I've never been overweight. I've never had any major health concerns. I've always been fit. I've always been strong, relatively anyway. I can't remember a time when I wasn't flexible. I have better balance and control of my body than most people I know. It would be fair to say that I am a decent example of what someone in the fitness industry should seem like.
Many of the clients I work with have never been strong, relatively. Many of my clients are dealing with health issues like diabetes, high blood pressure, and scoliosis. Many of my clients can't remember a time when they were fit or not overweight. Many of my clients can't touch their shins or knees, let alone their toes. Many of my clients would fall right over if they were asked to stand on one foot for more than 2 seconds. Many of my clients are in awe of how easy I make things look.
However, there is one thing that I cannot do. I cannot say that I have been in their shoes and had to fight and struggle for some form of physical success...at least until this past weekend.
Empathy can be defined as "the intellectual identification with or vicarious experiencing of the feelings, thoughts, and attitudes of another." Recently, I've been asking myself how I could possibly have empathy for my clients when I've never been anywhere near their situations. I truly feel that it is an important trait for a professional in the fitness industry to have in order to be successful with training clients.
However, this concept is a double-edge sword. While clients want you to be able to empathize with them, will they actually trust you as a trainer if you yourself are not fit, strong, and capable? If I cannot perform the exercise that I am asking you to do with ease, will you even want to attempt it? Probably not. So it is here that we must forge some kind of balance between walking in our clients shoes and walking our own path of example for others. And, this is where we come to my exploits over the past weekend...
I competed and finished my first half marathon this Sunday in San Antonio. Now, I can easily say that I am not a runner by nature. Playing soccer growing up, the only interest I had in running was if it involved chasing a white ball with black spots on it. As I grew older, I began to understand the connection between running and improved fitness in my chosen sport. Still, the idea of running 13.1 miles consecutively never entered my consciousness.
About 10 weeks ago, upon hearing that my sister-in-law (definitely a runner) would be in town to run the full marathon, I made the decision to begin training for the half. At that moment, the furthest I had run was 6 miles (still, no easy feat for some people). And over the next 2 months, I improved, getting faster, stronger, and fitter. For the first time, I truly felt like I was working my way towards a goal that I had previously felt unattainable.
And, Sunday, I met that goal, along with about 29,000 other people from various backgrounds and abilities. What moved me the most as I finished the last 2 tenths of the race at what felt like a sprint, was the overwhelming sense of accomplishment that coursed through me. Whether it was the inspirational song that helped me finish ("Bombs" by Faithless, Benny Benassi Remix), the "runner's high" that I've heard about but never felt, or the thousands of other people achieving their goal just like me, I can honestly tell you that I almost cried as I ran up the last hill and turned the final corner.
And in that moment, I believe I achieved the empathy that my clients are looking for in their trainer. And I know that I will be a better coach and person for it.
(Many thanks go out to my beautiful wife Terrie and wonderful mother-in-law Kathy for their support and to my kick ass sister-in-law Lori for unknowingly pushing me towards this accomplishment. It won't be the last.)
Tuesday, November 15, 2011
Thursday, October 13, 2011
Going Barefoot
Last week, I decided to give the kids in my session a bit of a change. We went barefoot! In my afternoon sessions, I primarily train young soccer players at an indoor soccer facility. We train on a fantastic field turf that is very similar to grass in length and has a great feel on bare feet! Needless to say, they were excited!
Now, their parents were happy because their kids were smiling and enjoying the training session, but one of them, who is a bit more inquisitive, asked me why we would want to train barefoot. And, here's what I told him...
The muscles in our lower extremities feed off of nerve stimuli from the brain. Over the past few years, training shoes have increased in "comfort" and slowly decreased, or dulled, the messages that those nerves send to our lower limbs. Some of those smaller muscles may have even atrophied as they don't tend to get used very much when wearing shoes. By going barefoot, we trigger a greater muscle/nerve stimulus to occur in these atrophied muscles and slowly we begin to build strength again.
In addition to this, our body's sense of awareness of itself, or proprioception, is increased as now we have a greater amount of sensory feedback going back to our brains from our feet and legs. By increasing our proprioception, we can help improve our balance, coordination, agility, and strength.
And it can even help us run faster and decrease injuries associated with running. When you move barefooted, you have a tendency to strike the ground on the balls of your feet more than your heels. By landing on the balls of your feet, you reduce the ground impact on your ankles, knees, and hips. And for speed purposes, striking on the balls of your feet places your body in a more forward leaning position necessary for efficient acceleration.
Now, we won't train barefooted every day. Since the body has adapted to wearing shoes that are shock absorbent, our present-day bodies may not accommodate to it very well. And, we do wear some type of footwear in our games and competitions, so it is essential that we train the way we play. But, from time to time, it is good to give our kids a break and have some fun with a new training concept that can only help them develop a better athletic base and have loads of fun in the meantime!!
Now, their parents were happy because their kids were smiling and enjoying the training session, but one of them, who is a bit more inquisitive, asked me why we would want to train barefoot. And, here's what I told him...
The muscles in our lower extremities feed off of nerve stimuli from the brain. Over the past few years, training shoes have increased in "comfort" and slowly decreased, or dulled, the messages that those nerves send to our lower limbs. Some of those smaller muscles may have even atrophied as they don't tend to get used very much when wearing shoes. By going barefoot, we trigger a greater muscle/nerve stimulus to occur in these atrophied muscles and slowly we begin to build strength again.
In addition to this, our body's sense of awareness of itself, or proprioception, is increased as now we have a greater amount of sensory feedback going back to our brains from our feet and legs. By increasing our proprioception, we can help improve our balance, coordination, agility, and strength.
And it can even help us run faster and decrease injuries associated with running. When you move barefooted, you have a tendency to strike the ground on the balls of your feet more than your heels. By landing on the balls of your feet, you reduce the ground impact on your ankles, knees, and hips. And for speed purposes, striking on the balls of your feet places your body in a more forward leaning position necessary for efficient acceleration.
Now, we won't train barefooted every day. Since the body has adapted to wearing shoes that are shock absorbent, our present-day bodies may not accommodate to it very well. And, we do wear some type of footwear in our games and competitions, so it is essential that we train the way we play. But, from time to time, it is good to give our kids a break and have some fun with a new training concept that can only help them develop a better athletic base and have loads of fun in the meantime!!
Monday, September 19, 2011
Just Jump!
Every parent wants their child to be faster on the field, quicker to the ball, and more agile and able to evade defenders. What they may not realize is that there is a simple tool that their kids could use at home to aid them in becoming more fleet and fast footed...
Buy your child a jump rope! Jumping rope has several fitness benefits, including increasing lower extremity and joint strength, speed and agility, power development, core control, total body coordination, and overall cardiovascular fitness.
For many, the jump rope has been overlooked in this modern age of training programs and equipment. However, by adding in a short jump rope routine 2-3 times/week, your child will be well on their way to increasing their athletic ability. Let's break it down...
First, jumping rope helps build ankle strength and stability that is crucial to any athletic movement. There is a ton of stress placed on the ankles when an athlete has to sprint, cut, or change direction. The stronger the joint is, the more stable it will be when it comes time to stay with an opponent or evade one.
Second, speed coaches are always instructing athletes to stay off their heels and onto the balls of their feet when they move. What better way to develop this body position than by jumping rope?! Many young athletes arent' even aware that they heelstrike when they move and that they are in a poor position to change direction. By showing them what part of their foot should strike the ground when moving, we teach them to be a faster, more dangerous athlete.
Third, jumping rope is a plyometric exercise and is the basis for teaching kids how to jump higher, and more importantly in some cases, how to land. You don't jump rope with your legs locked out at the knees, but with "soft knees" that allow some shock absorption. The gastrocnemius and soleus, the main muscles in the calf, are partially responsible for the "pushing" movement against the ground when initiating a jump. Jumping rope on the balls of your feet develops these muscles very effectively. Also, a good jump roper typically has good balance and can transition into bigger jumps with better technique and less likelihood of developing poor form and injury.
Lastly, jumping rope develops a great sense of core control and coordination. Since there is a rope spinning around your body as you move, you must develop good kinesthetic awareness to not move any more than is required. This is truly the main objective of the core. It helps your body maintain a sense of position so that other parts of you can efficiently and effective operate. In addition to this, jumping rope helps develop the neuromuscular connnection between your brain, your arms, and your feet in order to successfully keep the rope moving. You can think of it as an exercise for not just your body, but your brain as well!
Try this simple jump rope progression 2-3 times/week. It should only take about 10-15 minutes per workout. Rest for 15 seconds after each style, 1 minute after each round. Complete 3 rounds.
Regular Hops-30 seconds
Scissor Hops (feet split on each jump)-30 seconds
2 Foot Side to Side Hops (Skiers)-30 seconds
High Knee Running-30 seconds
Jumping Jacks-30 seconds
Single Leg Hops-30 seconds each
Get your kid to jumping rope and you just might see a real change in how light on their feet and athletic they can be!
Buy your child a jump rope! Jumping rope has several fitness benefits, including increasing lower extremity and joint strength, speed and agility, power development, core control, total body coordination, and overall cardiovascular fitness.
For many, the jump rope has been overlooked in this modern age of training programs and equipment. However, by adding in a short jump rope routine 2-3 times/week, your child will be well on their way to increasing their athletic ability. Let's break it down...
First, jumping rope helps build ankle strength and stability that is crucial to any athletic movement. There is a ton of stress placed on the ankles when an athlete has to sprint, cut, or change direction. The stronger the joint is, the more stable it will be when it comes time to stay with an opponent or evade one.
Second, speed coaches are always instructing athletes to stay off their heels and onto the balls of their feet when they move. What better way to develop this body position than by jumping rope?! Many young athletes arent' even aware that they heelstrike when they move and that they are in a poor position to change direction. By showing them what part of their foot should strike the ground when moving, we teach them to be a faster, more dangerous athlete.
Third, jumping rope is a plyometric exercise and is the basis for teaching kids how to jump higher, and more importantly in some cases, how to land. You don't jump rope with your legs locked out at the knees, but with "soft knees" that allow some shock absorption. The gastrocnemius and soleus, the main muscles in the calf, are partially responsible for the "pushing" movement against the ground when initiating a jump. Jumping rope on the balls of your feet develops these muscles very effectively. Also, a good jump roper typically has good balance and can transition into bigger jumps with better technique and less likelihood of developing poor form and injury.
Lastly, jumping rope develops a great sense of core control and coordination. Since there is a rope spinning around your body as you move, you must develop good kinesthetic awareness to not move any more than is required. This is truly the main objective of the core. It helps your body maintain a sense of position so that other parts of you can efficiently and effective operate. In addition to this, jumping rope helps develop the neuromuscular connnection between your brain, your arms, and your feet in order to successfully keep the rope moving. You can think of it as an exercise for not just your body, but your brain as well!
Try this simple jump rope progression 2-3 times/week. It should only take about 10-15 minutes per workout. Rest for 15 seconds after each style, 1 minute after each round. Complete 3 rounds.
Regular Hops-30 seconds
Scissor Hops (feet split on each jump)-30 seconds
2 Foot Side to Side Hops (Skiers)-30 seconds
High Knee Running-30 seconds
Jumping Jacks-30 seconds
Single Leg Hops-30 seconds each
Get your kid to jumping rope and you just might see a real change in how light on their feet and athletic they can be!
Friday, August 26, 2011
Rolling, Rolling, Rolling....
Any person who trains, works out, or plays a sport gets tired and sore eventually. And, depending upon the intensity level of the activity, that soreness can prohibit you from performing at your best. What if there was a simple, inexpensive way to help decrease that tightness and soreness on your own time?
Here's where I introduce the tennis ball and the foam roller to you, my faithful readers, clients, and athletes. If you are not already using these tools, why not?!?!
