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Program Design Principles For High School Athletes: How to Develop Explosive Speed & Agility [Video]

There's about a thousand and one ways you can plan your speed and agility training: ladders, cones, grids, build up sprints, plyometrics, etc. But how can you be sure that all the time you're investing in off-season speed and agility training is actually paying off?

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Improve Athleticism With These 4 Reactive Agility Drills

By Danny Takacs, CSCS | Tue, Jan 31

“We’ve all seen the endless ‘agility’ videos on Instagram and YouTube. They go something like this: an athlete performs the ‘Ickey shuffle’ through a speed ladder, then quickly transitions into a few figure 8’s around some strategically-placed cones. Next comes the salsa-dance-looking moves around a few more cones, and finally there’s a hop, skip, or a jump over a handful of perfectly-organized mini hurdles.”

— Coach Joe DeFranco on the terrible exercises that are passed off as agility training.

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How To Maintain Strength and Power During The Competitive Season [Sample Program]

By Michael Barnes | Fri, Oct 28

Sports that rely on change of direction, jumping, starting ability and sprinting are dependent on strength and power capabilities.  All things held consistent like bodyweight, skill and height, athletes who possess the greater amount of strength and power have a competitive advantage and are more than likely going to be successful.  

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Dominate Your In-Season Training With This Sample Template for High School Football Teams

By Ryan Williams | Tue, Oct 25

Football season is officially upon us and if you're a football coach there’s really only one night that matters to you: Friday.

Here's how to maximize your training leading up to Kick Off.

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7 Common Off-Season Rugby Training Mistakes

By Jamie Bain | Mon, Oct 24

The off season is a crucial training period in a rugby player’s calendar: do it correctly and you'll be fitter, faster and more powerful than the competition. Do it incorrectly and you could find yourself in a world of hurt come the first few weeks of the season.

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A Coaches Framework For Long-Term Athletic Development - Part 2: Developing Movement, Energy Systems, and Strength

By Alex Rosencutter | Tue, Oct 4

A three part series dedicated to the discussion of long-term athletic development for athletes and coaches.  Athletes and new lifters are often being pushed too hard, too fast.  What actually goes into training, coaching, and developing an athlete or lifter from young/novice trainee to a superstar? Part two covers the importance of developing movement, energy systems, and strength for long-term athletic development.

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The 4 Pillars of High School Basketball Strength and Conditioning

By Chris Tutela | Fri, Sep 30

You see a lot of basketball training “experts” out there with their athletes doing all types of fancy stuff. A lot of hopping around, balancing on one leg, juggling poodles in the middle of a busy intersection… you get the picture.

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3 Common In-Season Football Training Mistakes

By Lawrence Herrera | Mon, Sep 19

School is back in session and we are back on the field for football season!  Our athletes are back in our weight rooms and as coaches we believe our athletes could be in better shape and should have worked out more during the summer.  So what do we do? We make them work out hard and try to catch up for what they missed out during summer training.

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How Important Is The Aerobic System for Football Players?

By John Welbourn | Fri, Sep 16

Every muscle contraction in the body is the result of a molecule called adenosine triphosphate (ATP). When the ATP is combined with water it splits apart and produces energy.  ATP is broken down during a muscle contraction into adenosine diphosphate (ADP). However, ATP must be replenished for work to continue so another chemical reaction adds phosphate back to ADP to make ATP.

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