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flozfiit_ My name is Coach Lionel. My workouts also help to burn calories promote weight loss and build lean muscle.

We use science-based exercises to help athlete reach their full potential by improving athletic development (speed, jump height, agility,fitness).

20/10/2026

YOUNG ATHLETES NEED MORE THAN JUST SKILL WORK. 🏀⚡️

Before adding more intensity, build better movement.

Today’s session focused on movement mechanics, efficient force transfer and ankle stiffness to help the boys produce and redirect force effectively.

With a game later in the afternoon, the goal wasn’t to do more. It was to keep the session short, sharp and purposeful as they prepare for Hoop Nation.

Youth development isn’t just about how hard you train. It’s about building the physical foundations that help you perform.

Move better. Build better. Perform better.

Want to sprint faster ⚡️sprinting can be complex, but breaking it down into simple drills makes it easier to improve.her...
20/10/2026

Want to sprint faster ⚡️

sprinting can be complex, but breaking it down into simple drills makes it easier to improve.

here are 4 drills to sharpen your sprint mechanics 👇

1️⃣ hip drive
develops knee drive and powerful push-off through triple extension.

2️⃣ hip switches
improves leg coordination, core stability and controlled knee drive.

3️⃣ double switches
develops quick leg exchanges, rhythm and coordination for faster sprinting.

4️⃣ knee drive (staggered stance)
brings it all together! focus on explosive knee drive, powerful push-off and acceleration mechanics.

🎯 focus on quality ex*****on before speed.

📌 save these for your next speed session!

follow Coach Lio | S&C Coach for more ways to unlock your athletic potential. ⚡️

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16/10/2026

“i have power, but i can’t produce it fast enough.” ⚡️

Is this you…
Well, having strength is one thing. being able to express it quickly is another.

last weekend before competition, the goal isn’t to build more fatigue. it’s to stay sharp, reactive and explosive so i can hit game day feeling fast and light.

⚡️ reactive strength to keep the bounce
🚀 horizontal knee drive for acceleration
🛷 light sled pushes to reinforce powerful acceleration
💥 strength + power contrast to keep force production sharp

the goal? keep the engine powerful, but make sure it can fire quickly. quality over quantity. every rep has a purpose.

you don’t always need to do more before competition. sometimes, you need to remind your body how fast it can move.

👇 your turn: do you struggle more with producing enough power or expressing that power quickly? comment “power “below.

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Sometimes fear makes you play it safe.You hold back because you’re scared of failing. But holding back also stops you fr...
15/10/2026

Sometimes fear makes you play it safe.

You hold back because you’re scared of failing. But holding back also stops you from seeing what you’re capable of.

Give it your all. Win or lose, learn and grow.

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14/10/2026

fast in a straight line. slow on the court? 🏀⚡️

This drill shows how speed isn’t just about running fast. it’s about mastering acceleration, deceleration and reacceleration.

When changing direction, stay close to the axis of rotation and align the body in optimum 📐position to redirect force efficiently and accelerate out of the turn.

brake. redirect. explode.

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Gratitude is a must 🙏 Burundi cup 2026 was epic !
13/10/2026

Gratitude is a must 🙏
Burundi cup 2026 was epic !

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