sports performance Archives - HASfit - Free Full Length Workout Videos and Fitness Programs

Track Training in the Gym – HASfit Track Workouts – Track and Field Training – Sprinter Exercises

hf-wp-user — Thu, 16 Jan 2014 09:49:58 +0000

Advanced Difficulty
Plyometric track training in the gym is a great way to improve power and speed. HASfit’s track workouts are for both men and women. The track and field training exercises and sprinter exercises will also improve central nervous system efficiency.

Track Exercise Instructions: Complete 5 rounds of each exercise with 30 seconds in between each set.
Scissor Jumps x 16
Butt Kicks x 12
Broad Jumps x 8
Jump Squats x 12
Lateral Lunge + Jump x 8 each way
Switch Jump + Dumbbell Twist x 30 seconds

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Coach Kozak’s Top 15 Agility Ladder Drills – Agility Ladder Exercises – Speed Ladder Workouts

hf-wp-user — Sun, 13 Jan 2013 01:41:18 +0000

Intermediate Difficulty

Click the ladder order one today!

Increase your speed and quickness with Coach Kozak’s top 15 agility ladder drills. The speed ladder workout and agility ladder exercises are sure to increase your sports performance. For best results, complete the agility ladder workouts on the surface of your primary sport.

Complete each agility ladder exercise for the recommended repetitions before moving on to the next agility drill.
1. Bunny hop – Down and back x 6
2. One leg bunny hop – Down and back x 4
3. Lateral bunny hop – Down and back x 6
4. Lateral one leg bunny hop – Down and back x 4
5. Icky shuffle – Down and back x 4
6. Crossover shuffle – Down and back x 4
7. Lateral Shuffle – Down and back x 4
8. Quarter hops – Down and back x 4
9. Reverse crossover shuffle – Down and back x 4
10. Skiers – Down and back x 6
11. Two forward, one back bunny hops – Down and back x 3
12. Step in, step out – Down and back x 4
13. Snake drill – Down and back x 3
14. Lateral plank walk, lateral plank walk + push-up, or lateral ballistic push-ups – Down and back x 3
15. Triple jumps – Down x 8

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Tough Mudder Training – Obstacle Race – Warrior Dash Training & Spartan Race Workout

hf-wp-user — Sun, 04 Nov 2012 05:02:01 +0000

Intermediate Difficulty
Coach Kozak’s tough mudder training, spartan race training, and warrior dash training workout integrates both the endurance running and body weight strength elements needed to exceed in an obstacle race.

Complete for time. Determine the distance of your obstacle race for the most realistic training. If you are running multiple races, then mix up your distance frequently.

Choose your difficulty level for repetitions of each exercise.
Beginner: x 8
Intermediate: x 20
Advanced: x 30

Pull-ups or Jumping Pull-ups 3 x your difficulty level
Run 1/4 distance
High Plank Shoulder Touches 3 x your difficulty level
Run 1/4 distance
Jump Squats 3 x your difficulty level
Run 1/4 distance
Push-up + Alternating Arm and Leg Raise 3 x your difficulty level
Run 1/4 distance

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Pro Home Run Baseball Power – Baseball Workouts – Baseball Exercises Training

hf-wp-user — Sun, 04 Nov 2012 03:41:53 +0000

Intermediate Difficulty
Get home run baseball power with Coach Kozak’s pro baseball workouts. The explosive baseball exercises and baseball training routine will increase your sports performance at the plate.

Perform each exercise at high intensity for the prescribed sets and repetitions.
Dumbbell Lateral Eccentric to Concentric Twists 5 x 8 (each way)
Isometric Squat Broad Jumps 1/4 squat, 1/2 squat, full squat 5 x 6 (each knee angle)
Dumbbell or Barbell Hang Clean + Press 5 x 6
Push-up + Knee Raise-In 5 x 12
Dumbbell or Barbell High Snatch Pull from Floor 5 x 6

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Basketball Workouts to Jump Higher – Basketball Exercises – Basketball Strength Training

hf-wp-user — Sun, 04 Nov 2012 03:30:58 +0000

Intermediate Difficulty
Gain a competitive edge with Coach Kozak’s basketball workouts and basketball training to jump higher. These basketball exercises will increase your basketball strength and athletic performance on the court.

