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
Four Week Off-Season Conditioning for Basketball Chris Ullom, ATC, CSCS This is a four week off-season conditioning program for basketball. This program starts with basic work capacity training and progresses in volume and intensity. Athletes should utilize this training in conjunction with a periodized strength and plyometric program. And as always, DON'T FORGET TO STRETCH! . . . keep reading
Elasticity Drills on the ABC Ladder Chris Ullom, ATC, CSCS There are literally hundreds of drill you can choose to perform on the agility ladder. Some emphasize mechanics, other change of direction, balance, speed and even conditioning. The following vide . . . keep reading
Plyometric Progression for All Athletes Chris Ullom, ATC, CSCS In sports, when skill is relatively equal between opponents or teams, the one that is faster and more powerful, generally speaking, has a decided advantage. If you want to jump higher, run faster, or hit harder you should be training to increase your power. There are basically three ways to accomplish this: 1) Maximal Power Training (throwing heavy medicine balls around), 2) Olympic Lifting (Clean, Snatch, and their variations), and 3) Plyometric Training. . . . keep reading
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
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
Why you should train with the kettlebell. Why you should train with the kettlebell. I recently started training with kettlebells religiously, as have most of the other guys on our staff at HRSportfit.com and Wareings. I think I am actua . . . keep reading
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
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
