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Speed To Perform


       Most people believe speed is something you're born with and that you’re genetically inclined to be fast. But it has little to do with that – it’s a science. You can train your body to produce more force and the way you deliver force to the ground. And once that happens, it will completely change your perception of how fast or explosive you ever thought you could be. 
    Speed is an integral part of every sport and can be expressed as one of or a combination of Power(Elastic Strength) for acceleration, absolute speed and speed endurance. Speed is the quickness of movement of a limb generated by the athletes ability to apply force and generate it with great frequency. 
(Force X Frequency=Speed)  
    Maximizing stride length and stride frequency is mainly influenced by the athletes stability, mobility, strength and technique. Having good hamstring flexibility and hip mobility improves stride frequency (the ability to strike and recover) and stride length is impr…
Recent posts

High Intensity Interval Training vs. Steady State Cardio

High Intensity Interval Training vs. Steady State Cardio
Whether you do cardio to improve your life or performance in sports one common goal of cardio training is to improve the function and capacity of your energy system. Many people decide the intensity of their workouts based on what they’re looking to accomplish during training. Some prefer steady state cardio (Aerobic) while others prefer high intensity interval training (Anaerobic), they both yield great cardiovascular results so neither is a wrong way to go. Slow steady state cardio or aerobic activity is when an exercise is performed at one steady pace for an extended period of time, maintaining a pretty leveled intensity level or heartrate. High Intensity Interval training or anaerobic training is a technique that alternates between short intense activity with a maximum recovery period, this technique changes the heartrate expeditiously improving your work to rest ratio (Energy System Capacity) A blend of both could even be a …

Success is always rooted in the fundamentals

Train To Perform
"Successful performance is always rooted in the fundamentals" ​ ​Sports performance training can be misunderstood at times, most protocols are to develop the athlete to be big and strong primarily but there's so much more that goes into developing an athlete. Of course all coaches would love to have the prototype athlete, (big and strong) but with all the intangibles. Fast with great range of motion, strong with great endurance, Agile with great stability etc.  In order to develop an athlete in this manner it all comes down to the type of program installed. On every level of sports it is pivotal for the athlete to understand the fundamentals of movements and how those movements translates to higher performance levels.  Success is always rooted in the fundamentals, the quality over quality approach quantity winsevery time. Training with optimum posture and proper exercise/movement technique is essential for maximizing muscle recruitment increases performanc…

Exercise explanations and demonstrations.

Exercise explanation and demonstration. There is a distinct teaching component of active coaching, but the focus is on helping the athlete connect the WHY with the WHAT. Why am I doing this and what impact will it have on my sport.The exercise explanation and demonstration involves an exchange of information related to the aim of the exercise, how it is to be executed, points of reference and cues as well as outlining the expected criteria for successful performance. When demos are executed valuable cues are highlighted, linked to previous exercise experiences and related to sports skills directly. Athletes tend to be more kinesthetically aware of their skill and sport movements and so they can provide to the coach and begin to better understand how to use their kinetic chain to produce more power, balance, control and fluid movement in their sport.

Get rid of cardio and plodding workouts "ESD"

"ESD" Long distance running isn't in the plan unless I'm coaching am endurance athlete. Conditioning should be based on the the need of the athlete pertaining to the sport played. I condition on strength days as well as movement days, this improves muscle condition and lung capacity. To keep it simple: instead of running slow, and slow paced workouts "ESD" will have your muscles and nervous system collectively working together creating efficient movement patterns that help your body work as efficient as possible.

Refuel, Rebuild, Rehydrate.

After training, practice, or competition, the body is left dehydrated, drained of fuel, and broken down.  The body is in a stressed state, and the proper blend of nutrients can jumpstart the body’s recovery process to help you come back stronger and healthier. That's why proper recovery is a key element to efficient athletic performance.  An easy way to keep recovery nutrition as simple as possible is by remembering the three R's: |Refuel(Carbohydrates)|Rebuild(Protein)|Rehydrate(Hydration)| Each of these critical recovery concepts calls for a different combination of fluids, electrolytes, carbohydrates, and protein—each playing a specific role in the recovery process. 
Keep in mind what recovery means: in addition to performance benefits, a reduction in soreness, promoting quick adaptations to training, and enhancing muscle repair. Most of us spend our time training, not competing. The goal of recovery is to replace our fuel while rebuilding our muscle. So, in regard to recovery …

Movement Prep (Preparing the athlete to move)

Movement Preparation (Preparing the athlete to move) During Movement Prep the goal is to increase core body temperature, address key mobility and stability demands, and activate the nervous system. It should be done so using movements and speeds specific to the program for the day. Moving from an isolation focus to an movement integration focus, movements will begin simple and slowly move towards more complex patterns at a higher rate of speed. This  safely prepares the body physically and mentally for the training followed. 
1.( GLUTE Activation) I start by activating the glutes using mini-bands around the knees and/or the ankles. The client will perform one round of movements with the legs completely extended and one round of movements in an athletic base where they are flexed at the hip, knee and ankle. Movements will be linearly and/or laterally focused based on the training session that follows 2. (Dynamic Stretches) Glute activation will be followed by specific dynamic stretche…