New KEYS resource: Motor Transfer — a smarter way to build rowers (and keep young athletes in sport)
In KEYS (Keeping our young generations in sports), we’re always looking for training ideas[…]
Chopping with heavy stick
Explosive diagonal “woodchop” pattern using one or two heavy sticks/clubs for power, core bracing,[…]
Pizza Tray
Shoulder/scapular stability + external rotation. Hold the hands palms up like carrying pizzas, elbows[…]
Stork
Single-leg balance + hip stability; a bridge to the single-leg RDL and better running[…]
Lifting sand bag from ground to shoulders
A fast, functional clean: lift the sandbag from floor to one shoulder, stand tall,[…]
KEYS Camp 2025: An Adventure of Waves, Rivers, Orienteering and International Friendships
The KEYS Camp 2025 has officially come to an end, leaving behind a trail[…]
Keys Summer Team Building Camp 2025: A Unique Erasmus+ Youth Experience in Italy
The Keys Summer Team Building Camp 2025 is officially underway in Fano, Italy. Supported[…]
Stretching the Posterior Kinetic Chain with Weights: Why and How
Want better mobility, stronger movement patterns, and reduced risk of injury? Start training your[…]
Hug the Weight in a Half Deadlift – A Key Insight from Blaž Kopic
Sometimes, one cue changes everything. During one of our recent sessions, Blaž Kopic dropped[…]
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