Improve at any sport: train speed, strength, psychology
3.4 (22 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,785 students enrolled

Improve at any sport: train speed, strength, psychology

Learn to become good at any sports with: muscle training, speed, quickness and agility training, and sports psychology
3.4 (22 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
1,785 students enrolled
Created by Joey Zanca
Last updated 10/2018
Current price: $13.99 Original price: $19.99 Discount: 30% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 2 hours on-demand video
  • 1 article
  • 2 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Be better at any sport
  • Learn how to become faster, quicker, and more agile
  • Learn how to make yourself stronger without the gym
  • Learn how to decrease risk of injury
  • Learn how to stretch properly before sports
  • Learn sports psychology
  • Learn from two lifetime athletes on what it takes to improve
  • Enjoy being better at your recreational leagues which will help you have more fun
  • Become more fit, more healthy and more happy
  • Get more of a social life from better experiences playing with your team mates
  • Be able to do basic psysical activity
  • Speak English to follow the lectures

This course will give you the tools to be good at any sport. In this course you will learn how to make yourself faster, quicker, stronger, and more agile. You will also learn strategies to avoid injuries. And perhaps most importantly, you will learn sports psychology that will help you cope with being nervous, intimidated, and will help you understand how to be more comfortable and relaxed while playing, which will get you maximum results.

This course is taught by Joey Zanca and Alex Genadinik. Joey has been playing sports all his life. He is a personal trainer who trains MMA fighters. He is a competitive wrestler, and a former college football and baseball player. Alex is a former semi-professional soccer player and has also played sports all his life.

Learn from us about how you or your kids can excel at any sport at any level.

What kinds of sports can this course help you with?

The strategies in this course are abstract which means that they can help you with a wide array of sports like soccer, baseball, basketball, football, track and field, lacrosse, tennis, hockey, swimming, martial arts, MMA, boxing, and many other popular sports. 

Start Becoming Better At The Sport You Choose Today

Sign up for the course, and start becoming better at the sport at which you want to improve, today! If you don't like the course, there is no risk because every Udemy course comes with a 30-day money back guarantee. So give the course a try, and see for yourself the great information and tips we packaged into this course for you!

Who this course is for:
  • This course is for people who want to start or become better at sports
  • This is not for professional atheletes
Course content
Expand all 57 lectures 01:52:14
+ Sports psychology
2 lectures 15:34
Sports psychology to be confident, intimidate opponents & avoid being nervous
+ Leg training for speed, agility, and quickness
20 lectures 26:38

This part of the training focuses on basic squat exercises. Joe shows us how to do the basic squat in order to minimize risk of injury and maximize the exercise benefits you get for your muscles. With almost all these exercises, the technique with which you do them is very important. With the correct technique you will get good results.

Basic squats

Advanced squat variation to get even more health benefits and build more leg and butt muscles. When regular squats become too easy for you to do, to make it harder for yourself you can add more repetitions, weight resistance or add extra difficult elements to the basic squat. In this part of the training we show you how to do an advanced variation of the squat called squat jump.

Advanced squats: squat-jumps

Another advanced variation of the basic squat is the side squat where you maintain the basic squat position, but add little hops from side to side. This keeps the leg muscles constantly engaged, and each little hop adds extra resistance to your squat. You can also hop front and back as a variation to the side to side hops.

Side squats
Wall squats

Lunches are great exercises to strengthen and tone your butt and thigh muscles. This is another great exercise that you can do anywhere and doesn't require a lot of space. The basic lunge is a very age-proven exercise, and is a must for any leg training or toning routine. You can alternate between forward lunches and back lunges to hit more of the muscles of your leg.


Alternating advanced luges with lunch hops is a good exercise, and one of my favorites. It simulates the running motion, helps you with stability during exercise, can add to your cardio routine, and really helps to stress the leg muscles much more than when you do the basic lunge because there is more resistance against the leg muscles during the jumps during which you alternate the lunge legs.

Advanced lunges: alternating jumping lunges for quickness and explosiveness

Lunge twists are another advanced lunge variation that ads some core training to the leg training that you get with the basic lunge exercise routine.

Lunge twists and advanced lunge variations

Lunge hops in one place are also a good way to add extra resistance when exercising the leg muscles. And if you want to make this exercise even more difficult for yourself, add time or number of repetition to your routine. Also, you can add different lunges and alternate between them to give your muscles even more of a workout.

