Workout Of The Month: HIT Athletic
HIT Athletic is a new indoor fitness and sports facility that has over 25,000 square feet of multi-use space. Owned and operated by Adam and Stephanie Boenig and Eddie Esparza, HIT Athletic offers diverse training programs for both adult and youth. For the younger athletes 8-18 years old, HIT Athletic will focus on sport specific training that will help develop athletes by increasing their speed, agility, strength and endurance. Whether it’s baseball, football, basketball, soccer, track, lacrosse or any sport for that matter, HIT Athletic can help develop all athletes and take them to the next level.
POWER & EXPLOSIVENESS
LATERAL BOX JUMPS WITH MEDICINE BALL
Athletes must be able to exert force in multiple directions. This exercise will work on lateral explosiveness as well as coordination.
Start with the box at your side while holding a medicine ball at your chest. Squat and load the legs and then explode up and onto the box with both feet. Step off the box on the other side and repeat the exercise remembering to land soft and under control.
POWER SLAMS WITH MEDICINE BALL
This exercise will help athletes develop explosive power and speed.
Start standing nice and tall with medicine ball at your chest. Next, load your legs and explode up while also driving the ball overhead. Your feet should be off the ground at this point. On the descent, the athlete drives the medicine ball into the ground as hard as they can. Repeat this process with some tempo between the reps.
LUNGE SPLIT JUMPS WITH MEDICINE BALL
This is a great plyometric exercise that will help strengthen glutes, quads, hip flexors and even your calves. It also helps develop stability and coordination.
Start by holding the medicine ball at the chest with one leg forward and the other leg back sinking down into a deep lunge. You will generate power during each push-off phase as you load the feet, ankles, knees and hips with your body weight. Quickly drive upward during the transition to the next lunge. As you land softly, maintain a balanced foot position, keeping the hips back and allowing the hips and knees to bend deeply to absorb the landing. Repeat this process keeping a good tempo between the lunges.
SPEED & SPRINT MECHANICS
FORWARD SPRINT WITH RESISTANCE BAND
Using resistance bands for this exercise will help develop speed and explosive lower body power.
With the resistance band sitting around the waist, you will begin in a split stance start with good posture and a good forward lean. As you begin, throw your arms back and forward (hips to lips) while keeping your head in neutral position. In the lower body, drive your knees up while stepping over the opposite knee. The athlete will run on the balls of their feet, trying to limit the heel dipping or touching the ground. Working distance can vary. Use a shorter distance to work on acceleration or a longer distance (20-30 yards) to work on top speed sprint mechanics.
LATERAL SHUFFLE WITH RESISTANCE BAND
This exercise will develop lateral strength in the hips and will help improve lateral acceleration.
With the resistance band sitting around the waist, start in low athletic stance with slight forward lean and flat back. Keep your toes pointed forward and shuffle laterally, trying not to click the heels and moving a specified distance. Repeat this set in the opposite direction.
BACK PEDAL WITH RESISTANCE BAND
This exercise will help develop explosive lower body power and will help improve balance and control while moving rapidly in a backward motion.
With the resistance band sitting just above the waist, you will face the trainer in low athletic stance. As you begin to back pedal, lean back into the band while pumping the arms. The arms should be fully engaged throughout the entire exercise and should stay bent at a 90 degree angle.
HIT ATHLETIC
7725 Burnet Rd. Austin, TX 78757
Be sure to check out HIT Athletic’s unique space at hitathletic.com
Athlete: Tavian Tate
Trainer: Shon Mitchell
