It’s true … an out-of-balance core can make it a LOT harder for you to reach your strength goals. Here’s a great example, but this is just the tip of the iceberg. Before I get into the hows & whys, picture this for a second: Imagine your core is like a flexible piece of tubing… [Read More]
8 Mini Band Exercises for Basketball Players
I hope you had a great weekend! I just wanted to share 8 mini band exercises you can do right before practice to help strengthen your hips, core and glutes Protocol – 30 seconds of work, rest 30 seconds Rest 1-2 minutes in between rounds and complete 3 to 5 rounds 1. Lateral Band Walks2…. [Read More]
What’s Your Word for 2021?
What’s your word for 2021? Mine is IMPACT! I want to impact female athletes and get them strength training Not only for the benefit of getting stronger, faster, more explosive and help stay injury free But probably the most important benefit right now, is improving mental health, increasing confidence and self esteem I also want… [Read More]
Try This “12 Days of Fitmas Challenge”
6 Questions to Ask You In Season Athletes
Try This Basketball Performance Workout
A Black Friday Gift For You
I love this time of year! One of the best things about it is coming up with the perfect gifts for people. This year has been super crazy (to say the least) and it took me a while to come up with my ultimate Black Friday gift for you. It had to be “extra” …… [Read More]
3 Exercises to Help Reduce Ankle Sprains and Rolls in Basketball Players
Let’s talk ankles Jamming or breaking a finger is part of the game and so is ankle sprains and rolls But we can try and reduce ankle sprains and ankle rolls with these 3 exercises: The 3 Band Exercises (video below): 1. Dorsi Flexion and Plantar Flexion 2. Circles 3. Inversion and Eversion Your basketball… [Read More]
Mini Holiday Checklist
The holidays are RIGHT around the corner, and I’ve got your game-plan (right in this email!) to help you stay on-track, feel STRONG, and still have FUN! FACT: Chances are the holidays this year are going to look a little (lot?!) different than most other years. ALSO FACT: Being prepared for that difference ahead of… [Read More]
5 Bodyweight Exercises for Basketball Players
November is the time to grind and get ready for a long basketball season This is the time to get stronger, faster, more explosiveness, work on your weakness, address any injuries and prepare for the upcoming season with off the court training The work you put in now, will determine your upcoming season and how… [Read More]
The Importance of Mindfulness and Being Present
10 Activities To Help You Stay Present With all the anxiety, stress going on right now, but also with the holidays right around the corner, focus on being present Here are 10: 1 – Get in a solid workout 2 – Go outside for a walk – or just find a quiet place… [Read More]
I Don’t Care How High You Jump, I Care How You Land
With the all the workouts and “increase your vertical jump programs” being thrown around on social media, I thought there is no better time to remind you of this… “I don’t care how high you can jump, I care how you load up and land” To improve your vertical jump and speed for that matter,… [Read More]
The Reality of Division 1
The Reality of Division 1 Yesterday, the discussion of playing multiple sports turned into a conversation about playing division 1, the percentages of girls who actually go on to play in college and how girls need to work hard and commit Let me tell you, since I have first hand experience, you are… [Read More]
You Need to be Better and Work Harder Than 92% of Student Athletes
Sore Is Not a Good Indictor of a Good Workout
Sore is not a indicator of a good workout Any coach can make a player sore and beat them up But not many coaches can make you better Focus on long term athletic development Focus on consistency and hard work Focus on good form and building a solid foundation Focus on having fun with the… [Read More]
6 Tips to Thrive Not Survive
5 Life Lessons Basketball Taught Me
How the heck are you? Today, I wanted to share with you 5 life lessons basketball taught me I think this is important as we are facing a lot of adversity right now and can use a little motivation and continue to focus on improving ourselves Tip #1 – It’s ok to fail Whether it’s… [Read More]
To All The Coaches and Parents
6 Tips to Improve Your Performance
I hope you had a great weekend! Today, I wanted to share with you 6 tips to help you improve your performance this week. Your “performance” can be on the playing field, in the classroom and in your life. I would like to say focus on all 6 tips this week, but let’s focus on… [Read More]
Don’t Do Crunches, Do This Instead…
Today’s post might ruffle some feathers, but let me explain why I say: Stop Doing Crunches, Do This Instead…. For the love of god, can we stop having our athletes perform ab crunches to “strengthen” their core The job of the core is to stabilize the spine, but more importantly these athletes are in constant… [Read More]
