Hess Fitness & Athletic Performance

⚡️ THE FASTEST ATHLETES DON’T JUST TRAIN MOVEMENT… THEY TRAIN FORCE.

If you’re trying to get faster, jump higher, and become more explosive, isometrics need to be part of your training. 👇

There are 2 types you need to understand:

🔹 YIELDING ISOMETRICS — You resist a load and hold your position while the muscle is trying to lengthen. Think: landing, decelerating, absorbing force, and controlling your body.

🔹 OVERCOMING ISOMETRICS — You push or pull against an immovable object with MAX intent. You’re producing as much force as possible without actually moving.

So why do high-level athletes use them?

🚀 SPRINT SPEED
Isometrics can improve your ability to produce and apply force quickly—especially in the positions that matter during acceleration and sprinting.

💥 JUMPING & EXPLOSIVENESS
Overcoming isometrics teach you to produce high levels of force with MAX intent, while yielding isometrics help you absorb and redirect force efficiently.

⚡️ RATE OF FORCE DEVELOPMENT
Want to be explosive? It’s not just about how strong you are—it’s about how quickly you can express that strength. Isometrics can be a powerful tool for training rapid force production.

🦵 HEALTHIER TENDONS & JOINTS
Isometric loading can expose muscles and tendons to high levels of tension without requiring repetitive movement. This can help build tissue capacity and improve your ability to tolerate the forces demanded by sprinting, jumping, and change of direction.

The goal isn’t just to lift more.

The goal is to produce MORE force, FASTER—and actually be able to use it.

Then Save and pay attention to the position, intent, and force production.

🚨 YOUR SPINE WASN’T DESIGNED TO ONLY MOVE FORWARD & BACKWARD.

If you’re missing thoracic rotation, you may be making everyday movements harder than they need to be.

Your thoracic spine (mid-back) is designed to rotate, flex, and extend. When you maintain the ability to rotate through this region, you can move more efficiently, distribute stress throughout the spine, and reduce the amount of compensation required from the neck, shoulders, and lower back.

Think about how often you rotate throughout the day:

🔹 Turning to look behind you while driving
🔹 Reaching for something behind you
🔹 Getting in and out of a car
🔹 Swinging a golf club or baseball bat
🔹 Throwing
🔹 Changing direction
🔹 Reaching across your body
🔹 Rotating during sports or exercise

All of these movements require your spine to work together — and thoracic rotation plays a major role.

When the mid-back becomes stiff, other areas may have to pick up the slack. Your lumbar spine and shoulders can end up moving more than they should, while your thoracic spine moves less than it should.

That’s why improving thoracic mobility isn’t just about “stretching your back.”

It’s about giving your body more options to move.

✅ Better rotational mobility
✅ Improved posture and positioning
✅ More efficient movement
✅ Less compensation through the lower back
✅ Better shoulder mechanics
✅ Improved ability to rotate, reach, and change direction
✅ Healthier movement patterns for everyday life AND athletic performance

And here’s the important part:

You don’t need to wait until your back hurts to start working on your mobility.

Maintaining movement in the thoracic spine is part of keeping your entire body moving well as you train, compete, work, and go through everyday life.

Try adding controlled thoracic rotation exercises into your warm-up or mobility routine and focus on quality of movement—not just how far you can rotate.

Your goal isn’t to force more range.

Your goal is to own the range you have.

Save this video, follow, and add thoracic rotation into your routine. 🔥

If you’re serious about playing at the next level, your training should reflect it.

At Hess Fitness, we don’t believe in one-size-fits-all programs. Every athlete is evaluated, tested, and trained based on what they actually need to perform at their highest level.

We’ve helped athletes earn opportunities at the Division I, II, and III levels while also preparing and training professional athletes across multiple sports. The difference isn’t just working harder—it’s training smarter.

What separates us?

✔️ Individualized Functional Movement Screenings to identify mobility restrictions, asymmetries, and injury risks before they become problems.

✔️ Force Plate Analysis to measure power output, asymmetries, jump performance, and track progress with real data—not guesswork.

✔️ Sports Performance Programs designed to improve speed, strength, power, explosiveness, agility, and resilience for your specific sport.

✔️ Velocity-Based Training to ensure you’re training at the right intensity for maximum athletic development.

✔️ Recovery Services including Red Light Therapy, Normatec Compression, Massage Chairs, and more to help you recover faster and perform consistently.

✔️ Performance Coaches with extensive experience who understand what it takes to compete at the highest levels.

✔️ On-demand Physical Therapy services so injuries don’t derail your progress and small issues get addressed before they become major setbacks.

The goal isn’t just to make you stronger.

It’s to help you become a faster, more explosive, more durable, and more confident athlete when it matters most.

Whether you’re chasing a varsity spot, a college scholarship, or a professional career, your preparation today determines your opportunities tomorrow.

📍Hess Fitness

Your next level starts here.

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Most people stretch their hips… but they never address where the restriction 😬 is actually coming from.

One of the biggest game changers for hip mobility is improving the posterior hip capsule.

The posterior capsule is the connective tissue on the back of your hip joint. When it becomes stiff or restricted, it limits how your femur moves inside the socket. Instead of the hip moving the way it should, your body starts borrowing motion from your low back, pelvis, or knees.

The result?
❌ Tight hips
❌ Low back pain
❌ Pinching in the front of the hip
❌ Limited squat depth
❌ Poor running mechanics
❌ Decreased athletic performance

A quality posterior hip capsule stretch helps restore the natural glide of the femur in the socket, creating more space within the joint. That means your hips can move more freely without your body having to compensate elsewhere.

