4.1. Fitness

4.1. Fitness

Comments

📖 “For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.”
‭‭Ephesians‬ ‭2:10‬ 📚

4:1 Family let me tell you everyday Sierra steps foot into the gym the environment ELEVATES. Coaches are encouraged , Athletes are motivated, parents watching are inspired. The atmosphere lights 🔥 up. That’s what happens when you embrace the gifts 🎁 God has given you and Jesus is now living through you. That’s the best way to explain Sierra’s work ethic and passion. Eph 4.

We are Proud of your Sierra 💪🏾

▶️▶️Follow 4.1. Fitness ▶️▶️

.
.
.
📚”By his divine power, God has given us everything we need for living a godly life. We have received all of this by coming to know him, the one how called us to himself by means of his marvellous glory and excellence. “2 Peter 1:3 📖
.
.
If you train powerful and explosive you will play powerful and explosive.

.
.
▶️▶️FOLLOW ▶️▶️4.1. Fitness
.
.
.
📚”Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”
‭‭1 Corinthians‬ ‭9:24-27‬ ‭NIV‬‬
.
⭐️Jesus has already won the battle for you, so today when the enemy tries to attack remember that your Father Loves you and you are already a WINNER.🏆🥇
.
Keep Training Hard
.
.
.
.
.
Pinellas Heat Elite Volleyball, Inc Cambridge Christian School Seffner Christian Academy Volleyball Quest Volleyball Academy Tampa Sports Academy
🏐VolleyKIDS Class🏐
Learn how to Serve, Pass, Set, HIT and PLAY VOLLEYBALL in a FUN Encouraging Environment with Every Friday Evening.
.
For more info and sign up
Text: 901-275-5250 or
Email: [email protected]
.
Follow 🔂 4.1. Fitness

.
.
.

.

. Pinellas Heat Elite Volleyball, Inc Quest Volleyball Academy
🎬Silento Silentó Came to 4.1. Fitness to workout 🏋🏼‍♀️ and film an episode for his NEW TV Show📺
.
“Watch Me Whip, Watch Me Nae Nae”
https://youtu.be/vjW8wmF5VWc
.
Follow 🔂 4.1. Fitness
.
.
.
@ 4.1. Fitness
🎬Silento Silentó Came to 4.1. Fitness to workout 🏋🏼‍♀️ and film an episode for his NEW TV Show📺
.
Follow 🔂 4.1. Fitness

.
.
.

@ 4.1. Fitness
🏈 Kids Off-Season Football Training 🏈
.
Wanting to get stronger and faster for next season? Come checkout one of our Kids classes at 3pm or 6:30pm on Tuesday and Thursday.
.
Message us for more info
Text: (901) 275-5250
Email: [email protected]
.
Follow 🔂 4.1. Fitness for more content

.
.
.
.
💪🏾Strength Focus 💥
.
📖 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.”
‭‭2 Corinthians‬ ‭12:9-10‬
.
During a big Plyo week it’s important to implement strength focus days, to strengthen the muscles needed to stabilize your joints that absorb the impact from landing.
.
Workout
1. Slam Ball Vert Jump 3x5
2. Hang Clean 3x5
3. Hurdle Jumps 3x4 (3 sets)
4. Back Squat (tempo 30x1) 5x4
5. 10min EMOM
ODD: 10 RDLs
Even: SL OH Split Squat 3 each side
.
Follow 4.1. Fitness 🔂🔂

.
.
.
.
🥇Master Your Craft🥇
.
“8 God saved you by his grace when you believed. And you can’t take credit for this; it is a gift from God. 9 Salvation is not a reward for the good things we have done, so none of us can boast about it. 10 For we are God’s MASTERPIECE. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” Ephesians 2:8-10
.
God has made you with PURPOSE. The passions and abilities you have, train hard to MASTER them and use them for HIS glory.
.
🤔 What are you working on right now? below ⬇️
.
Follow🔂4.1. Fitness for more encouraging truth
.
👍🏾 to show your support
#4:1vb :1 :1
.
.
.
🚀VERT ANALYSIS SESSIONS 📈
.
Even at 12 years old you can track your VERT to make sure you are developing to correct habits to optimize your game
.
Optimize your Vertical on the Court. During a Vert Session you will have 2 of our expert coaches tracking and analyzing your technique, footwork and timing while training you how to maximize your vertical on every attack.
.
Contact us to sign up for sessions
Text:901-275-5250
Email: [email protected]
.
.
.
.
.
🚀VERT ANALYSIS SESSIONS 📈
.
Optimize your Vertical on the Court. During a Vert Session you will have 2 of our expert coaches tracking and analyzing your technique, footwork and timing while training you how to maximize your vertical on every attack.
.
Contact us to sign up for sessions
Text:901-275-5250
Email: [email protected]
.
.
.
.
.
10 yr old youth football athlete working on some of the fundamentals of speed: ⚡️Efficient movement patterns ⚡️Dorsiflex feet and drive knee to chest ⚡️Explosive push off the ground ⚡️Core strength and stability .
.
.
.
.app

