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  • 2 New Drop In Classes For Youth & Adults!

    We are excited to be able to add a pair of offerings targeted to your specific needs this fall! DROP IN 60 MINUTE SPEED & AGILITY TRAINING CLASSES Have you ever watched your son or daughter play their sport and felt like their speed and agility form isn't as good as some of the other kids? Or that your child always seems to get lower body aches and pains when they have lots of games? We've seen this in a countless number of kids over the last 20 years. Although it isn't usually something you can fix overnight, there are a lot of technique improvements kids can make to incrementally develop more speed and agility, and remove overuse injuries that come from poor form. ....

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  • The Formula For Developing Talent

    In his best selling book "The Talent Code", author Daniel Coyle presents a three-part formula for how all of the world's talent hotbeds consistently produce top performers. 1) Developing elite talent requires deep practice 2) Deep practice requires vast amounts of energy 3). It takes a primal cue to ignite a sufficient amount of energy We went into detail regarding the deep practice aspect of this formula in a recent blog post, and will not do so again here ( CLICK HERE to access that article on our website) Coyle's vast research shows that to stay motivated long enough to put in the endless hours of deep practice necessary for excellence, a spark must first be lit. ....

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  • Why Athletes Should Make Water Their Beverage Of Choice

    Despite some pretty slick marketing, in 99% of situations there is no better way to hydrate and rehydrate than to drink water. For athletes and other active people, the biggest benefits to drinking a good amount of water are: Water regulates your body temperature, a key feature during exercise as it helps to avoid heat illness in extreme weather sporting events. It lubricates your joints, making it easier to perform fluid movements without muscle strains or other unnecessary aches and pains. It provides energy. Dehydrated athletes feel more sluggish and tired. It strengthens your immune system, allowing you to fight off illness more effectively. Water acts ....

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  • What Babies Get Right About Athletic Development

    A joint research study done by American and Norwegian scientists a few years back looked into why some babies mastered walking at earlier ages compared to others. They hypothesized it would be due to early height, weight or brain development, but all these theories proved wrong. The factor that was far and away most crucial in how quickly a baby learned to walk was simply the amount of time they took practicing it. Interestingly, as we age the amount of time we spend practicing a skill still matters, but what becomes more relevant is HOW we practice. Babies learning to walk are fully immersed in the task at hand, by and large already masters of how to practice properly. ....

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  • How Big Is Too Big?

    Intuitively, we all know that strength training can make you more muscular. Though there are other variables at play, like your nutrition and the exact format of your workouts, by and large if you lift weights all the time you will grow eventually. Many high school age athletes, male and female, fall into either the 'need to gain muscle' or 'too muscular/musclebound' categories. Somewhere in between, of course, exists a perfect balance. What would make strength training easier is to have some way of identifying what amount of muscle building would be just right for each individual. ( Yes, this is turning into a Goldilocks and the 3 Bears themed post! ) So what is the ....

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  • Can Sled Training Improve Your Speed?

    The weight sled has been popularized through many pro athlete workout videos as a way to improve speed. The two types you'll see are the Prowler-type sleds that you push, or a weight sled that you pull through a harness or a belt attachment. We use both types with our athletes, following the belief that both sled types can help improve your ability to generate greater power during your first few sprint strides. Recently, I heard legendary college track coach Vince Anderson (Texas A&M) weigh in on this very subject. He mentioned that he uses sled work at times with his college runners, but provided 2 disclaimers to their use. 1) The Resistance Cannot Change Your ....

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  • Hip Strength vs Leg Strength - Which Do Athletes Need More?

    Athletes transitioning from youth levels to high school/college need a strong lower half to keep up with the speed of the game, limit injury risk, and to stand up to the growing physical demands of their sport. In previous decades, athletes who proactively trained for their season would focus on squatting, deadlifting, leg extension, leg curls and maybe some calf raises to build leg strength. These are all valuable drills, to varying degrees, but they do have limited value in developing the most critical muscles involved in sprint speed, knee stability and lower body power. The hip muscles. Glutes, upper hamstrings, and adductor/groin muscles were largely forgotten in those ....

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  • Prioritize & Execute

    Former U.S. Navy Seals Jocko Willink and Leif Babin have written a series of books, most notably "Extreme Ownership", where they outline the lessons they learned as commanding officers during the Iraq War and how they apply to both business and life success. One of the main tenets they repeatedly come back to is the idea of 'Prioritize and Execute'. Their point is that when you have a limited amount of time and resources, you must step back and determine what is most important to focus on right now . Then you come up with a plan to achieve that specific objective, putting aside all other tasks for now that don't apply to this one area. Finally, you execute your plan. Being ....

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  • Applying The Moneyball Approach To Athletic Development

    In today's tech driven world you see athletes, coaches and parents using a wide array of strategies to get an edge on the competition. These ideas typically cost lots of money, a huge time commitment, or both. If you saw the movie "Moneyball", or read the book of the same name, you know the story of baseball's Oakland Athletics and their general manager, Billy Beane. Beane was in charge of a team with one of the smallest budgets in the game, and was about to lose all of his star players to free agency. He realized that in order to succeed the following year, with limited resources, he'd have to find players that were overlooked and undervalued. This led Beane to focus on ....

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  • 10 Speed Measurements & Facts Athletes Should Know

    10 Speed Measurements & Facts Athletes Should Know

    How do you know if you're really fast for your age nationally, and not just fast compared to your immediate peers? Is your training putting you in the best position to maximize your speed potential? These are questions most athletes striving to be their best would like the answers to, I'm sure. Taken from presentations given by top speed coaches Dan Pfaff, Jimmy Ratcliffe, Boo Schexnayder, Nicole Rodriguez and Jim Kielbaso, coaches who've worked with many of the fastest athletes in the country, here are 10 key statistical takeaways for identifying and developing elite speed. Elite high school sprinters spend just 0.08 seconds on the ground at foot contact during each top ....

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