CO One Step Ahead

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CO One Step Ahead One Step Ahead is a camp that develops agility, plyometrics, and speed skills in athletes of all ages and ailities.

01/17/2022

Day 1 of training is in the books! We laid the foundation by teaching proper form, mechanics and pacing. We will continue to build from here

It’s important for these athletes to continue practicing these lessons at home. Only practicing at camp will not be enough to get them to the next level.

We are excited to see who’s been putting in the work next weekend!

Did you catch your athlete in the video? Give us a big 👍🏿 if you did!!

12/27/2021

Get your cleats and water bottles ready!

***Please share with your friends and families***

Have questions? Send us a message!

Attention athletes and parents!We are excited to announce the dates and details for this years campPlease message us wit...
12/10/2021

Attention athletes and parents!

We are excited to announce the dates and details for this years camp

Please message us with any questions you have

04/19/2020

Having been through all major levels of Football (High School, D1 College, & NFL), I have battled through a lot of brutal situations in training camp that know one knows about with the exception of my teammates & coaches.

With that said, I have always been intrigued/respected our military (all major branches), because in terms of physical training, I feel that they battle through a lot of grueling situations that hardly anyone from the outside world knows about...

To me, there’s a lot of similarities!
Your tired & can barely breath, work through it!
You get cussed out, learn from it, move forward!
Every part of your body is sore, deal wit it!

Very inspirational speech!
Well said!

With a STRONG mind, I feel you can get through anything!

We try to always speak to the fact that our athletes are students first and athletes second. We want to give huge props ...
02/24/2020

We try to always speak to the fact that our athletes are students first and athletes second.

We want to give huge props to these students here that are in the OSA honor roll. They have all "A's" and maybe 1 "B"

They take their grades seriously and put in the hard work when needed!

Way to set the bar high! We are proud of you!

Chasing Greatness👊🏿

02/03/2020

Saw a lot of work being put in this Saturday by the Seniors!

Keep it up 💯

02/02/2020

We had a terrific session last night! I saw a lot of athletes putting in work!

Here are some notes from the coaches breakdown

- In coach Ross' station bring water bottle to each obstacle

- Focus on your form. It affects all sports. If you don't practice good form, you can hurt your performance and even your body

- Work on your push ups! Correct form looks just like doing a bench press. Make sure to get low to the ground. Pretend there is a baseball under you and you want to touch your chest to it.

Don't forget to foam roll, stretch and take ice baths

Monday morning tip, foam rollingThere are lots of benefits to foam rolling before and after exercise. You can use foam r...
01/27/2020

Monday morning tip, foam rolling

There are lots of benefits to foam rolling before and after exercise. You can use foam rollers to warm up your muscles before working out or to massage and relieve tightness/soreness in muscles after working out.

Proper form and use is important. I have included a few examples below to help walk you through rolling certain areas of the body.

Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.

Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.

Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.

If you have questions or want more information on how to properly foam roll and area let us know

01/26/2020

WOW what a fun, competitive, high Intensity week 3 workout these student athletes had yesterday!
I’m telling you, they were gettin it!

Big shout out to Donshay Warren (Agility Dept), Ross Hadley & Sara Colombo (Plyometric Dept), and Jaime Dubs (Social Media/Film Dept)!

I feel like God has blessed me with a phenomenal team, and I truly look forward to working with you guy’s every Saturday!

Well Done👊🏿

01/21/2020

Had a great class this weekend and super thankful for everyone that came out!

Each week we will have a recap of the coaches breakdown at the end of class. This will help make sure all athletes and parents are in the loop with the coaches

Here is the recap from last Saturday:

One day a week isnt going to be enough. You will need to take mental reps and real reps outside of camp as well

Body language is important. It shows the people watching you that you're tired or struggling. Stay focused and keep your game face on.

Focus on form. Doing reps with the wrong form can cause injuries and hurt performance

Focus on your breathing. 10 breaths in from your nose and out from your mouth in a row will allow you to slow your heart rate. You get more oxygen this way as your nose is more vascular. This will help with improved performance and endurance
* Call out your team mates and help them get their breathing together

We are here to do work. Save the talking for after or before.

No cursing or negativity

When sprinting stay low. Dont pop up. It should be a gradual increase in your stance. Watch the greats like Usain bolt.

Grades come first. We are student athletes. Can not chase greatness with bad grades. Scouts wont take you with bad grades.

We need everyone help to break down equipment and put it away after class

Bring water to the area. Dont waste time going to water fountain

If you have any injuries reach out to Omar.

Foam rollers and cold baths are as important as stretching.

** Help us spread the greatness! Tag anyone you see in the video!

Address

Colorado, CO

Telephone

(719) 304-1622

Website

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