The Consistent dedication to excellence, produces a brighter future for us all. -Author unknown
Boys & Girls Grades: K-Up
INTERESTED In private or group training?
To book your 1 Hour training session please make your request online.
Currently training is held at these locations:
Fit Republic 31 Montana Ave, Tacoma, WA 98409
The Marvin Williams Center 725 Park Ave Bremerton WA 98337
Our Focus is on Overall Player Development
Studies show that playing sports boosts brainpower. Children who are more active have greater attention spans, have faster cognitive processing skills, and perform better on standardized tests. Increased blood flow to the brain, stimulates brain growth, increasing strategical thought, keeping your mind sharp.
Athletes new to our program should start here for skill level assessment, but also, this is great for experienced players. This class is based on a space availability ONLY. If our base sessions are not filled, we will take drop-ins until the max occupancy is reached. This is on a first come first served basis.
Our Skill Development Focus:
- FUNDAMENTALS, BALL HANDLING, IQ, SCORING
-STRENGTH AND CONDITIONING, MENTAL TOUGHNESS
-PLYOMETRICS, SPEED AND AGILITY
-SHOOTING, DEFENSE, REBOUNDING
Our Training: Total-body HIFT
High-intensity functionaltraining (HIFT) is an exercise modality that emphasizes functional, multi-joint movements that can be modified to any fitness level and elicit greater muscle recruitment than more traditional exercise.
Our Training Focus: Flexibility, Mobility, Stability, Strength and Conditioning
Flexibility: This usually refers to the length of a muscle and what most people think of when talking about improving a joints range of motion. It is best addressed through stretching, however it is just a part of overall mobility.
Mobility: This refers to how freely a joint can move throughout its full range of motion. Muscle length (flexibility), muscle tension/ tissue quality and how the nervous system controls the joint all come into play. This is why foam rolling/ massage to address muscle tension/ tissue quality, stretching to address muscle length and dynamic mobility/ corrective exercises to address the nervous system are all needed for good joint mobility.
Stability: It is basic engineering – a joint that can get into proper alignment so that the bones are taking most of the stress will be more stable than a joint that can’t and therefore requires the connective tissues to take more stress. If you lack adequate mobility then you will compensate by using muscles, tendons and ligaments to take up the slack. If you can get your joints to line up properly then the bones will take the stress.
Strength and Conditioning is the physical and physiological development of athletes for elite sport performance. The role of a strength and conditioning is to use exercise prescription specifically to improve performance in athletic competition.
Did you know?
Muscle, strength, endurance, fat loss; those are the most common terms we associate fitness with. But there’s an important component to fitness that isn’t openly discussed as much. It’s called mobility. Trainers underemphasize the importance of it, and athletes far too often drop it down on the priority list. But mobility is an indication on how well and efficiently we move and even helps us ward off injuries. To answer some of the questions we get on mobility, we tapped into New York City-based physical therapist and trainer, Joe Vega, M.S.P.T., C.S.C.S.
Q1:What is the difference between mobility and flexibility? Which one is more important and why?
“A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility. There are a host of possible muscle imbalances that cause this, but these problems can be fixed with a combination of what I call the three S’s—soft-tissue work (foam roll), stretch, and strengthen. It’s important to recognize that flexibility is a component of mobility, but extreme flexibility usually isn’t necessary to perform functional movements.”
Q2:What areas are really important to keep mobile/flexible?
“Start with the common areas that are affected by bad posture such as the neck, mid back, lower back, hip flexors, hamstrings, and calf muscles. All of these areas should receive the three S’s, and it’s recommended that you do all three of the steps in order. A failure to follow all three steps will lead to decreased mobility which will in turn negatively affect your squat, deadlift, and other Olympic lifts.”
Q3:What are some good total-body mobility exercises?
“It’s important to address all areas of mobility, but three must-do exercises would be overhead squats, the prayer stretch (elbows on a bench from your knees, let the chest sink down), and knee-to-elbow bird dogs. Don’t forget to foam roll, which might be the most important component of all.”
Q4:What size foam roller is best for loosening up the back muscles?
“The go-to foam roller of choice to prep the back muscles would have to be the Trigger Point Grid or Grid Mini. The larger grid allows the user to prep the larger back muscles, while the mini is great for hitting those hard to reach areas, like the shoulder blades. The larger grid is the perfect weight (just over one pound), and small enough (a mere 13 inches) to pack into a travel bag so you can foam roll on the go.”
Training Locations
Marvin Williams Rec Center
725 Park Ave
Bremerton, WA 98337
Fit Republic
31 Montana Ave, Tacoma, WA 98409