Don’t Be That Coach
Something to think about… Fall sports just started back up in Massachusetts last week Before that, I would say most of us have been home not doing much for 6 months We have all been experiencing stress and anxiety over everything happening in the world and continue to feel this way Some of us have… [Read More]
How Can We Reduce ACL Injuries When Returning to Sports
Over this past weekend, there were 9 ACL injuries in the NFL This got me thinking about how important it is right now, for us to train and condition to get ready for the upcoming basketball season Female athletes are 9X more likely to tear their ACL and I would say that number is probably… [Read More]
7 Reasons Girl Basketball Players Should Strength Train
7 Reasons Why Girl Basketball Players Should Strength Train 1. Build Confidence and Self Esteem 2. Teamwork – strength training and conditioning with your team will absolutely make a bond and help each other get through the workouts 3. Help Reduce Injuries – especially the ACL, which is 9X more likely in female athletes 4…. [Read More]
10 Tips for Female Athletes and Coaches Amid the Pandemic
The ACL Epidemic Would Decrease Immensely, If We…
My good friend Erica Suter posted this the other day on my twitter page and I wanted to share it with you ” If young female athletes nailed down sleep, nutrition, and recovery/meditation, the ACL epidemic would decrease immensely. Nourishing the brain and the body are the icing on the cake to movement quality and total body… [Read More]
After Taking 10 Days Off…
How was your weekend? I took a week off to rest and recharge in Cape Cod and took about 10 days from working out Today was my first day back to training and I took it easy. I focused on my warm up, stretching and did a lot of bodyweight movements and bands I will… [Read More]
Here’s a Weekend Workout
I wanted to share this workout with you to try out the weekend or share with your team Make sure you foam roll and dynamically warm up Protocol – 20 seconds of work, rest 30 seconds, 3 to 5 rounds 1. KB Swings or DB Skier Swings2. DB Snatch R3. DB Snatch L4. Hollow Body… [Read More]
1 Week Free Trial of Online Coaching/Programming
Today I am offering something I have never done before A 1 week free trial of my online programming and coaching Why am I doing this? With everything going on in the country with the cornavirus and gyms being closed down or the fear of going back into the gym (I completely understand), I wanted… [Read More]
Bells, Bands and Bodyweight
Kettlebell, Resistance Bands or Bodyweight I just taught an online workout and a few people had kettlebells, a few people had resistance bands and a few just had their own body With had 3 different workouts going on at the same time, here’s one round of the training session this morning Kettlebell1…. [Read More]
Friday is Track Day
Friday is Track Day I remember back in college my summer strength and conditioning program always had track workouts on Friday You see we had to run a timed mile and half when we came to school for pre season, so everything we did on Friday was to prepare us to run the… [Read More]
My Summer Strength and Conditioning Program
My Post Season Strength and Conditioning Packet I remember when I would come home for the summer when I was in college I would follow my strength and conditioning packet to the “T” that the strength coach at Hofstra gave me I would wake up before working camps (5am) and get my… [Read More]
6 Bodyweight Exercises for Girl Basketball Players
Yesterday, we talked about how athletes lose their trained abilities after a certain amount of time It’s 2-7 days for speed, 10-20 days for strength endurance and maximal strength is 3 to 4 weeks We have been doing nothing for about 15 weeks now With that in mind, I gave you 6 exercises to help… [Read More]
6 Exercises to Improve Your Speed
I was reading something the other day, where it was talking about how long it takes an athlete to lose its trained abilities 2-7 Days for Speed and 10-20 days for Strength Endurance We have been on quarantine for 14 weeks and will continue to be on a limited sports schedule I would say most… [Read More]
Don’t Be That Coach
With sports starting back up, I got a message from another coach on my blog saying ” I saw on Twitter today that some coach ran his football team through the “Murph” workout…I believe it’s a 1 mile run, 100 crunches, 200 pushups, 300 air squats, and another 1 mile run “ Coaches, please think about this…… [Read More]
You Need To Do More Than A Warm Up and Stretch
With a few states returning to AAU this month, I have a feeling we are going to see a lot more injuries that can be prevented by easing back into sports and by utilizing a complete strength and conditioning program Coaches and Players; You need to do more than a warm up and stretches Doing… [Read More]
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