Athlete FITT

Athlete FITT Speed and agility training in the Lehigh Valley, PA

Certified Strength and Conditioning Specialist
Certified Personal Trainer
B.S.

Exercise Science (Sports Performance concentration)

09/01/2026

This 4-cone agility drill teaches athletes how to use a “slingshot” movement to quickly accelerate around each cone while maintaining control and changing direction.

The goal is to develop better change-of-direction mechanics, agility, acceleration, body control, and athletic movement. This is a great drill to add to a speed and agility workout or a sport-specific strength & conditioning program.

🏃‍♂️ This 4-cone drill can help improve:
• Change-of-direction speed
• Agility and quickness
• Acceleration and deceleration
• Body control
• Efficient movement mechanics
• Overall athletic performance

Whether you’re training for soccer, basketball, football, baseball, or another sport, drills like this can help athletes become more efficient and explosive when changing direction.

📍 Strength & Conditioning | Sports Performance | Lehigh Valley, PA

09/01/2026

Looking to improve your speed, agility, and change-of-direction ability? Try this 4-cone athletic movement drill combining a short sprint, drop step, and diagonal shuffle.

This drill challenges athletes to accelerate quickly, change direction efficiently, and control their body through multiple movement patterns. It’s a great addition to a strength & conditioning, speed training, or sports performance program.

🏃‍♂️ This drill helps develop:
• Acceleration and first-step quickness
• Lateral movement and agility
• Change-of-direction mechanics
• Body control and coordination
• Explosive athletic movement

Use drills like this to help athletes become faster, more efficient, and more confident when changing direction on the field or court.

📍 Strength & Conditioning | Sports Performance | Lehigh Valley, PA

09/01/2026

Want to become a faster, more explosive athlete? In this video, we break down an athletic movement drill designed to help improve movement mechanics, force production, coordination, and overall athletic performance.

These types of drills can be incorporated into strength & conditioning programs for athletes looking to improve speed, agility, explosiveness, and running performance.

🏃‍♂️ Train with purpose. Move better. Get faster.

Whether you’re a youth athlete, high school athlete, or competitive athlete, developing better movement patterns is an important part of becoming a more efficient and explosive athlete.

📍 Serving athletes in the Lehigh Valley, PA

08/31/2026

Want a stronger, more efficient trap bar deadlift? 💪

Small changes in your trap bar deadlift technique and positioning can make a big difference in how you move and produce force.

Save this one for your next training session and give it a try!

08/25/2026

What sport do you think has the most well rounded athletes?
Debate in the comments.

08/22/2026

A-skips aren’t just about getting your knees up — they’re about learning how to apply force into the ground and use that force to move efficiently.

The goal is to create a quick, powerful ground contact while maintaining good posture, rhythm, and coordination. Think down and back into the ground, not just “lift the knee.”

A-skips are a great drill for teaching athletes how to:
🏃‍♂️ Apply force into the ground
⚡ Improve stiffness and reactivity
💪 Coordinate the hips, knees, and ankles
🎯 Build better sprint mechanics

Don’t just go through the motion — attack the ground with intent.

08/21/2026

Want to improve your running form and become a more efficient runner? 🏃‍♀️ In this video, I break down a fast A-march and an A-run that can help you move better, improve your efficiency, and get more out of every stride.

Whether you’re a beginner runner, recreational athlete, or training for your next race, understanding proper running mechanics can make a big difference.

Follow for more running tips, strength & conditioning advice, and practical ways to become a stronger, more efficient athlete.

08/20/2026

Agility ladders help with coordination but also help with working on minimizing ground contact time.

08/08/2026

Marches for learning how to put force into the ground. Two different things go into how fast you can run. The first is how hard can you hit the ground? How much force can you produce in the correct direction? The other one is how fast can you get your feet off the ground after putting the force into the ground? These two things will determine how fast you can run.

08/04/2026

Quick 5 minute warm up for a speed and agility session for youth athletes.

I really didn’t know you could hear my knee on the squats 😳

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Easton, PA
18040, 18042-18045

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