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Denzel Perryman thought he was going to walk the injury off but the next day his MRI showed he torn his LCL as well as his hamstring. The Chargers would have a tough time without Perryman after the season ending injury. After the week 9 game with the Oakland Raiders Perryman was ordered to two months of bed rest. He’s since returned to resistance training and plans to come back stronger than ever before. His two year extension should treat him well. Key Takeaways: Perryman was ordered on bed rest for two months post-surgery, but he did everything in his… read more

When it comes to young athletes, you want to keep their workouts as engaging as possible so they don’t get bored. An easy way to do this is to vary the amount of reps and sets of each exercise. You also can rotate accessory exercises so that each workout has a different feel to it. Finally, get creative with your finishers and conditioning. This will not only improve your cardio but it also will give you a challenge at the end of each workout. Key Takeaways: When an athlete first begins a strength training program, they usually begin with a… read more

Coach Smith continues his discussion of training approach he takes as part of his program. Infusing some unpredictability is desirable, as it will push the trainee to limits otherwise not explored. The mix of predictability and out of pattern training needs to be optimal for optimal result. When movements that are unconventional are added to the training, the result should be continued development of an athlete. This is actually not dissimilar to what they will experience in the game or event in their sport, as unexpected moments will most definitely happen. Key Takeaways: You can reach your full potential no… read more

If you are attempting to do some serous training but do not have adequate space you have other awesome options. For example, rather then using med ball throws you can substitute dumbbells for power. You can try plyometrics which is basically jumping on 2 legs, then down to 1. Squat jumps are very effective which targets many leg muscles. Finally there is the good old bunny hop using a variety of objects to simply hop over. Regardless of which you enjoy, space is not an issue when you are engaged in training. Key Takeaways: When we think of increasing speed… read more

There are many routines and training regimes that will work on your joints, but the most powerful joint is often neglected. Hip joint is the joint where the foundation for both strength and speed comes from. They are also immensely important in our daily activities. There are several planes of motion hip joint moves through, which is where its potency is coming from. In order to extract the most benefit out of it, you need to train it to the full range of motion in all planes. Key Takeaways: The hip joint has six planes of motion, each of which… read more

When my child was learning to swim, the instructor was shouting out instructions and our daughter just wasn’t getting the message. The coach would say things like, use your hips instead of your knees, and a small child isn’t going to know what that exactly means in terms of their anatomy. We have to keep in mind that children aren’t fully developed humans yet and their cognitive abilities aren’t fully formed, and they may not have all the necessary vocabulary down before hand. Key Takeaways: Oftentimes, when young athletes fail to follow their coach’s sometimes shouted advice, it can seem… read more

As coaches we teach different training methods but this doesn’t mean that we are always right. There are different environments where children are learning how to do certain things that my methods wouldn’t work in. There is crawling for example, many athletes might benefit from this practice, but it would only work in an environment where there was a smooth surface available. Medicine balls can be used universally. It is also a challenge with the parents involved, as they can cause unnecessary injury when they try to continue the training in their own time. Key Takeaways: It’s super easy to… read more

Coaching an individual that is in multiple sports does not mean simply throwing them a program that works only for basketball players when the individual also plays football. One thing that coaches must be aware of is how each sport affects the individual’s body. The individual will need an entirely new program made just for them, which will need to be determined by figuring out which exercises does the individual prefer, which exercises help them excel in their training, what are some injuries or issues that the individual has had in the past and discussing goals with the athlete will… read more

No matter how much you exercise, there is a good chance that you are not targeting the right muscles in the body. You can do as many sets and reps of the same things in the training room, but you are still not targeting the right muscles that will help you increase your speed. The hip flexors are a series of muscles that you might not think will help you with your speed but they have been proven to do so. Key Takeaways: You are not getting any faster because you are not utilizing all of the muscles necessary to… read more

Fast and strong muscles are not the same thing. When you build your strength using conventional weight lifting techniques, you are actually contracting your muscles. That, in turn, cannot make you faster, and in fact may make decrease your speed. Making muscles fast is a routine that is not understood by many athletes and trainers. The exercising routine for building muscles made for speed is a set of isometric repetitions using resistance bands. The result should be a significant improvement in sprinting, kicking motion, jump range or swinging a racket or a bat. Key Takeaways: Although strength-training is useful, because… read more

When it comes to speed training, there are even professionals who waste their time and do not know what they are doing. It is possible to find the secrets to improving speed. It is possible to perform exercises that improve your speed regardless of your age or fitness level. Resistance band training and isometric exercises have been shown to additionally enhance speed in individuals. Many athletes leave 50% of the muscles they need to improve speed untouched, but some exercises can fix this problem. Key Takeaways: There are many effective ways for athletes to increase the speed of their muscle… read more

If you are looking to take your athletic game to the next level, you should consider enrolling in the AQSpeed training program. This elaborate program focuses on exercises that increase power and even changes the molecular makeup of your muscles so that you can run faster. On top of that, it only takes a few days to get started. So, if you want to become quicker, stronger, faster, and more agile, then the AQSpeed program may be your best option. Key Takeaways: The only way to get better is to train better, by training specific muscles focused on speed. All… read more

There are a lot of Instagram dribbling drills out there, but you can’t really learn anything from watching them. For one, they are more focused on flash than they are function and nothing beats giving it a try yourself. When you have two balls this really helps with your hand eye coordination and makes dribbling with just one ball much easier. It also forces you to use your weaker hand so you are not tempted to switch to your stronger hand during the drills. Key Takeaways: With all of the different Instagram trainers out there, there’s no shortage of two-ball… read more

There is a video that we use to show people how they can improve their speed and one of those ways is to exercise the hip flexors. A lot of coaches message us and ask us why these muscles are so important for improving speed, and they just don’t understand it. If you want to increase your speed by 1.1 second, then you will want to turn to these exercises. With all the information out there, it’s surprising how behind the times people are. Key Takeaways: It was shocking to me that so many football coaches were behind the times… read more

We all have two hip joints on each side of our anatomy, and these joints are responsible for our speed and strength. The hip joint is what actually initiates most types of athletic movement. Hip joints need six different planes of motion, but even athletes often skip over vital planes. These six planes of motion are: extension, flexion, adduction, abduction, and then both internal and external rotation. These planes of motion are essential for athletes to work on since failure to work these joints can result in hamstring injuries and other unfortunate setbacks while training. Key Takeaways: Although the hip… read more