We offer strength and conditioning to volleyball athletes who wish to improve their performance on t

Blaine and Sammie Ruttan share a huge passion for loving and serving the community through sports and athletic training. They see a large need for a variety of things that can be met through physical training- discipline in all areas of life, optimism, perseverance, self respect and respect for others, the mental strength of a champion, confidence in each individual’s identity, and the constant pu

Operating as usual

07/03/2019

📖 “For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.”
‭‭Ephesians‬ ‭2:10‬ 📚

4:1 Family let me tell you everyday Sierra steps foot into the gym the environment ELEVATES. Coaches are encouraged , Athletes are motivated, parents watching are inspired. The atmosphere lights 🔥 up. That’s what happens when you embrace the gifts 🎁 God has given you and Jesus is now living through you. That’s the best way to explain Sierra’s work ethic and passion. Eph 4.

We are Proud of your Sierra 💪🏾

▶️▶️Follow 4.1. Fitness ▶️▶️

.
.
.

25/02/2019

📚”By his divine power, God has given us everything we need for living a godly life. We have received all of this by coming to know him, the one how called us to himself by means of his marvellous glory and excellence. “2 Peter 1:3 📖
.
.
If you train powerful and explosive you will play powerful and explosive.

.
.
▶️▶️FOLLOW ▶️▶️4.1. Fitness
.
.
.

08/02/2019

📚”Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”
‭‭1 Corinthians‬ ‭9:24-27‬ ‭NIV‬‬
.
⭐️Jesus has already won the battle for you, so today when the enemy tries to attack remember that your Father Loves you and you are already a WINNER.🏆🥇
.
Keep Training Hard
.
.
.
.
.
Pinellas Heat Elite Volleyball, Inc Cambridge Christian School Seffner Christian Academy Volleyball Quest Volleyball Academy Tampa Sports Academy

25/01/2019

🏐VolleyKIDS Class🏐
Learn how to Serve, Pass, Set, HIT and PLAY VOLLEYBALL in a FUN Encouraging Environment with Every Friday Evening.
.
For more info and sign up
Text: 901-275-5250 or
Email: [email protected]
.
Follow 🔂 4.1. Fitness

.
.
.

.

. Pinellas Heat Elite Volleyball, Inc Quest Volleyball Academy

Photos from 4.1. Fitness's post 25/01/2019

🎬Silento Silentó Came to 4.1. Fitness to workout 🏋🏼‍♀️ and film an episode for his NEW TV Show📺
.
“Watch Me Whip, Watch Me Nae Nae”
https://youtu.be/vjW8wmF5VWc
.
Follow 🔂 4.1. Fitness
.
.
.
@ 4.1. Fitness

Photos from 4.1. Fitness's post 25/01/2019

🎬Silento Silentó Came to 4.1. Fitness to workout 🏋🏼‍♀️ and film an episode for his NEW TV Show📺
.
Follow 🔂 4.1. Fitness

.
.
.

@ 4.1. Fitness

18/01/2019

🏈 Kids Off-Season Football Training 🏈
.
Wanting to get stronger and faster for next season? Come checkout one of our Kids classes at 3pm or 6:30pm on Tuesday and Thursday.
.
Message us for more info
Text: (901) 275-5250
Email: [email protected]
.
Follow 🔂 4.1. Fitness for more content

.
.
.
.

17/01/2019

💪🏾Strength Focus 💥
.
📖 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.”
‭‭2 Corinthians‬ ‭12:9-10‬
.
During a big Plyo week it’s important to implement strength focus days, to strengthen the muscles needed to stabilize your joints that absorb the impact from landing.
.
Workout
1. Slam Ball Vert Jump 3x5
2. Hang Clean 3x5
3. Hurdle Jumps 3x4 (3 sets)
4. Back Squat (tempo 30x1) 5x4
5. 10min EMOM
ODD: 10 RDLs
Even: SL OH Split Squat 3 each side
.
Follow 4.1. Fitness 🔂🔂

.
.
.
.

15/01/2019

🥇Master Your Craft🥇
.
“8 God saved you by his grace when you believed. And you can’t take credit for this; it is a gift from God. 9 Salvation is not a reward for the good things we have done, so none of us can boast about it. 10 For we are God’s MASTERPIECE. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” Ephesians 2:8-10
.
God has made you with PURPOSE. The passions and abilities you have, train hard to MASTER them and use them for HIS glory.
.
🤔 What are you working on right now? below ⬇️
.
Follow🔂4.1. Fitness for more encouraging truth
.
👍🏾 to show your support
#4:1vb :1 :1
.
.
.

