Conditioning - It has to be sport-specific

Hello Everyone!

As a Speed, Strength, and Conditioning coach, AKA a Sports Performance Coach, nothing gets my blood going like hearing one of our athletes talk about some brutal conditioning session at their school that is both dangerous AND going to destroy some of their hard-earned speed and strength progress!

Sport-specific refers to the speeds, distances, and movements of a specific sport.

Conditioning refers to being in-shape enough to play the sport.

Sport-specific Conditioning refers to being in-shape to compete at your highest level in the speeds, distances, and movements of your specific sport.

 Sport-Specific Conditioning does not mean having your baseball/softball athletes run 2 miles. They will only get more in-shape at 2 mile running! Not in-shape to explosively round 3rd as they are running at maximum speed to score the game winning run.

Take a step back from your conditioning program. Is it really going to get you in-shape for the rigors of your sport? Or is it just some cardio program that will wear your joints down, slow your muscles down, and will only get you in better shape at something that does not make you better at your specific sport?

Examples of beneficial sport-specific conditioning:
Baseball/Softball: 10 reps of 30 yard sprints with 30 seconds of rest in-between
Basketball: 20 seconds of squat jumps with 10 seconds of rest for 4-8 sets
Soccer: 45 seconds of sprinting with 45 seconds of walking for 4-8 sets

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance 

Why Test?

Hello Everyone!

We've spent the past couple of days testing our athletes' performance values. We do this once a month by administering the following tests:

• vertical jump (straight up jumping) 

• long jump (forward explosion) 

• 10 yard sprint (first step speed) 

• pro-agility 5-10-5 (agility, quickness side to side) 

We also measure height, weight and check flexibility and mobility during our testing days.

 

Why test? 

We test to insure our athletes are getting the results they want. By monitoring their performance numbers we have real, tangible data that the athletes can use for evaluation.

This evaluation can be motivating on many levels and can fuel our athletes as they enter a new month of training. They only get one February 2013, how well they train determines how their March performance numbers improve.

Highlights from this month's testing include: 

• 2 inch vertical jump increase 
• 0.15 decrease in 10 yard sprint time 
• 5 inch long jump increase 
• 0.3 decrease in pro-agility time 

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance

AGSP partners with Green High School

Hello Everyone!

Exciting news! Akron General Sports Performance has partnered with Green High School to provide world-class sports performance training to all the athletes of Green! Check out these great articles published by the Athletic Director of Green, Mr. Bruce Johnson!

We will keep everyone posted as the program continues to grow!
Keep Training! 
Coach Amanda Kephart and Akron General Sports Performance

NY Times - Right Way to Run?

Hello Everyone,

Recently The New York Times wrote about the right way to run, or at least, the controversy of how to run.

You can read it here.

Unfortunately it seems that these researchers are to focused on just one small piece of the overall movement we call running - where on the foot is ground contact made.

With something as complex as running - a movement that requires the whole body to work in synergy with itself - I believe further research needs to include the help and expertise of world-renown Speed Coaches that can better explain how posture, center of mass, hips, ankles, and arms all effect speed and injury-prevention in running.

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance

Athlete Spotlight #62) Grant Nehrenz

Hello Everyone!

Remember back when you were 9 years old? Remember how cool it was to play baseball in the summer with your friends from school? Remember shooting hoops in the backyard for hours on end? How about deadlifting the big bar with green plates? No!? Well our next athlete knows a thing or two about that! He's getting a jump on the competition by starting early, and is making some heads turn in the process! He's young, but don't let his age fool ya! We've got an athlete on our hands! Introducing...

Athlete Name: Grant Nehrenz
Sport(s): Football, Baseball
Position(s): Quarterback, Center Field, Pitcher
School: Lake Center Christian School
Graduation Year: 2021
AGSP Athlete Since: October 2013

Favorite Sports Team: Kent State Golden Flashes

Favorite Professional Athlete: Trent Richardson
Favorite Lift: Deadlift
Favorite Movement Skill: Max Velocity

When I am not training at AGSP, I am: Fishing, swimming, or golfing.

What are your short-term goals? Be way better at sports performance and not hit any kids from the pitching mound this season.

What are your long-term goals? Be able to deadlift 300lbs.

How has AGSP impacted your performance as an athlete? It's made me stronger, faster, and I can hit the ball way further.

CHECK OUT SOME VIDEO OF GRANT TRAINING AT AGSP!

(we've put them all into one video!)

Keep Training!
Coach Anthony Colarusso and Akron General Sports Performance

Athlete Spotlight #61) Megan Nicholls

Hello Everyone!

Our next athlete spotlight has a bright future! She's focused on ending her high school career on a positive note (see short term goal), and then beginning her collegiate career right (see long term goal).  Each month her testing numbers reveal a faster, stronger, more powerful athlete. Very recently she shared that she "stole second base for the first time." The first of many - she will surprise opponents this spring with her quick feet, powerful bat and arm! It is time to meet...


Athlete Name: Megan Nicholls
Sport(s): Softball
Position(s): Pitcher, 1st Base
School: Kent Roosevelt High School
Graduation Year: 2013
AGSP Athlete Since: September 2012

Favorite Professional Sports Team: San Francisco Giants
Favorite Professional Athlete: Tim Lincecom
Favorite Lift: Clean
Favorite Movement Skill: Max Velocity

 

When I am not training at AGSP, I am: playing softball or hanging out with friends when I'm not doing homework.

What are your short-term goals? I am definitely aiming for conference MVP to end my high school softball career.

What are your long-term goals? I want to maintain my focus and work even harder to prove myself as I prepare for being a college athlete.

How has AGSP impacted your performance as an athlete? I've noticed a definite improvement in my speed and endurance since starting at AGSP.

CHECK OUT SOME VIDEO OF MEGAN TRAINING AT AGSP!

(we've put them all into one video!)

 
Keep Training!
Coach Amanda Kephart and Akron General Sports Performance

Athlete Spotlight #60) Trevor Ray

Hello Everyone!


Our next athlete spotlight is great to coach because he does the little things that make big differences in his overall performance everyday he trains at AGSP. Those actions speak volumes about his character and true commitment to being the best athlete he can be. It is time to meet...

Athlete Name: Trevor Ray
Sport(s): Baseball
Position(s): 1B, LHP, OF
School: Walsh Jesuit High School
Graduation Year: 2014
AGSP Athlete Since: October 2012

Favorite Professional Sports Team: Cleveland Indians
Favorite Professional Athlete: Jim Thome
Favorite Lift: Clean
Favorite Movement Skill: Medball Slams

When I am not training at AGSP, I am: hitting, throwing, and doing homework.

What are your short-term goals? To continue to improve my testing numbers and have a solid spring season.

What are your long-term goals? Play college baseball.

How has AGSP impacted your performance as an athlete? After only a few month of training, I am generating more bat speed and my arm strength has improved.

CHECK OUT SOME VIDEO OF TREVOR TRAINING AT AGSP!

(we've put them all into one video!)

 
Keep Training!
Coach Amanda Kephart and Akron General Sports Performance