Kings Athletics

ROTATION! 🔄🔥

When you hear ROTATION, you probably think of baseball, golf, tennis… the obvious rotation sports.

But little do you know, rotation is EVERYWHERE in athletics.

You rotate when you sprint.
You rotate when you change direction.
That DB has to open up and turn.
That wide receiver releases and rips through.
That basketball player hits the meanest crossover.
That MMA fighter throws a punch or a kick.

ROTATION IS ATHLETIC MOVEMENT.

So at KA, we don’t just train rotation by standing in one place and twisting. We like to TRAIN ROTATION INSIDE ATHLETIC MOVEMENTS.

WARM UP
1. Rotations
2. Tennis Ball Rotate & Throw
3. Tennis Ball Grabs
4. Tennis Ball Grabs + Footwork
MED BALL WARM UP
1. Punches + Footwork
2. Rotation + Footwork
MED BALL POWER
LINEAR
1. Split Drop & Drive
2. Split Drop, Turn & Drive
LATERAL
1. Split Drop & Punch
2. Split Drop & Rotate
SINGLE LEG
1. Drop Skate & Punch
2. Drop Skate & Rotate
PUTTING IT ALL TOGETHER
1. Hip Turns
2. Crosses

We took these movements forward, backward, and laterally, then added change of direction to see how rotation actually shows up in real-time athletic movement.

CORE + MOBILITY FINISH
To finish, we used Windmills and Iron Cross Pushes to train the core through rotation while also working on the mobility needed to properly rotate and control those positions.
Because rotation isn’t just about producing force.
It’s also about having the mobility, control, and strength to own the movement.
That’s what we’re after at KA:
Not just training movements.
Training athletes to MOVE.
Come join us, man.

The best sport performance training in Columbus! 👑🔥

Who’s joining us!?

🚨JUNIOR ATHLETES🚨

Hops/Jumps: we started the workout with some hoping and jumping to work on body control, explosive power, and coordination. We focused on two foot hopping, as well as, single leg hops.

Sprinting: each class we review the different components of sprinting. We began with arm action before transitioning into a high knee to focus on the lower body portion of our sprints. After each breakdown drill we put it together with some short 10 yard sprints.

Floor is Lava: we then transitioned into some productive play! The first game we played was the floor is lava where each kid had to hop or jump from ring to ring. The distance between the rings differed and required different types of jumping for an extra challenge.

Reverse Sharks and Minnows: our next game was a reverse version of sharks and minnows. We had one kid try to avoid getting their flag pulled by the rest of the class as they used sprinting, change of direction, and agility to run from end to end!

Strength: after the games we finished the workout with some strength training. As you see, our focus was pushups.

All in all, we are trying to teach useful tools for the kids to build a foundation as they learn movement while keeping things fun!!!

Who’s coming next Wednesday at 6pm??

THE BLUEPRINT 🧬

There are MANY ways to program. Many different ideologies, methods, and approaches. As a trainer, coach, or athlete, you can take those different pieces and put them together to create a BLUEPRINT for your program or your athletes.
At KA, here’s one of our blueprints 👇🏽

KA BLUEPRINT:
1. HEAVY / CONCENTRIC MOVEMENTS
A. Squat
B. Deadlift
C. Rack Pull
D. Bench Press
E. Pendlay Row

2. ISOS / ECCENTRICS / ROTATION
A. Split Squat ISO
B. Single-Leg GHD Eccentric Leg Curls
C. Overcoming Bench Press ISO
D. Eccentric Chin-Ups
E. TRX Rotating Rows

3. PLYO / EXPLOSIVE / FAST-TWITCH MOVEMENTS
A. Stability Ball Kicks
B. Broad Jumps
C. Weighted Jump Squats
D. Explosive Hypers
E. Glute/Hamstring Dribbles

And this is just ONE of our blueprints.
We can mix and match. It doesn’t always have to be in this exact order. We can superset isometrics with explosive movements. We can change exercises based on the athlete, their sport, their weaknesses, their goals, and what we’re trying to accomplish that day. Also these are just example exercises many fall under each category!

BUT WE WILL NEVER MISS WHAT THE ATHLETE NEEDS.
That’s why we have blueprints.
Programming isn’t just throwing exercises together. There has to be a purpose behind every movement, every rep, every set, and every piece of the program.
BUILD THE BLUEPRINT. BUILD THE ATHLETE. 👑
KA — SPORT PERFORMANCE.



WHO joining the KA way?!

SPEED SUNDAYS: RECOVERY

Watch us work every Sunday at 1:00 pm FREE TO ALL ATHLETES!

WHO COMING NEXT SUNDAY?!

PROGRAMMING 🧠🏋🏽‍♂️

Writing a workout seems easy, right?

NOPE. 😂

You have to know what you’re trying to accomplish. You have to know the athlete. You have to understand their strengths, weaknesses, goals, and current abilities.
You have to put everything in the RIGHT ORDER.
You have to know the appropriate distances.
You have to understand the volume.
You have to know when to push, when to pull back, and how everything works together.

At KA, we LOVE when an athlete or everyday client says, “Just program for me.”
SAY LESS. 😤

That’s what we like to do. We genuinely GEEK OUT over programming. 🤓📋

And yes… HILL WORK. OBVIOUSLY. 😂⛰️
Today’s focus:
⚡ Speed
🔄 Change of Direction
🏃🏽‍♂️ Agility
💨 Acceleration
💥 Power
🔥 Explosiveness
🔀 Transitions
There’s a reason behind what we do, and there’s a purpose behind every piece of the session.

Come get this work with KA — come train with some of the best in Ohio. 🙏🏽👑


Also make sure you give the best wr coach inna nation a follow WR MAXXING 🧬

Hill work out for the win?!

🔥 COMMUNITY 🔥

This was just a random Monday…
The music was pumping 🎶
The vibes were HIGH 🔥
Everyone was smiling, laughing, joking around 😂

AND everyone was working their butts off 💪🏽
Because at the end of the day, it’s not always about the equipment. It’s about the ENVIRONMENT.

At KA, we’ve created a positive environment where you can come in, unpack your day, forget about the real-life s**t for a little while, get your work in, and surround yourself with people who make you better. 🫶🏽

We train hard.
We have fun.
We push each other.
We hold each other accountable.
And most importantly… we do it together.
Come to KA where it’s more than a gym…
IT’S A COMMUNITY. 👑💪🏽

COME JOIN THE KA COMMUNITY