Transcription
This is Nathan Palmer. He's Cole Palmer's cousin and a strength and conditioning coach who has worked with elite footballers like Cole and Lucy Bronze. Today, he put me through an acceleration session he uses to make elite players faster. This workout requires no fancy equipment and can be replicated practically anywhere by anyone. If you want to become a more explosive footballer, you're going to want to watch this full session.
What's going on guys? I'm extremely excited about today's video. I'm here with Nathan Palmer. Nathan, welcome.
>> Thank you.
>> Appreciate you. Hey, thanks for coming out.
>> No worries, man.
>> So today, the plan is for you to run me through an entire agility speed session.
>> It's more of an acceleration session. Um yeah, obviously speed as well, but not so much agility, more just linear straight acceleration.
>> Yeah, speed. Okay, I mean that's very light on my game, so I'm excited to to see that.
>> I'm excited to see what you've got, man.
>> Yeah, we'll see. But anyway guys, Nathan Palmer works with elite footballers, mainly in England, but all over the world.
>> the world. Like I've got a big online following, so the majority of my stuff is done online. Um but essentially, I still work with a few players in person.
>> Awesome. So, let's hop in the session. Acceleration session, speed session. Let's get into it.
>> Let's get into it.
Neck rolls, so you're going to go five each side. Just all the way around. All the way around. This is something that people miss out a lot because they just think when you when you're doing speed work, it's all legs, but upper body needs to work as well.
>> Yeah, I think out of all of my warm-up sessions, I've never done a upper body thing.
>> So, here we go. So, five each side and you're going to trunk rotations. You're going 10 each side. I've got the session planned on my phone, so if you see me looking at my phone, I'm not on Instagram, don't worry.
>> You're not sliding in any girls' DMs, you are?
>> Definitely not. Definitely not, mate. So, you go hips. So, 10 one way, 10 the other.
>> You start every single session with a similar warm-up like this?
>> If I'm doing like full on acceleration, yeah. Um your body needs to be warm. Body needs to be ready to go because full acceleration is probably the toughest thing you're going to do because it needs maximum effort every single rep. So, you need to make sure the body's warm. Yeah? Now, we're going into an inchworm walk, which is basically here, starting position, walking out, engage the core, back up, walk out, engage, back up, and you got five reps. Make sure you're stretching them hamstrings out. Good. When you're at the end position, just squeeze everything. Glutes, abs. Yeah, good. Perfect. Five. Right. You got reverse scorpions. You've probably done these ones before. Here, out wide. One, reach all the way across. Two, and then you got five each side again. Perfect. Easy. Good. Hamstring sweeps, first one. So, in here, sweep, few steps, sweeps. Yeah, good. Knee pull. Just kick out and step down. Pull it down. Sort of like a B skip, but slow B skip. Yeah, without a skip. Good. Let's drive it down faster if we can. Yep. Good pull. Good. Now, in here, pull, lunge, reach over the lunging knee, okay? More over your shoulder as well. Yeah, so when somebody normally reaches, you just go there. I want you pulling back so you are getting a stretch on this hip flexor.
>> Yeah?
>> And you hovering, or do you want it on the ground?
>> be on the ground, that's fine. Don't worry.
>> Good. Hands on head. Up. And over. My hips are a bit stiff, so Yeah, good. Perfect.
>> Do you change up the warm-up activation for younger players at all or
>> Yeah, of course. I mean, doesn't have to be as detailed, I would say. I mean, I still want them to grasp the movement, so we just try and keep it a little bit simpler because when you're trying to do this with a say it's 12-year-old the movement isn't there anyway, so we we sort of say dumb it down a little bit.
>> Yeah.
>> And just make it a little bit more simpler. But with you, need to make it um Exactly. So Yeah, you need to make sure the body's working right. Okay, so now leg swings. So we're here. Opposite arm, opposite leg. So alternate all the way through. This time driving up, hold it. Bend at the top. Make sure we're switched on. Perfect. Get that spine working.
>> Never done this one. I like this one.
>> Yeah? You've got to use obviously your standing leg, your glutes to stabilize.
>> Perfect.
>> I think it's cool how like I can go through a full career not doing certain things and then just never have done it through an exercise where there's so many out there.
>> There's so many. So we're going to be down now. 10 bridges. Just your normal. Yep. Keep your heels flat on this one. Going to move into that one in a minute. Good. You got 10 reps, then you're going to five single leg each side. Perfect. So speed was your thing?
