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Sports Performance
The ongoing process of understanding and learning, physical maturation, physiological, psychological, motor, and cognitive development. The goal of this page is to be a resource to help athletes develop these aspects and take their game to the next level. Read the Performance Articles, check out the Drill of the Week, and ask questions and give us feedback in the Q & A section so that we can better serve you.
To see all of our Strength and Conditioning Programs for a variety of sports just click on the link below
This Week's Video - If you want to get stronger, do this exercise!
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Depth Drops
Chris Ullom, ATC, CSCS
In phase one of our plyometric progression we showed you the box jump, which is essentially a way to teach you proper jumping and landing technique. Now that you have the technique down, it's time to learn to reduce ground reaction forces. . . . keep reading
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Off-Season Conditioning for Transition Team Sports
Chris Ullom, ATC, CSCS
The off-season conditioning training cycle consists of Extensive Tempo Interval Runs (focus on your stride/mechanics, not the intensity of your sprint),low-volume shuttles to begin change of direction work, and Fartlek runs to build aerobic capacity. Week four is either cross-training or metabolic circuit training. . . . keep reading
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Lateral Movement Progression - Hurdle Drills
Todd Williams, CSCS, USAW, SPARQ
Here we have a series of lateral movements using 6" micro-hurdles. We start off at a walking speed, then progress to a skip, and finish with a run, not moving to the next phase until the previous speed is mastered. . . . keep reading
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Nutrition for All-Day Tournaments
Chris Ullom, ATC, CSCS
Whether it's on the beach, on the grass, or indoors, all-day tournaments can really present a challenge when it comes to fueling your body. Unless you are properly hydrating and replenishing your energy stores you will not be able to compete at a high level at the end of the day, regardless of your fitness level. In fact, you may be opening yourself up to cramping, muscle strains, or worse. The key to staying on top of your nutritional needs is to plan ahead. . . . keep reading
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Box Jumps
Chris Ullom, ATC, CSCS
Phase 1 Vertical Plyometric Progression - Box Jumps When we are teaching people to jump and land safely, we always begin with box jumps because of their relatively low stress nature. If you were to jump off a box onto the floor your body would have to absorb a force several times that of your bodyweight. Conversely, jumping up onto a box minimizes the effects of gravity on your joints and soft-tissue. . . . keep reading
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Explosive Step-up
Todd Williams
The Explosive Step-up is a great plyometric exercise that helps develop powerful extension through the hip, knee, and ankle joints while also coordinating the timing of the arm action of sprinting. This movement is particularly useful in maximizing the first single leg foot contact during the acceleration phase of running. . . . keep reading
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Pre-Season Conditioning for Transition Team Sports
Chris Ullom, ATC, CSCS
This is the first four weeks of a pre-season conditioning program for transition field sports. A transition sport is defined as having continuous play (soccer, field hockey, lacrosse, etc.), unlike football or baseball where plays have a distinct initiation and completion. . . . keep reading
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What's Happening Blog!
