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Antonio| Sports Performance Coach

@move_2tone

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I help athletes improve their speed, strength, agility & range of motion
⚡️Athlete
⚡️BS Kinesiology
⚡️1:1 & Group
⚡️Custom Programs
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‼️MOBILITY WORKSHOP‼️Enhance Natural Movement Patterns 📈 Society has moved most people away from their natural movement patterns through lifestyle and training habits. This causes joints to stop working and create other issues throughout the system. Your training habits or lifestyle could be making these joints worst over time. These classes will be focused on enhancing movement with light or no load to the body. We will increase range of motion strength and get you back on track with your natural movement patterns. If you are dealing with joint pain or major strength imbalances, you will get a lot out of this class. Mobility is NOT easy so come prepared and hydrated fix your problems. #sandiego #jointhealth #mobility #mobilityexercises #strength #rangeofmotion taken in San Diego, California by @move_2tone
4
a year ago
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MAXIMIZE YOUR BLESSINGS, TRAIN THE RIGHT WAY 😤😤 by @move_2tone
3
3 years ago
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BEND BETTER → MOVE FASTER ⚡️ Athletes need better quality, capacity + velocity when bending their joints — especially the hips + knees. With the foot grounded, better hip/knee bending can help distribute force instead of asking the ankle + Achilles to handle everything. SESSION 👇🏾 1️⃣ Loop-Band Shoulder Capacity Flow — 2–3 rounds Rows • OH Press • Front Raise • Rotational “Pizza Boxes” 8–12 reps each Build shoulder, lat + chest ROM/strength before cleans. 2️⃣ Higher-Intensity Sprints — 2–3 reps Full recovery. Think: pressure → shin drop → knee settles → femur rotates. 3️⃣ Tall Clean + Catch — 2–3 × 3–5 Light load. Fast elbows + fast drop under the bar. 4️⃣ Full Clean + Catch — 3–4 sets Gradually add load while maintaining a strong ¼ squat or slightly deeper catch. 5️⃣ Multiple-Catch Cleans — 3–4 sets Full clean → catch → hip → pop → catch again. 3–4 catches/set The goal isn’t fatigue. It’s practicing how fast you can bend, organize pressure + receive force. 6️⃣ Iso Pull-Up + Hanging Hip Raise/Kickout — 3 rounds Pull-up ISO: 20–40 sec Kickouts: 6–10 reps or 10–20 sec holds 7️⃣ Loaded Side Bend / Side Coil — 3 × 15/side Build trunk strength around the pelvis through lateral bending. 8️⃣ Cooldown Tempo Sprints — 2–4 reps Relaxed rhythm + clean mechanics. The connection between Olympic lifting + sprinting isn’t just explosiveness. It’s PRESSURE + TIMING. Can you keep the foot connected while the ankle, knee + hip bend? Can you accept force quickly, organize the joints, then redirect it? Cleans give you a slower, loaded environment to practice it. Sprinting asks you to do it faster. ⚡️ Build the position. Build the pressure. Increase the speed. #SpeedTraining #AthleteDevelopment #OlympicLifting taken in San Diego, California by @move_2tone
0
2 hours ago
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GENERAL STRENGTH DEVELOPMENT 🧱 Building strength by improving how the athlete pressurizes the ground, bends through the joints, controls the trunk, and produces force from better positions. 1️⃣ Mini Step Lunges — 3×10–12/side Heel pressure • hip bend • core control • smooth weight shift 2️⃣ Barbell RDL — 4 sets 8 → 10 → 12 → 15 reps Slow eccentric • hips back • long spine • full-foot pressure 3️⃣ Heavier Mini Squats — 1×8–10 Add load after establishing the position and pressure first. 4️⃣ Hip-Supported Lateral Side Bends — 4×15/side Build lateral trunk strength while keeping the pelvis supported and controlled. 5️⃣ Single-Leg Squat — 3×12/side Foot pressure • hip control • balance • unilateral strength Mixed throughout: Crunches + Leg Raises for trunk capacity High Knees + Skipping for sprint rhythm, posture, and technique General strength doesn’t have to be complicated. Build stronger feet, hips, and trunk, then teach the athlete how to organize that strength during movement. BRICK BY BRICK 🧱 #GeneralStrength #AthleteDevelopment #SpeedTraining taken in San Diego, California by @move_2tone
0
15 hours ago
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1% BRICK BY BRICK 🧱⚡️ @seejjplay BUILD SPEED Speed isn’t just about running faster. We’re building the positions, pressure, timing, and strength that allow speed to show up naturally. 1️⃣ Accelerations — 4–6 × 10–20 yd Fall forward, change the shin angle, keep the torso in front and let the hips move through. 2️⃣ Drop Squats — 3 × 5–8 Learn to bend and catch momentum quickly. Find the feet, hips and trunk before redirecting force. 3️⃣ Tempo Accelerations / Skill Work — 4–6 reps Lower intensity. More focus on heel rise → shin drop → knee stops → femur rotates over the stance leg. Quality before output. 4️⃣ Core: Crunches + Leg Raises — 2–3 × 8–12 Build trunk control so the pelvis, rib cage and limbs can work together at speed. 5️⃣ Slider Squats — 2–3 × 6–10/side Develop hip range, foot pressure and strength through different positions. 6️⃣ Skater Bounds — 3 × 4–6/side Load the hips and feet laterally, absorb momentum, then redirect it. The goal is to give the athlete more options: better pressure, better positions, better timing and eventually more speed. Build the movement first. Then build the output. ⚡️ #athlete #sandiego #speed taken in San Diego, California by @move_2tone
