Hello Everyone!
In this slow motion video, AGSP and Walsh Jesuit athlete Nick DeLeone demonstrates great acceleration mechanics out of the box in Canal Park.
0:13 he gets his shoulders in the direction he wants to go
0:15 he drives his foot behind him and finds a great, low, acceleration angle
0:16-0:20 he stays in the low, powerful angle and drives his knees all the way up and his feet as far behind him as possible
0:25 is worth pausing: great arm action, leg drive, toe finish...
0:26-0:33 he is transitioning from acceleration to max velocity mechanics
0:34-0:48 he realizes he has beat out the throw (you will see the first baseman is not even standing on the bag) and starts to slow down (because his feet start to land in front of him as he is putting on the brakes)
To read the latest on Nick DeLeone and the rest of his Walsh Jesuit teammates, check out the school's website.
Keep Training!
Coach Amanda Kephart and Akron General Sports Performance
Thursday, May 15, 2014
Monday, May 12, 2014
Are you really training as much as you think you are?
Hello Everyone!
Are you really training as much as you think you are?
As a fitness professional, I practice what I preach, and train 5 days a week. At first this seems like a lot, but through good record keeping I learned that over the course of one calendar year I trained on 223 days. Again, at first this sounds like a lot, but when you do the math the truth comes out.
223/365 = 61%.
61% is not a passing grade by most standards. Yet, I have a scheduled training regimen of 5 days a week.
What happened to the other 142 days? Well, I don't have scheduled training on the weekends so right there is 104 (52 Saturdays and 52 Sundays). What about the other 38 (over a month!)? 38 days of not training were probably spent mainly on vacation days and the occasional sick day.
Yet, most people believe that, at 5 days a week of scheduled training, I train "plenty". But in reality it's a subpar 61%. I share this because, like myself, many people and athletes believe we are training a lot in order to reach our goals.
There is so much research out that shows our bodies adapt better from multiple exposures. So if you're not seeing the results, maybe it is simply because you are not training as much as your body needs (and as much as you think you are).
Our monthly unlimited packages are our most popular. The more you practice your speed, strength and power, the more results you get!
Keep Training!
Coach Amanda Kephart and Akron General Sports Performance
Are you really training as much as you think you are?
As a fitness professional, I practice what I preach, and train 5 days a week. At first this seems like a lot, but through good record keeping I learned that over the course of one calendar year I trained on 223 days. Again, at first this sounds like a lot, but when you do the math the truth comes out.
223/365 = 61%.
61% is not a passing grade by most standards. Yet, I have a scheduled training regimen of 5 days a week.
What happened to the other 142 days? Well, I don't have scheduled training on the weekends so right there is 104 (52 Saturdays and 52 Sundays). What about the other 38 (over a month!)? 38 days of not training were probably spent mainly on vacation days and the occasional sick day.
Yet, most people believe that, at 5 days a week of scheduled training, I train "plenty". But in reality it's a subpar 61%. I share this because, like myself, many people and athletes believe we are training a lot in order to reach our goals.
 |
| Training frequency does impact your results. |
Our monthly unlimited packages are our most popular. The more you practice your speed, strength and power, the more results you get!
Keep Training!
Coach Amanda Kephart and Akron General Sports Performance
Wednesday, May 7, 2014
Get to Know Your Coach: Carly Riepenhoff
Hello Everyone!
Athletes at AGSP get to work with the area's best sports performance coaches during their training sessions. Recently I did a Q& A with Coach Carly Riepenhoff, check it out and get to know your coaches better!
Our athletes know you as Coach Carly Riepenhoff, what does Coach Carly Riepenhoff like to do outside of making athletes better?
I really love being outdoors doing anything from hiking and biking to barbecuing. When I can't be outside, I am a pretty avid baker. When I lived in Texas, I enjoyed making birthday character cakes for my co-workers' kids. If I'm not baking, I enjoy sewing and trying to keep up with my four nieces and nephews!
How did you get started working with athletes?
Before I attended college, I completed a program similar to AGSP on the other side of Ohio to prepare me for the rigorous workouts I knew were coming in college. While at college I majored in Exercise Physiology and always worked at adventure camps for kids during the summer. When I needed a final internship, I was lucky enough to return to the place that prepared me mentally and physically for college sports and work with the next generation of athletes.
Based on your experience, what is the one, biggest physical skill that today's athlete lacks? How do you address that need?
I would have to say flexibility. It is very important that an athlete be able to utilize their joints through the entire range of motion. With adequate flexibility, athletes can better perform the movements of their sport and training exercises efficiently without wasting energy on overcoming tightness of muscles and ligaments. I feel that athletes do not spend a lot time on improving their flexibility because one: it can be pretty boring, and two: they don't feel like they are working hard. Many athletes will think if they didn't sweat or feel the burn...then it didn't do anything. Flexibility is just opposite, use it as your cooldown, and stretch everyday!
