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The Dreaded Hamstring Pull

If you’re involved in athletics you know that dreaded moment. The athlete pulls up grabbing the back of their thigh. As a coach it’s a gut wrenching moment. Experience tells us that single moment will lead to weeks if not months of rehab. Even when rehab is complete there’s that lingering concern of reoccurrence and…
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Speed Training

I’ve written in the past about the difficulty in altering speed mechanics and how changing technique 1% is a major accomplishment. When pushing the body to it’s absolute limits the brain is going to default to whatever motor pattern it feels most comfortable with, be that good or bad. So the challenge at hand is…
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Athletic Development – The Process

Achieving mastery in any realm is an enormous undertaking that requires a long, dedicated process. Whether it be learning an instrument, language, or sport, the thread that ties it all together is commitment. The same is true of reaching one’s athletic potential. We’re going to examine the views of one of history’s greatest coaches, discuss…
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Mindset – The secret sauce

This week I listened to a podcast featuring Dr. John Cronin of Auckland University. He’s one of the world’s leading researchers in the field of sports performance. Having worked with countless elite athletes in his career he shared one of the keys to athletes’ success – the C.I.A. principle. Consistency (75%) – show up Intensity…
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“I saw this new exercise online…”

Over the last couple of weeks I’ve shared training concepts, recent reads, etc. that have peaked my interest. This week I had the pleasure of watching a webinar from an absolute legend in the world of speed, Dan Pfaff. While the lecture was filled with tons of brilliant training bits, one thing that struck me…
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Use it or Lose it – Max Velocity

The concept of “Residual training effects” forms the foundation for block periodization. This is a training system that focuses on maximizing a singular adaptation at a time. Meaning a strength block would be designed to maximize strength, while leaving other physical characteristics on the side. Obviously, most athletes need a balance of all these qualities.…
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Why Prioritize Speed? Part 2

The phrase “Speed Kills” is often used to describe a stand-out athlete. We agree that speed is the ultimate attribute in sport. That’s why training for speed, especially game speed, is our number one priority. In this second installment we take deeper dive into some of the less known aspects and benefits of speed training…
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Off Season Training

Off seasons are the ideal time to enhance your athletic performance. Without the physical toll from regular practices and games, your body is in a perfect state to make drastic changes. Whether the goal is to put on size, strength, or speed, having reduced “noise” from the rest of your commitments will allow for greater…
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Triphasic Training applications

Triphasic training, made prominent by Cal Dietz, gets a lot of attention in the sports performance world – and for good reason! Below we dive into the application of three phases – eccentric, isometric, and concentric – and how they translate to performance. Gravity is always acting against us. So the better we become at…
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Targeted In Season Training

The vast majority of sports, be it football, volleyball, soccer, etc. offer athletes an extraordinarily high number of exposures to sport specific, submaximal efforts. This means athletes undergo resistances, jumps, and running speeds of less than their absolute, 100% ability. This isn’t to say they’re not trying 100%, it’s simply recognizing that when incorporating the cognitive, reactionary…
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Choosing the right training program

When deciding what type of program is right for our athletes we consider factors such as: Sport Training age/experience Time of season Strengths/weaknesses Insight from Testing Time of season When it comes to time of season, many of our youth athletes have nearly year-round seasons, so the window of opportunity to make big changes is…
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Why Prioritize Speed? Part 1

The phrase “Speed Kills” is often used to describe a stand-out athlete. We agree that speed is the ultimate attribute in sport. That’s why training for speed, especially game speed, is our number one priority. In this first installment we touch upon speed as it relates to two components of play, (1) time to act…
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Fill Every Bucket (of athletic development)

Athlete’s need well-rounded development. In an age of specialization it’s all too common that athletes solely play their sport 12 months a year. While this can be tremendous for skill development, one must ask, is it providing the athlete with everything they need? My answer is no. My solution, especially for those that aren’t multisport…
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What “Individualized” Training Looks Like

I’m sure you’re all aware by now that we take each athlete’s age, experience, sports played, goals, injury history, etc. into consideration when programming. While this is more complicated than using a “workout of the day” model, it’s well worth it. Our ultimate goal is to adequately challenge each athlete upon every visit no matter…
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