>> Speed, yeah, and just work rate.
>> Yeah?
>> Yeah, like literally just 90 minutes.
>> Now this one, sorry. It's going to be a little bit further out. Heels into the ground, toes to the sky.
>> Mhm.
>> Activate the hamstrings a little bit more.
>> Yeah, it was literally just I was the full-back wing-back that would just
>> Yeah, just up and down.
>> High-speed running.
>> That's it, man. That's what got you to where you are now, so it just shows the hard work that actually needs to needs to be there.
>> Yeah. And you can't always rely on the technical ability, like But yeah, that was the whole thing, just try to run as much overlap and whipping crosses, just think that I was good at.
>> Good, man.
>> Do it that way.
>> Right, so we're going to stand up now. Going to move into some light plyos. So, first one is just it's called ankling, really. You just want to hop. It's like a a step. It's not like a skip, really. And yeah, don't want to be on your toes too much. I want you to hit the ground hard. You're going to go there and back. And really apply some force into that ground.
>> Yeah.
>> And get them arms working as well. Yeah. There we go. Great work. Now, we're going into standard pogos. So, toes to the sky. We're going to work Yeah, we'll work to the blue. There we go. There's his spring. You're going to stay facing forward. You're going backwards.
>> Yeah.
>> Same thing, pogos as well.
>> Same thing, yep. Good. That's why you're so quick.
>> Always crazy, huh?
>> Yeah. So, this time, single leg. Yeah? Same, working all the way there. And we'll just go face me. So, turn it round and go the other leg. We're going for A skip, and we're going to start on the byline because we want a 20 20 m 20 yd A skip. You know A skip?
>> Just uh Yep.
>> Good. Okay. Nice. Mechanics are perfect. What I want you to do this time is apply a little bit more force. Yeah? So, think about actually stabbing the ground. Letting that force drive you up. That was a bit labored, I would say. So, intensity needs to ramp up a little bit. Harder. Yep. There we go. Into the ground. Yep. That's it. Good. Good. Difference?
>> Yeah. A lot of it. Even though I was focusing so much on that, the footwork started messing up a little bit.
>> Yeah. Yeah. You're trying to get
>> I was doing it so hard. No, it's good, but yeah, when we're doing these sort of drills, the idea is to develop power. So, if you're not applying the right amount of force, yeah, it's not not going to do much, really. It's good for the mechanics, but what you really want to
>> Yeah, that makes sense.
>> into the ground. So, this time B skips. So, B is there. Drag it through. Again, drag it through hard. You want your foot to land pretty much directly under the body. You don't want it to be You don't want it to be there, or so you don't want it to be there. There's There's no force production there. So, directly under and it's going to bring you forward. Yeah? Yep. Yep. Yep. Good. stuff. I would say you don't need to extend so much.
>> Mhm.
>> Just
>> Okay.
>> Just to there. If you need a breather, you can take it.
>> Should be good. Yeah, that's it. That's much better. Good work. Quality. Quality. Right. We're going for normal skips for height this time. So, here. Yeah, focus on trying to get as high as high as possible on this one, yeah?
>> And all this that this is like all activation. But all this stuff still
>> This is still classes activation. I mean, the the pole goes Yeah, still activation. Towards the end of the session or at the end of the session we'll actually do some power work.
>> Uh-huh.
>> Um but yeah, this is all making sure the body's ready to go and ready to actually
>> Even this though, like doing this, do you think this helps your speed, acceleration?
>> it's just the mechanics of things. Yeah, it's the mechanics of moving like this, your arms and your legs in sync. Once you start building better mechanics, it's going to turn you into a better sprinter because the the driving force is your arms. As much as your legs do the work, if you can't move them arms, then then it's not going to be as fast. So, yeah, 100% it helps. Yep. Yep. I mean, this does building power, though.
>> Yeah.
>> Yep, and again, you've got one more. Yep. This time, you're going for distance rather than height. So, you're going to push out a little bit further, drive your hips forward. Same thing. Yep, so push through, push through. That's it, good. Hey, there we go.
>> I like it where it's like even distance different stuff like that.
>> Yeah.
>> I start focusing on just pushing
>> I'm not focusing on what the body's doing.
>> Yeah, yeah.
>> After one rep, I think one set, your brain will Yeah, switch back on and pick it up.
>> Same thing the other set?
>> Yeah, same thing. Push it through. Push. Yep. Sit, good. Yeah, love it, love it. Great stuff. We're going to do some scissor runs.
