HonchosPound

HonchosPound 📈Building faster , stronger, more confident athletes
🏅Youth & High School | Performance Coach
📍Woodbridge, Va
⬇️DM “DAWG” to start

06/17/2026

🚨 Most athletes are skipping the most important part of their training...

It's not speed work.
It's not strength training.
It's the warm-up.

Every exercise in our dynamic warm-up has a purpose:

✅ Heel walks + toe walks activate the lower legs and ankles.

✅ Side shuffles prepare athletes for change of direction.

✅ Fast pogos build reactivity and explosiveness.

✅ Distance pogos teach athletes to apply force efficiently.

✅ Lateral pogos improve side-to-side power and control.

✅ Broad jumps develop explosive power.

✅ Single-leg pogos build balance, stability, and coordination.

✅ Progressive sprints prepare the body for game-speed movement.

A great workout starts with great preparation.

🔥 Train like an athlete. Perform like an athlete.

📲 Book your FREE session today.


06/16/2026

Most teams want explosiveness. Few actually train for it.

⚡ Faster first step
💥 Higher jumps
🏈 More powerful athletes

These are 6 plyometric exercises we're using with the St. Charles Spartans to gain an edge this season.

Is your team training explosiveness?

📩 Coaches: DM "TEAM" to learn more about team performance training.


06/14/2026

🚨 Want to see how much faster you can react? DM "REACT" to claim your FREE first session at HP Elite PT.

Most athletes think they're getting beat because they're not fast enough.

In reality, they're reacting too late.

A split second can be the difference between making the play and missing it.

🏈 The receiver breaks on the ball before you do.
⚽ Your opponent gets to the loose ball first.
🏀 You're late closing out on a shooter.
⚾ You react too late to a hard-hit ground ball.
🏐 The ball hits the floor before you can make a play.y.

That's why reaction time is one of the most overlooked skills in sports.

These 6 exercises are designed to help athletes process information faster, react quicker, and make more plays when the game is on the line.

The sooner you train it, the sooner you'll start sepayrating yourself from the competition.

📍Woodbridge | Fredericksburg, VA

06/13/2026

The athletic skill nobody trains...

Most athletes spend their time trying to get faster, stronger, and more explosive.

But they often neglect two of the most important qualities in sports:

✅ Force Production
✅ Force Absorption

Force production is your ability to create power when sprinting, jumping, and accelerating.

Force absorption is your ability to control and redirect that power when landing, cutting, stopping, and changing direction.

The athletes who can do both move more efficiently, perform at a higher level, and stay healthier throughout their season.

At HP Elite PT, we train athletes to not only produce force but absorb it as well—helping them become faster, more explosive, and more resilient on the field or court.

Comment "POWER" and I'll send you a FREE workout to help improve your athletic performance.

📍 Woodbridge | Fredericksburg | Spotsylvania


06/12/2026

⚠️ Strong doesn't automatically mean explosive.

A lot of athletes spend their entire workout building strength... but never learn how to use it.

That's the difference between training for muscle and training for performance.

🏋️ Squats build strength.
⚡ Jump squats teach you to apply that strength fast.

🏋️ Lat pulldowns build muscle.
⚡ Pull-ups develop relative strength and body control.

🏋️ Seated calf raises strengthen the calves.
⚡ Pogo hops train the stiffness and reactivity needed for speed and jumping.

The best athletes don't choose one or the other—they understand when to use each.

At HP Elite PT, we help athletes build strength, power, speed, and explosiveness that transfer directly to sport.

📍 Woodbridge, VA

Comment "POWER" and I'll send you a FREE speed & explosiveness workout.

06/11/2026

🚨 Your tight hips are probably holding back your athletic performance.

06/07/2026

Most athletes stretch...

But if your muscles are constantly tight, stretching alone isn't enough.

If you want to run faster, jump higher, and perform at your best, recovery needs to be part of your training routine.

These 6 foam rolling exercises can help improve mobility, reduce muscle tightness, and keep your body moving efficiently so you can train and compete at a high level.

The athletes who separate themselves from the competition focus on the details and recovery is one of them.

Don't just train hard. Recover smart.

🔥 TAG AN ATHLETE WHO NEEDS A BETTER RECOVERY ROUTINE‼️

06/05/2026

Most athletes train strength OR power...

The best athletes train both.

🏋️ Strength training helps athletes build force, become more resilient, and create the foundation for athletic performance.

⚡ Power training teaches athletes how to use that strength fast—leading to higher jumps, quicker sprints, and more explosiveness on the field.

The key is understanding when to focus on each during your training.

Build strength. Develop power. Perform at a higher level.

👇 COMMENT "POWER" and I'll send you a FREE training program to help you become a faster, stronger, and more explosive athlete.

06/04/2026

Most athletes only train one way...

But elite athletes develop all 4 qualities:

⚡ Speed
💥 Power
🦵 Strength
🛡️ Stability

If you're missing one of these, you're leaving performance on the table.

The fastest, strongest, and most explosive athletes don't just lift weights—they follow a structured program that develops every aspect of athleticism.

Want the full speed program we use with our athletes?

👇 Comment "SPEED" and I'll send it to you.

06/03/2026

🚨 Most athletes train speed but completely ignore the skill that creates it.

If your footwork isn't efficient, you're leaving speed, agility, reaction time, and game changing athleticism on the table.

These are 5 footwork drills we use to help athletes move quicker, change direction faster, and become more explosive on the field or court.

✅ 3 sets x 10 seconds each drill
⏱️ 20 seconds rest between sets

The athletes who move the best usually perform the best.

Comment "FOOTWORK" and I'll send you more drills to improve your speed.

Address

Fredericksburg, VA

Telephone

+15409742561

Website

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