When I first start working with a new athlete or team, I always look to see if they can get into a proper athletic, defensive stance Do they move from their knees or do they move from their hips Watch the 90 second video I put together on what to look for and how to… [Read More]
Why Female Athletes Need to Deadlift
How has your week been? I put together a 90 second video talking about why all female athletes need to deadlift Enjoy 🙂 Have a great weekend! Your friend and coach, Jen
6 Landmine Exercises to Build Strength in Girl Basketball Players
I hope you had a great holiday and weekend with friends and family As you know, I am a huge supporter of female athletes lifting and getting in the weight room We have talked a lot about med ball and kettlebell exercises in the last few weeks Today, I wanted to share with you 6… [Read More]
Why Female Athletes Need to Train with Med Balls
I see a lot of strength and conditioning summer programs for my female athletes from their college strength coaches and it always surprises me that there isn’t any med ball work in these programs Med balls are a staple in my training programs for the summer, because they train power and speed, we are able… [Read More]
3 More Mini Band Exercises to Help Reduce ACL Injuries in Female Athletes
In the last video, I talked about the best injury, ACL prevention program If you missed it, you can check it out HERE! In the blog, I talked about the importance of strength training year round and gave 3 mini band exercises Today, I wanted to give you 3 more: 1. Bridge 2. Marching Bridge… [Read More]
Speed, Strength and Skill Clinic
Join us on Thursdays for 7 weeks starting on July 11th at St. Mark’s in Southboro, Mass We will work on speed drills and strength exercises then spend time on skill work and play
How to Prevent Knee Injuries/ ACL Injuries in Female Athletes
I was speaking with a coach last week that does skill work primarily with lax and soccer players and was asking what kind of band work she could do with them to help reduce knee injuries Before we get into some band exercises, let me be clear, the best injury prevention, ACL prevention program is… [Read More]
How to Become a Better Passer
How to Become a Better Passer! How was your weekend? The weather here in Boston was a perfect 10 yesterday I have shared a lot of med ball exercises the last few weeks and I wanted to share one more that will help you become a better passer, get stronger and work on your explosiveness… [Read More]
What’s Your Summer Plans?
What are your summer plans? I am sure AAU tournaments and camps will be at the top of the list, but what about your sports performance plans? Your strength and conditioning program? Here’s my summer athlete sports performance training schedule this summer Monday, Wednesday and Friday in Waltham, Mass (Metrowest) at 12pm Thursdays starting on… [Read More]
How to Gain a Competitive Advantage This Summer
I have a bunch of seniors heading off to college to play basketball this coming fall, so I get to see their strength and conditioning programs Some of the training programs are solid and some are ok! I would say most of my 8th graders could complete these programs as a lot of these college… [Read More]
If I Had to Pick 1 Exercise for Girl Basketball Players…
If I had to pick 1 exercise that every basketball player should be doing, without a doubt, it would be the kettlebell swing The kettlebell swing is an advanced move, it works on strength, power, stability and core strength You could also use the kettlebell swing as a conditioning exercise depending on how you program… [Read More]
The Kettlebell Clean
Monday, we talked about why every female athlete needs to deadlift and master the hip hinge Once the deadlift, hip hinge is mastered, we can progress over to more power, strength kettlebell exercises Next one up in the kettlebell tool belt is the kettlebell clean The kettlebell clean gets the bell up in the rack… [Read More]
What Size Medicine Balls Should Female Athletes Use?
Happy Friday! The last few weeks I have shared medicine balls exercises I love for female athletes and how we use them this summer to train for power I always get asked “What size medicine ball should I use?” I like having my athletes use no more than 10 pounds when doing regular medicine ball… [Read More]
Does Strength Training Effect Your Shot?
Over the weekend, a parent reached out to me. Here’s is what she wrote: “My daughter plays basketball and she’s doing strength and conditioning since her 11 years old or less like CrossFit and others things now she’s 14 .I noticed that her shots are to long sometimes when before she made almost all of… [Read More]
3 Kettlbell Exercises to Develop Power in Girl Basketball Players
I hope you had a great weekend! The last couple of weeks, we have been talking about training for power this post season The resistance band is a getting starting point to start to train for power, then I like to progress to the kettlebell before we start to use the barbell for hang cleans… [Read More]
2 Medicine Ball Exercises for Girl Basketball Players
2 Medicine Ball Exercises for Basketball Players All basketballs player should be throwing medicine balls this post season and summer training Med ball are great at training power in multiple planes of motion I love these 2 medicine ball exercises 1. Hip Toss 2. Hip Toss to Rotation Enjoy
Summer Strength and Conditioning Camp Dates
If you are local to the Waltham area in Massachusetts, we have our summer strength and conditioning dates Right now, I am in Waltham, Monday, Wednesday, Friday at 330pm until school gets out Once school is over, we will start our summer training on Tuesday, June 18th meeting from 10-12pm 3 days a week The… [Read More]
Why Basketball Players Need To Throw Medicine Balls
In the off season, I want my athletes to throw medicine balls Why? It’s a great way to develop power in multiple planes of motion, it works on speed, strength and hand eye coordination Watch the 1 minute I put together showing 3 different variations of med ball throws Your friend and coach, Jen PS:… [Read More]
What Should Your Strength and Conditioning Program Look Like?
