Newman Performance and Wellness

Footwork. Braking. Repositioning. Explosiveness. ⚡️

Two agility drills that challenge an athlete to do more than just move fast.

These movements combine multidirectional footwork, lateral + linear movement, single-leg braking and deceleration, and explosive lateral jumping — all essential qualities for athletes who need to accelerate, stop, change direction, and produce force from one leg.

🏃‍♂️ Why train these skills?

Sport rarely happens in a straight line. Athletes constantly have to absorb force, control their center of mass, reposition, and rapidly produce force in a new direction.

Training single-leg braking helps develop eccentric strength, stability, balance, and force absorption, while explosive single-leg lateral jumps challenge the athlete to rapidly transition from force absorption → force production.

That ability to brake under control and then explode is a major component of high-level change-of-direction and reactive movement.

The goal isn’t simply to become faster.

It’s to become more efficient, more coordinated, stronger through the ground, and better prepared to express speed and power when the game demands it.

Build the ability to control movement first. Then teach the body to express it explosively. 🔥

Ella back at it again last night & she was locked in & getting after it! New PR on the treadmill & looking strong. Way to work, girl! 👏🏼😤

Gamifying training is a great way to build athleticism in young athletes. They think they’re just playing when in reality they’re building grip/forearm strength, core stability, body control, balance, mental resilience & total body power 💪🏼👏🏼

Don’t wait until you’re “ready” to surrender your life to Christ.

Some things I said to myself in my teens & early 20’s:

“I’ll wait till I’m older.”
“I just wanna have fun while I’m young.”
“I believe, but I’ll get saved when I’m ready to take it more seriously.”
“Maybe when I have a family.”

My advice: don’t wait.

I can tell you from experience that nothing this world has to offer can even come close to what God has for you.

He will remove people from your life to protect you. He will bring new people into your life who will push you, challenge you, sharpen you, and tell you the truth in love.

I’m a broken sinner, and I have a LONGGG way to go on this journey of faith. I still have so much maturing, growing, and changing to do. But one of my biggest regrets is that I didn’t give my life to God sooner.

I would’ve saved myself so much hurt.
So much pain.
I would’ve hurt less people.
I would’ve made so many different choices.

But I’m also so incredibly grateful that my past doesn’t disqualify me from His grace.

“But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.” — Romans 5:8

Think about that.

He didn’t wait for us to get our lives together.
He didn’t wait for us to become “good enough.”
He loved us while we were still running from Him.

And I’m so grateful for His love, His mercy, His grace, and His forgiveness.

Don’t wait until you’re older.
Don’t wait until you’ve “had your fun.”
Don’t wait until you’re married.
Don’t wait until you feel worthy.
Don’t wait until you feel ready.

None of us are promised tomorrow.

Heaven is real. Hell is real. Eternity is real.

And being a “good person” or doing good things isn’t what saves us. We are saved by Jesus.

The Bible says:

“If you declare with your mouth, ‘Jesus is Lord,’ and believe in your heart that God raised him from the dead, you will be saved.” — Romans 10:9

I regret so many things I’ve done in my life.

But giving my life to Jesus is not one of them.

If anything, I regret that I waited so long.

So if you’ve been saying, “I’ll do it someday…”

Don’t wait.

Surrender your life to Christ today. 🤍

Shoutout to Henry getting a PR of 16.8 mph on the treadmill this morning! Had the pleasure of seeing this stud for the first time since December of last year & will see him weekly for the immediate future. Henry was one of my first athletes way back when I opened. So fun being a couple years into this journey and watching these kids grow up - so cool! Time to get back to work bud!! 😤💪🏼

Huge s/o to Tenley & her Mom Anita for making the trek here from Winterset last night! This girl is an absolute stud & I’m so excited to have her + help her grow/develop her athleticism the best that I can - LET’S GOOO 👊🏼👏🏼💪🏼

‼️ Disclaimer: could be offensive 😬 sorry for the blinker 🤣

Reach out today if you could use some accountability & wanna get back on track with your health 👊🏼

☎️ 515-494-0187
📧 [email protected]

Motivation Monday — time to lock back in 🔒

Kids being back in school means different things for different people. For me, today meant getting my FIRST uninterrupted workout in 3 months 😅

My training definitely took a hit this summer — not because of a lack of motivation, but because life was full of all the good things, the busy things, and the beautiful chaos that comes with it. ❤️

But I’m ready to lock back in. Refocus. Reset. Get back into some better habits, more structure, and making my training a priority again. Being a business owner, a husband, & a father - I face many of the same struggles as the rest of you.

Sometimes you don’t need a fresh start… you just need to get back to it.

LET’S GOOOOO 🔥🔒