>> Okay.
>> Yes, love it. Great work. Quality. Same again. Good stuff. I'm going to go into an ISO, so an isometric movement.
>> Mhm.
>> Yeah, this is more sprint specific. Yeah, so you're going to be in a position here and you're just going to push into the fence as hard as you can, but pushing through the mid part of your foot.
>> Uh-huh.
>> Okay? So, that is the ISO there and you're pushing, pushing, pushing. It's an over coming isometric. So, applying as much force as you can through Yep, and it's only going to be working for 8 seconds. Okay? You working out yet?
>> Yeah.
>> Good. So, three two one and relax. Good. Other side?
>> What's the main benefit of of like adding isometrics?
>> It's just developing a lot of strength through certain positions, especially in this position cuz when you are sprinting, really and truly, you want to be pushing off mid part of your foot and you don't want your heels to
>> Mhm.
>> sort of drop cuz that's force lost.
>> Yeah. Yeah.
>> In a sprint, if you can push off there and there, it's actually what we need and we're just just teaching the body to be able to withstand force through that position.
>> Mhm. All right. One. Two. Three. Good work. Five. Six. Seven. Good. Eight. Well done. Relax. Relax. You got one more of those.
>> And what about the like gym work? How much do you think gym work adds to your speed and acceleration compared to this stuff?
>> Compared to this stuff, massively because you build the strength in the gym to be able to apply the force through through through the ground.
>> Yeah.
>> So, it goes hand in hand. If you're not strong and not powerful, I mean, there's some cases where players are just naturally rapid without even working in the gym, but if you're not somebody that's like that, it's going to amplify your results on on here. So,
>> I like that.
>> Yeah. See you ready to go again? Two. Yep, three. Four. Five, good. Six. Seven. Eight. Done. Two. Three, come on, push. Four. Push, push, push. Five. Six. Seven. Eight. You're saying push. You can see you're actually pushing a little bit more.
>> Yeah.
>> So, yeah, it's weird how the brain just picks up something like that.
>> That's why I like having a coach so much just cuz it's like you can always do your own thing, but
>> Yeah.
>> you're going to slack off slightly here and there.
>> It's just natural. It's sort of subconscious. You don't even think about it. But then when like I just said push, you could actually see you physically pushing a little bit more. And with exercise like that, it needs to be maximum to get the most out of what we're actually trying to do. So, we're going to go into a little bit of um wall drill, so just some flight mechanics. We're going to stick here as well. So, first one is going to be a switch. So, position, we want everything nice and straight. So, in line, knee, hip, and just over the spine. Here, all we're going to do when I say switch is switch. I want you to be in that same position. Do you not let your heel drop down, okay? So, we're here, upright, switch. Yeah? So,
>> Yeah.
>> idea is sharp as possible. With this one, you always make sure this toe is cocked because essentially you're not going to be sprinting with your foot like this.
>> Yeah.
>> So, always toes to the sky. Body's looking good. Heel doesn't drop on this side. Right, tap the ground. Switch. Good, perfect. Switch. Switch. Switch. Good. Switch. Switch. Switch. And last one, switch. Good work, perfect. Right, next one we're going in is double switch. So, self-explanatory.
>> Yeah.
>> Yeah. When I say switch, we're going to go four out of five. Switch. Switch. Good. Switch. Switch. Nice work. Yep. That's four.
>> Oh, yeah. Last count. Four is hard to count to.
>> Hey, do you know what? That's That's when I know you're working because if you Yeah, the fact that you're losing count is what we need. Right, a little bit higher. Tiny bit. There we go. Switch. High on the back foot. Yep. Switch. Not too high. A little bit like Yeah, perfect. Switch. Switch. Good. That's it. Relax.
>> I'm glad I got fit before this, too.
>> Yeah, they said that you was fit, so I thought, right, we have we're going to go in with a sort of higher-end session. So, yeah, we're going to move on. Um I'm happy with with that. Now, what we are going to do is some accelerations now.
First one we're going to start with is just a push off into an acceleration. So, starting kneeling. And we're only going to accelerate to that red ball, I'd say.
>> Okay.
>> That's about 10.
>> Yeah.
>> Um just before the penalty spot, that is.
>> Yeah, that seems about 10 m.
>> Yeah. So, idea is here into the ground. Apply that force. Apply it, and we're going to turn and just push through. So, this has got to be done with maximum intent, yeah? So, in there. Push. Push. Push. Push. And really, your head really shouldn't come up. You should be in that position where you're still there there, not even looking up.
