Kings Athletics

🚨JUNIOR ATHLETES ‼️‼️‼️

FOOTWORK: we started class with some footwork drills to develop coordination, agility, body control and rhythm.

DECELERATION: we introduced deceleration to the kids first by teaching them to sink their hips. We then added the footwork to it!!!

CHANGE OF DIRECTION: in order to build off of the deceleration work we added sprinting. The athletes trained short/quick change of direction.

CURVILINEAR SPRINTING: we got the athletes comfortable with running in a curve pattern by playing follow the leader. Afterwards we played a chase game. Athletes played rock, paper, scissors to determine the chaser.

TAG: we finished with some tag so that the kids could implement the skills we built throughout the day. Change of direction, deceleration, cutting, curved sprinting, etc.

DEVELOPING ATHLETES AND KEEPING THINGS FUN THE KA WAY.

Class is available AT 6PM EVERY WEDNESDAY‼️

PROGRESSION! 📈🏋🏾‍♂️🏃🏾‍♂️

YOU CAN’T EXPECT TO BECOME A BETTER ATHLETE IF YOU’RE ALWAYS DOING THE SAME THING!

Progression is more than just adding weight to the bar.
It’s increasing the load.
It’s increasing the speed.
It’s increasing the distance.
It’s improving technique.
It’s progressing from bilateral → split stance → unilateral.
It’s going from controlled → explosive.
It’s going from basic movement → advanced movement.

At KA, we don’t just throw random exercises at athletes. There is a reason behind the progression.
We build the foundation first.
We master the movement.
Then we make it harder.

MASTER → PROGRESS → ADAPT → REPEAT.

That’s how you continue to build better, stronger, faster, more complete athletes.
DON’T JUST WORK. PROGRESS. 👑


Who coming next bunny day?!

ROTATION! 🔄🔥

When you hear ROTATION, you probably think of baseball, golf, tennis… the obvious rotation sports.

But little do you know, rotation is EVERYWHERE in athletics.

You rotate when you sprint.
You rotate when you change direction.
That DB has to open up and turn.
That wide receiver releases and rips through.
That basketball player hits the meanest crossover.
That MMA fighter throws a punch or a kick.

ROTATION IS ATHLETIC MOVEMENT.

So at KA, we don’t just train rotation by standing in one place and twisting. We like to TRAIN ROTATION INSIDE ATHLETIC MOVEMENTS.

WARM UP
1. Rotations
2. Tennis Ball Rotate & Throw
3. Tennis Ball Grabs
4. Tennis Ball Grabs + Footwork
MED BALL WARM UP
1. Punches + Footwork
2. Rotation + Footwork
MED BALL POWER
LINEAR
1. Split Drop & Drive
2. Split Drop, Turn & Drive
LATERAL
1. Split Drop & Punch
2. Split Drop & Rotate
SINGLE LEG
1. Drop Skate & Punch
2. Drop Skate & Rotate
PUTTING IT ALL TOGETHER
1. Hip Turns
2. Crosses

We took these movements forward, backward, and laterally, then added change of direction to see how rotation actually shows up in real-time athletic movement.

CORE + MOBILITY FINISH
To finish, we used Windmills and Iron Cross Pushes to train the core through rotation while also working on the mobility needed to properly rotate and control those positions.
Because rotation isn’t just about producing force.
It’s also about having the mobility, control, and strength to own the movement.
That’s what we’re after at KA:
Not just training movements.
Training athletes to MOVE.
Come join us, man.

The best sport performance training in Columbus! 👑🔥

Who’s joining us!?

🚨JUNIOR ATHLETES🚨

Hops/Jumps: we started the workout with some hoping and jumping to work on body control, explosive power, and coordination. We focused on two foot hopping, as well as, single leg hops.

Sprinting: each class we review the different components of sprinting. We began with arm action before transitioning into a high knee to focus on the lower body portion of our sprints. After each breakdown drill we put it together with some short 10 yard sprints.

Floor is Lava: we then transitioned into some productive play! The first game we played was the floor is lava where each kid had to hop or jump from ring to ring. The distance between the rings differed and required different types of jumping for an extra challenge.

Reverse Sharks and Minnows: our next game was a reverse version of sharks and minnows. We had one kid try to avoid getting their flag pulled by the rest of the class as they used sprinting, change of direction, and agility to run from end to end!

Strength: after the games we finished the workout with some strength training. As you see, our focus was pushups.

All in all, we are trying to teach useful tools for the kids to build a foundation as they learn movement while keeping things fun!!!

Who’s coming next Wednesday at 6pm??

THE BLUEPRINT 🧬

There are MANY ways to program. Many different ideologies, methods, and approaches. As a trainer, coach, or athlete, you can take those different pieces and put them together to create a BLUEPRINT for your program or your athletes.
At KA, here’s one of our blueprints 👇🏽

KA BLUEPRINT:
1. HEAVY / CONCENTRIC MOVEMENTS
A. Squat
B. Deadlift
C. Rack Pull
D. Bench Press
E. Pendlay Row

2. ISOS / ECCENTRICS / ROTATION
A. Split Squat ISO
B. Single-Leg GHD Eccentric Leg Curls
C. Overcoming Bench Press ISO
D. Eccentric Chin-Ups
E. TRX Rotating Rows

3. PLYO / EXPLOSIVE / FAST-TWITCH MOVEMENTS
A. Stability Ball Kicks
B. Broad Jumps
C. Weighted Jump Squats
D. Explosive Hypers
E. Glute/Hamstring Dribbles

And this is just ONE of our blueprints.
We can mix and match. It doesn’t always have to be in this exact order. We can superset isometrics with explosive movements. We can change exercises based on the athlete, their sport, their weaknesses, their goals, and what we’re trying to accomplish that day. Also these are just example exercises many fall under each category!

BUT WE WILL NEVER MISS WHAT THE ATHLETE NEEDS.
That’s why we have blueprints.
Programming isn’t just throwing exercises together. There has to be a purpose behind every movement, every rep, every set, and every piece of the program.
BUILD THE BLUEPRINT. BUILD THE ATHLETE. 👑
KA — SPORT PERFORMANCE.



WHO joining the KA way?!

SPEED SUNDAYS: RECOVERY

Watch us work every Sunday at 1:00 pm FREE TO ALL ATHLETES!

WHO COMING NEXT SUNDAY?!