Hey Aretas Performance Community,
We’ve all seen it: the athlete who "looks" fast on the field but can’t seem to get the attention of college scouts. In a world where recruitment is increasingly driven by data, "looking fast" isn't enough. You need to be fast, and you need that speed verified.
As we prepare for our Summer Velocity Labs at STiKS, we want to talk about why we’ve moved away from the traditional stopwatch and toward high-precision technology.
The Deep Dive: The Millisecond Difference
At Aretas, we don't just "eyeball" speed. Human error with a stopwatch can vary by as much as 0.2 seconds—which is often the entire gap between a "prospect" and a "starter".
To bridge this gap, we utilize the same tools the pros use: OVR Jump and OVR Sprint technology. This allows us to measure:
Front-Side Mechanics: Ensuring every ounce of effort moves the athlete forward, not just up and down.
Elasticity & Reactive Strength: Weekly testing to track how quickly your body can explode out of a stationary start.
Verified Metrics: Providing you with a data-backed performance profile you can share with coaches and scouts.
Speed is a skill that can be built, but first, it must be measured accurately. Our Velocity Lab is designed to turn "unverified potential" into "Scout-Ready" metrics.
The 60-Second Action: The Wall Drill for Front-Side Mechanics If you want to move fast, you have to master the angle of your force.
The Drill: The Wall Sprint ISO.
How to do it: Lean against a wall at a 45-degree angle with your arms straight. Drive one knee up toward your chest while keeping the toes of that foot pulled up (dorsiflexion).
The Goal: Hold this for 10 seconds. You should feel a straight line of tension from your head through your heel on the ground. This "stiffness" is what allows you to put force into the ground efficiently. If you are "soft" in your core, you are leaking speed.
The Fuel: Sadowsky Family Pancakes
In the Sadowsky house, these are just called "Mom’s Pancakes." They are a staple for breakfast because they are simple, delicious, and provide a much better nutritional foundation for training than anything you'll find in a box.
The Prep: Whisk together 100g whole wheat flour, 110g all-purpose flour, 2t baking powder, ½t salt, and ¼t baking soda .
The Mix: In a separate container, whisk ½ cup Greek yogurt, 1 cup milk, 2 eggs, and 1T maple syrup . Slowly whisk in 2T of cooled, melted butter.
Combine: Stir the liquid into the dry ingredients.
Cook: Pour roughly ¼ cup of batter at a time onto a preheated, buttered skillet until golden brown and fluffy.
Why it works: The inclusion of Greek yogurt and whole wheat flour provides a balance of protein and complex carbohydrates to fuel the high Central Nervous System (CNS) output required for elite speed work.
Aretas Updates: THE FINAL 72 HOURS The clock is ticking on our 2026 Summer Lab Early Bird window. This is your last chance to save up to 50% on our premier summer programs.
Speed & Velocity Labs (STiKS): Build the 10-yard burst that gets you noticed. Lab 1 starts June 15.
Early Bird: 30% OFF with code SUMMERSPEED30.
Vertical Jump Labs (Wauwatosa): Master your landing mechanics and explosive power.
Early Bird: 50% OFF with code JUMP50
Longsnapping Power Lab (Hales Corners): For the specialists looking to hit pro-level velocity.
Early Bird: 10% OFF with code SUMMERLS10.
Own your movement. Sustain your edge.
In Excellence,
Aretas Performance