0
15 hours ago
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Your shoulders are part of your bounce. ⚡️ There are a lot of ways coaches and athletes can approach med-ball bounding—and plenty of qualities you can focus on. For this drill, I want to highlight one: The timing of the scapula + shoulders. Think: DELAY → LOAD → IMPULSE → REDIRECT 🔹 Delay in the air Don’t rush everything forward. Let the body organize before ground contact. 🔹 Load into the ground As you enter contact, the shoulders/scaps can depress while the legs load underneath you. 🔹 Create impulse Accept the ground first. Give yourself something to push from. 🔹 Then redirect After impulse, accelerate the shoulders, swing leg and torso forward to help carry the body into the next step. That small delay matters. If everything accelerates too early, there’s less left to redirect after you hit the ground. The med ball is simply a tool that can exaggerate this rhythm and help athletes feel the timing between the upper body, ground contact and the next acceleration. You can coach this drill from a lot of different perspectives. This is just one mechanism worth paying attention to. Better explosive movement isn’t only about producing more force. It’s about knowing what to delay, what to load, and what to accelerate next. #AthleticPerformance #Bounding #sprinttraining taken in San Diego, California by @move_2tone
4
a day ago
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DELAY MECHANISMS — PART 1: SQUATTED WALKS Getting faster isn’t always about moving everything faster. Sometimes it’s about delaying the right action at the right time. Squatted walks are a simple way to practice the timing of the grounded phase of sprinting. You are constrained by heel range of motion (calf raise) during shin movement so choose hip height appropriately. As the body falls forward, the swing leg stays bent and folded slightly longer instead of immediately reaching forward. That delay can create a tighter window for the leg to swing through with more velocity and set up a quicker, more reflexive switch into the next step. At the same time, the stance leg learns to: • Move pressure heel → ball of foot → toes • Allow the shin to rotate over the foot • Maintain hip torque while staying bent • Manage forward momentum without rushing the step This is why simple movements can have much more value when you understand sequence and timing. Don’t just move faster. Learn what to delay, what to move, and when to switch. #SprintTraining #SpeedDevelopment #AthleteDevelopment taken in San Diego, California by @move_2tone
22
4 days ago
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Speed isn’t just about how fast you move. It’s also about what you DON’T move too early. One overlooked part of sprint mechanics is the delay mechanism. Delay doesn’t mean pause or move slower. It means keeping one segment folded, bent, or stable for a fraction longer while the rest of the body continues traveling. That helps create better timing, sequencing and direction. Watch this NFL chase. Kenneth Walker III (#9) breaks free while #3 and #11 pursue. Both defenders are fast, but you can see differences in how they organize each stride. #3 eventually closes the gap and makes the play. Some delay mechanisms to watch: • Folded swing leg: knee leads while the heel stays closer to the glute. • Delayed leg opening: the body keeps traveling before the lower leg unfolds toward the ground, reducing early reaching. • Bent rear elbow: the arm stays compact behind the body before reversing forward. • Bent joints at contact: the body accepts pressure and organizes rotation before extending. Delay doesn’t remove speed. It organizes speed. Sometimes one part of the body has to wait while another continues moving. Fold → travel → rotate → unfold. These delays happen extremely fast, but over multiple strides, small timing differences can change how efficiently an athlete covers ground. That’s why sprint training shouldn’t only be about moving your arms faster or lifting your knees higher. Train the timing and sequence: What stays folded? What moves first? What gets delayed? When does it release? That’s where sprint mechanics become sprint strategy. #sprinttraining taken in San Diego, California by @move_2tone
35
5 days ago
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10 HIP STRENGTH + RANGE OF MOTION MOVEMENTS PART 4 Mobility isn’t just stretching. Build strength in the ranges you want to use. Most movements: 2–3 sets × 6–8 reps 1. Slider Groin Squat Load the stance leg while the slider moves out and back. Inner thigh, groin, glutes + squat range. 2. Loaded Hip Airplane Rotate through hip internal/external rotation while keeping the stance foot loaded. 3. Flexed-Hip Trunk Rotation Press Anchor the flexed hip while opening the chest and rotating through the trunk. 4. Slider Single-Leg Deadlift Sit back through the stance heel while the rear leg slides. Glutes, hamstrings + hip flexor range. 5. Ball-Supported Hip Airplane Use the ball for stability while exploring deeper hip rotation. 6. Front-Rack Slider Split Squat Sit the hips back with a mostly vertical shin while the rear leg slides for more hip range. 