Advanced lunges: lunge hops

You can add a combination of squats and lunges to your calisthenics exercise routine. You can switch from lunge to squat to lunge to squat again. This will add a cardio element to your exercise routine, make it a little but more different and fun, and give your muscles even more of a workout.

More advanced squat and lunge combinations

The correct technique for doing the lunches and the squats. Many people don't have correct technique, and don't get the full benefits from these exercises. So the better your technique is, the more you will get from doing each squat or lunge.

Proper squat and lunge technique

If you have leg injuries associated with your hips or knees, in this video Joe shows lunge modifications you can try to do in order to decrease chances of aggravating your old knee or leg injuries.

Squat and lunge modifications for people with knee problems

In this part of the training, we show how to add quickness and speed drills to your exercise routine to make sure that whatever you are training for, you also become faster and quicker. If you are training for sports, it is important to add speed and quickness to your exercise routine so that you can perform better on the field.

Quickness, agility and foot-speed drills

Toe taps are good to do as a part of your cardio routine, and to help you increase your quickness. Try to see if you can do them faster. This exercise gets your full leg working, and also adds a good stretch to your thigh muscles. You can do it slowly while stretching, and once your exercise routine is in full swing, you can try the same exercise for speed to see how much quickness you can generate.

Toe taps

Butt kickers are another exercise that helps you work on your quickness if you do them for speed, and is also a good part of a stretching routine.

Butt kickers

Knee raises are some of my favorite exercises because they help you with quickness, are a great part of your cardio exercise routine, and are also great stretches you can do during your stretching routine.

Knee raises

These side lunges help to improve your stability, agility, quickness. They are great exercises if you want to train to be quicker, and especially quicker at moving from side to side.

Skater side lunges
Advanced variations: combining lower body, upper body and cardio in one movement
Another advanced combination: pushup to squat-jump to jump

In this part of the training, Joe shows us how to increase quickness and explosiveness with 3 different calf exercises that you can add to your leg workout routine. When exercising your legs, don't forget about your calf muscles. The calf muscles will help you with quickness, stability, agility, speed and will help to prevent injuries around the knee by making the entire area around the knee stronger.

3 calf muscle exercises to increase explosiveness and acceleration

Try these hamstring exercises to improve your speed, and overall leg strength. Hamstrings play a big part in your running speed, and how toned and in-shape your leg looks.

Hamstring exercises to improve speed and acceleration
+ Your Core: Abs & Back For Stability And Control
9 lectures 10:53
Abs & Back introduction

In this part of the course, we cover basic crunches and sit ups. Crunches and sit ups are an essential part of your calisthenics ab exercise routine, and many of the more advanced exercises and exercise variations will build off the basic crunches and sit ups so it is important to get the correct technique for your crunches and sit ups.

Basic crunches and sit-ups

In this part of the training, you will learn the basic ab workout position that many of the additional ab exercises start from. If you create an ab workout routine, you can alternate many different ab workouts, and after each different exercise, you can come back to this basic ab position. This makes for a great ab routine because it never takes the tension away from your abs, and continues to stress the ab muscles.

Basic ab tension position from which other exercises will follow

V-ups are a good ab exercise because it forces you to also work on your stability, and engages more of your core than the typical sit up or crunch. On the way up and down in your v-up, you must keep control of your body, and your whole core is engaged in the process of keeping things stable. When you start, do this exercise slowly so that you can focus on maintaining your stability on the way up and down.


Advanced v-ups are good ab exercises that give you a little bit more of a challenge than regular v ups.

Advanced v-ups

Bicycle sit-ups are a great way to engage your core, and also work the side of your abs at the same time. This exercise builds on the basic sit up, and adds a twist at the end. The twist engages the side of your abs.

Bycicle situps to work the sides of the abs

Side sit ups are great to work the side of your abs. The side of your abs, give you an overall stronger core, more body stability, and overall strength. Beginners usually neglect the side of the abs, but it is a very important muscle group.

Advanced side sit-ups

Flutter kicks and scissor kicks are additional effective ab exercises that you can add to your ab workout routine. These exercises work the lower part of your ab muscles. This way you get your entire ab muscle group worked since we now have coverage of the upper abs, lower abs, and your side abs.

Flutter kicks and scisor kicks

How to put all the ab exercises we learned in previous tutorials into one great ab workout routine that will work your entire abdominal muscle group. If you put all these exercises together, it might make for the best calisthenic ab workout routine you can have.

