Tip #3: Squat Deep!

Hello Everyone!

The training myth of, "Squatting below parallel is bad for your knees" is still believed by many individuals.

The truth is, if you want to develop a strong and powerful lower body, you can safely (and should often) train with deep, full range of motion squats.

Proof?
Check out this research article on deep squats and knee pain (or lack thereof!)
Patellofemoral joint kinetics during squatting in collegiate women athletes

Why?
As I've mentioned in previous posts, our bodies are designed and capable of full range movements. You are only as strong as your weakest link! If your muscles are only strong at the top portion of a movement and not the bottom, then you better cross your fingers and hope you never have to get low in your sport! (Next time you watch your sport, take note at how many times athletes get below parallel, you'll be surprised!)

This is DEEP!

Coach Duarte demonstrating a good deep front squat.

Keep Training!
Coach Amanda Kephart

We Get You Ready to Play in The Big Ten

Hello Everyone!

I recently spoke with one of my mentors who is currently a Strength and Conditioning Coach at a University in The Big Ten. He told me,

"Every one of our in-coming freshmen has had some type of strength and conditioning and/or sports performance training before arriving to The Big Ten. Facilities such as Akron General are vital to preparing our new athletes for the high level of play that is division one athletics. More athletes need sports performance training!"

Dream of playing in The Big Ten? Then you better start training for it today!

Keep Training!
Coach Amanda Kephart

Akron General Sports Performance Website

Hello Everyone!

Check out Akron General's webpage on Sports Performance! It has a lot of great information about our program and for the curious, a picture of me on it. :-p

Keep Training!
Coach Amanda Kephart

Does Your Warm-up Do THIS?

Hello Everyone,

I few posts back I spoke about the mental benefits of a quality warm-up. At the end of this month I will be speaking at Akron General's Coaches Clinic for local area high school sport coaches. The topic of discussion, Active-Dynamic Warm-ups.

The coaches in attendance on Wednesday, October 29 at the West Facility (4125 Medina Road, Akron, OH 44333) will learn how to achieve these physiological benefits for their athletes.

Want to better prepare your athletes for practices and games? There's still time to register for the Coaches Clinic, give 330-344-4115 a call.

Keep Training!
Coach Amanda Kephart

Tip #2: Can't say "can't"

Hello Everyone!

At AGMC Sports Performance we really push the limits of the body and mind. By safely working at higher intensities athletes can reach levels of performance they never dreamed of. That's why when the mind thinks it can't go any further, our coaching staff doesn't allow the athlete to say, "I can't...".

You mind can powerfully influence your body and belief in yourself can help you reach your goals.

So the next time your struggling at something and think/say, "I can't", stop that negative thought and think/say "I'll try".

You're only limited by your mind!

Keep Training!
Coach Amanda Kephart

Tip #1: Mental Warm-up

Hello Everyone!

Here at AGMC's Sports Performance we spend about 20 minutes warming up our athletes via an active-dynamic warm-up. It serves many physiological purposes such as increasing body temperature and increasing mobility of the muscles and joints, but there is also a mental purpose to the warm-up.

Your warm-up is your time to...

GET YOUR MIND RIGHT!

It's your time to transition from being a student, being a worker, being whatever you are outside of the gym, and transition to an athlete that is focused on your goals and understands that the workout ahead can help you achieve them.

No matter how much time you spend on your warm-up, it should serve the purpose of getting you prepared mentally for the challenges ahead.

Keep Training!
Coach Amanda Kephart

TESTING

Hello Everyone!

It's the beginning of the month and that means testing here at AGMC Sports Performance. We perform tests on our athletes that research has shown can be good indicators of athletic performance. These tests help us monitor and track an athlete's progress.

Those tests are:
* Vertical Jump
* Long Jump
* 10 yard dash
* 5-10-5

Exciting results from this latest round of testing (as compared to the athletes' performance from August) include:

- one athlete increased his vertical jump by 1.5 inches, added an 1 inch to his long jump, and shaved 0.161 seconds off his 10 yd dash

- another athlete increased his vertical jump by 1.5 inches and added 3 inches to his long jump

- still another athlete shaved 0.169 seconds off his 10 yd dash and added 2 inches to his long jump

- and one athlete added 7.5 inches to his long jump and shaved 0.294 sec off his right 5-10-5 and 0.106 seconds off his left

All this improvement occurred over the course of ONE MONTH of training with AGMC Sports Performance!

Just imagine how much faster and powerful you could be after in as little as 4 WEEKS of training at AGMC Sports Performance....
...better yet, don't imagine it...come and BE BETTER!

Keep Training!
Coach Amanda Kephart