08/01/2019

🚀VERT ANALYSIS SESSIONS 📈
.
Even at 12 years old you can track your VERT to make sure you are developing to correct habits to optimize your game
.
Optimize your Vertical on the Court. During a Vert Session you will have 2 of our expert coaches tracking and analyzing your technique, footwork and timing while training you how to maximize your vertical on every attack.
.
Contact us to sign up for sessions
Text:901-275-5250
Email: [email protected]
.
.
.
.
.

07/01/2019

🚀VERT ANALYSIS SESSIONS 📈
.
Optimize your Vertical on the Court. During a Vert Session you will have 2 of our expert coaches tracking and analyzing your technique, footwork and timing while training you how to maximize your vertical on every attack.
.
Contact us to sign up for sessions
Text:901-275-5250
Email: [email protected]
.
.
.
.
.

02/01/2019

10 yr old youth football athlete working on some of the fundamentals of speed: ⚡️Efficient movement patterns ⚡️Dorsiflex feet and drive knee to chest ⚡️Explosive push off the ground ⚡️Core strength and stability .
.
.
.
.app

24/12/2018

🏐Good Morning Volleyball Parents and Coaches 🏐 here is one of our
🎉Beginner Passing Progression 🏆

You can do this in your backyard or at the beginning of practice to develop your athletes passing fundamentals 🍞
I know everyone wants hit BUT to optimize your teams hitters you NEED GREAT passing first.
So in practice and at home prioritize mastering the fundamentals of passing🔩

Knees Passing
Coaching Points:
1. Begin with hands apart
2. Push Hips Forward
3. Round Shoulders
4. Flat Platform
5. Freeze and look at Platform

Step and Pass
Coaching Points:
(in addition to previous points)
1.Stay low and lean slightly forward
2. Use legs to pass

Side to Side
Coaching Points:
(in addition to previous points)
1. Step with outside foot
2. Stop your feet before you pass
3. Face your target and keep the ball in front of you
Shout out to for the Awesome demo

ENJOY 😉
sbaeaglesvb 4.1. Fitness St. Francis of Assisi Catholic School

24/12/2018

💥Beginner Setting Progression💥Part 1

Parents the Setter is the Quarterback on the volleyball court. They “set” the offense (full pun intended 🤣). They can make the clutch decisions on how to win the game 🥇So parents with young athletes that aspire to play volleyball, along with prioritizing their passing fundamentals also make sure they learn and become comfortable with setting. Even if they don’t want to be a setter. The skill to set allows athletes to play more fluently and controlled on the court. Having the skill to set also broadens your recruiting potential 🔑 ☝️. Also Coaches don’t rule out tall kids as only your hitters. Make them learn just like everyone else how to pass and set. A tall setter is VALUED in college programs along with the ability to pass well.

Step 1. Hand Position
💥Only the pads of your fingers are touching the ball. Fingers are relaxed but spread wide. Thumbs should face each other with space in between both hands.
Step 2. Set Alignment 💥Right leg is up, have a slight forward lean. Bring the ball with correct hand positioning right on top of your hairline, and point the elbows out only at a 45 degree angle.
Step 3. Seated Catch and Set
💥Start by having them seated with a forward lean so they can just focus on having proper hand Position and Set Alignment. 💥As they set make sure they are pressing through their palms, meaning
✅ arms are fully extended and their palms are facing forward
❌not flicking the wrist like shooting a basketball ❌or not swimming the arms or hands out

Step 4.Catch and Set
💥focus first on foot work which is “left, right” your last 2 steps are to be “left, right”
💥receive the ball in an athletic stance meaning ✅ on the balls of your feet
✅ knees bent
✅ hips back
✅ torso with slight forward lean
✅ proper Hand Position 🤚 and Set Alignment 💥set the ball with full extension pressing through the toes meaning
✅ press through toes(like a calf raise)
✅ explode with glutes ( fully extending your legs
✅ extend your arms pressing through your palms

Secret:wrists are to be relaxed but controlled and in the set your wrist hinges creating a smooth set🤫😉

22/12/2018

🏐Good Morning Volleyball Parents and Coaches 🏐 here is one of our
🎉Beginner Passing Progression 🏆

You can do this in your backyard or at the beginning of practice to develop your athletes passing fundamentals 🍞
I know everyone wants hit BUT to optimize your teams hitters you NEED GREAT passing first.
So in practice and at home prioritize mastering the fundamentals of passing🔩

Knees Passing
Coaching Points:
1. Begin with hands apart
2. Push Hips Forward
3. Round Shoulders
4. Flat Platform
5. Freeze and look at Platform

Step and Pass
Coaching Points:
(in addition to previous points)
1.Stay low and lean slightly forward
2. Use legs to pass

Side to Side
Coaching Points:
(in addition to previous points)
1. Step with outside foot
2. Stop your feet before you pass
3. Face your target and keep the ball in front of you
Shout out to for the Awesome demo

ENJOY 😉
sbaeaglesvb 4.1. Fitness St. Francis of Assisi Catholic School

Timeline photos 10/12/2018

Happy Monday 😊💪🏼👍🏽.
.
.app

Timeline photos 10/12/2018

“Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.” Michael Jordan.
.
.

