Writing a program for an athlete is pretty easy. Just have to put exercises, sets, and reps together in a calculated fashion and violà – a workout program is created. But if you are a jerk coach who just yells and acts angry while you conduct the session, you probably won’t get the most out of your athletes. Some of … Read More
Keys To A Baseball Strength and Conditioning Program
In order to increase arm strength, throwing a baseball every day is not the answer. Plenty of kids always think this, but in reality, you can do more harm than good. A proper strength program is the most efficient way to build strength in the arm and improve overall athletic performance all while decreasing the risk of injury. In a … Read More
Keys To A Lacrosse Strength and Conditioning Program
Contrary to popular belief, taking one thousand shots will not increase the velocity of your shot. Of course playing lacrosse will make you better, but it won’t necessarily get you to your goals in the most efficient way possible. So how do you work on your performance without playing lacrosse? I’m glad you asked. The answer is simple, workout! Strength … Read More
Importance Of Block One For An Athlete
Most athletes that roll through VSP are between the ages of 12 and 16, most of who never worked out before. Each one of them present with different movement patterns, play different sports, and overall, are just different kids. With that said, they all have one thing in common; they all need a true first block of training. No athlete … Read More
3 Benefits of The Landmine Press
The landmine is one of the most versatile tools in a strength coach’s belt. Why? The exercises and variations of them are endless. Specifically, the landmine press is one of my favorites. It has a lot of benefits with a small amount of risk for injury if done properly. The barbell overhead press is an exercise that can build a … Read More
Risk/Reward Analysis In Training
“Life is all about taking risks” yea, maybe with asking that guy/gal out on a date or trying a new food, but certainly not in strength and conditioning! Before I ramble on about this topic, let me make myself clear, I do take risks with my athletes, but not at the expense of their athletic performance. What exactly do I … Read More
5 Ways To Prepare Your Body For Sports
Imagine this: You are at a college showcase, with dozens of college recruiters watching carefully on the sidelines. You are running down the field, and next thing you know, you feel the back of your leg tense up and you can barely run. Your coach has to pull you off the field and you can’t go back in because of … Read More
3 Must Do Anti-Extension Core Exercises
When you do your next set of squats or overhead presses, I want you to take a little video of yourself. A lot of you will find one thing in common, arching of the lower back. There are many ways of saying this: lordosis of lumbar, hyperextended back or ‘super S’. Frankly, I don’t care what you call it, but … Read More
3 Planes of Motion In Sport
Athletes generally move in all three planes of motion during their sport. Jumping, running, hopping, throwing, spinning, almost any motion you can imagine occurs during sports. With that said, this needs to be taken into account while training. Three planes of motion: -Sagittal (forward/backward) -Frontal (side-to-side) -Transverse (rotation) When training we need to keep all planes of motion in mind. … Read More
3 Ways To Improve Your Push-Up
In almost any program ever created, push-ups are in it. Why? They require no equipment, easy to accomplish, and you can get a pretty gnarly chest pump from it. But often times, they are butchered, people have found ways to make one of the most simple exercises look like a train wreck. Although great people have written plenty about doing … Read More