more rounds depending on the time of the year.
Wrapping It Up
First off, thanks for reading this and making it this far! I hope you see that these movement/locomotion drills serve to compliment the traditional stuff. The traditional stuff is the cupcake. The movement stuff is the frosting and icing. Do not have a cake with to little frosting - that is dry. Do not have a cake that has too much frosting and not enough cake - it doesn't taste good.
Make sure you have 85-90% being the tried and true strength work. Then add in 10-15% of this new stuff. You will get a ton of bang for your buck with it. Especially if you get the heavy ViPR PRO - it is like lifting a hay bale without the mess. So yes, think about those midwest farm strong kids - now imagine being able to do that style of lifting combined with the SBD, Olympic lifting world, and on field sprint/COD work - now you have som ROBUST athletes that are prepared to practice and play games. Happy coaching!
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