Athletic success doesn’t happen by accident; it’s constructed through training, discipline and a commitment to improvement and getting better across every sport. From the weight room to the field, student athletes are persistently bettering their skills, building strength and supporting one another through rough routines.
For football player John Feldbruegge (11), training is all about balance. His routine throughout the week is carefully prepared to enhance both power and agility.
“I think our strength coach really helps balance it all for the most part,” Feldbruegge (11) said.
Highlands Strength Coach, Shawn Zitt, shows the importance of both maintaining and building strength for athletes throughout the whole year.
“Right now, a lot of in-season teams are in what we consider the ‘maintenance phase,’ trying to maintain strength, mobility, and performance output. All of our teams not in season are focusing on getting stronger, faster, and more explosive,” Zitt said.
Recovery is equally as important as the workouts themselves.
“Eating is the main focus for me,refueling your body with energy is big while also icing after practices helps too,” Feldbruegge (11) said.
The off-season offers more opportunities for the athlete’s body. The off-season gives athletes the opportunity to build strength, improve skills, and recover from the past competitions so they can perform better in the next season.
“It gives me more time to refuel my body and recover,” Feldbruegge (11) said. “It allows me to hit the weight room harder because I’m not always beat up and sore.”
When athletes do have setbacks, there is someone at the school who knows how to get players back on track, like football player Gabe Williams (11), who had a severe injury during football. Shawn Zit ended up shifting his focus to recovery and strength rebuilding for Gabe.
“Gabe hurt his back last year and missed seven games,” Zitt said, “his whole off-season is about increasing his mobility and strength in his hamstring and lower back in creative ways aside from loading the spine with a barbell.”
Track athlete Parker Moses (11) emphasizes how training depends on the event. Parker (11) shifts the focus to the specialized nature of track workouts. To build speed and stamina, Moses (11) focuses on resistance-based training. Even during the toughest workouts, motivation comes from teammates helping each other out and encouraging each other.
“We build each other up and cheer each other on,” Moses (11) said.
Pre-season conditioning focuses primarily on development. It’s usually more hard and strict on athletes to really ensure progress during the off season.
“We work on building muscle and targeting groups that aren’t used every day,” Moses (11) explained.
Softball players at Highlands focus deliberately on reaction time and mental preparedness. Kate Class (10) emphasizes the importance of situational awareness, this helps enhance decision-making on the field.
“Practicing real game situations and talking over what to do,” Kate Class (10) said.
Before games, Class (10) turns to breathing techniques to stay calm and focused. “Box breathing,” is a way to watch her breathing and is her go-to routine for maintaining confidence.
Teammate Morgan Pompilio (12) takes a different approach than Class (10) in her warm up. She focuses more on the physical look of the game rather than mental. Pompilio’s (12) pregame routine is also all surrounding consistency.
“I do quick throws, hand-eye coordination drills, and visualize different pitches throughout the strike zone. I also listen to my pregame playlist and do the same steps before each game,” Pompilio (12) said.
Both athletes share that off-season training is more extreme, with a focus on strength building, while in-season work shifts look more closely at maintaining performance and practicing in game-like situations.
Baseball players at Highlands stress repetition and focused training to stay consistent and stray away from injury.
Kai Anderson (11) talks about the off-season as a much more intense season. While in-season the work focuses strictly on performance during games, he also prioritizes arm care. He also focuses on consistency at the plate primarily from daily effort.
“Taking care of my arm so I don’t get injured is very important for me. I also hit baseballs every single day,” Anderson (11) said.
To build arm strength, he follows a structured program to help gain speed on throwing velocity every season.
“I do a throwing program with\ weighted baseballs and arm workouts,” Anderson(11) explained.
Jaxon Roderick (11) talks about the importance of repetition and proper technique, he tries to increase consistency in training.
“Hitting off the machines helps improve consistency and throwing heavier balls builds strength,” Rodrick (11) said.
For tennis player Daniel Beasey (12), success comes from both physical and mental conditioning. Footwork starts with a simple routine.
“Running before practice helps improve movement on the court and I build endurance through long practice matches with friends,” Beasey (12) said.
Across every sport, Highlands High School athletes share common themes including hard work, smart training, and solid team support. Whether it’s early mornings in the weight room, intense off-season training, or mental preparation before competitive games, these athletes are committed to ongoing improvement.
The dedication of our spring sports teams shows that success isn’t just about talent, it’s about the habits built every day behind the scenes and the motivation tied into these athletes’ everyday lives.