Now, I am a huge proponent of sports massage techniques and I have a weekly standing appointment with a fantastic therapist who knows and understands the body and how it works much better than I do. However, he is not cheap (and he shouldn't be) and I need to help my body recover more often than just 45 minutes a week. I train for triathlon 5-6 days/week, sometimes twice a day. And my foam roller and tennis balls are some of the most important training tools I have, right up there with my goggles, bike, and running shoes.
Your muscles are surrounded by a connective tissue called fascia. Think of this tissue like the thin wrappers that connect links of sausage together. Now, this fascia covers your entire body, just underneath the skin and fat tissue. Bands of it run the length of your body from your heel to your head, while others wrap around your hips to your shoulders. It's everywhere.
Now when you workout, this tissue tends to tighten down on your muscles as they shorten, helping to contribute to the stiffness and lack of flexibility you feel in your muscles. Think of foam rolling like a self-massage. By rolling the tennis balls under your feet and using the foam roller on your larger muscles like your quadriceps, hamstrings, and calves, you are performing many helpful actions. Most importantly, you are loosening up the fascia allowing your muscles to move more freely and you are encouraging blood flow which will carry away to soreness-inducing lactic acid.
So, at the very least, go get some tennis balls. Sit down, place them under the arches of your foot, and roll them back and forth, side to side, for about minute or two on each foot. Since there are bands of fascia running the length of your entire backside, you might even see a change in the flexibilty of your hamstrings and low back! And if you can't get a hold of a foam roller, try a rolling pin used for baking. Applied gently, it has the same effects as a foam roller.
And then, you too can be your own massage therapist!!
Here's where I introduce the tennis ball and the foam roller to you, my faithful readers, clients, and athletes. If you are not already using these tools, why not?!?!
Now, I am a huge proponent of sports massage techniques and I have a weekly standing appointment with a fantastic therapist who knows and understands the body and how it works much better than I do. However, he is not cheap (and he shouldn't be) and I need to help my body recover more often than just 45 minutes a week. I train for triathlon 5-6 days/week, sometimes twice a day. And my foam roller and tennis balls are some of the most important training tools I have, right up there with my goggles, bike, and running shoes.
Your muscles are surrounded by a connective tissue called fascia. Think of this tissue like the thin wrappers that connect links of sausage together. Now, this fascia covers your entire body, just underneath the skin and fat tissue. Bands of it run the length of your body from your heel to your head, while others wrap around your hips to your shoulders. It's everywhere.
Now when you workout, this tissue tends to tighten down on your muscles as they shorten, helping to contribute to the stiffness and lack of flexibility you feel in your muscles. Think of foam rolling like a self-massage. By rolling the tennis balls under your feet and using the foam roller on your larger muscles like your quadriceps, hamstrings, and calves, you are performing many helpful actions. Most importantly, you are loosening up the fascia allowing your muscles to move more freely and you are encouraging blood flow which will carry away to soreness-inducing lactic acid.
So, at the very least, go get some tennis balls. Sit down, place them under the arches of your foot, and roll them back and forth, side to side, for about minute or two on each foot. Since there are bands of fascia running the length of your entire backside, you might even see a change in the flexibilty of your hamstrings and low back! And if you can't get a hold of a foam roller, try a rolling pin used for baking. Applied gently, it has the same effects as a foam roller.
And then, you too can be your own massage therapist!!
Friday, August 19, 2011
Speed Kills
When people think of speed, they typically think of something that is linear in nature. Like a 40 yard dash.
How fast can you get from point A to point B?
Unfortunately, it's not quite that simple and some folks don't recognize that there are many distinct actions that must occur at the same time in order for you to travel from A to B as fast as possible. Let's break it down into the 2 most common stages.
Stage 1-Acceleration-This phase can be described as the initial push from your designated starting place to the point where your body begins to rise into a fully upright position. This phase is often neglected among young athletes who are in such a hurry to stand up tall. In the acceleration phase, your body is "pushing" against the ground in order to generate the required force to move forward. Your calves, glutes and quadriceps work in conjunction to push the ground away as fast and with as much force as possible. Having a good deal of lower body strength is crucial to be able to accelerate and is often overlooked when folks talk about running fast. In order to effectively push against the ground, the athlete must stay in a low position, relatively at a 45 degree angle to the ground. Remember, we are trying to run FORWARD, not UP. The steps that athletes take in this phase should be cued as "fast", not necessarily "big" or "small." We are trying to minimize the amount of time they spend on the ground. I teach my younger athletes to imagine that they are trying to get out of quicksand. Big, slow steps will only help them stay stuck in the mire.
Stage 2-Maximum Speed-This phase can be described as what the body does after it has fully lengthened and has achieved maximum acceleration. The visual of someone working towards maximum speed is what people mentally picture when they think about running fast. The body is fully upright, and because of gravity and physics, can no longer push against the ground. Instead, opposing muscle groups like the hamstrings and hip flexors are now "pulling" the body along the ground. My athletes are taught that they need to minimize the amount of steps they take (stride frequency) and maximize the distance they cover with each step (stride length). Skipping, bounding, and other plyometric activites are great movements that can aid with this phase's development.
While there are many other variables that could be mentioned in this post, I want to bring up one that is constantly overlooked by kids who are trying to get faster. I've noticed with that a large amount of the athletes I train, particularly soccer players, do not know how to use their arms when they run. Either they don't have the proper arm/leg coordination, move them across their body in opposition to the rest of their body, or simply don't move them at all. What these athletes are missing is a significantly large amount of speed potential that could be realized if they were able to synchronize their body. As the lower body moves through it's different phases, the arms should move through 1 basic pattern. One hand will travel down towards the "hip pocket" with a bent elbow at roughly 90 degrees, while the opposite arm moves forward and upward towards the "eye socket" with an equally bent elbow. And hopefully, the athletes will eventually develop the coordination that whenever 1 leg is forward, the opposite arm is as well. Whenever I run a speed session with any athletes, I make sure that they perform some type of proper arm mechanics and coordination-based exercise and that they are given the proper feedback when it is called for.
These simple concepts, when properly instructed and applied, could easily make the difference in them out-performing an opponent on game day.
How fast can you get from point A to point B?
Unfortunately, it's not quite that simple and some folks don't recognize that there are many distinct actions that must occur at the same time in order for you to travel from A to B as fast as possible. Let's break it down into the 2 most common stages.
Stage 1-Acceleration-This phase can be described as the initial push from your designated starting place to the point where your body begins to rise into a fully upright position. This phase is often neglected among young athletes who are in such a hurry to stand up tall. In the acceleration phase, your body is "pushing" against the ground in order to generate the required force to move forward. Your calves, glutes and quadriceps work in conjunction to push the ground away as fast and with as much force as possible. Having a good deal of lower body strength is crucial to be able to accelerate and is often overlooked when folks talk about running fast. In order to effectively push against the ground, the athlete must stay in a low position, relatively at a 45 degree angle to the ground. Remember, we are trying to run FORWARD, not UP. The steps that athletes take in this phase should be cued as "fast", not necessarily "big" or "small." We are trying to minimize the amount of time they spend on the ground. I teach my younger athletes to imagine that they are trying to get out of quicksand. Big, slow steps will only help them stay stuck in the mire.
Stage 2-Maximum Speed-This phase can be described as what the body does after it has fully lengthened and has achieved maximum acceleration. The visual of someone working towards maximum speed is what people mentally picture when they think about running fast. The body is fully upright, and because of gravity and physics, can no longer push against the ground. Instead, opposing muscle groups like the hamstrings and hip flexors are now "pulling" the body along the ground. My athletes are taught that they need to minimize the amount of steps they take (stride frequency) and maximize the distance they cover with each step (stride length). Skipping, bounding, and other plyometric activites are great movements that can aid with this phase's development.
While there are many other variables that could be mentioned in this post, I want to bring up one that is constantly overlooked by kids who are trying to get faster. I've noticed with that a large amount of the athletes I train, particularly soccer players, do not know how to use their arms when they run. Either they don't have the proper arm/leg coordination, move them across their body in opposition to the rest of their body, or simply don't move them at all. What these athletes are missing is a significantly large amount of speed potential that could be realized if they were able to synchronize their body. As the lower body moves through it's different phases, the arms should move through 1 basic pattern. One hand will travel down towards the "hip pocket" with a bent elbow at roughly 90 degrees, while the opposite arm moves forward and upward towards the "eye socket" with an equally bent elbow. And hopefully, the athletes will eventually develop the coordination that whenever 1 leg is forward, the opposite arm is as well. Whenever I run a speed session with any athletes, I make sure that they perform some type of proper arm mechanics and coordination-based exercise and that they are given the proper feedback when it is called for.
These simple concepts, when properly instructed and applied, could easily make the difference in them out-performing an opponent on game day.
Friday, August 12, 2011
Beep.....Beep.....Beep
Recently, I was hired by Lonestar Soccer Club as their Strength and Fitness Coach for the upcoming fall season. My first duty has been to administer the YIRT, or the Yo-Yo Intermittent Recovery Test, or as it's more commonly known, the Beep Test, to several of their teams.
The Beep Test is a great measure of fitness as it relates to soccer. Players must perform 20 meter shuttle runs in a set amount of time with only a small amount of time to rest in between runs. The time to complete the shuttle runs decreases over the course of the test, challenging the players to run faster as they fight off fatigue.
In addition to the obvious physical demands the test places on the players, there is a huge mental challenge as well. If you do not complete the shuttle runs in the set amount of time, you receive a warning. The next time you fail to finish the run in the alloted time, you are disqualified and your speed level and stage is recorded. Obviously, coaches want and need fit players, so the aim is to carry on completing the shuttle runs as long as possible.
With both a physical and mental demand, you can draw many parallels between the Beep Test and the game of soccer. Physically, it taxes both your aerobic and anaerobic systems by having you steadily run faster shuttles over an extended period of time with minimal amounts of full rest and recovery. And because you are only allowed a small window of failure, the runner must stay sharp, focused, and determined to run until they have nothing left in them.
Picture a player, we'll call him John, sprinting 40 yards back to defend against Bob, who is trying to score against John's team. John's team is winning 1-0 and it's the final minute of the game. Both John and Bob have played the whole game and are desperate to have an impact on the remaining minute of the game. John must keep the score as it is and Bob must try to score in order to gain anything out of the game.
Who is going to come out on top? Is there any way we can predict which one of these two will succeed? While testing can never compare to the actual game and how it will unfold, it can certainly give us a window into the fitness and determination of our players. Fitness is one thing that players can actually control. A fit player will score higher on the Beep Test, will not lose technique as quickly in the game, and will have the mental composure to make better choices as the game gets long.
Coaches and clubs can use the Beep Test as a tool to improve their teams fitness by setting a baseline to work from and improve on. Once you have a foundation, it's easier to plot a plan for improvement to be made. And as the new Strength and Fitness Coach, I am greatly looking forward to developing the training program that will help Lonestar Soccer Club's Beep Test scores improve!
The Beep Test is a great measure of fitness as it relates to soccer. Players must perform 20 meter shuttle runs in a set amount of time with only a small amount of time to rest in between runs. The time to complete the shuttle runs decreases over the course of the test, challenging the players to run faster as they fight off fatigue.
In addition to the obvious physical demands the test places on the players, there is a huge mental challenge as well. If you do not complete the shuttle runs in the set amount of time, you receive a warning. The next time you fail to finish the run in the alloted time, you are disqualified and your speed level and stage is recorded. Obviously, coaches want and need fit players, so the aim is to carry on completing the shuttle runs as long as possible.
With both a physical and mental demand, you can draw many parallels between the Beep Test and the game of soccer. Physically, it taxes both your aerobic and anaerobic systems by having you steadily run faster shuttles over an extended period of time with minimal amounts of full rest and recovery. And because you are only allowed a small window of failure, the runner must stay sharp, focused, and determined to run until they have nothing left in them.
