3 Single Leg Agility Drills for Athletes

Posted on by costafitness

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!

-Alex Costa-

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Become More Explosive With This!

Posted on by costafitness

💥BECOME MORE EXPLOSIVE🧨 

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This circuit is designed to help create more explosive power by accelerating the triple extension phase

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This means this circuit will help you with sprint power, jumping, becoming more explosive in your squats and deadlifts,etc.

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💥Hang cleans with a pause – 3 reps 

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💥Sled power pushes – 4 reps (2 each leg)

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💥Hurdle jump with a pause – 3 jumps

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I like to do 2-4 working sets of this on extra days with @masonliberti in this current training phase. 

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Tag a teammate and hit the gym 👊

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Get FASTER At Home With This 1 Drill

Posted on by costafitness

GET FASTER 🏃💨

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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 🏃‍♀️🏃

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Speed Academy COMING SOON

Posted on by costafitness

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I am so excited to share more info as this unfolds! I will be hosting my own Speed Academy. It will be multiple days and will be limited spots so that the athletes get the absolute best coaching and critiquing possible!

If you are trying to get faster and become one of the fastest, most dominate athletes on your team then I would 100% keep an eye out for this!!

This is designed to teach proper mechanics to increase speed efficiency and decrease the chances of injury due to incorrect sprint technique. I will also be doing some of my favorite speed drills to increase top speed as well!

The event will be held locally around Newark, if you have any questions feel free to send me an email and I will respond as quickly as possible! I’ll be dropping more details later today!

Much love to everyone and have an awesome day!

 

-Alex Costa-

4 ADVANCED Speed Ladder Drills

Posted on by costafitness

I am releasing the 3rd and final video to this mini series for speed ladder drills! I hope you are getting the beginning and intermediate ones down so you can move to these. Try them out and let me know what you think! See you tomorrow for another video!

Throw all of these drills into a full workout with the beginning speed ladder drills and intermediate as well. You will have a speed ladder workout you can do through the week! Run through each drill down and back twice then move to the next one.

 

Have a great day!
    -Alex Costa-

4 Intermediate Speed Ladder Drills

Posted on by costafitness

Today is the 2nd video to the 3 day series of speed ladder drills. Yesterday we covered beginner drills to perform and today we are covering a medium difficulty with our drills. I hope everyone is having a great day! Come back tomorrow for the advanced speed ladder drills!

Have a great Tuesday!
   -Alex Costa-

4 Beginner Speed Ladder Drills

Posted on by costafitness

Today I am bringing you something to help with agility. It is a 1 of 3 video series. So today will be beginner, tomorrow will be novice then the next day will be advanced speed ladder drills you can do. Throw all of them together and make a whole workout! I woud do these 2-4 sets each.

So the workout would look like the following:

  • Single leg- 4 sets
  • Double leg- 4 sets
  • Lateral shuffle- 2 sets each way (4 sets total)
  • Hop scotch- 4 sets

 

 

See you guys tomorrow for another video! Have a great start to your week!
    -Alex Costa-

 

Run Faster With This Exercise

Posted on by costafitness

Running speed is always a hot topic and there’s no question why it is. Speed kills on the field, court, track, etc. When you can outrun your opponent then we are talking the difference between a game winning catch or shot. With this being said, I want to give you an exercise that will help you increase your linear speed.

This drill will teach you how to increase the force production through the ground. When you can generate more force then we have more power to propel ourselves forward in stride.

This exercise can be done for ANY sport and it can be done almost anywhere! All you need is about a 4-10 inch step.

 

Another side note that I bring up in the video is to also work on efficient arm movement during this exercise. Arms should be at about 90 degrees. Hands should not be in a clinched fist, spread fingers out.

I would do this about 3-5 days a week, 2 sets of 15 steps each side. You should be able to notice a difference pretty quickly if you are doing this exercise properly.

Thank you for reading this article, please let me know if you have any questions!

I am offering online fitness coaching to anyone trying to lose weight, gain muscle or increase athletic ability. There are still spaces for throughout July open, shoot me an email if you are interested.–Costafitness1@gmail.com