Kym Royster’s Testimonial



I have moved to online fitness coaching. I am taking clients that need help in the gym whether it’s losing weight, gaining muscle or getting ready for a show. I’ve helped them all. For anybody that does not know, I received my certification as a speed, agility and quickness specialist recently so I have been taking on more athletes online as well!

I had a chance to work with Kym Royster, a starting power forward at Indiana University. I have known her since high school. She’s a very talented student athlete that has a love for the game.

Kym needed help with lateral speed and working on her vertical, so I put together an online program to help out. She was able to write a review on how everything went. Here is what she had to say:

“Hello my name is Kym Royster and would like to share my review on Alex’s workout program he created for me. The workout he created for me was to help me quicken my lateral movement and to also help me better my vertical jump. Since I have added in the parts of Alex’s workout that I was not already doing, I, along with my strength coaches have noticed some changes. They have made comments on how much better and quicker I have been moving lateral and I have also PR’d on my vertical jump and am jumping almost two inches higher. Since this workout was specifically formulated for an athlete trying to tweak a few things to better their performance, I would highly recommend it.”

                                                                                   -Kym Royster-

This is what one of the lateral speed training days look like that I had programmed for Kym. Try this out if you need to develop more speed laterally. She had a special made video sent to her by me that would walk her through any exercises she did not know how to perform. I believe that is one of the unique things I offer when you do my online training. I make sure you are 100% ready to get to the next level.

Thursday (Speed Training Day) Focus on lateral speed

(warm up) 

  • Band side shuffle warmup 2 sets of 10 steps each way

  • Side shuffle (5 yards) to sprint (10-15 yards) 4 sets each way

  • One leg lateral jump to a sprint  (10 yd sprint) 3 sets each way

  • In/Outs in ladder or line 3 sets of 30 seconds

  • Hip flexor holds with band 3 sets of 10-15 seconds each leg


If you are looking for help in a sport or in the gym, and are interested in training then shoot me an email at and we can discuss what I can do to help you be a stand out athlete and meet any of your goals through my online training service!

I hope everyone is doing well, have a great day!
-Alex Costa-


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