Once you know what your ideal bed time is then try to set yourself up for success by finding ways to turn off your brain. Most of us stay awake because we have too much on our minds and we can't seem to find the button to close the windows on those thoughts.Read More
I am often asked what the most important thing any athlete or person can do is? My answer always seems to shock people. The answer is....... SLEEP.
No this does not mean I want you to sleep all day long. Lets take a minute to use science to help us approach sleep with strategies so we can get the most out of it.
My wife will be the first to tell you that I myself require very little sleep, but fact is I run very well on 7 hours of sleep. When I get 8 plus hours of sleep a night I feel tired and groggy. I also like to go to bed between 10pm and 11pm but I like to wake up between 6:30am and 8am.Read More
When I was at the Northeast Ohio Strength Clinic two weeks ago a question came up during one of the speakers talks as to how can you correct the hips from flying open during learning the single leg RDL.Read More
Many times when our athletes first look over their in-season training programs they will ask us "why am I only doing medicine ball work on one side, and why is it on my non-throwing/hitting side?".Read More
With the NFL combine wrapping up and high school football players starting to work on more combine specific work in preparation for camps and showcases. Coach Clay Mefford wanted to dive into working through how to teach a repeatable set up for the 40 yard dash. Now there are hundred's of ways out there to teach the set up and by no means do we consider this method superior to anyone else's. We have just seen good success with this set up process over the years and it gives our athletes good confidence when they are their events.Read More
Over the past two weeks I have covered a few topics about athlete monitoring and how volume and intensity both tie into monitoring.
We started the topic by discussing that as coaches our job is first and foremost to be stress managers. When we look at volume and intensity we need to remember that they are ways in which we are placing stress upon an athlete or client. Too much of one or the other and we can do serious harm. Especially if that athlete or client is already not in an optimal training state.Read More
Be smart and realize you are taking the backroads to the top. You will get there but it will in no way be the path you thought it would be. Realized that sometimes those who take the highway to the top might not have the same life experiences and knowledge you have gained by taking the route you did. Don’t be jealous of their success but rather embrace it and learn from them they got there for a reason. Also realize if something sparks a change and you do get to take the highway to the top that those who have taken the backroads might be wiser than you think.Read More
Here is something every pitcher should do as soon as they get to the field. It should take you 10 minutes at most and involves minimal equipment. Take the time to complete this and I promise you will be primed for a great outing (remember to still warm up your legs).Read More
I think I might be insane or on to something here watch the video below to see how we are teaching our guys to set up for 60 Yard Sprint! Just a heads up I know I am starting the opposite way from stealing a bag but I like my left leg as a drive leg better. Let me know your thoughts!Read More
A vector is a quantity having direction as well as magnitude, especially as determining the position of one point in space relative to another. In other words the direction in which you apply force into the ground directly correlates as to how you will be able to move and how fast you will be able to move.Read More
According to Seroyer, MD & Nho, MD “Increased amounts of shoulder external rotation help to allow the accelerating forces to act over the longest distance,25 allowing greater pre-stretch and elastic energy transfer to the ball during acceleration.21,31,35” While greater amount of external rotation can be a predictor of increase velocity it also causes increased stress on the UCL and we all know what that means.Read More
Rather than trying to teach an athlete a broad skill of stride length and frequency we need to look at what are the qualities that allows an athlete to excel at each of these different buckets/phases of speed. What we do at ProForce is break down those qualities and then structure our speed work around those qualities which gives us very specifically targeted drills that will enhance the skills of acceleration, transition, max velocity (top end speed), and finally multi-directional (change of direction).Read More
I vividly remember my first day of my first assistant coach job after leaving the University of South Florida. I was watching the head coach run groups through all day and most of what we were doing was all speed and agility related. However, these were skills and drills I had never seen before and was honestly intimidated myself to demo. Now this job was in the private sector which explains why we spent more time on speed and agility then weights, unlike the college realm I had just leftRead More
Whenever I build out a speed and agility program I like to look at what movement language does the athlete need to be able to express. When we look at each position we can see that each position group has different movement skills that they need to be successful.Read More
About two years ago I came across APRE and spent the better part of a few months trying to find the perfect way to use it in my situation. Now we have a variety of athletes that come through out doors from middle school to professional athletes, and we also support a few local high school teams at their school.Read More
I like the progression and regression system I have come up with because it never really allows the athlete to become so strong in the overhead press that I become worried about stressing the shoulder joint or creating the hypertrophy in the deltoid that causes superior glenohumeral migration. Rather pay attention to the body positioning we use to place the body in a position that will challenge it to learn the correct core stabilization necessary to perform the movement.Read More
Off-sea-son: A time of year when a particular activity, typically a sport, is not engaged in.
Now that we have managed to clear up what an offseason is. Lets look at it in the context of youth sports. Most summer leagues for middle school players ends around June/July and high school players normally end summer ball around July/August.
However most of these players will join fall leagues if they live in the north until the end of September or if they live in the south their season may continue longer.Read More
While I agree whole heartedly with the data I thought it might be a good idea to clarify how to efficiently train the biceps for those of you who ran to the ez curl bar and started doing some curls in the hope of increasing velocity.
I noticed the comments that were being made were all about "why have I been told not to do biceps by my coach." I want to first examine why you have been told not to do bicep curls.
The reason you have been told not to biceps as a pitcher comes down to the anatomy of the bicep. The biceps tendon insertion point is at the superior aspect of the Labrum. Now why does this mean you shouldn’t get your biceps jacked….Read More