3D Athletes

3D Athletes Check out our app: http://3dathleteapp.com/

3D Athletes is sought out by professional athletes and teams, and collegiate and high school programs throughout the country to take their game to the next level. The 3D Athletes system is designed to prevent injury and increase explosiveness, agility, quickness, balance, core strength, and athleticism.

3D Athletes was founded by Nate Schafer in the summer of 2009 and now assists coaches, program

s, and individual athletes across the country to progressively enhance performance and challenge athletes to take their game to the next level.

05/25/2026

Loaded COD 💪

*Link upper and lower body movement.

*Accelerate and decelerate load in athletic positions with 3D application.

*Help bridge the gap between the weight room and functional movement.

*Challenge from the top down or bottom up
for specific chain reactions.

Let’s go!

05/18/2026

A fun and simple series of exercises to build strength and explosive qualities from a split stance.

1) Overcome: Find an immovable object and drive hard.

2) Block elevated lunges: With moderate load move the front leg down and up from the block as fast as possible. We use pin and hand supported options.

3) Explode: Eastbay lunge jumps from stationary and dynamic movements. I like Eastbay jumps because switching the ball under the legs drives intent, takes a lot of coordination and forces the athlete in a good thigh split.

Work hard and change the game!

05/17/2026

A fun and simple series of exercises to build strength and explosive qualities from a split stance.

1) Overcome: Find an immovable object and drive hard.

2) Block elevated lunges: With moderate load move the front leg down and up from the block as fast as possible. We use pin and hand supported options.

3) Explode: Eastbay lunge jumps from stationary and dynamic movements. I like Eastbay jumps because switching the ball under the legs drives intent, takes a lot of coordination and forces the athlete in a good thigh split.

Work hard and change the game!

05/11/2026

Hand supported leaps and jumps!

The challenging angles and body control we see high level athletes showcase is part of what makes them great because it allows for movement in ways others can’t.

Hand support can be an effective training strategy because more stability and reduced weight creates access to unique positions and repeated exposure builds capacity.

We like to follow up supported exercises with free flowing traveling skills and plyos with similar chain reactions to promote transfer to function.

05/04/2026

Dynamic stability with variability!

Challenge the capacity to get in and out of 3D movement.

Create positional awareness and develop control in common and uncommon positions because they happen in sports.

Great options to use in a warm up or as a tool to assess movement strengths and weaknesses.

04/27/2026

Six exercises using assistance to improve qualities for acceleration.

1)Mini tramp rapid response.

2) Slingshot lunge reversal.

3) Broad jump.

4) Alternating bound.

5) Single leg bound.

6) Seated slingshot acceleration.

Benefits ⬇️

Overspeed training can result in faster neural firing patterns and improve limb velocity.

Assistance is great for coordination and body control. High speeds make athletes self organize and feel more efficient movement.

I have found assistance to be helpful in promoting relaxed/elastic locomotion especially for force driven athletes.

Capacity should be the driver of more or less load. If quality chain reactions are happening keep building.

Remember speed can be utilized as a tweak with virtually any exercise in the right situation.

04/20/2026

Simple exercises to improve the ability to react, control and redirect dynamic load.

Perform bilateral, split stance and single leg movements or utilize a more targeted approach to directly load specific areas of the body.

Challenge in 3D to be consistent with the demands of life and sport.

Never stop exploring and growing!

04/12/2026

Core training 💪

8 ground based movements for the anterior, posterior and lateral chain.

Targeted exercises on the ground can be a great option to build strength in positions with high correlation to upright movement.

A functionally efficient core can have a big impact on the following:

*Transfer of force between the upper and lower body.

*Coordination and global 3D movement quality.

*Capacity to perform and execute new movement skills.

*Long term resilience.

*Physical appearance and posture.

*Tasks of everyday life.

Apologies for the heavy breathing in video one. Mo and I were working hard lol.

Enjoy!

04/06/2026

Simple videos of athletes working hard over the last couple weeks.

As movement professionals we may share different views on the best training practices but I think it’s safe to say we all want the best for our athletes.

Let’s continue to rally around our common bond and grow together.

Happy Easter 🐰

03/29/2026

Lateral strength 💪

Over the years I have found frontal plane strength to be very limited with a large number of clients when they begin training.

Simply developing awareness and creating access are good starting points then you have to load.

Start with basic movements emphasizing adduction/abduction then integrate variability to further challenge strength, reactive and explosive qualities.

In this post you will find very simple and advanced options to level up lateral movement.

Address

5135 Aurelius
Lansing, MI
48911

Telephone

+15179277273

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