>> Mhm.
>> And it You look up normally on a accel about 20 m. Um that's when you start to look up and start driving through, but we're just focused on the first 10 this time.
>> Okay.
>> Yeah, so into the ground, push off. I want to see what you're made of. Now, we'll take take this one 70-80.
>> Get used to it.
>> Just to get used to the movement. And just so the body knows what's going to happen.
>> it or should I just go on me?
>> No, I'll call it.
>> Okay.
>> Go. Yes, she good. Good. Good. Try and stay a little bit more. Head down a little bit.
>> Okay. Yeah.
>> And when when we're pushing off, lift that knee up. And jab the ground. Okay. We'll do one more. No, we'll do the other side. So, face the other way. And same again, 70-80.
>> If that's 70-80, I can't wait to see what 100's like.
>> Go. Yes, good. Good work. Good work.
>> That's been my big problem with the doing acceleration speed work is that I'm used to being a footballer where it's like any of you go on max short rest go for the start.
>> That's sort of repeat sprint ability, but we're not working on that right now.
>> Yeah.
>> You need to be You need to actually have your rest for your body to be able to produce the force that it needs.
>> Yeah.
>> So, So, yeah. Have your rest. You've got a bit of time. So, start with the half kneeling. One each side. And just attack it as much as possible. I want to see this super sharp. Go. Yes. Great work. Walk it in. Take your rest.
>> How often do you think footballers should do something like this?
>> All right. He's got to be doing this once a week depending on how many how much they play.
>> Yeah.
>> If they don't play at the weekend, twice a week I would say. If they do play, you're going to get a lot of exposure.
>> So, I'd say maybe just a touch up in the week.
>> Mhm.
>> Um Yeah, that's that's that's that's about right, really.
>> Yeah.
>> Go. Good stuff. Good stuff. Great work. What's your max speed? Can you remember it for me?
>> Yeah, it was like 34 km an hour.
>> That's quick.
>> So, not the fastest, but not but decently fast. Not the slowest. Yeah, we had some guys like especially in America USL, you get guys that are just athletes.
>> Yeah, that's it. I feel I feel like that's all one of the I mean obviously you get athletes throughout the game in in the Prem. But I say that's the advantage over here more than the technical ability. Cuz you you you're just athletes and
>> Even for me like
>> on it out from a younger age cuz like you've got the American football like who just they're in the gym from how like 14 you probably a bit younger. Um, and yeah, that's what I'd say the main differences is yeah, between here and there.
>> Do you think we do it too much?
>> Um, it's hard to say cuz I'm not fully dove into like dove into sort of
>> Do you think like English academy players could be doing more?
>> Of course.
>> Yeah, of course they can always do more.
>> Do you want another one of these or are we
>> No, I'm going to do falling stars now. So Falling star is basically just tiptoes, fall as much as you can, and you're going to push right off. So with that don't plant that foot here. Bam, heel should be up. Think about it.
>> Yep.
>> So same again. Red spot. Yes, nice work. So, we're going a little bit further now. So we're going to hit 20 m.
>> Okay.
>> And we've got four runs. Um, and that's going to be the main bulk of it. You've overall you've hit 40 m and then we're going 80 m 120 m in a session. That's around about right. You want to expose yourself to around 200 m per week all by acceleration. So if you did this again towards the end of the week, then yeah, happy days.
>> Makes sense.
>> Yeah. So, hand on sort of upper hip foot there and you're going to be in a position where you're already ready to push off. So, even if you want to just give yourself a little rock before you start, that's going to just give you that little bit more momentum and then you're going to explode through driving this hand forward and then obviously pushing through. Okay. So, here You want to be up more. Yeah? So, there we go. And if whichever distance you want on there, whichever feels more comfortable. Like I feel comfortable just a little bit closer just so I can push off that side as well. And then from there it's just a case of pushing off, driving hands through and keeping your head sort of looking down.
>> Yeah. How was that? Not bad. Just trying head down a little bit more and try and be a bit a little bit looser.
>> Okay.
>> Yeah, rather than stiff upper body, try and let you just let yourself flow. Obviously in football you're rarely going to sprint in a straight line. But if you're developing speed, this is what you're going to want and then you could do like a change of direction day sort of later on in the week. And that's where the real bang for your buck is.
>> Yeah.
>> Um because football is all about changing direction multiple multiple times in a game.
>> Mhm.
