Kings Athletics

Kings Athletics Group Fitness Classes and Personal Training in Columbus, Ohio

06/14/2026

🏃🏽‍♀️💨 SPEED SUNDAYS 💨🏃🏾‍♂️

🔥 STRIDE & RHYTHM DAY 🔥

🔹 Warm-Up
✅ Marches
• Singles
• Doubles
• Triples
✅ A-Skips

After our warm-up and stretching, we got right into the sprint work!

Today’s focus was on improving STRIDE LENGTH and RHYTHM. We set up cone spacing based on each athlete’s ability and current stride length:
🔵 Blue Cones – 5 feet apart
🟡 Yellow Cones – 6 feet apart
🟠 Orange Cones – 7 feet apart

This drill helps athletes realize how much untapped stride length they have. As we know:
⚡ Speed = Stride Frequency × Stride Length ⚡
If an athlete is lacking stride length, they’re leaving speed on the table.

For our younger athletes, we have them run alongside the cones instead of directly over them. This allows them to develop natural mechanics without forcing a stride length that could lead to overstriding and actually make them slower.

The goal is to find the perfect distance that challenges the athlete while still allowing them to move efficiently and naturally.

😅 This drill is HUMBLING!
Give it a try and let us know how it goes!
👑 Kings Athletics

AthleteDevelopment TrackAndField FootballTraining BaseballTraining BasketballTraining StrideLength SprintMechanics GetFaster YouthSports SportsPerformance ColumbusOhio

WHOS COMING NEXT SUNDAY!?

06/13/2026

💪❤️ It’s more than a gym... it’s FAMILY! ❤️💪

We are incredibly proud of everyone who showed up and stepped outside of their comfort zone today. That’s what being part of this family is all about — supporting each other, growing together, and taking on new challenges! 🙌🔥

A huge shoutout to Myke for pushing all of us to try something new and helping us become better than we were yesterday. 💯👏

Great work today, family! The effort, energy, and support everyone brought was amazing. Let’s keep building together! 🚀❤️

AthleteDevelopment Community GrowthMindset TeamWork KingsFamily 👑💪🔥

06/12/2026

💥⚡️ Power & Explosion Day at Kings Athletics ⚡️💥

🏃‍♂️💨 The warm-up was kept simple with a basic dynamic warm-up to get the athletes moving, loose, and ready to attack the day!

1. Explosive Knee Extensions 🦵💥
We started with a 5-second isometric hold ⏳, followed by a quick eccentric phase ⬇️ and an explosive concentric ⬆️💥 before returning to another 5-second hold.
Then we shifted the focus toward speed and power ⚡️, using a 1-second isometric hold ⏱️ before exploding through the movement.

2. Ham Glute Dribbles 🏃‍♂️🔥
We worked through 5, 3, and 1-second holds ⏳⏳⏱️, focusing on:
⬇️ Driving force into the ground
🛑 Catching your body with the opposite leg (deceleration)
🚀 Firing back out of the ground (acceleration)
This continuous exchange from one leg to the other is exactly why we call them dribbles 🏀➡️🏃‍♂️.

3. Reinforcing Force Production 💪⚡️
A. Zombie Skip 🧟‍♂️
A single-leg A-skip variation that teaches athletes to drive force vertically ⬆️ and attack the ground efficiently on one leg 🦵.
B. Knee Tucks 🦘
Learning how to apply force into the ground 💥, absorb it on landing 🛑, and immediately reapply it with great recoil ⚡️.
C. Single-Leg Knee Tucks 🦵🦘
Taking the same concept and challenging athletes to produce and reapply force on one leg 🔥.

4. Linear & Lateral Work ↔️➡️⬅️
A. Knee Tuck Into a Skate 🦘➡️⛸️
Applying force linearly ➡️, reacting 🔄, and then applying force laterally ↔️ before transitioning back to a linear movement.
Perfect for improving change of direction ⚡️🏃‍♂️.
B. High Knee Jab 👣⚡️
Working on footwork 👟 while learning how to brake 🛑, control the body 🏋️‍♂️, and re-accelerate 🚀 in the blink of an eye 👀.
C. Jab, Jab, Jab 👣👣👣
More footwork 🔥
More braking 🛑
More acceleration 🚀
Helping athletes create separation and gain an advantage in sport 🏈⚽️🏀⚾️🥎.

