Circuit Training is a perfect training method for short-duration strength/speed/power endurance.
Ice hockey, soccer, lacrosse, field hockey, tennis, volleyball and even football and basketball consist of repeated short bursts of high intensity work.
They also require high levels of dynamic stability, and the ability to change direction quickly and efficiently. Lacking this ability is a prescription for injury.
Circuit training, with stations lasting 30-90 seconds, is a great way to develop the kind of speed, power and strength required for successful sports performance.
How many exercises you include can vary.
If possible, try to include some "mirror" exercises. These are exercises that mimic movements typically performed in the sport for which you are preparing.
Circuit Training Guidelines - Short-duration strength/speed/power endurance
Load: 50 - 65% of theoretical 1 RM (this is less critical than most people - and trainers - think)
Number of Exercises: in each circuit 6-15 (for variety, use different variations each circuit)
Time per station: 30-90 seconds
Number of circuits per session: 2-5
Rest between stations: 10-90 seconds
Rest between circuits: 90 seconds - 3 minutes
Speed of movement: Moderate to as fast as proper form allows
Frequency: 2 - (max.) 3 times/week
Click here for your Free One Week Trial at All-Star Sports Academy!
Showing posts with label throwing. Show all posts
Showing posts with label throwing. Show all posts
Wednesday, April 22, 2009
Tuesday, April 21, 2009
Joint by Joint
That's the way.
The way to approach a solid warm-up.
Ankles, knees, hips, lumbar spine, thoracic spine (upper back & neck) and shoulders.
These are the areas that should be addressed in every warm-up. But it's not enough to just "get them moving," as we hear so many coaches say at practices.
Each joint has different needs in warm-ups. Ankles, hips and thoracic spine need to be mobilized, while the knees, lumbar spine and shoulders need to be stabilized.
In full truth, shoulders need mobility as well, but never without stability!
Here's a simple, joint by joint warm-up progression you can do anywhere:
1. Ankles (mobility) - Stand facing a wall, hands on it at chest height. Slide one foot back, keeping the heel down. Bend the rear knee so it moves toward the wall until it feels "stuck." Then rock it back and forth without allowing the heel to come off the floor. Push just a little past the sticking point each time. Do 10-20 reps on each side.
2. Hip Mobility (Knee stability) - Stand square, with the feet under the hips. Take a short step to one side, making sure the hip moves out over the heel/knee as you do. Squat about 1/4 of the way down, then push through the heel coming up. Reset and go the other way. Do 12 in each direction. Hip Circles - Stand near a wall. Lift one knee up to belt height. Move it out to the side, without turning the body. Making a circle, return it to the front without putting the foot down. Repeat 10 times on each leg. Put hands on the wall for balance if needed.
3. Lumbar Spine (Stability) - Do not do rotational stretches for the lower back! They destabilize the spine, creating MORE tightness and pain, not less. Try single leg floor bridges for lumbar spinal stability: Lie on the floor with your knees bent and your bellybutton tucked in. Press your low back to the floor. Cross one ankle over the other knee. Press the other heel into the floor, squeeze the glute and slowly lift yourself off the floor. Keep the low back flat and the abs drawn. Repeat 6-8 times on each side. If you have trouble with this on one leg, put your hands on the floor for stability, or do them on 2 legs.
4. Thoracic Spine (mobility) - Poor mobility in the upper spine will lead to pain in the neck and reduced shoulder and neck mobility. Use a high density foam roller between the shoulder blades, with the hands interlocked behind the head. This will open the scapula and allow access to the T-spine. 30-60 seconds each for 2 reps.
Click here: All-Star Sports Academy One Week Trial!
The way to approach a solid warm-up.
Ankles, knees, hips, lumbar spine, thoracic spine (upper back & neck) and shoulders.
These are the areas that should be addressed in every warm-up. But it's not enough to just "get them moving," as we hear so many coaches say at practices.
Each joint has different needs in warm-ups. Ankles, hips and thoracic spine need to be mobilized, while the knees, lumbar spine and shoulders need to be stabilized.
In full truth, shoulders need mobility as well, but never without stability!
Here's a simple, joint by joint warm-up progression you can do anywhere:
1. Ankles (mobility) - Stand facing a wall, hands on it at chest height. Slide one foot back, keeping the heel down. Bend the rear knee so it moves toward the wall until it feels "stuck." Then rock it back and forth without allowing the heel to come off the floor. Push just a little past the sticking point each time. Do 10-20 reps on each side.
2. Hip Mobility (Knee stability) - Stand square, with the feet under the hips. Take a short step to one side, making sure the hip moves out over the heel/knee as you do. Squat about 1/4 of the way down, then push through the heel coming up. Reset and go the other way. Do 12 in each direction. Hip Circles - Stand near a wall. Lift one knee up to belt height. Move it out to the side, without turning the body. Making a circle, return it to the front without putting the foot down. Repeat 10 times on each leg. Put hands on the wall for balance if needed.
3. Lumbar Spine (Stability) - Do not do rotational stretches for the lower back! They destabilize the spine, creating MORE tightness and pain, not less. Try single leg floor bridges for lumbar spinal stability: Lie on the floor with your knees bent and your bellybutton tucked in. Press your low back to the floor. Cross one ankle over the other knee. Press the other heel into the floor, squeeze the glute and slowly lift yourself off the floor. Keep the low back flat and the abs drawn. Repeat 6-8 times on each side. If you have trouble with this on one leg, put your hands on the floor for stability, or do them on 2 legs.