Picture a player, we'll call him John, sprinting 40 yards back to defend against Bob, who is trying to score against John's team. John's team is winning 1-0 and it's the final minute of the game. Both John and Bob have played the whole game and are desperate to have an impact on the remaining minute of the game. John must keep the score as it is and Bob must try to score in order to gain anything out of the game.
Who is going to come out on top? Is there any way we can predict which one of these two will succeed? While testing can never compare to the actual game and how it will unfold, it can certainly give us a window into the fitness and determination of our players. Fitness is one thing that players can actually control. A fit player will score higher on the Beep Test, will not lose technique as quickly in the game, and will have the mental composure to make better choices as the game gets long.
Coaches and clubs can use the Beep Test as a tool to improve their teams fitness by setting a baseline to work from and improve on. Once you have a foundation, it's easier to plot a plan for improvement to be made. And as the new Strength and Fitness Coach, I am greatly looking forward to developing the training program that will help Lonestar Soccer Club's Beep Test scores improve!
Friday, August 5, 2011
Seasons Change
Seasons change....well, unless you live in Central Texas like I do. And if you're an Austinite like I am, it seems like you only get 2 seasons, Hot Summer and Cooler Summer. Spring and Fall last about 1 month each, Winter is mild at best, and Summer seems to occupy the remaining 8 months of the year.
However, as an athlete, you typically have a few different types of seasons that you subjected to. First off, there's your athletic In-Season where you play and compete the most. Your training regimen is extremely organized and your competitions mean the most. Once you finish your competitive season, you hit Off-Season, which for most youth sports is the summer. There is no set routine, and you may even be discouraged by your coaches from playing or training a lot. Games are much less competitive and training is much less organized. Vacations dot the landscape and take time away from anything serious. When you train, it's usually "off the ball" and involves some other sport or some type of type of general fitness program. And finally, as it seems like heat couldn't get any worse, you start Pre-Season.
For those of you who weren't aware of it, we are right in the middle of Pre-Season, especially for soccer, volleyball, and football. If you've read this blog before, you obviously know that I mostly coach and train soccer players. So, this week's post is going to revolve around pre-season conditioning and returning to play.
When we speak of conditioning, it usually refers to some sort of cardiovascular fitness. There are 2 types of cardiovascular fitness that we will focus on today: aerobic and anaerobic. Aerobic fitness can be defined as activities that take place in the presence of oxygen. This type of activity is something that is usually low intensity and can be maintained at the same pace for a longer time duration. Think about a slow, steady jog or bike ride. You can do these activities for upwards of 20-60 minutes with no change in speed, power, or efficiency. Anaerobic fitness can be defined as activities that take place without oxygen. With anaerobic fitness, the body uses some other component as fuel, usually some form of carbohydrates. This activity is higher in intensity, and usually cannot be maintained for a long period of time. Think about someone sprinting a 40 yard dash, or jumping up to slam a basketball. You typically cannot repeat these actions with the same intensity for a very long period of time.
Soccer is a sport that requires both of these two types of fitness. Players are required to sprint, jump, cut, shoot, dribble, pass for the better part of 70-90 minutes, depending on the age of the teams. So you can see that both of these energy systems are required to play the sport well.
For pre-season training, players should spend a good amount of time focusing on developing both of these systems. The following is a simple workout that your athletes can do that will help them get their bodies back into shape for the start of the new season. All you need is to be able to use a soccer field of some sort.
Start with a good dynamic warm-up of about 5 minutes. Remember, it's hot outside, so their body temperatures will rise very quickly and their muscles will be warm in a very small period of time. All of the following exercises can be done in a straight line with 2 cones, 10 yards apart.
Forward/Backward Jog x2
Side Shuffle x2
Carioca x2
High Knees x2
Butt Kicks x2
Part 1-Short Bursts-Using your 10 yards from the warm up, have your player sprint at 100% from the first cone to the second. Once they have reached the second cone, they will walk back to the first cone and repeat again. Have them complete 10 sprints. This will best mimic the constant stop/start sprints that are done in the game of soccer. Rest 3 minutes before moving on to the second part.
Part 2-Long Sprints-Starting at a corner of the field, have them sprint at 100% speed diagonally across the field to the opposite corner. Rest 30 seconds. Then they will sprint across the endline of the field to the adjacent corner. Rest 30 seconds. Sprint diagonally across the field to the opposite corner. Rest 30 seconds. Finish with a sprint across the endline to the adjacent corner where you started. Complete 2 cycles of this series. These runs best resemble the transition runs that players have to make when they are recovering on defense or counterattacking on offense. Rest 3 minutes before moving on to the final part.
Part 3-Endurance Runs-Starting at a corner of the field, run around the entire field for 4 minutes at 60-70% speed, trying to keep your pace consistent. Rest for 1 minute and repeat 2 more times for a total of 3. This will help you maintain your high intensity endurance that is necessary over a full game of soccer.
Finish with a nice cool down of dynamic stretches like knee hugs, high kicks, and light lunges. To accompany a 2xweek practice, this routine could be performed 1-2 times/week to accelerate the return to fitness.
I wish all of the players and parents the best of luck in pre-season and hope that the upcoming season is a safe, happy, and productive time for all of you!!
However, as an athlete, you typically have a few different types of seasons that you subjected to. First off, there's your athletic In-Season where you play and compete the most. Your training regimen is extremely organized and your competitions mean the most. Once you finish your competitive season, you hit Off-Season, which for most youth sports is the summer. There is no set routine, and you may even be discouraged by your coaches from playing or training a lot. Games are much less competitive and training is much less organized. Vacations dot the landscape and take time away from anything serious. When you train, it's usually "off the ball" and involves some other sport or some type of type of general fitness program. And finally, as it seems like heat couldn't get any worse, you start Pre-Season.
For those of you who weren't aware of it, we are right in the middle of Pre-Season, especially for soccer, volleyball, and football. If you've read this blog before, you obviously know that I mostly coach and train soccer players. So, this week's post is going to revolve around pre-season conditioning and returning to play.
When we speak of conditioning, it usually refers to some sort of cardiovascular fitness. There are 2 types of cardiovascular fitness that we will focus on today: aerobic and anaerobic. Aerobic fitness can be defined as activities that take place in the presence of oxygen. This type of activity is something that is usually low intensity and can be maintained at the same pace for a longer time duration. Think about a slow, steady jog or bike ride. You can do these activities for upwards of 20-60 minutes with no change in speed, power, or efficiency. Anaerobic fitness can be defined as activities that take place without oxygen. With anaerobic fitness, the body uses some other component as fuel, usually some form of carbohydrates. This activity is higher in intensity, and usually cannot be maintained for a long period of time. Think about someone sprinting a 40 yard dash, or jumping up to slam a basketball. You typically cannot repeat these actions with the same intensity for a very long period of time.
Soccer is a sport that requires both of these two types of fitness. Players are required to sprint, jump, cut, shoot, dribble, pass for the better part of 70-90 minutes, depending on the age of the teams. So you can see that both of these energy systems are required to play the sport well.
For pre-season training, players should spend a good amount of time focusing on developing both of these systems. The following is a simple workout that your athletes can do that will help them get their bodies back into shape for the start of the new season. All you need is to be able to use a soccer field of some sort.
Start with a good dynamic warm-up of about 5 minutes. Remember, it's hot outside, so their body temperatures will rise very quickly and their muscles will be warm in a very small period of time. All of the following exercises can be done in a straight line with 2 cones, 10 yards apart.
Forward/Backward Jog x2
Side Shuffle x2
Carioca x2
High Knees x2
Butt Kicks x2
Part 1-Short Bursts-Using your 10 yards from the warm up, have your player sprint at 100% from the first cone to the second. Once they have reached the second cone, they will walk back to the first cone and repeat again. Have them complete 10 sprints. This will best mimic the constant stop/start sprints that are done in the game of soccer. Rest 3 minutes before moving on to the second part.
Part 2-Long Sprints-Starting at a corner of the field, have them sprint at 100% speed diagonally across the field to the opposite corner. Rest 30 seconds. Then they will sprint across the endline of the field to the adjacent corner. Rest 30 seconds. Sprint diagonally across the field to the opposite corner. Rest 30 seconds. Finish with a sprint across the endline to the adjacent corner where you started. Complete 2 cycles of this series. These runs best resemble the transition runs that players have to make when they are recovering on defense or counterattacking on offense. Rest 3 minutes before moving on to the final part.
Part 3-Endurance Runs-Starting at a corner of the field, run around the entire field for 4 minutes at 60-70% speed, trying to keep your pace consistent. Rest for 1 minute and repeat 2 more times for a total of 3. This will help you maintain your high intensity endurance that is necessary over a full game of soccer.
Finish with a nice cool down of dynamic stretches like knee hugs, high kicks, and light lunges. To accompany a 2xweek practice, this routine could be performed 1-2 times/week to accelerate the return to fitness.
I wish all of the players and parents the best of luck in pre-season and hope that the upcoming season is a safe, happy, and productive time for all of you!!
Friday, July 29, 2011
It's Just a Phase
Over the past 2 weeks, I've introduced a few different sprinting and agility techniques to the sessions I've run. And while some athletes seem to grasp the concepts after only a few repititions, some others get frustrated when it doesn't come so quickly for them.
What has to be understood is that it simply takes time and practice to learn any new skill and it's very hard to pinpoint HOW LONG it may take. What is easier to pinpoint is that there are 3 distinct phases to skill acquisition, be it learning how to kick a soccer ball or shoot a jumpshot.
The first is the Cognitive Phase. This is the initial learning phase. During this phase, a mental picture of the skill is formed by the player/participant. In order to physically perform the technique asked of them, the athlete must be able to paint the mental picture for themselves. This is why good coaches spend ample time demonstrating and describing the skills for their athletes. Because some athletes learn in different ways, a good coach must be able to teach using visual, verbal, and physical descriptions. By using all 3 styles of communication, you can ensure that they can picture the skill for themselves.
The second phase is the Associative Phase. This is the true practice phase. Here is where you find your athletes linking all the parts of the skill into a smooth action. Their minds and bodies are working to sync up in an efficient manner so that the skill is produced as intended. It is also here that proper feedback is crucial so that they can correct any imperfect movement they might have added themselves. These imperfections will be unique to each of them. Good coaches spend a great deal of time with feedback when they are in training sessions, ensuring that the performance of the skill is executed efficiently and correctly.
The final phase is the Autonomous phase. For this phase, I want you to picture Michael Jordan or David Beckham in the prime of their careers. Both of these athletes have reached the autonomous phase, where the execution of a certain set of skills simply becomes automatic. There is no longer any need for the thought process in order to execute a skill. David Beckham doesn't have to think about how he strikes the ball. He has done it so many times with the correct technique that his body simply performs without conscious thought or direct attention being involved. The word that comes to mind is autopilot. A very small percent of athletes reach this phase and the individuals who do achieve it spend countless hours perfecting their craft.
So, remind your athletes of this the next time they get frustrated they can't juggle a soccer ball more than 10 times or hit 10 for 10 at the freethrow line. While the ultimate goal is to reach the autonomous phase, not everyone does. The most important aspect I think, is that they enjoy the hard work it takes to achieve great performance and that the coach helps provide a fun atmosphere for them. Without it, they won't get very far.
What has to be understood is that it simply takes time and practice to learn any new skill and it's very hard to pinpoint HOW LONG it may take. What is easier to pinpoint is that there are 3 distinct phases to skill acquisition, be it learning how to kick a soccer ball or shoot a jumpshot.
The first is the Cognitive Phase. This is the initial learning phase. During this phase, a mental picture of the skill is formed by the player/participant. In order to physically perform the technique asked of them, the athlete must be able to paint the mental picture for themselves. This is why good coaches spend ample time demonstrating and describing the skills for their athletes. Because some athletes learn in different ways, a good coach must be able to teach using visual, verbal, and physical descriptions. By using all 3 styles of communication, you can ensure that they can picture the skill for themselves.