You were a Division One softball athlete , how has your experience helped your current athletes?
I had a very unique experience in college sports. From coaching changes, to winning seasons, losing seasons, to injuries...you name it, it probably happened during my four years at college. There was no doubt it was quite a roller-coaster ride but one I wouldn't change. Those experiences really toughened me up and taught me to adapt to new things which I consider an invaluable lesson in sports and life.
What do you like most about working with athletes?
Being able to see how much drive and self-motivation these young athletes have is very inspirational. I can only dream of where I would have gone if I had their work ethic when I was that age. They make it easy to be trained which definitely benefits them in their sports, academics, and life. Seeing them reach their goals is priceless.
What advice would you give today's athlete?
No one ever regretted working hard.
Thanks Coach Carly for your great coaching and passion!
Keep Training!
Akron General Sports Performance
Athletes at AGSP get to work with the area's best sports performance coaches during their training sessions. Recently I did a Q& A with Coach Carly Riepenhoff, check it out and get to know your coaches better!
I really love being outdoors doing anything from hiking and biking to barbecuing. When I can't be outside, I am a pretty avid baker. When I lived in Texas, I enjoyed making birthday character cakes for my co-workers' kids. If I'm not baking, I enjoy sewing and trying to keep up with my four nieces and nephews!
How did you get started working with athletes?
Before I attended college, I completed a program similar to AGSP on the other side of Ohio to prepare me for the rigorous workouts I knew were coming in college. While at college I majored in Exercise Physiology and always worked at adventure camps for kids during the summer. When I needed a final internship, I was lucky enough to return to the place that prepared me mentally and physically for college sports and work with the next generation of athletes.
Based on your experience, what is the one, biggest physical skill that today's athlete lacks? How do you address that need?
I would have to say flexibility. It is very important that an athlete be able to utilize their joints through the entire range of motion. With adequate flexibility, athletes can better perform the movements of their sport and training exercises efficiently without wasting energy on overcoming tightness of muscles and ligaments. I feel that athletes do not spend a lot time on improving their flexibility because one: it can be pretty boring, and two: they don't feel like they are working hard. Many athletes will think if they didn't sweat or feel the burn...then it didn't do anything. Flexibility is just opposite, use it as your cooldown, and stretch everyday!
You were a Division One softball athlete , how has your experience helped your current athletes?
I had a very unique experience in college sports. From coaching changes, to winning seasons, losing seasons, to injuries...you name it, it probably happened during my four years at college. There was no doubt it was quite a roller-coaster ride but one I wouldn't change. Those experiences really toughened me up and taught me to adapt to new things which I consider an invaluable lesson in sports and life.
What do you like most about working with athletes?
Being able to see how much drive and self-motivation these young athletes have is very inspirational. I can only dream of where I would have gone if I had their work ethic when I was that age. They make it easy to be trained which definitely benefits them in their sports, academics, and life. Seeing them reach their goals is priceless.
What advice would you give today's athlete?
No one ever regretted working hard.
Thanks Coach Carly for your great coaching and passion!
Keep Training!
Akron General Sports Performance
Monday, May 5, 2014
Work, Play, and Performance Training
Hello Everyone!
Something important for coaches and athletes to understand when it comes to performance training is the balance between work and play. As strength coaches, we want our athletes to have fun and enjoy training. We want to provide a challenging and engaging environment that increases our athletes' enthusiasm, buy-in, and results. We want our athletes to look forward to coming in and working hard.
As athletes, you should anticipate and enjoy your workout. It should be challenging but enjoyable. Yes, you’ll have your good days and bad days in the weight room just as you will on the field or court, but understand that this is part of the process of becoming a better version of yourself. You should want to train each day, bring your A-game, and view each session as an opportunity to improve, not as a daunting task or obstacle.
Something important for coaches and athletes to understand when it comes to performance training is the balance between work and play. As strength coaches, we want our athletes to have fun and enjoy training. We want to provide a challenging and engaging environment that increases our athletes' enthusiasm, buy-in, and results. We want our athletes to look forward to coming in and working hard.
As athletes, you should anticipate and enjoy your workout. It should be challenging but enjoyable. Yes, you’ll have your good days and bad days in the weight room just as you will on the field or court, but understand that this is part of the process of becoming a better version of yourself. You should want to train each day, bring your A-game, and view each session as an opportunity to improve, not as a daunting task or obstacle.
