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Proper mobility has become a crucial factor in injury prevention. Check out some basic movements to assist in feeling fresh, especially post-training and/or during the competitive season.

Foam Roller and Lacrosse Ball Mobility Exercises

Band Mobility Series

Static Mobility Exercises

Voodoo Band Mobility Exercises

Are you aware of all the stressors in your life that may be reducing your performance? There may be more factors involved than you think, from both exercise and everyday life. See what the causes of uncontrolled stress are here.

Stress: The Silent Killer of Gains

View the article below written by Cal Dietz and myself on the implementation of triphasic training as the cover page on the September issue of Training and Conditioning Magazine

Balance of Power

Two Great articles on nutrition that are applicable to any athlete looking to improve performance

What 15 Years of Trying to "Eat Healthy" Has Taught Me

Nutrition for the Busy Student-Athlete

Attached with the link below is an exceptional article that demonstrates the optimal ways to maximize speed as well as skill development and learning

Speed and Skill Optimization - A Proposal for a New Practice Paradigm

General Dynamic Warm Up

Located above is a general dynamic warm up that can be used by athletes of all levels before a training session. These movements are designed to warm up muscles and increase blood flow.

Linear Speed Dynamic Warm Up

Located above is a dynamic warm up designed specifically for linear speed days. This warm up not only warms up the muscles and increases blood flow, but it also contains technique specific work to prepare athletes for linear speed running days.

Change of Direction Dynamic Warm Up

Located above is a dynamic warm up designed specifically for change of direction days. This warm up not only warms up the muscles, specifically of the hip girdle, and increases blood flow, but it also prepares the athlete for the demands of Change of direction running days.

Nutrient Timing for Proper Recovery

Muscle glycogen is needed for rapid energy usage, and becomes depleted after a high intensity training session. Rapid glycogen re-synthesis and protein synthesis are crucial for proper recovery in athletes of all types, particularly for those with practice and lifting sessions within the same day. If an athlete does not take proper actions within the first few hours, particularly in the area of nutrition, optimal gains due to training adaptations cannot be expected.

The timing of the nutrients, as well as the actual nutrients taken, is highly important for proper recovery post-training. In order to achieve your maximal gains your goals as an athlete must be to spare glycogen and protein break down as much as possible during training, shift the body from a catabolic to an anabolic stage as rapidly as possible, and then continue to promote protein synthesis throughout the remainder of the day until your next training session. These goals can be accomplished by supplementing carbohydrate and protein contained within whole foods throughout your training session. Utilizing a high-glycemic carbohydrate as well as protein in a 3:1 or 4:1 ratio respectively immediately after training, and then continuing to supplement your body with a proper diet throughout the day will allow for maximal adaptations and performances.

To Read the entire article click here

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