The second phase is the Associative Phase. This is the true practice phase. Here is where you find your athletes linking all the parts of the skill into a smooth action. Their minds and bodies are working to sync up in an efficient manner so that the skill is produced as intended. It is also here that proper feedback is crucial so that they can correct any imperfect movement they might have added themselves. These imperfections will be unique to each of them. Good coaches spend a great deal of time with feedback when they are in training sessions, ensuring that the performance of the skill is executed efficiently and correctly.
The final phase is the Autonomous phase. For this phase, I want you to picture Michael Jordan or David Beckham in the prime of their careers. Both of these athletes have reached the autonomous phase, where the execution of a certain set of skills simply becomes automatic. There is no longer any need for the thought process in order to execute a skill. David Beckham doesn't have to think about how he strikes the ball. He has done it so many times with the correct technique that his body simply performs without conscious thought or direct attention being involved. The word that comes to mind is autopilot. A very small percent of athletes reach this phase and the individuals who do achieve it spend countless hours perfecting their craft.
So, remind your athletes of this the next time they get frustrated they can't juggle a soccer ball more than 10 times or hit 10 for 10 at the freethrow line. While the ultimate goal is to reach the autonomous phase, not everyone does. The most important aspect I think, is that they enjoy the hard work it takes to achieve great performance and that the coach helps provide a fun atmosphere for them. Without it, they won't get very far.
Tuesday, July 12, 2011
Strength vs. Power
Do you know the difference between the two?
Well, let's have a quick chat about two of the most popular topics in the athletic development training regimen.
To define them correctly, strength is the force that a muscle or muscle group can exert against a resistance and power is performance of work expressed per unit of time.
By themselves, these definitions don't really get us anywhere. It's a construct or an application that we need in order to truly understand what they mean.
Think of it like this...It takes strength to be able to pick up a 20lb medicine ball. But, it takes power to be able to throw that ball a certain distance. It takes strength to be able squat 300lbs, but it takes power to be able to jump up and dunk a basketball. The two ideas are linked. Without strength, our body cannot express itself through power.
I bring up all of this discussion because I've just recently started transitioning my workouts with my training groups from pure strength development, to a power conversion situation. That is to say that our focus has shifted from building only strength to being able to move our bodies explosively using that strength.
The true difference between strength and power is how fast, far, high (i.e. units of time/distance as in the above definition) your body can move itself or an implement. When we train our bodies to get stronger, we usually want to work with loads that are heavy enough that we must exhibit a certain amount of slow control in order to properly execute the technique without injuring ourselves. By doing this, we induce hypertrophy, or muscle growth.
Now, as we all know, sports usually don't occur slowly and under full control. We jump, we sprint, we cut, we throw, we push and shove. These movements don't occur slowly. This is where explosive, plyometric exercises like medicine ball throws, slams, and jumps enter our training programs. Once I've established a foundation of strength to work from, I usually pair a strength exercise (with a reduced load) with a lighter and faster, plyometric exercise in order for the body to get that feeling of unloading and moving faster through a range of motion.
For example, I might put my training groups through a lower body power conversion series as follows:
6 Squats with a 25lb Sandbag, 3 Unloaded Broad Jumps into a 10 yard sprint
The squats are performed with good tempo and form. The broad jumps immediately follow the squats, and are executed quickly and explosively. By following a heavier exericse like the squat with a lighter, more explosive exercise like the jumps, we have unloaded the lower body and allowed the muscle fibers in our legs to fire much faster. The faster our muscle fibers can contract, the more powerful our movements become.
So, to wrap things up, athletes need to be able to perform movements with speed and power. However, in order to maximize their ability to move as fast as possible, they need a good foundation of total body strength. Once that foundation is established, we can effectively continue developing a powerful athlete!
Well, let's have a quick chat about two of the most popular topics in the athletic development training regimen.
To define them correctly, strength is the force that a muscle or muscle group can exert against a resistance and power is performance of work expressed per unit of time.
By themselves, these definitions don't really get us anywhere. It's a construct or an application that we need in order to truly understand what they mean.
Think of it like this...It takes strength to be able to pick up a 20lb medicine ball. But, it takes power to be able to throw that ball a certain distance. It takes strength to be able squat 300lbs, but it takes power to be able to jump up and dunk a basketball. The two ideas are linked. Without strength, our body cannot express itself through power.
I bring up all of this discussion because I've just recently started transitioning my workouts with my training groups from pure strength development, to a power conversion situation. That is to say that our focus has shifted from building only strength to being able to move our bodies explosively using that strength.
The true difference between strength and power is how fast, far, high (i.e. units of time/distance as in the above definition) your body can move itself or an implement. When we train our bodies to get stronger, we usually want to work with loads that are heavy enough that we must exhibit a certain amount of slow control in order to properly execute the technique without injuring ourselves. By doing this, we induce hypertrophy, or muscle growth.
Now, as we all know, sports usually don't occur slowly and under full control. We jump, we sprint, we cut, we throw, we push and shove. These movements don't occur slowly. This is where explosive, plyometric exercises like medicine ball throws, slams, and jumps enter our training programs. Once I've established a foundation of strength to work from, I usually pair a strength exercise (with a reduced load) with a lighter and faster, plyometric exercise in order for the body to get that feeling of unloading and moving faster through a range of motion.
For example, I might put my training groups through a lower body power conversion series as follows:
6 Squats with a 25lb Sandbag, 3 Unloaded Broad Jumps into a 10 yard sprint
The squats are performed with good tempo and form. The broad jumps immediately follow the squats, and are executed quickly and explosively. By following a heavier exericse like the squat with a lighter, more explosive exercise like the jumps, we have unloaded the lower body and allowed the muscle fibers in our legs to fire much faster. The faster our muscle fibers can contract, the more powerful our movements become.
So, to wrap things up, athletes need to be able to perform movements with speed and power. However, in order to maximize their ability to move as fast as possible, they need a good foundation of total body strength. Once that foundation is established, we can effectively continue developing a powerful athlete!
Tuesday, July 5, 2011
Population Change
Today, I led 4 group training sessions. My first session was a 630am college-aged session. The second was an Adult Fitness group at 9am. I finished the day with an Elementary-aged group at 4pm and a Middle School-aged group at 5pm.
While I was leading the 4pm Elementary group, there was another coach on an adjacent field leading a group of high school soccer players through a skills/fitness session. He was very loud and demanding and gave instruction with very little explanation. From time to time, I found it challenging to not raise my voice and increase my intensity as I coached my younger athletes. I had to remember that there was a huge difference between our two groups, and our athlete's ages were just the beginning.
I guess my point is that when you coach multiple individuals across different age populations, you must remember how to most effectively communicate with them so that they can succeed in the tasks you have given them.
When I lead elementary-aged strength/conditioning sessions, I hardly ever raise my voice. There simply isn't the need in my opinion. Now, I will always cheer them on, but there is never the need to raise my voice to instruct or reprimand them. I maintain a smooth, steady tone that shows them that I am in control of the situation and that any distractions will not be tolerated. However, I do tend to give them a bit of authority in certain areas. I try to make my sessions engaging and allow them some creative control. Once we have established our warm-up exercises, I let each athlete lead a part of the warm-up and decide which exercises we are going to do at which times. By giving them this little bit of control, I hopefully have recruited them to "my team" where they will feel a sense of comraderie and will stay focused on the tasks that I give them as the session progresses.
With Middle School and High School, the expectations rise as the athletic ability and potential are greater than with Elementary-aged athletes. There is a greater sense of purpose in my voice when giving instruction and an attitude that what I am saying is of greater importance than when they were younger. I am trying to not only train these athletes, but teach them the "why's" and "how's" of what we are doing as well. If they can better understand these skills conceptually, they have a greater chance of mastering them as they get older. To balance this increased amount of focus, I make sure I am light-hearted before the session, at every water-break, and after the session is over as well. I want them to enjoy the hard work that I put before them each day.
The college athletes that I train currently have all been training with me for at least 5-6 years already. As our relationships have grown, so has our sense of mutual respect. They continue to train with me each year when they could go easily go somewhere else. Clearly, they enjoy working with me and feel an improvement in their ability through our sessions. Conversely, in choosing to play college sports, they have shown me that they are willing to sacrifice their time, energy, and social lives to be a part of something bigger than themselves. I feel that at this point, I have become just as much of a cheerleader as a strength and conditioning coach. It is my job to constantly build them up and reassure them that they are doing well. After all, they are choosing to put in extra work that others may not be. Plus, they may not have a positive relationship with their sport coach and they may need an arm around the shoulder from me to balance things out.
And finally, we have the adults that I work with every week. Most of the adults I train are in their 40's and 50's and their main focus is on improved health and every day function. Losing weight and looking better are just additional perks. It is my job to provide these folks with a fun, energetic, and positive atmosphere. The focus here is on maintaining physical activity for the rest of their lives. So, we laugh, we high-five, and I am as flexible with my instruction as possible, allowing for variations across the group. Everyone feels included in the session, even if I have to provide options for those who are not capable of performing the task at hand. And, most importantly, they leave with a smile.
So, if you train various age group populations, remember that the age of the group will dictate how you should interact with them. If you want them to reach their goals, your ability to communicate will be key.
While I was leading the 4pm Elementary group, there was another coach on an adjacent field leading a group of high school soccer players through a skills/fitness session. He was very loud and demanding and gave instruction with very little explanation. From time to time, I found it challenging to not raise my voice and increase my intensity as I coached my younger athletes. I had to remember that there was a huge difference between our two groups, and our athlete's ages were just the beginning.
I guess my point is that when you coach multiple individuals across different age populations, you must remember how to most effectively communicate with them so that they can succeed in the tasks you have given them.
When I lead elementary-aged strength/conditioning sessions, I hardly ever raise my voice. There simply isn't the need in my opinion. Now, I will always cheer them on, but there is never the need to raise my voice to instruct or reprimand them. I maintain a smooth, steady tone that shows them that I am in control of the situation and that any distractions will not be tolerated. However, I do tend to give them a bit of authority in certain areas. I try to make my sessions engaging and allow them some creative control. Once we have established our warm-up exercises, I let each athlete lead a part of the warm-up and decide which exercises we are going to do at which times. By giving them this little bit of control, I hopefully have recruited them to "my team" where they will feel a sense of comraderie and will stay focused on the tasks that I give them as the session progresses.
With Middle School and High School, the expectations rise as the athletic ability and potential are greater than with Elementary-aged athletes. There is a greater sense of purpose in my voice when giving instruction and an attitude that what I am saying is of greater importance than when they were younger. I am trying to not only train these athletes, but teach them the "why's" and "how's" of what we are doing as well. If they can better understand these skills conceptually, they have a greater chance of mastering them as they get older. To balance this increased amount of focus, I make sure I am light-hearted before the session, at every water-break, and after the session is over as well. I want them to enjoy the hard work that I put before them each day.
The college athletes that I train currently have all been training with me for at least 5-6 years already. As our relationships have grown, so has our sense of mutual respect. They continue to train with me each year when they could go easily go somewhere else. Clearly, they enjoy working with me and feel an improvement in their ability through our sessions. Conversely, in choosing to play college sports, they have shown me that they are willing to sacrifice their time, energy, and social lives to be a part of something bigger than themselves. I feel that at this point, I have become just as much of a cheerleader as a strength and conditioning coach. It is my job to constantly build them up and reassure them that they are doing well. After all, they are choosing to put in extra work that others may not be. Plus, they may not have a positive relationship with their sport coach and they may need an arm around the shoulder from me to balance things out.
And finally, we have the adults that I work with every week. Most of the adults I train are in their 40's and 50's and their main focus is on improved health and every day function. Losing weight and looking better are just additional perks. It is my job to provide these folks with a fun, energetic, and positive atmosphere. The focus here is on maintaining physical activity for the rest of their lives. So, we laugh, we high-five, and I am as flexible with my instruction as possible, allowing for variations across the group. Everyone feels included in the session, even if I have to provide options for those who are not capable of performing the task at hand. And, most importantly, they leave with a smile.
