Fitquest Inc.

Here is my Friday Fitquest Tip and caption:

For today’s Friday Fitquest Tip, discusses three key factor that will help you build your speed this off-season.

1. Do your speed work early in your workout (after a proper warm-up) and before lots of activities.

2. Use short distances for speed with lots of rest between reps and sets. 10-30 meters or 3-5 seconds of work with 30s of rest between reps and 2 minutes between sets.

3. Give yourself 48-72 hours between sprint days. If you train your speed on Monday wait till Wednesday or Thursday to train it again.

Thanks to for demonstrating short speed interval and to (.young17 for demonstrating a longer duration that will hinder speed and use more as an anaerobic drill.

A proper warm up is crucial for athletes to feel their best and play their best. This week takes us through some of her favourite movements to include in our soccer athletes warm up.

A good warm up should help you feel sharp, explosive and ready for the game.

Try adding these movements:
- Pogo Hops 2x10
- Banded Lateral Walks 2x10 each side
- Sprint Builds 2x10m, 15m

Stay tuned next week for our next Friday Fitquest Tip!

Most volleyball athletes want to hit harder… but end up spending the off-season only training volleyball more.
The reality is, a harder swing comes from improving the qualities that create power:
T-spine mobility
Core strength + force transfer
Rotational control
Lower body strength + power

If you’re looking to:
Hit harder
Jump higher
Reduce injury risk

Train like an athlete this off-season. Not just a volleyball player. Our volleyball off-season program registration is open now.

DM or email [email protected] for more information!

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I may have to check in with Angie about registration. I.e., should I have gave the “programs” email for registration or my own? I know it’s a bit longer than a minute but let me know what you think.

As long as the cover for the reel isn’t that opening photo of me that’s perfect. Maybe put it of me with Alex

Sports like hockey, baseball, and golf all rely on the ability to create and transfer force efficiently through the body.

One of my favourite ways to train that: med ball rotational throws.

Great for developing explosive rotation, coordination, and force transfer from the ground up.

Focus on:�• loading the hips�• rotating with intent�• finishing balanced and under control

Keep the quality high and the reps explosive.

2–3 sets x 3–5 reps/side

This week talks about how hockey players can prepare their ankles for higher impact exercises for later phases in their off-season program. The Run Specific Ankle Iso Push exercises is great to do in your first phase of training before getting into more sprinting, bounding and jumping.

To perform the Run Specific Ankle Iso Push:

1. Use a stable rack that’s bolted to the ground and won’t move. Can also stack heavy weight on an Olympic bar if solid rack is not an option.

2. Make sure the bottom of the J hooks on the rack are just above your shoulders

3. Out the Olympic bar on your back like doing a back squat and place the bar under the J hooks

4. From there go on to a single leg and through the ball of your foot push as hard as you can through the ground the and into the bar.

5. Do a rep of 3s at maximum push and the completely rest for 5s. Do 3 reps per side for 2-3 sets and rest 2min between each set.

Check us out next week for next week’s Friday Fitquest Tip!

Friday Fitquest Tip�
Core Stability and Control

The Bird Dog is a simple exercise that enhances core stability, balance, and coordination, and helps support the lower back.

How to perform:

1. Start on all fours with hands under shoulders and knees under hips. Keep your back flat and head in a neutral position.

2. Engage your core.

3. Slowly extend one arm forward and the opposite leg backward at the same time, coordinating upper and lower body.

4. Move slowly and in control. Can hold the position for a few seconds while keeping hips and shoulders square to the ground. Avoid rotation through the trunk, stay stable throughout the movement.

5. Return to the starting position and repeat on the other side.

Key focus:�
Move slowly and with control, keep your core engaged, and maintain a flat back. This exercise is excellent for strengthening your core and supporting your lower back.

Recommended sets:�
2–3 sets of 10–12 reps per side

- Coach Liam

Shoulder Health - Stabilize. Rotate. Perform.

A quick look at two essentials for shoulder & scapular health:

• Standing Y-Raise for upward rotation and postural control.
• Half Kneeling Cuban Presses for rotator cuff integrity and external rotation strength.

These serve as great prehab exercises prior to upper body days to ensure your shoulders and upper back are activated before loading up with primary exercises.

• 2 sets of 10-12 reps
• Focus on controlled tempo and tension.

Have a great weekend!

- Coach Josh

Friday Fitquest Tip

Shoulders feeling unstable in lifts?

Try adding serratus wall slides into your warm-up

Simple, controlled, and makes a difference

1-2 sets of 8-10 reps, focus on the reach