Blog

Looking to πŸ’― improve YOUR:

βœ”οΈ Speed
βœ”οΈ Agility
βœ”οΈ Explosive Power
βœ”οΈ Max Strength
βœ”οΈ Injury Prevention
βœ”οΈ Recovery
βœ”οΈ Nutrition
βœ”οΈ Mindset / Leadership

If you're looking to take your game to the next level this summer, then check out our Training, Nutrition, and Mentorship Programs πŸ†

πŸ”₯ #eliteathlete building ROCK SOLID Core Strength with these Single Arm DB Overhead Waiter Walks.

This challenging movement develops the athlete's core by improving its ability to produce isometric stability which is very important for:

βœ”οΈ Total Body Max πŸ’ͺ Strength
βœ”οΈ Speed
βœ”οΈ Change of Direction / Movement Efficiency
βœ”οΈ Injury Prevention - as a strong core protects the spine

#eliteathletes developing EXPLOSIVE Lateral Power πŸ’―

Becuase sports (other than sprinting track events) are played in various planes and require the athlete to move in all types of directions, it is important to train in various planes.

These Band Resisted Lateral Bounds improve the athlete's lateral (side to side):
βœ”οΈ Explosiveness
βœ”οΈ Power

As well as:
βœ”οΈ RefineMovement Technique
βœ”οΈ Improve Balance (on the landing)

#eliteathletes work to develop Explosive Hip πŸ’₯ POWER

These Seated Vertical Jumps:

βœ”οΈ Develop Explosive Hip (Posterior Chain) Power
βœ”οΈ Develop great Starting Strength/Power as the athlete is forced to start from a dead stop (seated position)

πŸ”₯ #eliteathletes performing some Sled Contrast Training to develop BLAZING SPEED and ACCELERATION

Contrast training involves overloading a movement pattern (the sled in this case) and then taking that weight away and performing the movement with body weight. Once the weighted sled is removed, the athlete should feel like they are "shot out of a cannon" as they move with more explosiveness and speed.

This method of training is great for athletes because it targets and develops the athlete's πŸ’₯ nervous system.

Training the nervous system is important as it controls the muscles and movement of the athlete.

If you want to get faster and more explosive, training the nervous system is πŸ’― A MUST!

πŸ”₯ Elite #youthathlete performing the Hip Hinge movement to help develop some serious Lower Body POWER!

The Hip Hinge movement can be a tricky movement to learn, especially for younger athletes. The Upright Dumbbell Deadlift is a great variation for athletes who are first learning the movement.

Ryan knocks out a pretty darn πŸ‘ good set here as he:

βœ”οΈ Keeps the weight on his heels

βœ”οΈ Possesses a pretty good neutral spine

βœ”οΈ Has a good hip lockout at the top position.

Once the athlete masters this variation, they can progress a more advanced variation.

πŸ”₯ #eliteathletes working to improve their RAPID COD (Change of Direction) with an emphasis on HIP CONTROL

If you're looking to DOMINATE your sport, then learning how to start and stop QUICKLY is imperative!

What many coaches fail to do when implementing speed and agility training is to actually COACH their athletes on how to move correctly to improve efficiency (no wasted movements that slow you down).

Rather than run athletes through a ton of drills with no coaching, only to tire them out, slow things down and take the time to teach your athletes to move well. Once they are moving well, then you can speed things up.

Speed, Agility and Acceleration training is all about πŸ’― QUALITY and not QUANTITY.

You will very rarely ever be perfect, but always aim for progress with every session

1% better every day

πŸ”₯ #eliteathletes, Andre, Mackenzie, and Andrew performing some Barbell Front Box Squats with Chains

This movement develops the athlete's:

βœ”οΈ MAXIMAL STRENGTH (focusing on low reps and high weight)
βœ”οΈ EXPLOSIVE POWER (the chains force the athlete to lift explosively)

βœ”οΈ ROCK-SOLID CORE STRENGTH (holding the weight in front of the body challenges the core stability)

#eliteathletes performing various COD (Change of Direction) techniques to improve:

βœ”οΈ Movement Efficiency and Mechanics
βœ”οΈ Improve Deceleration
βœ”οΈ Improve Acceleration

#EarnIt #athletedevelopment #sportsperformance #strength #power #speed #agility #acceleration #hardwork #consistency #commitment #accountability #goals #teamwork #espfamily

#eliteathlete Zach Swan performing Sled Marches with a focus on Total Hip Extension/Lockout

This excellent movement:

βœ”οΈ Teaches the athlete to completely extend at the hip (important for generating maximal power)
βœ”οΈ Develops the posterior chain which leads to blazing top end speed and jumping
βœ”οΈ Reinforces great running mechanics

#EarnIt #athletedevelopment #sportsperformance #strength #power #speed #hardwork #consistency #commitment #accountability #goals #teamwork #espfamily #sleds #sledmarch