Kings Athletics

WATCH UP WORK!!!

Being powerful off of one leg translates to everything our athletes do in their sport. Sprinting, jumping, change of direction and more!!!

Watch us get to it the KA WAY 🚀🌕

🚨Sport Specificity🚨

We love taking our foundational sport performance drills and putting them into real-game situations.

Denim wanted D-line work — and while we’re not D-line coaches, we are sport performance coaches. We build movements that translate across all sports, then add the right twist to match the position.

If you’ve been with us, you’ll recognize these drills. Same foundation — just leveled up and tailored for his goal.

PAY ATTENTION 👀

This is how we train at Kings Athletics.

📍 Classes:�Tuesdays & Thursdays: 6:00–7:15 PM�Saturdays: 10:00–11:15 AM
Come get better.

BUNNY DAY AT KA 🐰⚡️

Started off getting the legs warm with med ball pogos, then into our bounce + stiffness work:

Pogos�• Regular�• B-stance�• Alternating

Hot Feet (quick contacts, minimal air time)�• Regular�• B-stance

Then into mobility walks:�• Heel-toe�• Toe-heel�• Tippy toes (calf iso)�• Heels (tibialis iso)

Took it outside for med ball drops + tosses—teaching athletes how to load properly and explode out with intent:
�• Regular → toss�• B-stance → toss�• Single leg → toss

Back inside to finish with seated plyos—starting from a dead stop to build real power output:

• Seated plyo → hurdle�• Seated SL plyo → hurdle�• Seated plyo → hurdle → broad�• Seated plyo → hurdle → broad → cross�• Seated plyo → hurdle → broad → cross-cross�• Seated plyo → hurdle → broad → cross-cross → sprint

All about building reactivity, stiffness, and explosive intent 🔥



WHO LOVES BUNNY DAY?

Lateral COD (Change of Direction) Session
Focus: Deceleration → re-acceleration in lateral movement

Warm-Up:
Hexagon lateral pattern work
Progression to single-leg hexagon lateral work
Goal: rhythm, foot placement, and joint prep for lateral force

Slant Board Series: (lateral decel → accel emphasis)
1.Basic deceleration + hold
Stick position, control force

2.Deceleration → acceleration back to start
Reapply force quickly after braking

3.Deceleration → acceleration (with med ball)
Added load to challenge stability & intent

4.Deceleration → plyo/skate with med ball
Transition from force absorption to explosive output

5.Continuous skate to skate off the plate
Reactive, elastic lateral movement

Hurdle Series

1.Single-leg lateral hops over hurdles → med ball drive finish
Focus: stiffness, reactivity, and directional force transfer
Crossover Mechanics

2.Crossover step → crossover step → med ball drive
Goal: game-like lateral repositioning into explosive intent
Game Transfer Focus
Linking all drills into:
Game-speed lateral movement
Efficient deceleration
Explosive re-acceleration out of lateral positions

Finisher:
Overcoming wall pushes (lateral emphasis)
Isometric force production
Build leg stiffness for sharper lateral changes


YOU COMING NEXT SESSION?!

Playing through contact:

in sports is the difference between a 4th down and a 1st down, or a stop and a bucket. 🏈🏀 Yesterday, we broke it all the way down to the fundamentals of deceleration—front, back, sides, crossovers, 1-2s... you name it. From there, we turned up the intensity with game-like drills that focused on translating those basics into real-game reactions.

Drill 1: Blind React 👀
We had our athletes high-knee through controlled chaos—being pushed from every direction. The goal? Letting them trust their instincts, react quickly, and move with real-time speed.

Drill 2: Med Ball Deceleration 🏋️‍♂️
In this one, athletes absorb contact from a med ball and immediately react like they would in the game—decelerate to absorb the hit, then accelerate out. It’s all about being prepared for the unexpected.
These drills are a blast and recreate real game situations. The key? Allowing athletes to trust their natural instincts and react under pressure. 💥