Posts by adminwebkeys

In KEYS (Keeping our young generations in sports), we’re always looking for training ideas that do two things at[…]

Explosive diagonal “woodchop” pattern using one or two heavy sticks/clubs for power, core bracing, and shoulder–hip coordination. Why: trains[…]

Shoulder/scapular stability + external rotation. Hold the hands palms up like carrying pizzas, elbows at 90° and tucked. Why:[…]

Single-leg balance + hip stability; a bridge to the single-leg RDL and better running mechanics. Why: pelvis control, gluteus[…]

A fast, functional clean: lift the sandbag from floor to one shoulder, stand tall, control the descent. Why: total-body[…]

The KEYS Camp 2025 has officially come to an end, leaving behind a trail of unforgettable memories, personal growth,[…]

The Keys Summer Team Building Camp 2025 is officially underway in Fano, Italy. Supported by Erasmus+, this international youth[…]

Want better mobility, stronger movement patterns, and reduced risk of injury? Start training your flexibility with intent — and[…]

Sometimes, one cue changes everything. During one of our recent sessions, Blaž Kopic dropped a gem that instantly shifted[…]