>> And that's where you can gain a little bit of extra speed if you can do that well. Yeah. So that's another thing to sort of think about towards the end of the week.
>> Yeah, that makes sense. Like when I was growing up too just completely no education just gut feeling with my workouts and stuff. I would train and then afterwards like some days I'd be like, oh I'm doing more of a fitness stuff. Like more more fitness where I'm doing box to box runs, really short rest. And then a different day I'm like, okay I want to do a lot of like zigzag cutting, reactive like change of directions. And the other stuff is like, okay now I'm just hitting top speed or just accelerating. Didn't do a ton of it cuz it's like feel a little weird doing it by yourself without a coach.
>> Yeah, 100% but
>> But like you've got you're on the right track. It's 100% especially in off season, like that is probably perfect, I would say.
>> Mhm.
>> You got three different days, acceleration, and change direction. And even decel.
>> Mhm.
>> Um and then top speed as well. So, yeah, you're on the right You're on the right track there, 100%.
>> Cool. That was good. Good job, 17-year-old year old Matt Sheldon.
>> With no education. Quality.
>> Good rest time. Ready to go?
>> Yeah, you got three more. Three more.
>> A little bit looser. Yeah, a little bit looser and head down a little bit more. How did that one feel?
>> Good.
>> Yeah? How did it look?
>> A little bit A little better.
>> Yeah.
>> Yeah.
>> Yeah, I was focusing me on a little bit a little bit looser. It's hard though.
>> Yeah.
>> It's kind of like golf, playing golf. You play golf at all?
>> No, but I I played golf a little bit, but
>> You have like six different swing thoughts in your head, you know? So, it's like a looser, but then also head down, and then like pushing off things about
>> It gets worse before it gets better.
>> That's it. I I feel like once you
>> grasp it, your brain just automatic, and it's like
>> Mhm.
>> you don't have to think about it. I'm the same when I'm I'm doing this stuff. I'm so like top sort of stiffness. I'm like, I can't get myself loose. Can't relax myself.
>> And it's something I've got to work on massively, but
>> Yeah.
>> Yeah.
>> And then you're like working on these tiniest details of something. Cuz it's like you know, it's like, all right, I've spent my whole life, but like you really want to be like optimize it.
>> Yeah, that's it.
>> To get better for whatever it is.
>> Sprinting is one of those things you do hit a ceiling.
>> Yeah.
>> But it's one of those like these little things that you can work on that will make the difference if you feel like you have hit the ceiling.
>> Mhm.
>> It might be a sort of slight change in mechanics or the way you do a certain
>> I don't know where you push off a little bit. And it's not going to make a massive massive difference, but might be actually 0.1%. And that can make the difference in in a game.
>> I don't even talked about it. I'm sure you guys might have noticed, but um I'm not wearing Vapor 11s. So, Kito sent out these uh basically their speed boots. And I got to be very careful cuz this is fresh out of the box. I just wore these in one session. I might This is going to be really crazy to say. I might like these more than Vapor 11s. I might. I cannot believe I'm saying that, but I might like them more. Bro, they feel This is fresh out of the box. Cuz it's always been Vapor 11s, you had to come up a little bit earlier then. Yeah. Yeah, you stay there. Don't even focus on looking up. Uh-huh. I felt it. I was like took two steps my head was up and I'm like, "Oh, dang it." Soon as you hit the ground, react react. So, it's a triple. So, there there there Got it. Yep. Yep. Quality. Great work. Think more distance than height. Okay. Similar? Ah. You got a marker now though. Felt like that first jump was weak. I can do better. Ah. Yeah, that was a little bit further though. Have a break.
Can I ask you what you're focusing on Cole Palmer? Like what to his game with his athletic side that you're working on?
Right now, I mean last season was a bit difficult because obviously he wasn't 100% fit a lot of the time. So, I took a bit of a step back in terms of his lower body because I just left it to his physio. I didn't want to be the one Yeah. to to have that problem on the back of in the back of my mind. So, it he more he just focused on his upper body rotation and power.
>> Mhm.
>> But, like in the off-season, we just made sure his body was working well. He was He was moving right. He was driving through his power production was was where it needed to be. So,
>> Mhm.
>> Yeah, I mean, like like I said, in season last season was a bit was a bit tricky. So, I just have to be a little bit careful with with that.
>> Yeah. I guess like what we were talking about before, balancing everything from the games to how you manage it in the week. It's
>> Yeah, it's tough. It's tough.
