HA Athlete
HansenAthletics
General Fitness, Strength & Conditioning, Speed, Field Sports, Youth Sports, Multi-sportTrain alongside our High School and Collegiate athletes on-site.
Access to our training and principles that have helped THOUSANDS of athletes improve their performance and play at the next level.
We incorporate tried and true methods to develop SPEED, strength, and movement quality.
Prep
A
HA Summer GP
Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [body weight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Side Plank x 30 Sec Ea. Side
Speed/Agility
B
Sprint Prep
Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low x 15 yards Dribble Medium x 15 yards Dribble High x 15 yards Dribble Bleed x 30 yards [Transition from low, medium, high to full sprint by 30 yards]
Speed/Agility
C
Intensity Sprint/Skill
4 rounds: Banded Sprint x 10 yards [Partners alternate reps - each partner completes 4 reps] Once all four banded sprints are completed move on to the two point starts. Make sure athletes are getting plenty of rest between efforts. This should not be conditioning. 2 point Start x 10 yards
D1
Front Squat - HA
3 x 5
D2
Broad Jump
3 x 3
E1
Kneeling Single Arm Press - HA
3 x 8
E2
Chin-ups
3 x 5
Accessory
F
Complete the following for three rounds Active Foot Bulgarian Split Squat x 8 ea [Body weight only] Lateral Lunge x 8 ea Shin Pull x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.
Recovery
G
HA Family Recovery
Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Prep
A
HA Family Recovery
Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Prep
A
HA Summer GP
Complete the following for 3 rounds: Spiderman x 10 yards Band Walk x 10 yards Dead Bug Contralateral x 30 Sec Side Plank Rotation x 20 Sec Ea. Side
Speed/Agility
B
Sprint Prep
Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low 1 x 15 yards Dribble Medium 1 x 15 yards Dribble high 1 x 15 yards Dribble Bleed 1 x 30 yards
C1
Barbell RDL - HA
3 x 5
C2
Dumbbell Jump - HA
3 x 3
D1
Dumbbell Walking Lunge - HA
3 x 15
D2
Push Up - HA
3 x 10
Accessory
E
Complete the following for three rounds Dumbbell Bent Over Row x 8 Ball Slam x 12 Calf Raise x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.
Recovery
F
HA Family Recovery
Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Prep
A
HA Summer GP
Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [Bodyweight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Med Ball Toe Touch x 10 R/L
Speed/Agility
B
Sprint Prep
Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low x 15 yards Dribble Medium x 15 yards Dribble High x 15 yards Dribble Bleed x 30 yards
C1
Front Rack Reverse Lunge - HA
3 x 5
C2
Depth Drop To Box Jump - HA
3 x 3
D1
Knee Over Toe Split Squat - HA
3 x 5
D2
Partner Nordic Hamstring Curl
3 x 5
D3
Inverted Barbell Row - HA
3 x 8
E
Volume Sprints
4 x 80
Recovery
F
HA Family Recovery
Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.
Darren Hansen
Certifications: BS Exercise Science, CSCS, PA Block One, USAW National Accredited Coach, USR Level 1 Certification Strength and Conditioning Coaching Experience: 10+ Years of Coaching Utah State University and the University of Utah Spent 2 months at the Olympic Training Center in Colorado Springs working with youth athletes.
Shelton Robinson
Certifications: Masters in Physical Education, BS Human Performance, CSCS, USAW Sports Performance Coach Strength and Conditioning Coaching Experience: 10+ Years of Coaching Weber State University and Idaho State University
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