3D Xplosive Performance

08/07/2026

🔥 SPEED. AGILITY. EXPLOSIVENESS. 🔥

Athletic performance isn't just about working hard—it's about training smart and developing the skills that transfer directly to competition.

🏃‍♂️ Cone Quick Feet Agility
This drill focuses on foot speed, coordination, reaction time, and body control. Athletes learn to move efficiently while maintaining balance and proper athletic positioning.

💪 Resistance Band Cone Quick Feet
Adding resistance forces athletes to generate more power with every step. This drill improves acceleration, explosiveness, and the ability to stay strong while changing direction.

⚡ Iso 1-Foot Quick Agility Movement
Single-leg training develops balance, ankle stability, knee control, and lower-body strength. It helps athletes improve cutting, jumping, landing mechanics, and injury prevention.

Every drill has a purpose. We're building faster, stronger, and more explosive athletes one rep at a time.

Ready to take your game to the next level?

📲 DM ELITE for a FREE athlete assessment and learn how our Sports Performance Program can help you become quicker, stronger, and more confident on the field or court.

AthleteDevelopment StrengthAndConditioning YouthAthletes BasketballTraining FootballTraining ExplosiveAthlete TrainToWin EliteAthlete

06/19/2026

🏀🔥 7TH GRADE ELITE HOOPER IN THE LAB! 🔥🏀

Success doesn't happen by accident. It happens through consistent work, discipline, and training with purpose.

Today we're developing more than basketball skills. We're building complete athletes through:

✅ Ball Handling & Game Moves
✅ Shooting & Finishing
✅ Speed Training
✅ Agility & Quickness (SAQ)
✅ Footwork & Change of Direction
✅ Explosive Power
✅ Hand-Eye Coordination
✅ Strength & Conditioning

At 3D Xplosive Performance, our goal is to help athletes become faster, stronger, quicker, and more confident on the court.

Coach Z brings over 15 years of coaching and training experience as:

🏀 Former Professional Basketball Player
🏀 Former Division I Basketball Player at Providence College
🏀 Certified Sports Performance Coach
🏀 Strength & Conditioning Coach
🏀 Head Basketball Coach
🏀 Basketball Skills Coach

Whether your athlete wants to make the team, earn more playing time, or play at the next level, it starts with the work they put in today.

💥 READY TO ELEVATE YOUR ATHLETE'S GAME?

DM "ELITE" to schedule a FREE athlete assessment.

📅 Now accepting athletes for: ✔️ Basketball Skills Training ✔️ Sports Performance Training ✔️ Speed, Agility & Quickness (SAQ) Training ✔️ Strength & Conditioning

Limited training spots available.

📧 [email protected]

Train Hard. Train Smart. Train Xplosive. 💪🏽🔥

04/09/2026

Soccer players… take your cleats off 👀⚽

Check out my High School elite soccer player train barefoot 🦶

Barefoot training builds stronger feet, better balance, and improves how you move on the field.

Benefits of training barefoot

Training barefoot helps:
✔️ Strengthen your feet
✔️ Improve balance & stability
✔️ Enhance speed & movement mechanics
✔️ Reduce injury risk

Your feet are your foundation… if they’re weak, everything suffers.

Start adding barefoot work into your warm-ups and watch the difference 👀

Comment the word “Performance” if you’re ready to take your game to the next level. Give me a 🔥 in the comments if you will add barefoot training to your workouts

Click link below and sign up for our 16 week Elite Performance and Strength program. Click link for more details.

https://www.gomotionapp.com/team/3dxp/page/system/bookingreg-shopping?bookingId=9874

Coach Z
Elite Sports Performance Coach
3D Xplosive Performance LLC
[email protected] 📧

12/18/2025

Checkout my High School elite soccer player, this week we are training for his soccer showcase this weekend for college recruits 💪🏾⚽️

Are you a Middle school, HS, college or pro athlete?

Want to enhance your speed, mobility, strength and quickness?

Check out our elite training program ⬇️

16-Week Elite SAQ & Strength Training

This program is designed specifically for elite athletes training in-season or off-season who want high-level performance training. Athletes can train 1x per week while maintaining peak performance and durability.

Program Includes:

Unlimited speed, agility, and quickness training

Strength training for explosive power and resilience

Conditioning tailored to in-season or off-season needs

Meal guidance and accountability check-ins

Full access to our sports & strength training app

Comment below ELITE if you are ready to change your game and performance 🔥💪🏽 or simply click on link below if you’re a parent wanting to get your young athlete or a athlete yourself and are ready to take ACTION and start getting faster, stronger and quicker in your sport.