When your hips move well:
✅ You squat deeper with better mechanics.
✅ You sprint, jump, and change direction more efficiently.
✅ You reduce unnecessary stress on your knees and lower back.
✅ You improve overall mobility while feeling stronger and more stable.

Hip mobility isn’t just about being “flexible.” It’s about having a healthy joint that can move through its full range of motion while remaining strong and controlled. Mobility without stability is useless—and stability without mobility leads to compensation.

Whether you’re an athlete trying to maximize performance or someone who just wants to move without pain, maintaining healthy hip mobility should be part of your routine. A few minutes of intentional work can make a huge difference in how you train, recover, and feel throughout the day.

Don’t just stretch your hips—restore how they move. Your back, knees, and performance will thank you.

Follow for more tips ✅

The gap between a good college athlete and an elite one usually isn’t talent. It’s the boring stuff done with purpose every single day‼️

1️⃣ Nutrition — Eat enough total calories to support training, prioritize protein at every meal, and time your carbs around lifts, practices, and games so you have fuel when it matters most.

2️⃣ Sleep — 8+ hours isn’t just “nice to have.” A consistent sleep schedule, less late-night scrolling, and quality sleep can completely change your recovery, focus, and performance.

3️⃣ Lift with Intent — Don’t just move weight. Use full range of motion, control the lowering phase, explode on the way up, and treat every rep like it has a purpose.

4️⃣ Sprint — Speed should be trained, not hoped for. Sprint fresh, recover fully between reps, and attack every sprint with maximum intent.

5️⃣ Mobility — Don’t wait until you’re tight or injured. Daily work on your ankles, hips, hamstrings, thoracic spine, and shoulders will keep you moving and performing at your best.

6️⃣ Hydration — Start the day hydrated, drink consistently throughout the day, and replace fluids and electrolytes after hard training sessions. Performance starts long before practice.

7️⃣ Mentality — Elite athletes don’t let one bad rep, one bad game, or one bad week define them. They reset quickly, stay confident, and trust their preparation.

8️⃣ Discipline — Do the right things when nobody is watching. Show up early, recover properly, stick to your nutrition, and stay consistent even when motivation fades.

9️⃣ Organization & Reliability — Manage your schedule, communicate with your coaches, stay on top of academics, and be someone your team can always count on. Reliability builds trust.

🔟 Coachability — Listen without getting defensive, ask questions, apply feedback immediately, and leave your ego at the door. The athletes who improve the fastest are the ones willing to learn.

Which of these do you think athletes overlook the most? Drop your answer in the comments. 👇

Most people dont even realize they have uneven hips. 👀

Years of sitting, sports, old injuries, or favoring one side can cause your pelvis to shift out of alignment. When that happens, your body starts compensating—and that’s when pain, tightness, weakness, and limited mobility begin to show up.

⚠️ Common signs of hip imbalance:
• One hip feels tighter than the other
• Low back pain
• Hip or groin discomfort
• Knee pain
• Glutes that won’t “fire”
• Feeling stronger on one side than the other

The good news? You don’t always need to stretch harder or lift heavier.

By resetting your hip position and restoring proper alignment, you can:
✅ Reduce unnecessary pain
✅ Improve hip and core stability
✅ Activate your glutes more effectively
✅ Move more efficiently
✅ Build strength with better mechanics
✅ Feel better during training—and in everyday life

Take a few minutes to restore your hips before training, and you’ll often notice better movement, better performance, and less pain.

Have you ever been told one hip sits higher than the other? Drop “HIPS” below or send me a DM, and I’ll show you where to start. 💪

🚨 Tight hips? … it could be your iliacus.

The iliacus is a deep hip flexor that helps lift your leg, stabilize your pelvis, and generate force when you sprint, jump, squat, or change direction.

When it gets tight from too much sitting, hard training, or poor recovery, it can:
❌ Limit hip extension
❌ Shut down your glutes
❌ Increase stress on your low back
❌ Decrease speed, power, and overall movement quality

Releasing the iliacus can help restore hip mobility, improve pelvic positioning, reduce back discomfort, and get your glutes firing the way they’re supposed to.

But here’s the key: Don’t stop at releasing it. Follow it up with mobility drills and strength work so your body learns to use that new range of motion. That’s how lasting improvements happen.

Your body performs best when every muscle does its job—and sometimes the deepest muscles make the biggest difference. 💪

💾 Save this for your next warm-up.
📤 Share it with someone who’s always complaining about tight hips.

Weak glutes = cranky knees 👀
The lateral tap down lights up your glute medius to improve hip stability, fix side-to-side imbalances, and take stress OFF your knees 🔥

Strong hips. Stable knees. Better movement. 💪

Save this for your next leg day 🦵
Tag someone with knee pain 👇
Follow for more rehab + performance tips 🚀

If your struggling to develop your rate of force development, overall vertical, and speed try this contrast method‼️ What other qualities are you looking to improve as an athlete? Drop questions below ⬇️

Overcoming split squat isometrics are a game-changer for post-ACL rehab 🦵

They help restore quad activation (key after surgery), build strength at specific knee angles, and reduce pain while still training at high intensity. By isolating each leg, they improve limb symmetry and rebuild confidence in the injured side.

Even better—they increase tendon stiffness and force transfer, which directly improves explosiveness, deceleration, and return-to-sport performance.