So, if you train various age group populations, remember that the age of the group will dictate how you should interact with them. If you want them to reach their goals, your ability to communicate will be key.
Wednesday, June 29, 2011
Linear Speed Development-6/28/11
Good evening everyone!! We had 2 great soccer-specific training sessions at Meyer Athletic Development today, with both groups focusing on developing linear speed! First off, I want to thank Brad, Erin, and Hannah in my Elementary-aged group and Erynn, Kaitlynn, Kelly, and Sarah in my Middle School-aged group for paying great attention to instruction and really having fun with the session!!
We started by trying to improve our stride frequency and foot speed by working through a set of agility rings. In order to establish some coordination and rhythm, we started by running through the rings, touching one foot in each and then bursting 7 yards to the next set of rings. The focus was on minimizing ground contact by striking the ground with just the ball of the foot. Then, we moved on to double foot taps in each ring. In the first ring set, we struck the ground with our right foot first, the second set with our left. A lot of folks might feel that basic patterns like these might not be challenging enough. However, I find that when you work with younger age groups, you really must hit home the basic coordination patterns in order for them to succeed with more intricate ones. You'd be surprised how right or left-dominate some soccer kids can be. Going from leading with their right foot to leading with their left really threw some of them off significantly.
Our last progression with the agilty rings was a bounding series. I started by removing every other ring and had the kids bound from one to the other and then take off on a 7 yard sprint. Again, the focus was on minimizing ground contact time. But, I also made sure to instruct them to really push off that plant foot and drive to the next ring. Since there was a bit of space between the rings, we were also working to decrease stride frequency by increasing the distance between our steps. By the end of the series, you could really see the kids exploding into their stride a bit more than before.
After finishing with the rings, we complimented our speed work with some lower-body strength and power by incorporating some split squats and medicine ball frog tosses. Starting in a split squat with the back knee on the ground and a 6lb Dynamax ball in their hands, the kids powered up from the ground and balanced themselves in a split stance. After 4 reps, they squared their feet up and lowered the ball into a squat and broad jumped as far as they could, releasing the ball in a granny toss at the same time. In combining these two exercises, we addressed the issue of hip flexibility, glute and quadricep strength, ankle-knee-hip stability, and overall hip power which is crucial to successful speed training.
We finished the session with some fun fitness. The kids partnered up and stood 15 yards away from each other. Partner 1 dribbled their soccer ball across the field to Partner 2, leaving it there. Partner 2 then passed the ball back to where Partner 1 started as Partner 1 tried to beat the ball back to the spot. After 4 rounds each, the kids were whipped with big smiles on their faces.
So, I hope you enjoyed this little view into how we develop linear speed in young soccer players at Meyer Athletic Development. If you think your young soccer player would benefit from some quality speed, strength, and agility training, then give us a shout today at 512-983-0443.
We started by trying to improve our stride frequency and foot speed by working through a set of agility rings. In order to establish some coordination and rhythm, we started by running through the rings, touching one foot in each and then bursting 7 yards to the next set of rings. The focus was on minimizing ground contact by striking the ground with just the ball of the foot. Then, we moved on to double foot taps in each ring. In the first ring set, we struck the ground with our right foot first, the second set with our left. A lot of folks might feel that basic patterns like these might not be challenging enough. However, I find that when you work with younger age groups, you really must hit home the basic coordination patterns in order for them to succeed with more intricate ones. You'd be surprised how right or left-dominate some soccer kids can be. Going from leading with their right foot to leading with their left really threw some of them off significantly.
Our last progression with the agilty rings was a bounding series. I started by removing every other ring and had the kids bound from one to the other and then take off on a 7 yard sprint. Again, the focus was on minimizing ground contact time. But, I also made sure to instruct them to really push off that plant foot and drive to the next ring. Since there was a bit of space between the rings, we were also working to decrease stride frequency by increasing the distance between our steps. By the end of the series, you could really see the kids exploding into their stride a bit more than before.
After finishing with the rings, we complimented our speed work with some lower-body strength and power by incorporating some split squats and medicine ball frog tosses. Starting in a split squat with the back knee on the ground and a 6lb Dynamax ball in their hands, the kids powered up from the ground and balanced themselves in a split stance. After 4 reps, they squared their feet up and lowered the ball into a squat and broad jumped as far as they could, releasing the ball in a granny toss at the same time. In combining these two exercises, we addressed the issue of hip flexibility, glute and quadricep strength, ankle-knee-hip stability, and overall hip power which is crucial to successful speed training.
We finished the session with some fun fitness. The kids partnered up and stood 15 yards away from each other. Partner 1 dribbled their soccer ball across the field to Partner 2, leaving it there. Partner 2 then passed the ball back to where Partner 1 started as Partner 1 tried to beat the ball back to the spot. After 4 rounds each, the kids were whipped with big smiles on their faces.
So, I hope you enjoyed this little view into how we develop linear speed in young soccer players at Meyer Athletic Development. If you think your young soccer player would benefit from some quality speed, strength, and agility training, then give us a shout today at 512-983-0443.
Tuesday, June 21, 2011
A Little R and R
My wife and I just recently celebrated 5 years of marriage and we decided to take a week vacation to Las Vegas and Reno to treat ourselves. While in Vegas, we lived it up, staying up late dancing, eating at really great restaurants, getting massages, and lounging in the pool. Once we got to Reno, we became a bit more active, taking leisurely bike rides and walking the dogs with my brother and sister-in-law who live there. Even though I am in the middle of my triathlon season, I didn't do any serious training and I allowed myself to rest and relax.
As an athlete, we are always trying to find an edge in order to increase our performance. The same goes for parents of athletes. You want the best for your child and you will look for ways to separate them for the rest of the field. However, what we sometimes forget is that having proper rest and recovery is crucial to success and may even be the most important part of the training regimen.
When you train, whether it be in the weight room or on the playing field, your muscles get fatigued. Your coordination, speed, and power are decreased after training and your muscles are actually broken down. In order for your muscles to overcome fatigue, increase performance, and actually grow, adequate rest and recovery is required.
One of the best forms of rest and recovery is hydrotherapy. When you train, your muscles produce lactic acid, which is a waste product that is best associated with stiffness and soreness in your body. Simply taking a hot shower or sitting in a hot tub for 8-10 minutes is a great way to increase bloodflow to your muscles which will remove the waste products that have been generated by your training.
Stretching is another great form of recovery that you can utilize. Once your training session is done, performing some light stretching exercises has a number of therapeutic benefits. It can increase local blood supply to the muscle which can potentially reduce our soreness, increase range of motion, and it can produce muscle relaxation. Pick the muscle groups that you worked the most and stretch them for 20-30 seconds. The stretch doesn't have to be painful to be effective. You should feel just a minor pull on the muscle to know that you're getting something out of the stretch.
And finally, sometimes the best form of rest and relaxation can be just sitting around and doing nothing! If your body is constantly being pushed to the limit, you may really need to just take some time off. Any good strength and conditioning professional will work at least 1-2 full days of NO training into their schedule to ensure that their body gets a break. I always take Wednesdays and Saturdays off from triathlon training so that my body stays as fresh as possible. The training I do is intense and sometimes, I train twice a day. By using hydrotherapy, stretching, and taking days off, I can maximize my performance when it comes time to particpate in a race.
So, even though I called it a vacation, one could argue that my anniversary trip was just another part of my training routine!
As an athlete, we are always trying to find an edge in order to increase our performance. The same goes for parents of athletes. You want the best for your child and you will look for ways to separate them for the rest of the field. However, what we sometimes forget is that having proper rest and recovery is crucial to success and may even be the most important part of the training regimen.
When you train, whether it be in the weight room or on the playing field, your muscles get fatigued. Your coordination, speed, and power are decreased after training and your muscles are actually broken down. In order for your muscles to overcome fatigue, increase performance, and actually grow, adequate rest and recovery is required.
One of the best forms of rest and recovery is hydrotherapy. When you train, your muscles produce lactic acid, which is a waste product that is best associated with stiffness and soreness in your body. Simply taking a hot shower or sitting in a hot tub for 8-10 minutes is a great way to increase bloodflow to your muscles which will remove the waste products that have been generated by your training.
Stretching is another great form of recovery that you can utilize. Once your training session is done, performing some light stretching exercises has a number of therapeutic benefits. It can increase local blood supply to the muscle which can potentially reduce our soreness, increase range of motion, and it can produce muscle relaxation. Pick the muscle groups that you worked the most and stretch them for 20-30 seconds. The stretch doesn't have to be painful to be effective. You should feel just a minor pull on the muscle to know that you're getting something out of the stretch.
And finally, sometimes the best form of rest and relaxation can be just sitting around and doing nothing! If your body is constantly being pushed to the limit, you may really need to just take some time off. Any good strength and conditioning professional will work at least 1-2 full days of NO training into their schedule to ensure that their body gets a break. I always take Wednesdays and Saturdays off from triathlon training so that my body stays as fresh as possible. The training I do is intense and sometimes, I train twice a day. By using hydrotherapy, stretching, and taking days off, I can maximize my performance when it comes time to particpate in a race.
So, even though I called it a vacation, one could argue that my anniversary trip was just another part of my training routine!
Thursday, May 26, 2011
What Are You Going to Do When You Get There?
In the past 9-10 years of coaching athletes, I've heard myself or other coaches say "the shortest distance between two points is a straight line" when trying to get athletes to be more effective when developing linear speed. The point obviously being that in order to maximize your effort, you needed to move as efficiently as possible to avoid energy leakage.
Imagine a 40 yard dash where the runners constantly swerved from lane to lane. There wouldn't be any world record times in that heat, I guarantee.
The problem, however, exists in that most performance coaches don't work with just sprinters exclusively. I happen to train soccer players primarily, and soccer is easily defined as a multidirectional sport. Recently, I sat in on a coaches' meeting at the local club I work for and overheard a coach describing one of his players:
"The boy has the biggest heart and tons of desire, and in a straight line, he'll smoke anybody. But, the problem is, what is he going to do when he gets to the ball?"
Do you see the issue at hand? For probably too long, sport coaches have been focused on developing speed in their athletes. At many tryouts for competitive teams, I've seen the coaches line up kids on an endline and have them race to an arbitrary point, focusing on the top 2-3 girls/boys who won. What they should have been doing was having them cut and run back and forth to determine which ones were the most agile and could maintain that top speed out of transition.
According to the FA, the governing body of soccer in England, the longest distance most soccer players run in a straight line (without changing direction) is about 20 yards. Any decent speed coach knows that in a 40 yard dash, most sprinters are STILL accelerating at the 20 yard point and have yet to reach top speed. In fact, top speed may not be reached until 50-60 yards. So, for any multidirectional sport, when administering a performance program, perhaps the heavier emphasis should be on the player's ability to change direction, not just how fast they can get from Point A to B.
When I work with my soccer players, we try to develop the "micro" skillset that leads to the improvement in the "macro" movement patterns. Meaning, I can't really expect a 11 year old player to cut perfectly through a series of cones if they aren't balanced and stable enough to perform a lateral single leg hop. That hop may not seem as "sexy" as performing intricate cutting patterns, but laying that foundation is crucial to successfully teaching that player how to change directions and stay with their opponent on the field of play. In that single leg hop, they will develop better balance and stabilization, strength and power, and will better learn how to control the decelerational forces that come with changing directions while maintaining certain speeds.
Now, will I use cones and have that player cut through them? Of course. But, I will not address the "macro" movement pattern without having at least initiated the "micro" skill practice. It would be foolish and unprofessional otherwise and I would be doing my athletes a disservice.
So, remember that being fast and athletic doesn't just occur in a single plane of motion. It's not who gets from Point A to Point B fastest, but who can get from Point A to Point B and then to Point C fastest!