We have 2 locations in the Rockville MD area
Feel free to DM me or call for me information about our location
888-845-8351 📞
[email protected] 📧

https://www.gomotionapp.com/team/3dxp/page/system/bookingreg-shopping?bookingId=9874

Coach Z

CEO of 3D Xplosive Performance
Former Women’s Professional Basketball Player
Division I Big East Athlete
Current Head Basketball Coach/ Strength & Conditioning & Sports Performance Coach

Call now to connect with business.

10/13/2025

Greetings, my company 3D Xplosive Performance LLC are looking for interns. Please share with anyone qualified and interested in any of these roles. We are looking for a interns in the following roles, Marketing, Media and videography. Thanks

Marketing, Media & Videography Intern – 3D Xplosive Performance

Location: Hybrid (Kensington, MD / Remote)
Duration: Flexible
Hours: 5–10 hours/week
Compensation: College credit or volunteer hours, future hiring roll for our company

Overview

We’re looking for a creative and motivated Marketing, Media & Videography Intern to help grow our online presence and capture the energy of our athletes in training. You’ll help film and edit high-quality videos of workouts, group sessions, and athlete events — bringing the 3D Xplosive Performance brand to life on social media and digital platforms.

Responsibilities

Capture video footage of training sessions, athletes, and group events

Film workouts, progress clips, and behind-the-scenes content of our coaches and athletes

Edit short-form videos for Instagram, TikTok, and YouTube

Create promotional highlight reels for marketing campaigns

Assist with content planning, social media scheduling, and branding projects

Design flyers, stories, and posts using Canva or Adobe tools

Ideal Candidate

Studying Marketing, Media, Communications, Film, or Graphic Design

Skilled in video shooting and editing (CapCut, Final Cut, or Adobe Premiere preferred)

Passionate about sports, fitness, and creative storytelling

Reliable, organized, and able to work independently

Benefits

Build a professional sports media portfolio

Gain hands-on experience working directly with athletes and performance coaches

Learn content marketing strategy for fitness and sports brands

Future paid media opportunities for top-performing interns

If interested in any of these roles please email us at [email protected] or call 888-845-8351

Coach Z

09/06/2025

I am that hungry after a workout 🤣🤣🤣

What are you eating after your workout? Do you know?

Let’s talk about it….

Eating after a workout is key for recovery, muscle repair, and energy replenishment. Exercise depletes glycogen and breaks down muscle fibers, so eating protein and carbs within 30–60 minutes helps rebuild and refuel your body.

Here are some post-workout eating options:

Protein smoothie with banana & berries

Greek yogurt with fruit & granola

Eggs & whole-grain toast

Grilled chicken & sweet potato

Salmon with quinoa & veggies

**Plant base/ vegan options post workout**

Protein smoothie with plant protein powder, banana, and berries

Quinoa & black bean bowl with veggies and avocado

Chia seed pudding topped with fruit and nuts

💥 Your workout isn’t over when you rack the weights recovery starts with your plate! 🍽️ What’s YOUR favorite post-workout snack or meal? Comment below👀👇

08/25/2025

🥊 Ready to torch FAT , TONE muscle & BUILD confidence in just 16 weeks? Drop a 🥊 in the comments if you're ready to burn 🔥 fat and get toned.

Meet CJ. She joined Punch & Toning to feel stronger, lose weight, and finally see real results. 💪

With high-energy boxing workouts, a simple meal plan, and weekly accountability, this program delivers more than a body transformation… it builds structure, discipline and unstoppable confidence.

⚡Spots are limited. Ready to get started TODAY click link below to sign up or simply DM me “PUNCH” to claim your spot today!

https://www.vagaro.com/cl/q9S-RWaIy3aWA3o5cOwMgvGIclDUspPQdLUEtf8iBB0=

Locations:
We train our clients in our studio gym, Online/Virtual training or in home ( in the comfort of your home)

1. At our Gym studio in Rockville MD

2. In home training or in your community gym or park ( in the comfort of your home in the Montgomery County MD area)

3. We train Online through our fitness app and virtually through our virtual platform. DM me the word “Virtual” and I will sign you up for our FREE trial and assessment for online/ virtual Fitness coaching program. ( This program is great for Busy Professionals, entrepreneurs, travelers and anyone out of the state. Let’s talk