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  • How You Can Train To Avoid The Most Common Injury Scenario

    Roughly 30 million kids participate in sports across the United States. About 3.5 million sport related injuries are reported each year. And by far, the most common are ligament sprains and muscle strains. Lots of those sprains and strains come from collisions with other players, which are hard to protect against completely. Yet just as many of those knee, ankle and hamstring injuries come during non-contact incidents. Fresh research shows that these non-contact injuries almost always come when these two things happen at the same time: An athlete performs a rapid deceleration. There is a visual stimulus - a fake or change in the play - that happens in close proximity to ....

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  • 4 Surprising Ways To Avoid Being Sick & Sluggish In Winter

    Winter is a time filled with holiday gatherings, scenic snowscapes, and other uniquely positive things. It is also filled with sickness. Lots and lots of sickness. No one can promise you complete immunity from flu, colds, and other health issues. However, there are some simple ways to keep yourself at lower risk for problems. You probably know the obvious ones - stay hydrated, eat healthy, etc - but we'll go a level deeper and give you some not so obvious ones that may be weakening your immune system as we speak! Keep Your Sodium Levels Up Ever wonder why chicken soup has been a go-to option for making you feel better when you're sick? A big part of it is the sodium in ....

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  • How Many Days Per Week Should Your Kid Be Training To Get Results?

    As youth sports seasons get longer each year, physical development becomes even more important to help players withstand the stresses of year-round competition. The key question, of course, is how often should you fit in this training despite an already busy sports schedule? There is no one right answer, but if you understand the factors at play then you can make the best decision to get your kid prepared for the challenges that lie ahead. Those factors are: Age Training experience Current amount of physical activity Goals What follows are simply educated opinions, based on seeing how thousands of athletes careers ultimately played out, for how to balance a busy sports ....

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  • The Greatest Benefits Are What You Can't See

    When a new athlete comes into our program, we work with them to set a plan for their development goals. Our expectation is that we'll be asked to help them develop physical skills - get faster, stronger, increase their vertical, and so on. The funny thing is, those aren't always what our older athletes see as the biggest benefits they've received when they look back on their years of training. We recently asked a handful of our long-time athletes to reflect on the benefits they've seen from committing to a training program over the long term. Interestingly, they brought up a lot of things that aren't easily measured, or easy to see. Here are a few. Develop A ....

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  • 2 Exercises To Reduce Knee Pain (Part 3 of 3)

    Knee pain can come from a wide range of sources. The previous two articles plus this third and final one only address the most common sports-related issues we see that do not require medical attention. Just as common as the heel strike and rotated landing positions are weakness in the hip muscles that control the knee's movement from side to side. Think of the muscles on the outside of your hip and the adductor/groin muscles on the inside as two puppet strings. When a force is is absorbed by your legs, which happens when you run & jump, these muscles must activate with the proper amount of tension to keep the knee from moving laterally. At younger ages these muscles tend ....

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  • Fixing Knee Pain For Athletes (Part 2 of 3)

    In the previous post we introduced a very common reason why those who run a lot may develop knee pain. Not surprisingly, heel striking isn't the only sprint form issue that can cause problems. Another big one involves landing with your foot rotated out at ground contact. As we mentioned in our previous post, the foot is designed to absorb maximal sprint forces through the front half of the foot, not through the heel or the sides. This type of technique flaw would most likely cause pain on the inside portion of your knee. So why would anyone run with their feet rotated out? One reason could be flexibility limitations in the ankles or hips. Athletes who run all the time ....

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  • Fixing Knee Pain For Athletes

    Every year we hear from more and more athletes complaining about knee pain. If you or your kid is experiencing pain in one or both knees, what can you do to resolve it? For starters, you need to rule out that there is any structural damage. See a doctor and, if it is concerning enough, get an MRI to confirm there isn't damage to the ligaments, meniscus, or tendons that may require a medical solution. If that is ruled out, the next most likely scenarios are either that it is diagnosed as a growth-related issue (Osgood-Schlatter disease), or that there is no obvious reason for the pain. And that leads to the obvious question, what can we do to fix this? My ....

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  • Big Changes Coming To Our Youth Program

    If you are currently involved with, or are considering becoming a part of our youth sports performance program, I want to let you know about changes we'll be making soon. And there are a lot of them! 1) We're Adding A Premier Speed Development Tool In just a few more weeks we'll have a 1080 Sprint at our facility. This is the major driver that made necessary all of the changes you'll see below. As much as our Woodway Sprint treadmill has helped our kids improve their top speed sprint technique, the 1080 helps to improve all areas of speed & agility - acceleration, top speed and change of direction. It is currently the top speed development tool on the market, and is ....

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  • Gain A Big Edge In Your Workouts By Knowing When To Use These 2 Training Strategies

    Some people get injured when they work out, yet others do not. Some people get better results from training compared to their peers. Are these things predictable? Can those who get hurt or see minimal gains tweak their strategies to be more successful? Absolutely. Injuries that occur through strength and speed training should be rare. Sometimes they are the result of poor technique, lifting too much weight, or poor program design, but let's assume that none of those are concerns here. The only other reason some get injured through exercise is because they have one or more underlying dysfunctions in their movements. Basically, your movement inefficiencies act like ....

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  • Taking Agility Training To A New Level

    Many team sport settings - basketball, football, soccer, lacrosse, ice hockey, and field hockey - require athletes to rapidly change direction to keep up with opponents. The ability to properly execute these changes of direction, when responding to a stimulus, is what we refer to as agility. Fluid. Athletic. Graceful. Those are words typically associated with players that possess a high level of agility. So can it be developed? Yes, if agility training is approached on 2 levels. First off, there are of course proper techniques to changing direction efficiently, just as there are best ways to sprint, lift weights, stretch, and so on. Good technique minimizes wasted ....

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