7. Slider Adductor Squat Catch Drop into the stance hip, press into the slider and catch the position with the glutes + inner thigh. 8. Barbell Deadlift — Heel + Forefoot Pressure Keep both ends of the foot loaded, hold the knee position and move through the hips with a long spine. 9. Heel-Elevated Split Squat ISO + Slider Hold the front leg while the rear foot slides. Calf, hamstring, glute, hip flexor + core work together. 10. Ball-Supported Heel-Dominant Split Squat Keep the torso forward, limit knee travel and create more length + strength through the glute. The goal: more hip range you can actually control, load and use. Save this for your next hip mobility + strength session. #HipMobility #HipStrength #MobilityTraining taken in San Diego, California by @move_2tone
1
8 days ago
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The order of your training matters just as much as what you train. This entire session took under an hour, with the more skillful and advanced movements placed first before moving into the other multi-joint strength work. 1️⃣ Barbell Clean → Overhead Press — 2×5 Started with an explosive full-body movement while coordination and movement quality were highest. 2️⃣ Low-Position Barbell Clean — 6×5 Focused on controlling heel-to-forefoot pressure, maintaining hip torque, and staying connected to the floor as I rose with the bar. 3️⃣ Front Rack Squat — 4×6 Bilateral strength through bent joints while maintaining foot pressure, trunk position, and control through the hips. 4️⃣ Rear-Foot-Elevated Front Rack Squat — 3×5/leg Moved the same ideas into a unilateral position—pressure, hip stability, balance, and strength through one leg. 5️⃣ Barbell Bench Press — 4×8 Upper-body multi-joint strength with a focus on maintaining position and quality through each rep. 6️⃣ Flexed-Hip Pull-Ups — 6×8 Overhand + underhand grip. Hips stay flexed, shoulder blades stay controlled, and the chest rises toward the bar to maintain lat, scapular, and core engagement. 7️⃣ 4-Step Acceleration — 2-point + 4-point starts Finished by bringing the session back to speed and movement quality. The goal was to make the first four steps smooth and quick while allowing the sprint sequence to happen: Heel rises → shin drops → ankle stays stiff → knee settles → femur rotates over the bent, stable knee. These actions happen quickly and begin to overlap as speed increases, creating a smoother transition from one step into the next. Skill first → strength → unilateral strength → upper body → speed. The goal isn’t to make the session complicated. Just organize the work so the movements that require the most skill, coordination, and precision get the attention they need first. Train with order. Train with purpose. taken in San Diego, California by @move_2tone
1
9 days ago
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SHIFTING PRESSURE PROTECTS JOINTS 📐 Pressure under the foot changes what the joints above it have access to. That’s why I’m using a light 8–12 lb med ball here—not just for power, but as a constraint to teach pressure, range of motion, timing, and redirection. I start slower: • Hip airplanes with a parallel shin • Squats with different shin angles • Heel → forefoot pressure shifts • Bounding • Then sprinting The important part: these aren’t separate checkpoints. Heel pressure shifts toward the forefoot as the shin drops. The ankle stiffens as the joints bend. The knee begins to stop traveling forward as the femur starts rotating over it. The swing leg folds as the body prepares to redirect. And the upper body organizes with that lower-body sequence. There is an order—but at speed, the pieces overlap and happen extremely fast. Pressure shift → shin drop → joint bend → knee stop → femur rotation → swing → redirect. Think of it less like 7 individual steps and more like one wave moving through the body. The med ball makes that wave harder to organize. If I just throw my chest across my body, I can create rotation without actually creating a clean impulse. Instead, I want to feel where the ground pressure is first. Then the shoulder, elbow and forearm can help redirect the ball with the swing leg instead of the torso forcing the movement. That becomes much more relevant to sprinting. Bounding speeds up the pressure exchange. Sprinting speeds up the entire sequence. And the time spent in the air becomes an opportunity to organize the limbs so the body is prepared for the next collision with the ground. That’s why I like the med ball for athletes. It can train more than explosiveness. It can help teach: Foot pressure. Joint range. Impulse. Rotation. Timing. Redirection. Slow enough to understand the sequence. Then fast enough that it becomes one movement. #SprintTraining #AthleticDevelopment #sportsperformance taken in San Diego, California by @move_2tone
2
14 days ago
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IMPULSE DAY and learning how MOVEMENT happens in pairs ⚡️🧠. Been a while since doing cleans. But I kept the load lighter to focus on the speed of the CATCH. Instead of adding load to drop (“faster than gravity”), I focused on the quality of the catches and different foot/ hip positions. #athlete #sandiego #speed taken in San Diego, California by @move_2tone
2
16 days ago
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