Perform each exercise at high intensity for the prescribed repetitions to complete one round.
RDL + Row + High Snatch Pull Jumps 4 x 8
Lateral Broad Jumps 4 x 8
Push-ups on Ball 4 x 12
Knee Tucks 4 x 12
High Plank on Ball Tuck Jumps 4 x 8

The post Basketball Workouts to Jump Higher – Basketball Exercises – Basketball Strength Training appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Increase Your Drive! Golf Power Training – Golf Workout – Golf Fitness Exercises

hf-wp-user — Sun, 04 Nov 2012 02:31:53 +0000

Intermediate Difficulty
Develop golf power in your core and hips with this golf fitness routine. HASfit’s golf workout and golf exercises will increase your drive power fast!

Perform each exercise at high intensity for the prescribed sets and repetitions.
Stationary Lunge + Helicoptor Twist 4 x 12 steps
Dumbbell RDL + Reverse Fly 4 x 8
Standing Side Crunches 4 x 20
Dumbbell Push-ups + Row 4 x 12
Plank Knee Tuck 4 x 8

The post Increase Your Drive! Golf Power Training – Golf Workout – Golf Fitness Exercises appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Strength Training for Runners – Running Workout Exercises – Running Training

hf-wp-user — Sun, 04 Nov 2012 02:20:08 +0000

Intermediate Difficulty
Add this strength training for runners program to your routine to increase performance and endurance. This running workout and running training will decrease muscle atrophy from long distance running. Running training is crucial to prevent imbalances.

Perform each exercise for the prescribed sets and repetitions.
Stiff Leg Dl + Shrug 4 x 8
Clean + Press 4 x 8
Curl + Lunge 4 x 16 steps
Downward dog + Chataranga Push-up 4 x 8
Reverse Crunch + Reach Up 4 x 16

The post Strength Training for Runners – Running Workout Exercises – Running Training appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Game Speed Training – Deceleration Sprints – Speed Workout for Sports Performance

hf-wp-user — Sun, 04 Nov 2012 01:30:45 +0000

Intermediate Difficulty
Do you need to get faster on the field? Deceleration sprints are a great way to help you increase game speed for sports performance. This speed workout and speed training program will also make you cut faster.

Rest 30 seconds between each sprint.

Beginner: 5 x 10 yard, 5 x 20 yard
Intermediate: 10 x 10 yard, 5 x 20 yard, 5 x 40 yard
Advanced: 10 x 10 yard, 5 x 20 yard, 5 x 40 yard, 5 x 20 yard, 5 x 10 yard

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Usain Bolt Training – Usain Bolt Workout – Speed Training – Speed Workout

hf-wp-user — Mon, 29 Oct 2012 06:04:26 +0000

Advanced Difficulty
This speed training usain bolt workout showcases the type of explosive speed workout exercises Usain Bolt’s training in the gym program consists of explosive olympic lifts, plyometric jump training, weight training, and sprinter specific strength.

Perform each exercise at high intensity for the prescribed sets and repetitions to complete one round.

Hang Clean 4 x 8
Lunge Start Jump 4 x 8 (each leg)
Ballistic Pike Push-up 4 x 8
Overhead Lunge 4 x 12 steps
Plank Knee Tuck 4 x 8

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Game Speed Hockey Workouts – Plyometric Hockey Exercises – Dryland Hockey Training

hf-wp-user — Sat, 27 Oct 2012 03:00:50 +0000

Intermediate Difficulty
Gain speed training w/ Coach Kozak’s plyometric hockey workouts and powerful dryland hockey exercises. This hockey training routine will drastically increase your hockey performance.

Perform each exercise at high intensity for the prescribed repetitions to complete one round.

Ballistic Push-ups 4 x 8
Lateral Bounding 4 x 12
Medicine Ball Posterior Swing to Ballistic Earthquake 4 x 8
Ballistic Dumbbell Row 4 x 20

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