Matthew Donellan

Professional Speed, Strength and Conditioning Coach @A1performance1 | Sports Science | Movement Specialist | C.O.D | Speed Development | 📍Louisiana

[Matthew Donellan @DonellanMatthew]

3️⃣ Neuromuscular Coordination
This trains the “brain-to-muscle” connection. It increases motor unit recruitment (firing more muscle fibers at once) and builds better balance, stability, and control during high-speed movements.

[Matthew Donellan @DonellanMatthew]

Struggling to translate your strength into speed? 🏃‍♂️
It’s not a lack of power... it’s your Rate of Force Development.

[Matthew Donellan @DonellanMatthew]

2️⃣ Reactive Strength & Efficiency
By training the Stretch-Shortening Cycle (SSC), your body learns to store and reuse elastic energy. This makes your movements more efficient—allowing you to move faster while using less effort.

[Matthew Donellan @DonellanMatthew]

1️⃣ Increased Explosive Power
Plyos improve your ability to produce force rapidly. This translates directly to higher vertical jumps, faster sprinting speeds, and more explosive changes of direction during a game.

[Matthew Donellan @DonellanMatthew]

Chapter 2: Plyometric Training For Sports Performance

To be explosive, your muscles and tendons need to act like springs. Plyometric training is the most efficient way to develop power, speed, and coordination:

[Matthew Donellan @DonellanMatthew]

Today We Continue Our Series Diving Into The Mind And Body Of An Athlete Called: The Science Behind The Athlete

[Matthew Donellan @DonellanMatthew]

#hammersonly

[A1 Performance @A1Performance1]

New Post Every Week Of The Series

“The Science Behind The Athlete” with Coach @DonellanMatthew

#hammersonly

[Matthew Donellan @DonellanMatthew]

3️⃣ Aerobic System (Oxidative Phosphorylation)
Uses oxygen to turn carbs, fats, and protein into ATP.
Works for long-duration exercise.
Slower, but sustainable.

[Matthew Donellan @DonellanMatthew]

Getting tired too fast?
It’s not your effort.... it’s your energy system 🔋

Today Starts Our First Monday Of Diving Into The Mind And Body Of An Athlete Called: The Science Behind The Athlete

🧠 Chapter: 1 Energy Systems Training For Sports Performance

[Matthew Donellan @DonellanMatthew]

2️⃣ Anaerobic Glycolysis
Breaksd down glucose without oxygen.
Supports activity for ~30–90 seconds.
Produces lactate as a byproduct.

[Matthew Donellan @DonellanMatthew]

1️⃣ a ATP-PCr System
Uses phosphocreatine (PCr) to quickly rebuild ATP.
Works without oxygen → perfect for sprints or explosive movements (~10 sec max).
PCr stores are limited, so it’s best for short, intense bursts.

[Matthew Donellan @DonellanMatthew]

Muscles need ATP to contract, but the ATP in your cells only lasts a few seconds. Your body has 3 main energy systems to rebuild ATP so you can keep moving:

[Matthew Donellan @DonellanMatthew]

Scouting Traits:
✔️ High-motor defender
✔️ Strong edge-setter vs the run
✔️ NFL-ready length & frame
✔️ Gap discipline + backfield disruption
✔️ Interior / edge versatility

[Matthew Donellan @DonellanMatthew]

BRYCE CAGE
Defensive Lineman | Grambling State University
📍 Baton Rouge, LA
📏 6’5” | 269 lbs
🎓 Senior
🎖 HBCU Legacy Bowl Participant

[Matthew Donellan @DonellanMatthew]

Following his appearance in the HBCU Legacy Bowl, Bryce showcased his explosiveness, leverage, and relentless motor against top HBCU talent — proving he belongs in the next-level conversation.

[Matthew Donellan @DonellanMatthew]

AVERAGE ATHLETES
avoid criticism.

ELITE ATHLETES
CHASE IT.

#hammersonly

[Matthew Donellan @DonellanMatthew]

Hammersonly

[Taj Callahan @taj_datme]

- 3.6 GPA 📚
- All State ❌
- All Metro ❌
- All District ❌
- 1400 Yds Rushing ❌
- Gridiron All American ❌
- Team MVP ❌

“Under The Radar/Setting Tha Bar”
#big22 #workcall #goknights #yessir

@Coach_Hols @CoachGill22 @CoachMartin8 @TrustMyEyesO @CoachMikeHayde @F_Huggins80

[Matthew Donellan @DonellanMatthew]

@Realrclark25 shouting out Denham Springs on Monday Night Countdown 😂😂😂

[Matthew Donellan @DonellanMatthew]

All State Running-back
@A1Performance1
#hammersonly

[Taj Callahan @taj_datme]

🏁 Team MVP
🏁 First Team All District

🏁 ALL STATE!!!!! #AGTG #BIG22