Putting it all together into a great ab workout
+ Back and core for more balance and strength
3 lectures 03:23

The plank and different variations of the plank should be a part of any workout routine where you try to become better at some sport. In this part of the training Joe shows how to do the basic plank which helps to make your back and core stronger. The plank also helps you to improve your balance. Making your core stronger will help to make the rest of your body stronger, and prepare you for physical activity.

Plank: the correct form

Advanced plank variations to add to your workout routine to help you strengthen your core and abs.

Advanced variation of the plank

The superman is a calisthenics exercise for the lower back. You should be careful when working out your lower back because it is easy to pull something since the back back be so sensitive. Nevertheless, this exercise is a good one to add to your workout routine as long as you are careful with it.

"Superman" exercises to strengthen the lower back
+ Strengthen arms and chest
12 lectures 11:28

In this part of the training routine you will learn a number of exercises to help strengthen your arms and chest.

Arms and chest intro

In this part of the calisthenics workout routine class Joes shows us the right way to do the classic pushup. Your chest must be right over your arms in order to get the maximum benefit from each pushup. Pushups are great exercises to help you strengthen your chest as well as your triceps and your shoulders.

Basic pushups: correct form

Diamond pushups help you isolate the center of your chest, and make it stronger. It is also a great exercise for your triceps and shoulders. Notice that the wider your arms are on the pushup the wider you are working out on your chest. You can vary how far apart you keep your arms to isolate different parts of your chest that you want to work on.

Diamond pushups to strengthen the inner chest

In this tutorial of our calisthenics workout routine, you learn how to alternate between a plank and a pushup to work out our arms, core, and chest all in one dynamic exercise.

Preview 01:22

Mountain climbers are another good calisthenics exercise. Just like the pushup, they work the chest, arms and triceps and shoulders. They also stretch your legs a little bit, and add balance to the exercise. Mountain climbers are not difficult to do, but they help to work out your full body.

Mountain climbers

Advanced mountain climbers to add to your workout routine to make it a little bit more challenging for you.

Advanced mountain climbers

This is an advanced and challenging calisthenics exercise which combines the pushup and the mountain climbers to give your muscles even more of a workout, and really test the limits of what you can do. Of course, if you want to make this even more difficult, you can always add more repetitions or more time for which you do this.

Advanced mountain climbers with a pushup combination

In this part of the course Joe shares tips on where you can do your calisthenics exercise training routine now that you know so many of the exercises and can put them together on your own into a great workout. Many local parks have small areas with different bars where you can do the things we show you in this course. Also, you can do these exercises at home. To make it more fun, you can even do these exercises while watching tv. Or if you have a break at work, none of these exercises require a lot of space so you can do them right beside your work chair or cubicle or office.

Where to train for free

Sitting dips are very good for your tricep muscles and to generally help make your arms stronger.

Advanced dips
Sitting dips (easy to start) that are very good for your arms and triceps
Advanced pushup: with elevation
+ Stretching before and after physical activity
1 lecture 11:14

In this part of the training, Joe explains when you should stretch, how you should stretch, and whether you should stretch before a workout or after a workout. The answer is that you want to stretch before a workout and after a workout. The main difference is that you never want to stretch cold muscles. Before stretching, do a little bit of physical activity that is nice and easy. So you start with basic and simple exercises for a few minutes just to do a small warmup. After the small warmup, you stretch your muscles and focus on your joints like your ankles, knees, hips, shoulders, neck, and elbows. Joe shows how to loosen up the body from the upper body to the lower body. First he focuses on loosening the neck from side to side and then front and back. After that he loosens up his shoulders with small circles going forward and then going back. After that he does the cross-arm shoulder stretch. After that he loosens up the elbows by rotating them out and then in. After that he rotates the wrists side to side. After that Joe shows how to stretch the rib cage. After stretching the ribs, Joe shows how to stretch the hips, and after that he loosens up the lower back, then the hips, knees and ankles.

Basic stretch routine for your body
+ Pullups!
2 lectures 04:11

In this part of the course you learn how to work up to your first pull up if you are not able to do pull ups yet. There are two kinds of pull ups: where your hands are facing out and where your hands are facing in. The type where your palms are facing out is easier to do at first because your biceps are engaged. The pull up is one of the all time best calisthenics exercises because it works your back and arms in a natural way.

How to work up to your first pull-up
Doing the pull-up
+ Natural ways to improve performance (more coming in October and late 2015)
2 lectures 06:55
Natural ways to improve performance (more coming in October and late 2015)
NEW! What to eat before a workout to boost your performance