07/12/2018

📖24 Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. 25 Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. 26 So I do not run aimlessly; I do not box as one beating the air. 27 But I discipline my body and keep it under control,[a] lest after preaching to others I myself should be disqualified.1 Corinthians 9:24-27📚
.
💥Training Highlights 💥
Why do you Train?
Comment Below
.
.
.
.
.

.

07/12/2018

📖 “24 Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. 25 Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. 26 So I do not run aimlessly; I do not box as one beating the air. 27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.” 1 Corinthians 9:24-27. 📚
.
💥Training Highlights 💥
Why do you Train?
Comment Below

.
.
.
.
.

.

07/12/2018

👩‍🏫Sn**ch Complex 📝
.
5 Sn**ch Pull
5 Power Sn**ch
5 Overhead Squat
.
During the Anatomical Adaptation phase (basic strength and movement patterns) of your training program, the Sn**ch Complex is a great exercise for athletes to develop the building blocks for more powerful lifts. This will generate more explosive output in your sport.

.

.
Puget Sound Volleyball Academy DaKine Volleyball Club 253 Elite Volleyball Club

06/12/2018

Attention all 🏐hitters!! Take care of your shoulders with this Pre-Practice Shoulder Warm Up. Your shoulders go through tremendous impact to get those powerful swings of yours. Keep them powerful and lower your risk of injury by warming up and stabilizing before practice 💪🏼
.
.
.
.
.
Puget Sound Volleyball Academy 253 Elite Volleyball Club DaKine Volleyball Club
.

.

05/12/2018

🐅Lateral Slide Lunge🐅
.
Focus: Adductor Development
.
Athletic Benefit: develops the ability to maintain a strong athletic position allowing your body to optimize power production and explosive movements.
.
Muscular Explanation:The Adductors are a group of muscles that have a major role in stabilizing the pelvis and maintaining a neutral or spine, allowing weight to be evenly distributed.
.
.
.
Teach901
.

.

04/12/2018

🙇🏽‍♂️Johnny is 10 and aspires to be the best football 🏈 player he can be. So in the off season he hits the gym 3 times a week right after school 🏫.
.
At his age and phase of training it is critical that we focus on motor control, memory and skill development. Specifically the implementation of cyclical locomotion, various tensions in body weight activities and absolute strength exercises.
.
🙏🏽Special thanks to the Athletic Development Blueprint created by OPEX Fitness which has helped provide us with a beacon in our programming.
.
.
.
.
.

.

.

Timeline photos 03/12/2018

Merry Christmas 🎄 and Happy Holidays 🎁 ! We believe each of you deserve health, confidence, and joy. Buy your family, friends, or self a gift that allows them to bring out the strength 💪🏼 you know they have within!
.
.
💚❤️Enjoy $99 off our 3 month UNLIMITED membership (making it $100/mo) or 10% off ANY membership. Find the link and more info at foronefitness.com
.
.
.
.
.

.
#12 #1

Photos from 4.1. Fitness's post 03/12/2018

🎉🎉Big Shoutout to 901 Physical Therapy 🎉🎉 For running a great Injury Prevention Workshop this weekend for the Memphis Volleyball community, we had athletes all over Memphis come participate.
.
Dr. Clay led the workshop well providing everyone with practical check points and activities that athletes can apply throughout their season to help optimize their game.
.
.
.
.
.

.

.
@ Memphis Juniors Volleyball Association

30/11/2018

👩‍🏫 Proper Squat Technique 📝
.
Lift: Back Squat
Purpose: MOST effective exercise in training for building overall strength and power output, allowing athletes to optimize and develop into fast and explosive athletes in their sport.
.
Movements to avoid
❌over extension in the lumbar spine (lower back)
❌curved or rounded back and shoulders
❌knees caving in or going in front of your toes
❌ankles caving in
.
Focus
✅ externally rotate knees
✅ weight evenly distributed on the balls of your feet and heels
✅ Shoulders back with bar on traps
✅ maintain neutral spine and core strong
.
For more great resources on Performance Training follow my brother , and OPEX Fitness
.
.
.
.
.
#837

Videos (show all)

Telephone

Opening Hours

Monday 05:00 - 06:00
Tuesday 19:00 - 20:00
Wednesday 05:00 - 06:00
Thursday 19:00 - 20:00
Friday 05:00 - 06:00
Saturday 14:00 - 15:00