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 Integrated power strength moves and rhythmic flow of choreography and upbeat music. You can expect to sweat...a lot. Short bursts of cardiovascular work and strength training are used for all over body conditioning.



In this active recovery class we focus on range of mobility and joint flection. Bands and blocks are used to modify. Slow paced to ensure flexibility and form are not compromised. All levels. Schedule subject to change.



Looking to implement a recovery practice for your teenage athlete? This specialist course focuses on mobility & recovery techniques for the entire body. Each week tackling a different area; legs, hips, lower back, spine, chest & shoulders and finally recovery. Taking you through stretches and postures to unlock your mobility for optimal performance and overall wellness.


MOBILITY | sports

Football players need to be big and fast, and because football is a contact sport, larger players are better equipped to withstand impacts. But bigger isn’t necessarily better. Speed and agility are critical to success. Players must have the ability to accelerate quickly and rapidly change directions while maintaining speed. Sheer bulk can’t deliver that kind of performance, so large players need to focus on training to maximize mobility. In contrast, smaller players often train with a focus on increasing strength–but they also benefit from fine-tuning their speed, agility and mobility as a means of compensating for lack of mass.

Mobility for athletes not only concentrates on building functional mobility and integrated core stability, but also restoration/recovery, and increasing skills for mental focus and enhanced kinesthetic awareness and proprioception (the player’s ability to recognize his entire body’s positioning in space and precisely control muscular reaction).

In addition to body awareness, the key to body control and balance is integrated core stability. Bulk is not the only thing protecting football players when bodies collide at high speeds. Mobility conditioning strengthens the entire core—the lumbar region of the spine, the pelvis, and the hips as well as all of their stabilizing muscle groups (i.e., erector spinae, abs, iliopsoas, hip flexors and glutes)—to establish a fully integrated center of gravity for maintaining proper balance and function. And by creating both stability and mobility through the core, players can more effectively transfer power through the limbs for quick accelerations and rapid lateral moves.

What else can mobility conditioning do for football players? Injury prevention. For example, the overall flexibility coupled with increased joint stability and range of motion is especially helpful in preventing injuries when players are forced into awkward twists at the bottom of a pile. Also, the simple breathing and focus exercises covered trains players to avoid mental distractions during the game, heightening their ability to react during split-second plays.


Coach Nikki (FTS) has worked with area athletes including Austin Fittest competitors, Crossfit Open teams, Westwood Varsity Football and Lonestar Soccer Select.