Many athletes go throughout their career with a variety of training protocols. This is both good and bad as there are many philosophies as to proper conditioning. There are two types of training in-season and off-season. They should be different in how they approach developing the athlete through both phases of the season. I have been in the fitness industry for 24 years and have worked with young athletes all the way through professional athletes. I am going to share my thoughts on the best strategies I have seen in my career. On-season training protocol involves the athlete being in the … [Read more...] about On-season vs. Off-season training protocols
Flexibility: The Key to a Healthy Athlete
Coaches want athletes to show up to practice as well as put in time in the gym to become bigger, faster, and stronger. The reality of the situation is that many athletes are limited in achieving optimal performance because they do not take the time to do things that help them recover like stretching. I have seen many athletes be consistent in their efforts at practice and in the gym and all of a sudden succumb to an injury. I have heard of many stories from parents and athletes in which when they show up to practice there is little to no warm-up prior to starting on the field. Many coaches … [Read more...] about Flexibility: The Key to a Healthy Athlete
Have you gained the Covid-19?
The year 2020 has been an interesting year so far and we are only a few months into it. About mid-March, the United States discovered there was a new enemy in our nation called Covid-19. The entire country has been shut down with 90 percent of businesses closed and unemployment at an all time high. As most Americans have dipped into whatever savings they may have to try to continue their normal life, the shutdown remains. It has now been almost 3 months the entire country has come to a screeching halt. Unemployment numbers have hit an all-time high and many people struggle to maintain some … [Read more...] about Have you gained the Covid-19?
Coaches: What are you teaching your athletes?
Being an individual in the fitness industry for the last 21 years, I have seen a fair share of athletes from 6 years old to professional athletes. It's interesting because I am seeing more and more coaches who are improperly educating their athletes. Coaches who are of the older generation are still doing the same techniques and drills that they were taught 40 years ago. This is mind-boggling because with all the information we now have at our fingertips, I cannot understand why coaches haven't started educating themselves on the new science and techniques that are available. I still hear … [Read more...] about Coaches: What are you teaching your athletes?
The Hidden Key to Speed: How Your Big Toe Controls Acceleration and Alignment
The Overlooked Power Source Beneath Your Feet When athletes think about improving speed, they often focus on leg strength, core power, and sprint mechanics — but rarely on the big toe. Yet, this single joint plays a crucial role in how effectively you push off the ground, maintain alignment, and generate explosive acceleration. At Xcellerated Speed Training, we specialize in helping athletes understand the entire kinetic chain — from head to toe. And when it comes to efficient running mechanics, the big toe might just be the most underestimated element of peak performance. 1. Why the … [Read more...] about The Hidden Key to Speed: How Your Big Toe Controls Acceleration and Alignment
Strength Training for Youth: Boosting Performance & Protecting Growth Plates
Strength training has become an essential part of youth sports, offering numerous benefits like improved performance, increased confidence, and injury prevention. However, it's crucial to approach strength training with caution, particularly when it comes to young athletes' growth plates. Why Strength Training Matters for Youth Strength training helps young athletes develop muscle strength, endurance, and overall athletic ability. It can boost performance in sports like soccer, basketball, and track by improving speed, agility, and coordination. Additionally, strength training helps … [Read more...] about Strength Training for Youth: Boosting Performance & Protecting Growth Plates
Runner’s Knee (Patellofemoral Pain Syndrome): What You Need to Know
If you're experiencing knee pain during running, squatting, or even walking downstairs, you might be dealing with something known as Runner’s Knee, or more formally, Patellofemoral Pain Syndrome (PFPS). This common overuse injury affects athletes, active individuals, and even those with sedentary lifestyles. But the good news? It’s treatable—and often preventable—with the right approach. What Is Patellofemoral Pain Syndrome? Patellofemoral Pain Syndrome (PFPS) refers to pain at the front of the knee and around the patella (kneecap), typically where it meets the thighbone (femur). It’s … [Read more...] about Runner’s Knee (Patellofemoral Pain Syndrome): What You Need to Know
Plantar Fasciitis: Causes, Symptoms, and How to Find Relief
Plantar Fasciitis: Causes, Symptoms, and How to Find Relief If you're experiencing persistent heel pain, you're not alone. One of the most common causes of foot pain is Plantar Fasciitis, a condition that affects millions of people worldwide. Whether you're an athlete, a busy professional, or someone who loves to stay active, plantar fasciitis can make everyday movements feel unbearable. But the good news is that relief is possible — and the first step towards recovery starts here. What is Plantar Fasciitis? Plantar Fasciitis is an inflammation of the plantar fascia, a thick band of … [Read more...] about Plantar Fasciitis: Causes, Symptoms, and How to Find Relief
Winning Through Words: How Effective Communication Drives Team Performance
In the world of sports, where every second counts and every play matters, the difference between victory and defeat often comes down to more than just skill and strategy. One of the most underrated yet crucial factors in a team's success is effective communication. From the court to the field, from the locker room to the sidelines, the ability to communicate clearly and efficiently is the backbone of a high-performing sports team. In this blog post, we'll dive into the importance of communication in sports and how it can directly influence team performance, cohesion, and overall … [Read more...] about Winning Through Words: How Effective Communication Drives Team Performance
Fueling Success: How Nutrition Shapes Modern Sports Performance
In the world of sports, performance is everything. Whether you're a professional athlete or someone who enjoys an occasional run or workout, how you fuel your body plays a pivotal role in your performance, recovery, and overall well-being. Nutrition and sports performance are intricately linked, and understanding the science behind this connection can give athletes the edge they need to succeed. In this article, we’ll dive into the vital role nutrition plays in optimizing athletic performance and why it should be a top priority for every athlete. The Science Behind Nutrition and Sports … [Read more...] about Fueling Success: How Nutrition Shapes Modern Sports Performance
Stronger Together: The Top Benefits of Couples Who Workout Side by Side
When it comes to building a healthy, lasting relationship, fitness can be a game-changer. Working out together as a couple not only strengthens your bodies but also deepens your emotional bond. Whether you’re hitting the gym, running outdoors, or practicing yoga at home, exercising with your partner brings a host of benefits that go beyond physical health. In this blog post, we’ll explore the top advantages of couples who workout together and why it’s a workout routine that’s as rewarding for your relationship as it is for your fitness goals. 1. Enhanced Motivation and Accountability One … [Read more...] about Stronger Together: The Top Benefits of Couples Who Workout Side by Side
Stretching for Safety: How Proper Flexibility Reduces Injury Risk
In the world of fitness, injury prevention is a top priority for athletes and everyday exercisers alike. Whether you're an avid runner, gym enthusiast, or simply someone who enjoys staying active, the importance of proper stretching cannot be overstated. Stretching for safety is one of the most effective ways to reduce your risk of injury and enhance your overall performance. In this article, we’ll explore how proper flexibility can help you stay injury-free, the types of stretches that are most beneficial, and how incorporating stretching into your routine can lead to long-term health … [Read more...] about Stretching for Safety: How Proper Flexibility Reduces Injury Risk