Wether you are a beginner or advanced athlete, you can see benefits from performing these agility drills. For beginners, I want you to really focus on controlling your body and getting some coordination down. This will benefit you in SO many ways. As you practice this and become smoother, you can speed it up.
If you are more advanced, don’t neglect these just yet. This is where you can really add more speed to the field or court. When you go through these, I want you to not only make sure you are staying balanced but I want you to try going as fast as you can without losing control of each rep. This will apply a lot of carry over to things such as:
-Cross overs and side movements in basketball
-Clean breaks on the football field
-Power for baseball swings and base running
-Increased movement in tennis and soccer I would do 3 sets each exercise.
I want 12 seconds for advanced athletes. If you are a beginner, do 10 reps each to get the work in and focus on clean form.
I hope this helps! Best of luck to you in your sport!
I was at a football game this past week and noticed a lot of athletes cramping. The game stopped every couple minutes because of it. It made me want to make some content on it to help the student athletes during the hot / humid days of summer.
Benefits of Hydration:
– Reduces fatigue
-Reduces the chances of cramps
-Helps you to think more clearly during games
-Increases performance
-Lubricates joints for high impact activities
-so much more
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—How much water should I drink?—
I always went with the rule of half your bodyweight in ounces. So if you weigh 200 pounds, I like to shoot for an estimated 100 ounces on average.
If you are losing water weight, or a bunch of weight after a workout/practice on a hot day then you need to ensure you are replacing that lost fluid to keep from being dehydrated. You should get about 16-24 ounces per pound that is lost from exercise.
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Here is some of my favorite tips on keeping hydrated:
Carry water with you everywhere.
It’s simple and typically when we get bored, we will sip on the water.
Drink a glass of water after every meal. If you want to lose weight, try drinking the water before to help fill the belly so you consume less calories. If you want to gain weight, eat first and only sip then finish the water after your meal.
Eat foods higher in water.
Eat watermelon/ strawberries/cantaloupe. These are a high percentage of water so it will aid in hydration.
Mark your bottles with times and try to be at the mark by that time. This can be a huge help to keep you on pace through the day to ensure you are meeting your hydration goals.
Take frequent water breaks during workouts and training sessions.
I always would give my team a lot of water breaks during practice and I give all of my clients time to sip on water through the workout.
Supplement to help.
Pedialyte and liquid IV are my go to hydration supplement on extremely hot days or if I know I am going to struggle with water intake. If I don’t have those, I like getting something with carbs, sodium, magnesium, and potassium if possible. This will help increase your electrolyte levels.
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At the end of the day, make sure you are getting enough water and good things will come from it. Increase in performance, your body and mind will feel better and operate at a higher level. Joints and muscle aches will decrease. It’s a crucial part of everyday life.
This is super easy and fast to put together! Here’s all you need! You can use as much as desired for any of these but I try to even it out!
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💪Almonds
💪Walnuts
💪String Cheese
💪Cranberries
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I like to use one of the containers that my almonds came in to put all my ingredients in then just shake up and take on the go!
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I put the almonds and walnuts in then just used kitchen scissors to cut the string cheese into smaller pieces then threw my cranberries in! BOOM 💥 You’re done already! This can fuel you up through the day and is great to take on the go if you’re in a hurry.
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🏈Great snack for my football guys in two-a-days. It’s packed with protein, healthy fats for healthier hearts, joints and brain. Then also has calcium with the string cheese for stronger bones. The cranberries are great for blood flow which help with a lot of things but PLEASE watch if you are on any medications like BLOOD THINNERS, STATINS, ETC. please check with the doctor before if you are unsure. Also check for food allergies before eating.
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If you can eat this then I’m sure you will love it! Sweet and salty will really help satisfy your cravings if you want this as a weight loss snack, just use smaller portions. If you want to add some weight, add more ingredients especially the nuts due to the higher caloric count in almonds and walnuts.
Warm up first – jumping jacks 3 x 30 seconds. Mountain climbers 3 x 30 seconds.
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Set a timer for 10 minutes and get as many rounds as possible in! ⏱
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🔸Full Body Pillow Pass
-10 reps
🔸Alternating Cross Body Toe Touch
-10 each side
🔸Russian Twist (elbows touch)
-20 touches each side
🔸 Globetrotters
-20 passes each side
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📺 if you had to leave a show on in the background, what tv show would it be?? I’ve been leaving on Shark Tank 🦈 if I would have unmuted this all you would have heard was “we’ll do $100k for 10% equity” 😂
Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday
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1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface
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2️⃣go down to one knee and take the other foot to the top of the stair
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3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there
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4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg.
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⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.
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🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!
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Tag one of your homies that needs this exercise to beat you in a race 🏃♀️🏃
Today I want to give you a few main tips to implement immediately to start seeing more progress on your vertical jump. Scroll down, watch these videos and read the short excerpts on what you can start throwing in!
“Hey Siri, how do I increase my vertical jump?”
When it comes to increasing your vertical jump, it can get tricky and need very personalized programming depending on the individual, goals, sports, previous injuries, muscle imbalances, etc.
When I have athletes come in for vertical jump training, just like speed training, I will test them and run assessments on a variety of things. In order to see the most results, I base MOST (but not all) programs around a few main things.
They would be:
🏋️Strength training (heavy)
🧘♂️ Warm up and pre activation
🐰 Plyometrics
I will spend time going over many more things depending on the individual but these are some main key starting points you can implement immediately to start seeing better results!
I am setting up the very 1st Iron Strength and Conditioning Client Appreciation Week at the gym! Your business and support has meant the world to me so I want to celebrate by giving thanks to you!
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For all active clients, I will have a few things you can check out when you come in this week. Each client will be able to pick out 1 protein bar/snack this week completely free at the sign in area. There will also be a huge discount on all Iron Strength and Conditioning apparel which will be set out for you to view when entering the gym.
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I recently filled up all spots for training but I have a few clients that are leaving to return to college so I am opening a few spots. This is the perfect time to sign up and start working with me! I specialize in working with athletes wanting to increase strength, speed, jumping ability, etc. I can also help you if you are looking to add muscle, lose body fat or lose weight and care about your general health.
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I am truly thankful for all of the support of my clients and anyone who takes the time to read my post and articles, like, share, comment or just show any love at all. I love you all and hope you have a great week! Thank you for helping me turn my dream into a reality 🙏🏼
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