OTA St Pete

03/13/2026

03/08/2026

Here’s a core finisher some of our high school athletes hitting both front and backside for athletes lower trunk:

-Lying band reverse squats. Hits athletes lower abdominals and hip flexors.

-Nordic hamstring curls. Eccentric hamstring strength and focus on keeping hips in extension.

Great for hitting total core strength which includes abdominals, pelvis, hip flexors, hamstrings, and glutes. Core isn’t just the abs you see.

Core training for athletes needs to develop total function for more well rounded performance.
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03/08/2026

Med ball ballistics are consistently utilized in our program for working on athletes explosive power. Great tool to get the athletes to express strength fast.

Broad tosses to train horizontal power and project force forward which carry’s over to an athletes quick first step.

Paused backwards tosses for full posterior power. The athletes pause to remove counter movement at about a quarter squat and focus on loading the hips and hamstrings before violently exploding into the throw.

For both drills the biggest emphasis is we want the athletes getting full lower body triple extension. The ankles, knees, and hips all need to coordinate rapidly together to project the ball into the throw.

Med ball tosses are all about having maximal intent and effort every rep. If you give it half effort you don’t get the benefit of the exercise.
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01/23/2026

WE ARE GROWING and we’re looking for a Performance Coach to add to our team.

Apply here:

JOIN THE COACHING TEAM. COACH ST. PETERSBURG, FL | UNITED STATES ROLE We have an exciting opportunity available within our Sports Performance Coaching Department, catering not only to elite athletes but also to individuals seeking general fitness and wellness improvements. As a sports performance co...

01/07/2026

Speed mechanics are like learning math. Stop trying to teach an athlete calculus when he hasn’t learned his multiplication tables. Teach the basic concepts first then keep pushing to clean up little inefficiencies the individual athlete may have.
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Here’s some of our HS athletes focused on some real basic accel work with resisted sprints then transferring to basic 2 point starts. The whole focus this session was the first 3 steps with a positive trajectory and pushing away at the floor.

Simple, effective drills with intent > Sexy, fun, gimmicky drills

10/14/2025

LAST CHANCE TO REGISTER FOR THIS SATURDAY‼️

This camp will heavily focus on individual mechanics and the technical aspects of speed and agility.

Build raw power with cutting-edge jump training and explosive movement prep.

Performance Testing: 10-Yard Dash, Vertical
Jump and more. See how you line up against the competition with pro-style testing to measure your speed and power, and learn how to improve.

DM us “CAMP” to register! 📩

09/07/2025

Every skill in gymnastics comes down to 3 things: strength, power, and control. That’s why the right training matters.

Here’s how each exercise translates to performance:

1️⃣ Lunge jump progressions → train landing mechanics, rhythm, and lower-body coordination. This teaches gymnasts how to absorb force safely and prepare for more explosive movements.

2️⃣ Half-kneeling box jump → develops pure hip extension (the engine of power). Crucial for tumbling takeoffs, vault approach, and explosive jumps on beam and floor.

3️⃣ Goblet split squat → strengthens each leg individually. Builds balance, core stability, and equal strength — reducing injury risk and helping with strong landings.

4️⃣ Weighted chin-ups → target upper-body pulling strength. A direct carryover to bars and rings, while also supporting posture and shoulder health.

The goal isn’t just to ‘work out.’ It’s to condition the body to absorb, produce, and repeat force with control — the same qualities that make gymnasts strong, safe, and successful.

Amazing job Sloane 💪🏻

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09/05/2025

Top Speed session with some of our high school athletes 📈

Top Speed is my favorite aspect of training to coach. Just like anything in life, it takes consistent repetition and patience to get the fruits of your labor.

These kids have been mastering their technique and mechanics for months and years. It isn’t an instant turnover, and for most athletes they want to skip the “boring” and tedious work. This is where we separate ourselves from everyone else. This is the standard we have around here.

Good stuff fellas 💪🏻

01/30/2025

Last week, offer ends Friday!!! Don’t miss out.

Buy 2 months, get a month FREE of unlimited adult group classes with OTA FIT 💪🏼

11/11/2024

Are you ready to take your performance to the next level this winter?

We have the plan and process if you’re ready to work.

This program includes:
✅ Athletic Performance Assessment
✅ Up to for training sessions a week
✅ An approach to agility training
✅ Plyometrics to increase quickness and power
✅ Compound lifts to support force production

Ages 8 - College level

30% off through 11/18!