>> Um I think he's the funniest guy ever. Is he hilarious?
>> He's just nonchalant, isn't he? Like
>> He's just chill.
>> He's chilled. Not bothered about about too much.
>> Yeah.
>> But, that's Yeah, that's just him. That's why That's why I like him.
>> Mhm.
>> But, yeah. He's been like that ever since he was young, though.
>> Yeah. You guys work well together like personality-wise?
>> Yeah, of course. We're close like growing up growing up together. At least our dads is only He's only 11 months between our dads, so obviously they were close. And as we were growing up, like yeah, we all we didn't live far from each other, so it's just a case of getting in his garden, kick a ball around for for hours. And yeah.
>> Do you have any siblings?
>> I've got two sisters.
>> Two sisters?
>> Yeah, he's got two He's got three sisters, so like we're like We're like more like brothers in a in a sense because we grew up together like that. Um and I was always the older one, so he was always chasing me around with a ball, coming to watch me play football, and stuff. And we'd go and watch our dads play football cuz they played on the same team.
>> No, yeah.
>> Um Yeah. They They were on the same team. My My dad was a striker, his dad was a full back.
>> Uh-huh.
>> Um so, yeah. I was just kicking a ball around.
>> What position did you play?
>> I was a striker. I'm still playing a little bit, but yeah, I play up front.
>> You got How old are you?
>> I'm 29. I'm 30 next Yeah, 30 in August.
>> 30 When's your birthday?
>> 11th.
>> I'm the 23rd.
>> Ah, okay.
>> I'm Leo's.
>> I'm going to be 34. 34, man.
>> Hey, you look well for 34.
>> I appreciate that. I thought like
>> You should still could playing.
>> I I thought like I could have. The problem was the the travel and like with two kids and and everything like especially where you make in the USL it just wouldn't wasn't justifying it anymore.
>> It doesn't seem worth it.
>> Body wise like knock on wood I was like I felt like I could go another three four years.
>> Yeah, well.
>> But yeah, if it was making double the amount of money if I was making if it was like smaller I could play around here I would do it for sure. But me playing 4,000 miles away from nieces, nephews, in-laws, parents
>> make any sense. It's got to work for you end of the day. I mean the love for football is always going to be there.
>> And I did it like I did 11 years so I kind of already knew I like I wasn't going up to them unless like I passed that ship had sailed. There wasn't really anything more I was doing it was kind of just repeating what I already done. So it was kind of like it was I didn't want to say like it was losing its excitement but I was kind of like it felt like I was a little bit almost on Groundhog Day just
>> It's more of a chore now like
>> Yeah. Just showing up knowing that you're you're far away from your family.
>> Um yeah, I get it though. I get it 100%.
>> It's a lot.
>> Right. Last set.
>> All right. I'm getting to the red.
>> Come on, you are. Come on.
>> Just need a little bit more.
>> That was close.
>> That was the best one.
>> Yeah.
>> Right. Because your third one has been your best one and you haven't dropped off I'm going to do one more. Okay.
>> Yeah. If you when you start dropping off that's when the force production isn't isn't there anymore obviously. So that's when you should
>> That makes sense.
>> Yeah. That's when you should stop. All right, let's go. Come on.
>> Come on, baby.
>> Come on, we got this.
>> One more set of three or just one set?
>> No, just one set. See where we go. Push. Push. Come on. Ooh, we dropped off be bit.
>> Okay. I want to see where I'm at. I'm not warm by the way, but I just straight in. I just want to get that little go. Ooh, that's cold too. This straight in. No warm up. Not bad. I'm not doing another one though. Just one yard basically. Last one yard. Ah, well that's us. That is us. I appreciate Nathan. Good session. And just if you're sort of a young footballer or a footballer looking for tips on how to improve your speed, take this session, give it a go, and let us know how you get on. Yeah. And I'll obviously tag you all in the description as well. So you want to check out Nathan. Guys probably already know Nathan Palmer, but it'll be in the description, social media. Are we going to see a Nathan Palmer YouTube channel coming out soon? I think we are. 100% Yeah, that's that's the next thing on my list. So keep watching. Love it. Awesome. Thanks so much. I really appreciate it. It was awesome.
Here we go. Here we go. HE'S TIGHT. SO EVERYTHING WE JUST DID DID NOT WORK. GOOD STUFF, COOP. One and one. One and one. One and one. Good stuff. We'll do a race next week then. Every week. I've been bulking up.