I have had 4 phone calls, coaching calls this week with coaches and parents talking about their daughters and how to implement strength and conditioning and what actually they should be doing While each athlete is different and should go through some form of a movement screen/ assessment so we can personally design workouts to… [Read More]
Maybe You Don’t Know What Player Development Means
How was your weekend? My friend, Erica Suter and Dave Gleason put a article together titled ” Maybe You Don’t Know What Player Development Means “ You can read the full article HERE! But I wanted to touch on a few key points that Erica touches on that all coaches should consider Technical (skills technique,… [Read More]
AAU Season is in Full Swing, Now What?
I hope you are having a great week! I wanted to share some advice as the AAU season starts to ramp up This is geared more toward the athlete, but coaches can take note and make sure they are doing this with their athletes (especially #2)1. Fix What is Broken Meaning, do you have any… [Read More]
3 (More) Things to Check When Training Middle School Athletes
Last week, I talked about 3 things to check with your middle school athletes: 1. Check their athletic stance 2. Teach them how to decelerate, how to stop. I find bands are the perfect place to start 3. Are their knees craving in?Today, I wanted to give you 3 more things to check: 1. Can… [Read More]
April Confidence Calendar
Stop Focusing on Division 1 and Open Your Eyes to D2 and D3!
Let the madness begin 🙂 We kick off the men’s tournament today and the women’s tomorrow I was watching a lot of conference play this past weekend and keeping my eyes on the D2 and D3 tournament and it got me thinking… We have a crazy amount of talent in New England for women’s basketball… [Read More]
What Systems I Use with my Online Coaching
How is everything going? I get asked a lot what systems I use to automate my online business and coaching So here is a list of the top 5 systems I use: 1. Active Campaign (email marketing) 2. Clickfunnels (1 page website to create opt in’s) but also I host my membership sites here 3…. [Read More]
Zion Williamson’s Sneaker Blow Out
I am sure you all saw Zion Williamson’s sneaker blowout 2 weeks ago when Duke was playing UNC You can see the sneaker blow out HERE Am curious, what was your reaction? I was surprised that his sneaker blew up as he was coming across the lane The amount of force that he was pushing… [Read More]
March Confidence Calendar
It’s the best time of the year, March Madness! Are you ready? Today, I wanted to share with you my friend, Tami Mathney’s confidence calendar (attached below) I am all about increasing the confidence in our young athletes, I think, in fact I know, strength training is huge in building, increasing confidence and so is… [Read More]
Expectations Vs. Reality with ACL Injuries
I started interviews this week for The Female Athlete Summit On Tuesday, I spoke with Dr. Nicole Surdyka and we talked about expectations vs. reality with ACL Injuries and Nicole shared some crazy statistics with me After an ACL Injury (Post Rehab) 91% of young athletes expect they will return to pre-injury activity level In… [Read More]
4 Exercises to Improve Footwork and Help Reduce Ankle Rolls
Everyone seemed to like the 3 exercises to get quicker feet, so I wanted to give you 4 more exercises to work on your footwork Keep in mind, getting stronger will help you get quicker and improve your footwork The harder you can push into the court generates more force to move 🙂 These exercises… [Read More]
3 Exercises for Quicker Feet
This week’s Thursday Training Tip is 3 exercises to work on your footwork and get quicker on the basketball court 1. Foot Fires – Click Here 2. In and Out’s – Click Here 3. Box Hops – Click Here I would do each exercise for 30 seconds and rest 30 to 60 seconds Enjoy 🙂… [Read More]
4 Tips to Grow Your Online Business
We are wrapping up week 7 of my 8 week online coaching group and I wanted to share 4 things that keep coming up each week 1. Know your ideal client You need to know you want to work with and who you need to market and craft your lead magnet and a product, coaching… [Read More]
The Female Athlete Summit 2.0
The Female Athlete Summit speaker line up is set and the website is live Go to femaleathletesummit.com to claim your free ticket The summit will go live on Monday, April 8th at 9am EST Here are the speakers and what we will be discussing: Allison Tenney and Ellie Somers – Training the Female Athlete. Allison… [Read More]
Should We Train Girls Differently Than Boys?
Last week, I talked about myths surrounding lifting stunting your growth and today I wanted to touch on should we train girls differently than boys The answer is NO! Every workout should have a hinge, a squat, a push, a pull, a loaded carry and single leg work. There will also be a core and… [Read More]
Thursday Training Tip
I am coming off a weekend in Seattle for The Ignited Womxn Summit and my body is trashed flying 12 hours in less than 2 days I am sure you are wondering, how does this relate to basketball, female athletes Well, all athletes travel and sit on buses or fly and their bodies take a… [Read More]
Does Lifting Stunt Your Growth?
Last week, Mike Boyle talked about does lifting stunt your growth and how this is 100% not true “The myth can be traced back to a Japanese study on child labor. Children forced to perform heavy labor had stunted growth. Somehow that became correlated to weight training. Totally unfounded.” So kids should be strength training… [Read More]
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