For both coaches and athletes, the saying “All work and no play makes Jack a dull boy” rings true. Training should not feel like a chore and should not be boring. Just remember to keep play in check and make sure that training sessions are not only fun, but productive. Remember to stay focused on the task at hand. Regardless of whether you are a coach or an athlete, your job is to train first and to talk second!
Keep Training!
Coach Anthony Colarusso and Akron General Sports Performance
Tuesday, April 29, 2014
Green Sports Performance Center INSIDE LOOK
Get an inside look at some recent training with Coach Anthony Colarusso at the Akron General Sports Performance Center in Green Ohio!
Thursday, April 24, 2014
Posture, Pilates, and Your Athletic Success
Hello Everyone!
A short time ago AGSP's Adult Performance Class was treated to a couple of Pilates workouts by Certified Instructor Anne Laing. She had our class on a piece of equipment called The Reformer which allowed us to train our bodies in a low-impact way.
Did you know that some famous athletes have done private Pilates workouts at Akron General's Health and Wellness Center in Montrose?
Did you know that many professional athletes from all sports use Pilates as a way to decrease their injury risk and improve their performance?
Pilates can be a great compliment to all of an athlete's intense practices and sports performance training because it is geared to realigning the body back to optimal lengths and tensions.
One of my favorite sayings during training is, "if your posture isn't correct, there is no way you are the best athlete you can be." Can you think of one NBA, NFL, or MLB athlete that has horrible posture? How about one that has just poor posture? You will be hard-pressed to find one.
Proper posture means you are aligned in the best possible way for your body to perform. Muscles need to be at certain lengths and tensions, and having proper posture ensures that you are giving them the foundation to do that.
What a shame it would be to have your athletic career not be as successful as it could be because you didn't have proper posture! Pilates can be a great compliment to help you reach your fullest potential!
For a Pilates classes and their descriptions check out THIS LIFESTYLES SCHEDULE. To reach Anne directly, you can email her at laing_anne@yahoo.com or visit her Linkden Page.
Keep Training!
Coach Amanda Kephart and Akron General Sports Performance
A short time ago AGSP's Adult Performance Class was treated to a couple of Pilates workouts by Certified Instructor Anne Laing. She had our class on a piece of equipment called The Reformer which allowed us to train our bodies in a low-impact way.
Did you know that some famous athletes have done private Pilates workouts at Akron General's Health and Wellness Center in Montrose?
Did you know that many professional athletes from all sports use Pilates as a way to decrease their injury risk and improve their performance?
One of my favorite sayings during training is, "if your posture isn't correct, there is no way you are the best athlete you can be." Can you think of one NBA, NFL, or MLB athlete that has horrible posture? How about one that has just poor posture? You will be hard-pressed to find one.
Proper posture means you are aligned in the best possible way for your body to perform. Muscles need to be at certain lengths and tensions, and having proper posture ensures that you are giving them the foundation to do that.
What a shame it would be to have your athletic career not be as successful as it could be because you didn't have proper posture! Pilates can be a great compliment to help you reach your fullest potential!
For a Pilates classes and their descriptions check out THIS LIFESTYLES SCHEDULE. To reach Anne directly, you can email her at laing_anne@yahoo.com or visit her Linkden Page.
Keep Training!
Coach Amanda Kephart and Akron General Sports Performance
Wednesday, April 9, 2014
You are only as Good as you are Strong
Hello Everyone!
What happens when you get stronger?
It might sound like a silly question, but as an athlete it's vital to understand the effects that getting stronger has on your performance.
Sports are, in a grand sense, displays of force. The amount of force you generate is directly limited by your strength. You could have flawless mechanics, but if you can't generate a lot of force, you won't be performing at a very high level.
Becoming stronger allows you to apply more of ANYTHING. Opportunities like:
What happens when you get stronger?
It might sound like a silly question, but as an athlete it's vital to understand the effects that getting stronger has on your performance.
Sports are, in a grand sense, displays of force. The amount of force you generate is directly limited by your strength. You could have flawless mechanics, but if you can't generate a lot of force, you won't be performing at a very high level.
Becoming stronger allows you to apply more of ANYTHING. Opportunities like:
- More force into the ground which can translate to more speed
- More force into your opponent which allows for better execution
- More force into the ground which can translate into higher jumps
But if you don't have the strength in the first place you are self-limiting yourself! You can't use what isn't there!
 |
| Strength gives you the opportunity to create more speed and higher jumps. |
That's one of our "secrets" at AGSP. We train to make our athletes stronger which builds their "strength tanks" to give them as much opportunity to perform better as possible.
Maybe a better question to ask is, "What happens when you don't get stronger?".
Keep Training!
Coach Amanda Kephart and Akron General Sports Performance
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