September 24, 2017

Updated: October 12, 2017


Weekly Newsletter! Subscribe for continued articles and content regarding sport performance through the link below. Contine to pass along to other coaches. 

Thank You! We appreciate your input from last week’s survey!
Results from our random drawing with all survey participants….
Congratulations Bob Kornely of Todd County High School! We will be sending you a FREE foam roller. 

Read below to see how you can get your foam roller and FREE printable foam rolling guide!

Complex for Total Hip Mobility 
The video below will demonstrate a complex we use with our athletes to:
– Prevent Injury
– Prepare  for Competition/Training
– Improve their Performance
– Decrease Soreness

5-Position Hip Mobility Complex


  1. Stance
    1. Feet slightly wider than shoulder width
  2. Position 1: Toe Touch
    1. Reach hands towards the floor between the legs
  3. Position 2: Squat
    1. Keep hands on the feet
    2. Sit back on the heals
    3. Keep chest up
    4. Use elbows to push the knees apart
  4. Position 3: Spine Rotation
    1. Maintain a proper squat
    2. Reach until the arm is perpendicular to the floor
  5. Position 4: Spine Rotation
    1. Same as position 3
  6. Position 5: Overhead Squat
    1. Reach both arms overhead
    2. Maintain a proper squat
  7. Reset & Repeat
Perform 4-6 rounds. Hold each position for 5-10 seconds. 


Check Out Our Limited Time Sale

Speed up your athletes’ recovery process with this great tool!

Sale ends Friday, September 29th!

Also, print our FREE foam rolling guide below.


– Print FREE Foam Rolling Guide –


We are strength and conditioning experts powered by AVERA sports to help young athletes achieve their athletic goals.

We provide information through everything from short Q&A’s to training manual e-books.

We cover a variety of information from basic nutrition and exercise to complex strategies to improve athletic performance.

If you have any questions regarding strength and conditioning, we would love to be your resource. Visit our website and send us an email!

Mark “Coach Rozy” Roozen
Owner – Coach Rozy Performance

– Former Cleveland Browns Strength and Conditioning Coach

– Performance Consultant – Chinese Olympic Team

– 30 Years of Expierence in Strength & Conditioning

Kyle McKelvey
Performance Coach

– Trained Athletes in NFL, NBA, MMA & Other Professional Leagues

– Pan American Games Silver Medalist

– Division I Track & Field Athlete


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