Imagine a 40 yard dash where the runners constantly swerved from lane to lane. There wouldn't be any world record times in that heat, I guarantee.
The problem, however, exists in that most performance coaches don't work with just sprinters exclusively. I happen to train soccer players primarily, and soccer is easily defined as a multidirectional sport. Recently, I sat in on a coaches' meeting at the local club I work for and overheard a coach describing one of his players:
"The boy has the biggest heart and tons of desire, and in a straight line, he'll smoke anybody. But, the problem is, what is he going to do when he gets to the ball?"
Do you see the issue at hand? For probably too long, sport coaches have been focused on developing speed in their athletes. At many tryouts for competitive teams, I've seen the coaches line up kids on an endline and have them race to an arbitrary point, focusing on the top 2-3 girls/boys who won. What they should have been doing was having them cut and run back and forth to determine which ones were the most agile and could maintain that top speed out of transition.
According to the FA, the governing body of soccer in England, the longest distance most soccer players run in a straight line (without changing direction) is about 20 yards. Any decent speed coach knows that in a 40 yard dash, most sprinters are STILL accelerating at the 20 yard point and have yet to reach top speed. In fact, top speed may not be reached until 50-60 yards. So, for any multidirectional sport, when administering a performance program, perhaps the heavier emphasis should be on the player's ability to change direction, not just how fast they can get from Point A to B.
When I work with my soccer players, we try to develop the "micro" skillset that leads to the improvement in the "macro" movement patterns. Meaning, I can't really expect a 11 year old player to cut perfectly through a series of cones if they aren't balanced and stable enough to perform a lateral single leg hop. That hop may not seem as "sexy" as performing intricate cutting patterns, but laying that foundation is crucial to successfully teaching that player how to change directions and stay with their opponent on the field of play. In that single leg hop, they will develop better balance and stabilization, strength and power, and will better learn how to control the decelerational forces that come with changing directions while maintaining certain speeds.
Now, will I use cones and have that player cut through them? Of course. But, I will not address the "macro" movement pattern without having at least initiated the "micro" skill practice. It would be foolish and unprofessional otherwise and I would be doing my athletes a disservice.
So, remember that being fast and athletic doesn't just occur in a single plane of motion. It's not who gets from Point A to Point B fastest, but who can get from Point A to Point B and then to Point C fastest!
Wednesday, May 18, 2011
Lateral Strength/Speed Development
So, we had a fantastic workout with 3 young soccer players at Meyer Athletic Development today!
The focus of our first main set tonight was lateral change of direction. We started "In the Tunnel" (thanks Lee Taft!!) and did reactive lateral steps using the "squash the bug" cue! After a few rounds of establishing a good base position and working on pushing against the ground hard, we shifted to single ring lateral ins/outs to add a bit of speed and coordination to the movement pattern. Finally, we lined up 4 rings, shuffled through them, performed a hard cut, sprint 10 yards, cut again with the same foot, and returned back to the start. All of my girls did a fantastic job!
The focus of our main set was developing some strength/fitness based off of the lateral patterns from the previous set. Exercise 1 was a 4 ring diagonal hop to a wall pass with the soccer ball. The girls bounded from foot to foot developing strength, power, and balance, then finished it with a pass/receive off the wall. Halfway through the set, we changed the hop to an Icky shuffle through 4 cones, again focusing on hard cuts, fast feet, and good balance. Exercise 2 was a lateral sumo walk with a partner chest pass. The object was to stay low and move slow to develop quad, hip, and glute strength. Exercise 3 was a partner hand slap with the intent to develop core and shoulder strength and stability.
Thanks so much to Isabel, Hannah, and Ashley for a great session! You girls were focused and did great! Not bad for 3 9 year old girls!!!
The focus of our first main set tonight was lateral change of direction. We started "In the Tunnel" (thanks Lee Taft!!) and did reactive lateral steps using the "squash the bug" cue! After a few rounds of establishing a good base position and working on pushing against the ground hard, we shifted to single ring lateral ins/outs to add a bit of speed and coordination to the movement pattern. Finally, we lined up 4 rings, shuffled through them, performed a hard cut, sprint 10 yards, cut again with the same foot, and returned back to the start. All of my girls did a fantastic job!
The focus of our main set was developing some strength/fitness based off of the lateral patterns from the previous set. Exercise 1 was a 4 ring diagonal hop to a wall pass with the soccer ball. The girls bounded from foot to foot developing strength, power, and balance, then finished it with a pass/receive off the wall. Halfway through the set, we changed the hop to an Icky shuffle through 4 cones, again focusing on hard cuts, fast feet, and good balance. Exercise 2 was a lateral sumo walk with a partner chest pass. The object was to stay low and move slow to develop quad, hip, and glute strength. Exercise 3 was a partner hand slap with the intent to develop core and shoulder strength and stability.
Thanks so much to Isabel, Hannah, and Ashley for a great session! You girls were focused and did great! Not bad for 3 9 year old girls!!!
Monday, May 2, 2011
Build Your Foundation First
As a youth soccer coach, I get many questions and requests from parents who want me to help their child improve as a player. Many times, I get specific requests to help players improve their shooting ability.
"Can you help my son/daughter shoot the ball better? They really don't put much power in their shot."
Now, teaching technique is one thing, and I feel confident in my ability to help improve a player's shooting technique. However, balance and stability is something that I think many parents look past when they ask me these questions.
Usually the first thing I have a player do when I want to help them improve their shot is stand on 1 foot for 10 seconds without falling over. With young players, you almost always see the same thing: they simply cannnot do it! Now, if that's the case, how do you expect them to perform a very complex movement like shooting a soccer ball with power and precision if they can not even stand on 1 foot without falling over?
In order to strike a ball well, you must first be able to stabilize your lower body through your ankle, knee, and hip joints. At Meyer Athletic Development, we spend a lot of time on 1 foot in order to better develop single leg balance and strength. We do partner tosses on single legs in order to improve our body's ability to receive and produce force. We do single leg squats and deadlifts to improve strength and flexibility. We do hops on a single leg to develop acceleration and deceleration skills that are pivotal to being able to plant and hit a great shot. We spend a great deal of time stabilizing our hips and shoulders through ground work like planks and bird-dogs. All of these exercises will help young players better control their bodies and increase their ability to strike a ball with more power and control.
As an athlete, you must build your foundation first. You cannot skip the most important steps. Speed, agility, power are the walls, windows, and roof of the athletic house. However, strength, balance, core stabilization, and flexibility are the concrete foundation that house sits on. Without them, the house falls down and your young athlete will struggle to reach the potential that they strive for. Build your foundation first!
"Can you help my son/daughter shoot the ball better? They really don't put much power in their shot."
Now, teaching technique is one thing, and I feel confident in my ability to help improve a player's shooting technique. However, balance and stability is something that I think many parents look past when they ask me these questions.
Usually the first thing I have a player do when I want to help them improve their shot is stand on 1 foot for 10 seconds without falling over. With young players, you almost always see the same thing: they simply cannnot do it! Now, if that's the case, how do you expect them to perform a very complex movement like shooting a soccer ball with power and precision if they can not even stand on 1 foot without falling over?
In order to strike a ball well, you must first be able to stabilize your lower body through your ankle, knee, and hip joints. At Meyer Athletic Development, we spend a lot of time on 1 foot in order to better develop single leg balance and strength. We do partner tosses on single legs in order to improve our body's ability to receive and produce force. We do single leg squats and deadlifts to improve strength and flexibility. We do hops on a single leg to develop acceleration and deceleration skills that are pivotal to being able to plant and hit a great shot. We spend a great deal of time stabilizing our hips and shoulders through ground work like planks and bird-dogs. All of these exercises will help young players better control their bodies and increase their ability to strike a ball with more power and control.
As an athlete, you must build your foundation first. You cannot skip the most important steps. Speed, agility, power are the walls, windows, and roof of the athletic house. However, strength, balance, core stabilization, and flexibility are the concrete foundation that house sits on. Without them, the house falls down and your young athlete will struggle to reach the potential that they strive for. Build your foundation first!
Monday, April 25, 2011
Free Workout-Friday, April 22, 2011
I hosted a free workout for some friends on Friday, April 22 at our subdivision park. Many thanks to my wife for the great camera work and to Rob Solis, Tim Travis and crew for joining me for a great MAD training session!!!
Warm Up-Ring Series-Chaotic Footwork, Single Leg Squats, Handwalking, Dynamic Flexibility
Here's what we did:
Warm Up-Ring Series-Chaotic Footwork, Single Leg Squats, Handwalking, Dynamic Flexibility
Speed/Power Series-Dmax Slams/Throws vs. Quick Hop Series (linear, lateral)
Strength Series-Sandbell Lunge/Curl, Sandbell Sumo Punch, Sandbell BearCrawl, Throw and Go
For more info about joining me for some MAD Training, check out our Facebook page, drop me an email at tmeyer09@hotmail.com, or give me a call at 512-983-0443. And be sure to keep an eye out for our new website that I am currently building, http://www.madtraining.net/!!
Monday, April 18, 2011
Meyer Athletic Development Launches Youth Performance Training!
Meyer Athletic Development brings you the P.A.S.S. Program!
Come develop your Power, Agility and Speed for Soccer
with Coach Tim Meyer on M/W/F at Soccer Zone North from 4-5pm.
Players will learn how to develop total body power in order to increase their speed and agility in soccer specific situations.
Players will also learn how to improve balance, core strength, and coordination in order to reduce the chance of injury.
Your First Session is Free!!!
After that, you can purchase 8 sessions for $160
Classes are limited to 8 players, ages 8-12 years old.
Contact Coach Tim Meyer at tmeyer09@hotmail.com or 512-983-0443
to register for your free session.
Wednesday, April 13, 2011
You Say Goodbye, I Say Hello...
Well, after a long strange trip, we have arrived at my final week at CATZ Sports Austin. Friday, April 15th will be my final day as a coach at the place where I feel my strength and conditioning career took flight just over 5 years ago.
I've been blessed to work with so many fantastic people over the years. While it was very difficult at times to work with him, learning and training with my brother Bill was very influential on the career that I will continue pursuing. He always taught me to think outside the box and try to harness the creativity that he believes I have. We had many a heated conversation over the years, but I am happy to say that we are better friends for it now.
I've also had the pleasure to train some wonderful athletes, both young and old-er. :) Some names that immediately spring to mind are Sophie Taylor, Carson Sharp, Jeremy Calahan, and the Austin Aztex Football Club.
Sophie was my first ever training client under the CATZ name, even though I taught her soccer skills at Avila Soccer. She is an absolutely wonderful girl who happens to be a fantastic soccer player as well. I've had the privilege of watching her grow up over the years and become even closer with her parents Tim and Suzanne and I am a better coach and person for it.
I think it's fair to say that Carson came to CATZ as a very awkward, yet determined athlete, intent on improving her game. Over many training sessions, it has become obvious that she is a fantastic athlete. However, her greatest strength is her amazing personality which allows her to be fantastic at just about everything. Even acting on the stage, which I was privileged to see her do and I still talk about it with my wife to this day.
Jeremy was a professional football player who had injured his knee playing for the St. Louis Rams and been released on waivers. I'll never forget his first training session as he was so exhausted that he couldn't leave for 45 minutes after it was finished. At that moment, I gained his professional respect and realized I could train pro athletes. We became friends after and I was very proud to be able to watch him play football again the very next season.
When the Austin Aztex came to town, there was never any doubt in my mind that I would work for them. Everyone knows that training high level soccer players is a career dream of mine, so having that opportunity for 2 years was an absolute pleasure, even if it ended prematurely. It once again gave me the reinforcement that I could train and work in a professional sports team and I am happy to say that some of those players still ask for my advice.
I have to thank CATZ, more specifically Brad, Marcy, and CP, for allowing me to keep a training job that I truly loved for as long as they could. They kept me on much longer than they probably needed to and I am grateful for the support and consideration of my position. I wish them all the best in future and realize that is was simply time for things to take a new direction.