5. Competition Time 🏆🔥
We finished with some fun 1v1 work 😤💪 where athletes had to react ⚡️ to the offensive player choosing ri

06/09/2026

Resisted Sprint Day 🔥💨

This is one of our favorite training days at Kings Athletics because so many game-changing moments come down to acceleration. The ability to explode out of a stance, create separation, and get to top speed quickly can give athletes a huge advantage in competition.

Today’s focus was on developing powerful first steps, efficient sprint mechanics, and the strength needed to apply force into the ground. When those qualities improve, speed improves.

If you can master accelerating in that short window of time better than your opponent, the game becomes a lot easier. Whether it’s beating a defender to the spot, getting off the line faster, or creating separation, acceleration can be a game changer. 🚀💪

⚡ Applying force into the ground
⚡ Powerful first steps
⚡ Sprint mechanics
⚡ Explosive acceleration
⚡ Building game-changing speed

This is Part 3 of our “Getting Faster” series! Come join us and see what Kings Athletics is all about! 👑🔥

SprintTraining AthleteDevelopment SpeedKills SportsPerformance ExplosiveAthlete

WHO COMING TO PART 4?

06/07/2026

🏃‍♂️💨 Flying 100s are all about top speed and max velocity!

Why do we do Flying 100s? Mechanics. They train your body to stay relaxed while moving at your fastest speed. The more relaxed you can stay at max velocity, the more efficient and faster you become. ⚡

We’ve been running with the athletes ourselves, and another benefit we’ve noticed is the injury management aspect. Flying 100s allow athletes to experience high-speed running in a controlled way, helping their bodies adapt to those speeds over time. 💪

📍 Come join us every Sunday! We’ll post the time we’ll be at the field, and if the weather doesn’t cooperate, we’ll be at Kings Athletics instead. ☔➡️🏟️

🔥 Best of all, it’s completely FREE for all of our athletes. We just want to see everyone improve, reach their potential, and be great! 🚀👑

TrackAndField AthleteDevelopment SportsPerformance GetFaster SpeedKills YouthAthletes TrainToWin SundayTraining SprintMechanics AthleticDevelopment 💨🏃‍♀️⚡👑

YOU COMING TO THE NEXT SPEED SUNDAY?!

05/08/2026

WATCH UP WORK!!!

Being powerful off of one leg translates to everything our athletes do in their sport. Sprinting, jumping, change of direction and more!!!

Watch us get to it the KA WAY 🚀🌕

05/04/2026

🚨Sport Specificity🚨

We love taking our foundational sport performance drills and putting them into real-game situations.

Denim wanted D-line work — and while we’re not D-line coaches, we are sport performance coaches. We build movements that translate across all sports, then add the right twist to match the position.

If you’ve been with us, you’ll recognize these drills. Same foundation — just leveled up and tailored for his goal.

PAY ATTENTION 👀

This is how we train at Kings Athletics.

📍 Classes:�Tuesdays & Thursdays: 6:00–7:15 PM�Saturdays: 10:00–11:15 AM
Come get better.

11/21/2025

Playing through contact:

in sports is the difference between a 4th down and a 1st down, or a stop and a bucket. 🏈🏀 Yesterday, we broke it all the way down to the fundamentals of deceleration—front, back, sides, crossovers, 1-2s... you name it. From there, we turned up the intensity with game-like drills that focused on translating those basics into real-game reactions.

Drill 1: Blind React 👀
We had our athletes high-knee through controlled chaos—being pushed from every direction. The goal? Letting them trust their instincts, react quickly, and move with real-time speed.

Drill 2: Med Ball Deceleration 🏋️‍♂️
In this one, athletes absorb contact from a med ball and immediately react like they would in the game—decelerate to absorb the hit, then accelerate out. It’s all about being prepared for the unexpected.
These drills are a blast and recreate real game situations. The key? Allowing athletes to trust their natural instincts and react under pressure. 💥

Address

2500 East 5th Avenue
Columbus, OH
43219

Telephone

+16149493389

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