ProReady Training

Work being put in before the bell ever rings. Speed. Power. Conditioning. No shortcuts. This is how fighters are built. 🥊🔥

Med ball work connects the chain.
Hips, core, shoulders — producing and absorbing force the way sport actually demands.
Here are 4 med ball variations we use to train real power:

Med Ball Forward Throw
Teaches full-body force production and efficient energy transfer from the ground up.

Med Ball Overhead (Behind the Head) Throw
Builds total-body power while reinforcing triple extension through the ankles, knees, and hips.

Staggered Stance Rotational Throw to Wall
Trains rotational power, core control, and the ability to decelerate force — key for cutting and throwing athletes.

Staggered Stance Forward Throw
Challenges asymmetrical strength and improves coordination between the lower and upper body.
Power isn’t just strength — it’s timing and intent.
Save this and add med ball work to your training.

Read Caption 👀
Kicking off 2026 the right way. 
Our Youth Ready classes are focused on building strong, confident, and capable athletes from the ground up.
This isn’t just about workouts — it’s about movement, discipline, and developing habits that carry into sports, school, and life.
2026 starts now. Let’s get better together
DM us “READY” for more info

The switches drill is a foundational sprint mechanics drill that teaches athletes how to exchange legs efficiently while running. It’s especially useful for youth athletes (like your 8–14 group) because it builds speed the right way from the ground up.

Speed isn’t just how fast you move, it’s how much force you can create.
Hip-loaded sled sprints teach your body how to push harder, drive longer, and accelerate faster — making every sprint stronger when resistance is gone.

Weak shoulders holding your lifts back?
Add these movements into your shoulder day to build mobility and strength the right way. 💪🔥
Here’s how to plug them in:
1️⃣ DB External Rotations
Light weight only (10–15 lb max)
👉 Targets the rotator cuff
👉 Protects the shoulder joint
👉 Improves stability for pressing
2️⃣ Chest-Supported Y & T Raises
Slow. Controlled. No ego weight.
👉 Builds mid-back + rear delt strength
👉 Helps posture
👉 Supports overhead lifts
3️⃣ Turkish Get-Ups
Kettlebell. Eyes on the bell.
👉 Full-body shoulder stability
👉 Core + hip coordination
👉 Teaches the shoulder to stay locked in

Not every workout looks the same — and that’s the point.
Spikeball nights at ProReady bring the energy, the laughs, and the friendly trash talk.
Would you survive a game in here?

Finish your workouts the way athletes do: recover with purpose. 🧠💪
Your body only adapts if you give it the chance to reset.
Here’s the full banded mobility sequence from the video:
1️⃣ Hip Opener (30 sec)
Band around the thigh → cross the opposite foot → let the tension open your hips.
2️⃣ 90/90 Hip Stretch (60 sec)
Drop the foot flat → shoulder blades down → hold and breathe into the stretch.
3️⃣ Banded Pigeon Stretch
Band on the front thigh → foot crossed → back leg straight → sit tall.
Drop to your forearms for a deeper stretch.
4️⃣ Adductor Opener + Hip Shifts
Band on the inside thigh → foot flat → hands inside feet → shift hips back for 10 reps.
Then rotate the knee outward for deeper hip socket mobility.
5️⃣ Hamstring Stretch (No Rounding)
Band on thigh → hinge down with a tall spine → feel the stretch in the hamstring.
6️⃣ Ankle Mobility (Knee Over Toe)
Band at the ankle → heel planted → drive the knee forward and hold.
Recover with intention. Move better next session.
Save this routine for after your next workout.

Weak hips = slow acceleration.
If your knee drive feels sloppy or you can’t generate power off the line, your hips are the missing link.
Here’s why these 3 movements matter:
1️⃣ Cable Knee Drives
• Builds hip flexor strength
• Teaches proper knee-drive mechanics
• Helps you create more force with every stride
2️⃣ Knee Drive + Isometric Hold (10–15 sec)
• Improves stability
• Boosts control at the top of your stride
• Trains your body to maintain knee height under fatigue
3️⃣ High cable push-downs
• Strengthens the full range of motion
• Improves ground contact on the ball of your foot
• Transfers directly into faster sprint mechanics
Stronger hips = better drive, better power, better speed.
Save this for your next training session.

ProReady just leveled up with timing gates. This is the exact system used across elite sports worldwide. Our athletes deserve the best tools, and now every sprint is tracked with pro-grade precision.