That being said, I am off to start my own little training venture, inspired once again by my brother who is doing the same in Virginia. I'll be training adults and youth athletes just as I always have, but with the knowledge that I don't need a big name behind me to succeed. I think my name sounds big enough.
Thank you to all of you who have supported and believed in me as a coach over the years and I am looking forward to a new beginning here in Austin.
I've been blessed to work with so many fantastic people over the years. While it was very difficult at times to work with him, learning and training with my brother Bill was very influential on the career that I will continue pursuing. He always taught me to think outside the box and try to harness the creativity that he believes I have. We had many a heated conversation over the years, but I am happy to say that we are better friends for it now.
I've also had the pleasure to train some wonderful athletes, both young and old-er. :) Some names that immediately spring to mind are Sophie Taylor, Carson Sharp, Jeremy Calahan, and the Austin Aztex Football Club.
Sophie was my first ever training client under the CATZ name, even though I taught her soccer skills at Avila Soccer. She is an absolutely wonderful girl who happens to be a fantastic soccer player as well. I've had the privilege of watching her grow up over the years and become even closer with her parents Tim and Suzanne and I am a better coach and person for it.
I think it's fair to say that Carson came to CATZ as a very awkward, yet determined athlete, intent on improving her game. Over many training sessions, it has become obvious that she is a fantastic athlete. However, her greatest strength is her amazing personality which allows her to be fantastic at just about everything. Even acting on the stage, which I was privileged to see her do and I still talk about it with my wife to this day.
Jeremy was a professional football player who had injured his knee playing for the St. Louis Rams and been released on waivers. I'll never forget his first training session as he was so exhausted that he couldn't leave for 45 minutes after it was finished. At that moment, I gained his professional respect and realized I could train pro athletes. We became friends after and I was very proud to be able to watch him play football again the very next season.
When the Austin Aztex came to town, there was never any doubt in my mind that I would work for them. Everyone knows that training high level soccer players is a career dream of mine, so having that opportunity for 2 years was an absolute pleasure, even if it ended prematurely. It once again gave me the reinforcement that I could train and work in a professional sports team and I am happy to say that some of those players still ask for my advice.
I have to thank CATZ, more specifically Brad, Marcy, and CP, for allowing me to keep a training job that I truly loved for as long as they could. They kept me on much longer than they probably needed to and I am grateful for the support and consideration of my position. I wish them all the best in future and realize that is was simply time for things to take a new direction.
That being said, I am off to start my own little training venture, inspired once again by my brother who is doing the same in Virginia. I'll be training adults and youth athletes just as I always have, but with the knowledge that I don't need a big name behind me to succeed. I think my name sounds big enough.
Thank you to all of you who have supported and believed in me as a coach over the years and I am looking forward to a new beginning here in Austin.
Wednesday, April 6, 2011
Summer Boot Camp Series PRICE SPECIALS!
As promised in the last blog post, here are the Meyer Athletic Development Summer BootCamp Series PRICING SPECIALS!!
1. First of all, your first session is ALWAYS FREE!
2. Refer a friend for their free session, you get another FREE session!
3. Couples who sign up together for a Monthly Unlimited Package get $20 OFF of one of the packages!
4. Sign up for 2 months of training on the Monthly Unlimited plan, and you receive a $30 discount!
5. Sign up for all 4 months of training on the Monthly Unlimited plan, and you receive a $100 discount!
6. Couples who sign up for multiple months of training receive the Couples Discount AND the Multi Month Discount!
As sessions begin on Monday, May 16th, payments and class reservations must be made by Monday, May 9th. Payments can be made in cash, check, or credit card. Remember, class size is limited to 12 participants! For more info, email me at tmeyer09@hotmail.com.
1. First of all, your first session is ALWAYS FREE!
2. Refer a friend for their free session, you get another FREE session!
3. Couples who sign up together for a Monthly Unlimited Package get $20 OFF of one of the packages!
4. Sign up for 2 months of training on the Monthly Unlimited plan, and you receive a $30 discount!
5. Sign up for all 4 months of training on the Monthly Unlimited plan, and you receive a $100 discount!
6. Couples who sign up for multiple months of training receive the Couples Discount AND the Multi Month Discount!
As sessions begin on Monday, May 16th, payments and class reservations must be made by Monday, May 9th. Payments can be made in cash, check, or credit card. Remember, class size is limited to 12 participants! For more info, email me at tmeyer09@hotmail.com.
Tuesday, April 5, 2011
Meyer Athletic Develpment launches Summer Bootcamp Series!!
Okay, it's official...Meyer Athletic Development becomes a reality with the launch of the Summer Bootcamp Series on May 16th, 2011!!!
Be prepared to be pushed to your limit and beyond with routines that encorporate the latest and greatest training tools and methods from top strength and conditioning coaches from around the country. If you're ready to tear it up with a great functional workout that will help you build muscle, shred fat, and develop strength and fitness, then MAD Training is for you!!
Our 45 minute fat-blasting, cardio-strength workouts are held at 2 convenient locations:
Brushy Creek Sports Park on Parmer and Brushy Creek:
Tuesday/Thursdays @ 7am, 12pm, and 5pm
Silverado Ranch Community Park on Vista Ridge Blvd and Golden Arrow:
Monday/Wednesday/Friday @ 630am, 830am, and 1230pm
We offer 3 different types of packages so you can always find what works best for your schedule and your wallet!
1/week (4 sessions)-$60
2/week (8 sessions)-$100
Unlimited Monthly Sessions (1 session/day)-$135
Don't forget your first workout with Meyer Athletic Development is FREE!
Classes are limited to 12 participants so sign up quick as spaces will not last long! Once you've purchased a package, you can register for up to 1 month of classes at a time and if necessary, you can reschedule within 24 hours notice. To sign up, just email us at tmeyer09@hotmail.com
Be sure to check back often for updates to Meyer Athletic Development and keep an eye out for our next post which will have Pricing Specials for the Summer Bootcamp Series!!
Be prepared to be pushed to your limit and beyond with routines that encorporate the latest and greatest training tools and methods from top strength and conditioning coaches from around the country. If you're ready to tear it up with a great functional workout that will help you build muscle, shred fat, and develop strength and fitness, then MAD Training is for you!!
Our 45 minute fat-blasting, cardio-strength workouts are held at 2 convenient locations:
Brushy Creek Sports Park on Parmer and Brushy Creek:
Tuesday/Thursdays @ 7am, 12pm, and 5pm
Silverado Ranch Community Park on Vista Ridge Blvd and Golden Arrow:
Monday/Wednesday/Friday @ 630am, 830am, and 1230pm
We offer 3 different types of packages so you can always find what works best for your schedule and your wallet!
1/week (4 sessions)-$60
2/week (8 sessions)-$100
Unlimited Monthly Sessions (1 session/day)-$135
Don't forget your first workout with Meyer Athletic Development is FREE!
Classes are limited to 12 participants so sign up quick as spaces will not last long! Once you've purchased a package, you can register for up to 1 month of classes at a time and if necessary, you can reschedule within 24 hours notice. To sign up, just email us at tmeyer09@hotmail.com
Be sure to check back often for updates to Meyer Athletic Development and keep an eye out for our next post which will have Pricing Specials for the Summer Bootcamp Series!!
Monday, February 28, 2011
Recovery Sessions-Changes for March 2011
Hey guys, don't forget I'm still leading Active Recovery/Yoga sessions at CATZ twice a week. However, the times have changed just slightly. For all of those who wanted an earlier time, I've moved the Thursday 130pm session to 8am starting this Thursday, March 3rd. The Friday session remains at 1030am.
Also, remember that starting this week, the sessions will be $10 and you can make payment in cash or check made out to 'Tim Meyer.' To reserve your spot or ask any questions about the session, just email me at tmeyer@catzsports.com.
Hope to see you guys!!!
Also, remember that starting this week, the sessions will be $10 and you can make payment in cash or check made out to 'Tim Meyer.' To reserve your spot or ask any questions about the session, just email me at tmeyer@catzsports.com.
Hope to see you guys!!!
Sunday, February 27, 2011
Friday Funday Workout
Hey all, take a look at this clip from our Friday Funday workout last week. Just your basic full body obstacle course-type of workout. Here's the rundown:
Memory Card Matching-to get the mind focused on the task ahead
25lb Sled Push-Lower body strength and power development
Cup Stack-Dexterity and Coordination for the upper body
25lb Sled Drag-Poster Chain strength and power
Sit Up/Get Up-Core and Lower Body Strength
Single Leg Sandbell Toss-Balance and Stabilization
Bear Crawl-Core/Total body strength, Flexibility, and Mobility
Hope you enjoy the video! Any comments or feedback is always welcome from all of you!! Special thanks to Lance for filming and to Keri, Jason, and Clint for tearing up the workout like they always do!
Memory Card Matching-to get the mind focused on the task ahead
25lb Sled Push-Lower body strength and power development
Cup Stack-Dexterity and Coordination for the upper body
25lb Sled Drag-Poster Chain strength and power
Sit Up/Get Up-Core and Lower Body Strength
Single Leg Sandbell Toss-Balance and Stabilization
Bear Crawl-Core/Total body strength, Flexibility, and Mobility
Hope you enjoy the video! Any comments or feedback is always welcome from all of you!! Special thanks to Lance for filming and to Keri, Jason, and Clint for tearing up the workout like they always do!
Wednesday, February 23, 2011
Don't Fear Strength!
I've recently noticed that many of my training clients have underestimated themselves when selecting weight for strength exercises in our sessions. I'll demonstrate which exercises we are going to perform, how long they will be expected to perform the exercise, and that the purpose of the series is "strength development", and yet still they choose weight that falls outside of the 8-12 rep range for the time given.
When I suspect this happening, I always ask the person how many reps they performed in that period of time. Sometimes I get answers like 16 or even 20 and I tell the person that they are selling themselves short. Clearly they are capable of pushing more weight as the focus of the movement is strength development, not endurance training.
What people sometimes forget is that strength is the base for all movement, whether routine or athletic in nature. If I don't have lower body strength, then how can I bend down and pick up my dog or hurdle past a defender trying to tackle the soccer ball from me? Strength (and flexibility!) allows me to move my muscles and bones through required ranges of motion for any activity you can think of.
In an athletic situation, if I don't have strength, then I don't have power, speed, or agility. I can't throw the football or kick the soccer ball if I don't have the strength to move the implement (arm or leg) trying to act on the ball. Once I am strong enough, then I can produce force and develop power. The more powerful I move my body, the faster I can become. So, in the end, strength is the foundation of the house of YOUR BODY and it is essential to your well-being, whether it is as a regular joe, or a stand out athlete.
When I suspect this happening, I always ask the person how many reps they performed in that period of time. Sometimes I get answers like 16 or even 20 and I tell the person that they are selling themselves short. Clearly they are capable of pushing more weight as the focus of the movement is strength development, not endurance training.
What people sometimes forget is that strength is the base for all movement, whether routine or athletic in nature. If I don't have lower body strength, then how can I bend down and pick up my dog or hurdle past a defender trying to tackle the soccer ball from me? Strength (and flexibility!) allows me to move my muscles and bones through required ranges of motion for any activity you can think of.
In an athletic situation, if I don't have strength, then I don't have power, speed, or agility. I can't throw the football or kick the soccer ball if I don't have the strength to move the implement (arm or leg) trying to act on the ball. Once I am strong enough, then I can produce force and develop power. The more powerful I move my body, the faster I can become. So, in the end, strength is the foundation of the house of YOUR BODY and it is essential to your well-being, whether it is as a regular joe, or a stand out athlete.
Saturday, February 19, 2011
Free Athletic Recovery Classes at CATZ Sports Austin
Hey guys, check out the changes to the blog site!!
