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Lucy Hankins

@lucyhankinss

4.2K

followers

748

following

VA | @usfwlax alum | @utampawlax

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just gettin started 🪩🌴

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Pinch me!! 🥹🫧⭐️🌅

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Welcome to Tampa, Lucy! 🌴

#StandAsOne🛡️

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March 24, 2026

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The athletes who can move the fastest aren’t just physically gifted—they’re the ones who can command their extremities and central nervous system to react instantly to every stimulus they’re exposed to. ⚡️

That’s why I’m so big on cognitive training. I pair decision-making drills with fast-twitch development, plyometrics, and limited ground contact training because elite performance is about processing information quickly and reacting even faster. 🧠

Training barefoot adds another layer, helping athletes build a rigid, stiff, strong foot capable of producing, absorbing, and redistributing force with balance and control. The result? More explosiveness, better change of direction, faster acceleration, and greater body control. 👣💥

If you’re serious about unlocking your athletic potential, train with the same methods trusted by elite athletes. Click the link in my bio and join the Team Ascension Sports Performance Program today. 🚀

#TeamAscension #SportsPerformance #SpeedTraining #AthleteDevelopment #tooeasy

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💪🏽🔥 As many of my athletes head back to college, we’re putting the finishing touches on their off-season training. Every rep has a purpose.

I’m a huge fan of using resistance bands because they challenge an athlete’s central nervous system in a completely different way. I love creating drills that challenge my athletes in uncomfortable positions they have to learn to master. From those compromised positions, they have to maintain balance, coordination, body control, and still be able to generate, absorb, and redirect force. That’s where real athleticism is built. ⚡️
Today I had a Division I lacrosse player from the University of Tampa, a Division I edge rusher from Boston College, a Division II football player, and a Division III basketball player all training together in the same room. 🏈🥍🏀 Different sports. Different positions. Same pursuit of becoming more explosive, more twitchy, more balanced, and more athletic.

Innovation never stops. The goal is always to create athletes who move better, react faster, and perform at the highest level when the lights come on. 🚀

👉🏽 Want to train using the same proven methods I use with NFL, college, and elite high school athletes? Grab my 8-Week Explosive Performance Program and start building game-changing athleticism today. Link in bio! 💯

🙌🏽 All glory to God. 🙏🏽

#TeamAscension #SportsPerformance #FastTwitch #2EZ #AllGloryToGod

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It all about adapting drills to better fit the specificity of an athletes sport and position. The same drill can look completely different depending on the athlete. I can run it with a football player, a lacrosse player, and a soccer player, then tailor it to the movement patterns, decision-making, and demands of each sport. That’s where innovation separates trainers from people who just copy workouts.

Don’t be afraid to think outside the box. Challenge your athletes’ nervous system. Challenge them cognitively. Develop better movers, better decision-makers, and ultimately better athletes. 🚀

🔥 Want to train the same way my athletes do? My 8-Week Explosive Performance Program gives you the exact system you can follow from anywhere with minimal equipment. Grab it through the link in my bio and start building game-changing athleticism today!

#TeamAscension #SportsPerformance #ExplosiveAthlete #TrainSmarter #2EZ

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These athletes willingly embrace every protocol we put in front of them because they understand that greatness requires commitment. 💯 Every drill, every rep, every challenge has a purpose—to build a faster, stronger, more explosive athlete.

I’m thankful for athletes who show up consistently, trust the process, and put in the work. The results always reveal themselves. 🚀

If you’re serious about taking your performance to the next level, stop guessing and start following a proven system. Train with the same explosive performance program trusted by high-level athletes—all from home with minimal equipment.

🔥 Click the link in my bio and get started today with our 8 week program . Your results will reflect your commitment.

#TeamAscension #SportsPerformance #ExplosiveTraining #TrainWithPurpose #2EZ

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Before the flashy plays happen, athletes have to master the basics. These depth drops teach them how to absorb force, stabilize, and immediately redistribute that force with efficiency. That’s the foundation of being explosive.

Whether we’re rebounding for a 🏀, making a hard cut in 🏈, changing direction in ⚽️, or exploding into a jump in 🏐, the ability to generate, absorb, and redirect force with minimal ground contact time is what separates good athletes from great ones.

We also progress these drills into split-leg stance depth drops, where the athlete has to own the landing with no extra movement and no heels touching the ground. That challenges foot strength, ankle stability, balance, proprioception, and the central nervous system to react under control—qualities that directly transfer to sport performance.

Want to train the same way we do? You don’t have to make it to Virginia. Our 8-week performance program lets you train from home with minimal equipment using the same principles we use with high-level athletes. Link in bio. 💪🏾🔥🙏🏾

#SportsPerformance #Plyometrics #ExplosiveTraining #BasketballTraining #FootballTraining

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Today’s session was significant because University of South Florida Division I lacrosse athlete @lucyhankinss was back in the building! 🥍💪🏾 She recently earned her college degree, but her journey is far from over. She’ll be transferring to pursue her master’s degree while using her final year of eligibility to continue playing the game she loves. What an incredible example of what athletics can do when combined with hard work, discipline, and commitment. 🎓

Lucy has become an important example for many of the female athletes in our program. I believe it’s essential for young women to see tangible evidence of what’s possible. When they watch another female athlete compete at the Division I level while earning a college degree, it helps them realize those same opportunities can become their reality through dedication and consistency.

She’s always been one of my favorite athletes to coach because she embraces every challenge. She truly lives our motto: “No Challenge. No Change.” 🔥

Today, she jumped right in and worked alongside our athletes, and as always, the entire group trained at a high level. I love seeing our college athletes come home and pour back into the next generation. Success leaves clues, and there’s no better way to inspire young athletes than letting them train alongside someone who’s living proof that hard work pays off. 🙏🏾❤️

If you want to train the way we train but you’re not close enough to work with us in person, our complete 8-week performance program is available for just $99.99. With very minimal equipment, you can follow the same proven protocols we use with our athletes every day. Link is in the bio. 🚀

#TeamAscension #NoChallengeNoChange #WomenInSports #TrainExplosive #StudentAthlete

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Tampa forever has my ❤️

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