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Exult Performance

@exultperformance

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◼️ Sports Performance Training Gym
◼️ Psalm 105:3
◾️ 1 on 1 | Small Group | Team | Online | Hybrid
📍Located in Surprise, AZ

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I’m excited and extremely blessed to finally announce my official commitment to the University of Saint Mary in Leavenworth, Kansas! Thank you to all of the amazing people who have helped me grow into the player I am today and a special thank you to Coach Ray, Coach Andrew, Coach Carter, and Coach Drew for pushing me to be the best I can be and always believing in me. Thank you to my family for always supporting me through all of my ups and downs and especially to my dad for the countless practices, games, D-Bat visits, and gear. Most importantly, thank you to God for giving me the opportunity and ability to play the sport I love most. Lastly, thank you to Coach Jay and Coach Cece for this great opportunity and I can’t wait to be on campus. Go Spires!! #committed2028 #usm

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Plank Challenge: 6 minutes 10 seconds
Sped up at 5xs speed.

Comment below on how long you can hold a front plank!

Let's go!

Coach Frog

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Plank Variations

Isometric core-stabilization and strength exercises to improve fitness and athletic performance.

Keep elbows under shoulders during forearm planks

Keep wrists under shoulders during straight arm planks

Maintain a straightine from head to feet

Keep hips from sagging or being too high up

Squeeze glutes, flex quads, and brace your abs tightly

Start with short times (10-20 seconds) and gradually increase time as your core gets stronger!

Give them a try and leave a comment on which plank is your favorite! (Mine is the Raised Bird Dog because it includes core strength and balance).

Let's go!

Coach Frog

#sportsperformance #Plank #isometricexercise

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Jumping higher is great, but understanding HOW you jump is even better. 🔐🤔 Shout out @ovrperformance

That’s why we test Vertical Jump and Squat Jump.

Vertical Jump (Countermovement Jump): You dip down before jumping. This tests your ability to produce explosive power while using the stretch-shortening cycle. This is your body’s ability to quickly use a stretch to help produce force.

💪 Squat Jump: You hold a squat position before jumping, without dipping down first. This helps assess your ability to produce explosive power from a stationary position.

📈 Why test both? Testing both gives coaches a better picture of how you produce power and use your body’s natural spring-like abilities. Tracking your results over time helps identify progress, guide training decisions, and see whether your program is working.

Don’t just train hard. TEST. TRACK. IMPROVE. 🚀 #athlete #coaching #sportsperfomance #jumping #fast

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Add these exercises to your training program to help prepare you for the Police, Fire, or Military Physical Fitness tests!

Most Police Departments use the POPAT (Peace Officer Physical Aptitude Test)
- 1.5 mile run
- 300 meter sprint
- Standard Push Ups (Timed)
- Sit Ups (Timed)
- Agility tests:
* Obstacle course including jumping over 6 foot block walls and chain link fencing, and maneuvering through tight spaces

* Pursuit Simulation (Short to medium Sprints)

* Victim Rescue (165 lb. Dummy Drag)

* Equipment Carry

Fire Department Physical Fitness Tests are typically based on the Candidate Physical Ability Test (C.P.A.T) which includes:

* Stair Climb

* Hose Drag

* Ladder Raise and Extension

* Forcible Entry (Axe Chop)

* Search and Rescue

* Ceiling Breach and Pull

Military Physical Fitness Tests may vary but typically include:

* 1.5, 2, or 3 mile run

* Push-Ups or Hand Release Push-Ups (Timed)

* Sit-Ups (Timed)

*Pull-Ups

*Planks

I have a sport and tactical background and have gone through physical fithess testing and know what it takes to pass and complete these tests.

If you are looking to improve your physical fitness, increase strength and conditiong, or speed and agility to pass your PT test, check us out at Exult Performance or check out the link in my bio to schedule a consultation.

Coach Frog

#militaryrecruit #policerecruit #firerecruit #tacticaltraining

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#azstormsoftball #arizonastormpeckhuggins #cataleya27

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Try these exercises for improving speed mechanics and acceleration!

Wall Drives
- Stand with your hands on the wall and lean at a 45 degree angle
-Drive your kees up, one at a time and complete your foot strike under your hips

Sled Pushes
-Working hip extension, knee drive, and foot strike
-Keep a low heel recovery and strike foot under hips

1/2 Kneeling Start
-Helps develop explosive power at the start of a sprint
-Focus on front shin angle and drive off the ball of the front foot
-Keep a low heel recovery with back foot

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#27 #azstormsoftball

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If you're ready to level up your game, improve speed, agility, strength, and power - or simply want to become a healthier, stronger version of yourself - come check out Exult Performance in Surprise!

We help athletes and individuals reach their goals through science-based sports performance, strength and conditioning, nutrition, recovery, and faith .

Ready to learn more or schedule a consultation? Check out the booking link in my bio!

Let's get you on the road to a stronger, healthier, better you! 💪🔥

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3-Way Cable Flys
Provides resistance from multiple angles effectively working the upper, middle, and lower portions of the pectoralis muscles.

Adding this exercise to your training program can lead to better muscle definition and strength!

Pull the cables from the different starting positions while keeping your elbows flexed at a constant angle.

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Build lower body strength, stability, and power with these exercises 🔥

Shoutout to our High School and Middle School athletes who have been crushing their Inseason training. The goal is always to maintain what we’ve built in the offseason and focus on injury prevention 💯 Keep going!

#sportsperformance #strengthandconditioning #injuryprevention

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Begginer Plyometrics for Speed and Power

Skater Hops: Explosive lower body power. Mimics lateral movement in sports, specifically change of direction. Increases muscle elasticity, and strength as well as ankle and knee balance and stabilization.

Squat Jumps: Explosive quad and hip power. Fast-twitch muscle fiber development responsible for generating quick bursts of speed and power crucial for explosive movements.

Step-Up Jumps: Engages fast twitch muscle fibers to improve force development in athletic performance. Great for rapid force production. Closely resembles the actions of sprinting (knee drive) and jumping.

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