I'm offering free Athletic Recovery classes at CATZ Austin on Thursdays at 130pm and Fridays at 1030am throughout the month of February. We'll be doing 45 minutes of Hatha-based yoga and 15 minutes of myofascial release using foam rollers, tennis balls, and stability balls. It's a great way to recover after a long week of hard workouts.
Contact me at tmeyer@catzsports.com to register for your free classes the month of February!
And keep a look out for more posts coming this week!
I'm offering free Athletic Recovery classes at CATZ Austin on Thursdays at 130pm and Fridays at 1030am throughout the month of February. We'll be doing 45 minutes of Hatha-based yoga and 15 minutes of myofascial release using foam rollers, tennis balls, and stability balls. It's a great way to recover after a long week of hard workouts.
Contact me at tmeyer@catzsports.com to register for your free classes the month of February!
And keep a look out for more posts coming this week!
Monday, January 24, 2011
Small Box Agility Series
Hey guys, take a look at the team agility series we did at CATZ Sports today. This small box series is a great way to develop speed, agility, and cardiovascular fitness. And by splitting our group into 2 teams and making it a competition, we've made it even more fun! This is the kind of cross training I do when I'm training for triathlon season and for indoor soccer season. It's easy to set up and, like any good training idea, can be done just about anywhere! If this looks like your kind of fun, give me a call and join me!
Monday, January 17, 2011
Just Shut Up!
For 7 months out of the year, I coach youth soccer for Lonestar Soccer Club in Austin, TX. It is truly a passion of mine and I love the kids that I work with. However, as much as I teach the kids about playing the game, they have taught me plenty about how to coach as well.
One night at practice this past fall, my girls were struggling with a game that I had set up. After 10 minutes, I set up new parameters to make it easier to succeed and still they struggled. I was only asking them to play "keep ball" and to move around wherever they wanted in order to create open space and passing lanes. It took me half the practice to realize why they couldn't understand what I was asking them to do.
For so long, I had been constantly coaching them and telling them where to go and what to do that they couldn't function without my voice guiding them along. Ironically enough, that same evening, we had a parent meeting after practice. The parents had been watching during practice and could see my frustration. As the parent meeting started, I immediately apologized and told them that I had been doing their daughters a disservice by not allowing them to play for themselves and figure things out without my instruction.
The following Saturday at our next game, I decided that I would sit and just watch them play for as long as I could without saying a word. I managed only 5 minutes at the beginning of the first and second halves, but it was a start. They played fantastic the entire game and I was given a great new sense of perspective.
It is possible to overcoach and overteach. As a coach and teacher, at some point, you must have faith and trust that your charges are capable of performing without your constant instruction. Recently, my girls have played in a winter indoor league not affiliated with my club. It has been so much fun to watch them from the bench in a different role. While I may have a quiet word of feedback with them from time to time, my main job is to make them giggle and constantly high-five them when they come off the field! In the years to come, I hope they remember these moments as much as they remember what I've taught them about the game. Then I'll know that I've done my job as a coach.
One night at practice this past fall, my girls were struggling with a game that I had set up. After 10 minutes, I set up new parameters to make it easier to succeed and still they struggled. I was only asking them to play "keep ball" and to move around wherever they wanted in order to create open space and passing lanes. It took me half the practice to realize why they couldn't understand what I was asking them to do.
For so long, I had been constantly coaching them and telling them where to go and what to do that they couldn't function without my voice guiding them along. Ironically enough, that same evening, we had a parent meeting after practice. The parents had been watching during practice and could see my frustration. As the parent meeting started, I immediately apologized and told them that I had been doing their daughters a disservice by not allowing them to play for themselves and figure things out without my instruction.
The following Saturday at our next game, I decided that I would sit and just watch them play for as long as I could without saying a word. I managed only 5 minutes at the beginning of the first and second halves, but it was a start. They played fantastic the entire game and I was given a great new sense of perspective.
It is possible to overcoach and overteach. As a coach and teacher, at some point, you must have faith and trust that your charges are capable of performing without your constant instruction. Recently, my girls have played in a winter indoor league not affiliated with my club. It has been so much fun to watch them from the bench in a different role. While I may have a quiet word of feedback with them from time to time, my main job is to make them giggle and constantly high-five them when they come off the field! In the years to come, I hope they remember these moments as much as they remember what I've taught them about the game. Then I'll know that I've done my job as a coach.
 |
| L-R: Ashlyn, Sarah, Laura, Mackenna, Ashton, Madison, Alyssa, Ryann, Chloe, Jenny, Lauren |
Sunday, January 16, 2011
Partner Resistance Workout
Check out this partner resistance workout that we ran in our adult session this week. The exercises are designed to train total body strength and develop communication between partners as well. Once again, the best thing about this workout is that you can do it anywhere. And with the weather turning a bit drier and warmer this week, you have no excuses to not get out and come check out the Silverado Ranch Boot Camp!! Thanks to my brother Bill for turning me on to the Exuberant Animal videos! Really great stuff!
Wednesday, January 12, 2011
Power Series 1-1/12/2011
Here's a great power development series I came up with for one of my weekly training sessions at CATZ Sports. 15 seconds of work, 15 seconds of rest by 4 sets, then switch exercises and repeat.The great thing about this series is that we can do it anywhere. Take a look and see what you think!! If you like what you see, drop me a line and get your free session at the Silverado Ranch Boot Camp!
Monday, January 10, 2011
Day 1 Workout-1/10/11
It was a dreary, foggy, and cold morning in Cedar Park, TX. But it didn't stop us from getting in a great workout on Day 1 of the SRBC!!! Here' s what we did...
Prep
10 yard Forward/Backward Bear Crawl Flip with 25lb Sandbell
10 yard Lateral Glute Med Sandbell Flip with 25lb Sandbell
x 3 laps
Round 1
12lb Sandbell Overhead Shoulder Press through the Monkey Bar Rings
Chain Wall Lateral Walks
25lb Squat/Chest Pass onto the Short Slide
x 2 laps/1min. work /30 sec. rest
Round 2
12lb Sandbell Sumo Walk under the Slide
25lb Sandbell Woodchop onto the Slide
15lb Sandbell Step Ups
x 2 laps/1min. work / 30 sec. rest
It was a great way to start off the morning and the week and I want to thank my neighbor Damien for joining me. If this sound fun, drop me a line or give me a shout and come join me!
Make it work!
Prep
10 yard Forward/Backward Bear Crawl Flip with 25lb Sandbell
10 yard Lateral Glute Med Sandbell Flip with 25lb Sandbell
x 3 laps
Round 1
12lb Sandbell Overhead Shoulder Press through the Monkey Bar Rings
Chain Wall Lateral Walks
25lb Squat/Chest Pass onto the Short Slide
x 2 laps/1min. work /30 sec. rest
Round 2
12lb Sandbell Sumo Walk under the Slide
25lb Sandbell Woodchop onto the Slide
15lb Sandbell Step Ups
x 2 laps/1min. work / 30 sec. rest
It was a great way to start off the morning and the week and I want to thank my neighbor Damien for joining me. If this sound fun, drop me a line or give me a shout and come join me!
Make it work!
Sunday, January 9, 2011
Lifelong Physical Activity
When I graduated with my B.A. in Psychology from the University of North Texas in May 2000, I was scared and confused. Like many new grads, I had no job and no plan of how to go about getting one. So I decided to stay in school and get my M.S. in Kinesiology.
While in graduate school, I was a teaching fellow for the Kinesiology Department, teaching undergraduate physical education classes and working side by side with the same professors who taught my courses. One particular staff meeting, I recall listening to Dr. Alan Jackson discuss how we were to go about teaching the PHED 1000 course, our general undergrad P.E. course. And to this day, I can still remember the main message of his discussion.
I remember those words just about daily in my career as a strength and conditioning coach/soccer coach/personal trainer and they ring true in almost every situation I find myself in throughout my work week. Whether I'm leading a group of adults through a workout at CATZ Sports, coaching young girls on the soccer field for Lonestar Soccer Club, or running through a SRBC workout in the park, a big part of my job is to make sure that I'm allowing these individuals to ENJOY physical activity. Because if they do enjoy it, chances are they will continue to do that particular activiity so for a longer period of time. And as a result of that, they will most likely enjoy a healthier and happier life as well.
Remember to ENJOY your physical activity of choice! And if you find yourself bored and not enjoying what you are doing anymore, don't be intimidated to try something new. You never know how much fun you'll have.
While in graduate school, I was a teaching fellow for the Kinesiology Department, teaching undergraduate physical education classes and working side by side with the same professors who taught my courses. One particular staff meeting, I recall listening to Dr. Alan Jackson discuss how we were to go about teaching the PHED 1000 course, our general undergrad P.E. course. And to this day, I can still remember the main message of his discussion.
To paraphrase Dr. Jackson - "Our goal for this course is to ensure that we teach these students to appreciate and enjoy lifelong physical activity." It did not matter if it was walking, playing basketball, golf, rock climbing, or dancing. The point was that for in order for human beings to stay healthy and live happy lives, they had to continute to pursue some form of physical activity for the duration of their lives.
Remember to ENJOY your physical activity of choice! And if you find yourself bored and not enjoying what you are doing anymore, don't be intimidated to try something new. You never know how much fun you'll have.
Sunday, January 2, 2011
Free Sunday Yoga!!!
I will be hosting a free yoga session in the Silverado Ranch Park on Sundays at 1pm for the entire month of January. The session will last approximately 30 minutes and will be designed for individuals new to the practice of yoga. The poses and movements will be in the vinyasa style and will concentrate on developing lower and upper body flexilibity and strength.
No sign up is required for this class, just show up!
For any questions or concerns, drop me a line at tmeyer09@hotmail.com.
No sign up is required for this class, just show up!
For any questions or concerns, drop me a line at tmeyer09@hotmail.com.
WELCOME!!!
Welcome to the new blog site for the Silverado Ranch Boot Camp!
My name is Tim Meyer and I will be your fitness coach for the Silverado Ranch Boot Camp. I have been working in the strength and conditioning field for over 10 years and I am thrilled to be starting a new fitness project in the neighborhood that I live in and love so much!
The Silverado Ranch Boot Camp (SRBC) will be a fun and challenging workout designed to burn fat and increase lean muscle mass through a variety of creative exercises and training regiments. We will develop strength, power, flexibilty, and cardiovascular fitness by using our body weight, sandbags, medicine balls, and the equipment located on the playground in the park.
Sessions will be held on Monday, Wednesday, and Friday from 730-815 am. The cost of each session is $10 and you can purchase a month's worth of sessions for $100 (maximum of 12 sessions). If there is inclement weather, our sessions will be held at 521 Clover Flat Rd. Remember that your FIRST SESSION IS FREE! And, you can receive free sessions by referring friends to the SRBC!
For any questions or concerns, you can contact me at 512-983-0443, you can email me at tmeyer09@hotmail.com, or just check in with our blog at http://silveradoranchbc.blogspot.com.
My name is Tim Meyer and I will be your fitness coach for the Silverado Ranch Boot Camp. I have been working in the strength and conditioning field for over 10 years and I am thrilled to be starting a new fitness project in the neighborhood that I live in and love so much!
The Silverado Ranch Boot Camp (SRBC) will be a fun and challenging workout designed to burn fat and increase lean muscle mass through a variety of creative exercises and training regiments. We will develop strength, power, flexibilty, and cardiovascular fitness by using our body weight, sandbags, medicine balls, and the equipment located on the playground in the park.
Sessions will be held on Monday, Wednesday, and Friday from 730-815 am. The cost of each session is $10 and you can purchase a month's worth of sessions for $100 (maximum of 12 sessions). If there is inclement weather, our sessions will be held at 521 Clover Flat Rd. Remember that your FIRST SESSION IS FREE! And, you can receive free sessions by referring friends to the SRBC!
For any questions or concerns, you can contact me at 512-983-0443, you can email me at tmeyer09@hotmail.com, or just check in with our blog at http://silveradoranchbc.blogspot.com.
Subscribe to:
Posts (Atom)