4. Thoracic Spine (mobility) - Poor mobility in the upper spine will lead to pain in the neck and reduced shoulder and neck mobility. Use a high density foam roller between the shoulder blades, with the hands interlocked behind the head. This will open the scapula and allow access to the T-spine. 30-60 seconds each for 2 reps.
Order Your Own
5. Shoulders (stability) - Wall slides work very well for the complex relationship between the gleno-humeral joint and the scapula. Stand with your back to a wall. Flatten and retract the shoulder blades, and lift the arms so the elbows are at your side, with the arm flat against the wall. Slide the arms up, without losing contact with the wall, while keeping the shoulder blades retracted and against the wall. Use the fullest possible range of motion you can without losing wall contact with the forearms and scapula. Don't be surprised if you can't do it at first, or you cramp up trying. Do 8-10 reps.
Using a joint by joint approach to warming up will assure that your system is ready for whatever you throw at it. Treat your joints right and they will respond by increasing athletic performance and letting you improve faster than ever before!
If you're interested in learning more about amazing athletic performance, contact us for a complimentary one week trial in any of our breakthrough programs!
Using a joint by joint approach to warming up will assure that your system is ready for whatever you throw at it. Treat your joints right and they will respond by increasing athletic performance and letting you improve faster than ever before!
If you're interested in learning more about amazing athletic performance, contact us for a complimentary one week trial in any of our breakthrough programs!
Monday, April 20, 2009
Coach off the excess weight
Researchers at Duke University Medical School have "discovered" something our clients have known for years.
Their research reinforces our belief that working with a professional to lose body fat, change your body shape and develop healthy habits results in better, well, better results!!
They studied people who lost at least 8.8 lbs over a six month weight-loss phase. Lo and behold, the group that worked with a fitness/diet professional kept off more of the unwanted weight than any other group!
Frankly, we're not surprised! Our clients tell us that it's easier to keep off unwanted pounds when you have someone who cares about your results guiding and helping you to your goals.
THAT is the essence of why our programs work. We care about your results, and the programs are easy to follow and FUN!
Speaking of fun and effective body transformation programs, have you registered for the amazing
Get a Swimsuit Ready Body by July 4th! kickoff session yet?
What are you waiting for?
For a teeny tiny $10 registration fee, you'll walk away with over $75 in bonuses (we just added "A Woman's Fat Loss Strategy", a 10 step eating, diet and lifestyle guide to the body you want. It's a $20 value, and it's included as a bonus for registering for the May 1st, 7:30 PM Kickoff Session!)
May 1st, 7:30 PM at our Strength & Conditioning Center at 1856 Route 9, Toms River
$10 registration for the kickoff, and we promise some awesome stuff that night!
Over $75 worth of bonuses just for registering and taking the first step!
See you there, and then we'll see YOU showing off this summer!
_________________________________________________________________
A quick and very useful recipe today:
Better Butter!
This is the best butter replacement we’ve ever found. It requires you to do a little work, but the rewards in taste and good health are well worth it!
Ingredients
2 cups Extra Virgin Olive Oil
2 cups softened organic (salted or unsalted) butter
Preparation
Place the ingredients into a large mixing bowl. Using a power beater, slowly blend the olive oil and butter together.
Blend until the mixture is smooth.
Transfer contents of bowl into several table serving-size containers.
Place in refrigerator until firm like butter.
Use it just like butter, as well as for cooking lubrication and as a substitute for olive oil in cooking meats and vegetables, if desired.
Nutrition Info (approx. for 1 Tbsp
Calories ---- 110
Fat Calories ---- 110
Total Fat ---- 12.5 grams
Saturated Fat ---- 4.5 grams
Monounsaturated Fat ----- 5.5 grams
Polyunsaturated Fat ----- .75 grams
Their research reinforces our belief that working with a professional to lose body fat, change your body shape and develop healthy habits results in better, well, better results!!
They studied people who lost at least 8.8 lbs over a six month weight-loss phase. Lo and behold, the group that worked with a fitness/diet professional kept off more of the unwanted weight than any other group!
Frankly, we're not surprised! Our clients tell us that it's easier to keep off unwanted pounds when you have someone who cares about your results guiding and helping you to your goals.
THAT is the essence of why our programs work. We care about your results, and the programs are easy to follow and FUN!
Speaking of fun and effective body transformation programs, have you registered for the amazing
Get a Swimsuit Ready Body by July 4th! kickoff session yet?
What are you waiting for?
For a teeny tiny $10 registration fee, you'll walk away with over $75 in bonuses (we just added "A Woman's Fat Loss Strategy", a 10 step eating, diet and lifestyle guide to the body you want. It's a $20 value, and it's included as a bonus for registering for the May 1st, 7:30 PM Kickoff Session!)
May 1st, 7:30 PM at our Strength & Conditioning Center at 1856 Route 9, Toms River
$10 registration for the kickoff, and we promise some awesome stuff that night!
Over $75 worth of bonuses just for registering and taking the first step!
See you there, and then we'll see YOU showing off this summer!
_________________________________________________________________
A quick and very useful recipe today:
Better Butter!
This is the best butter replacement we’ve ever found. It requires you to do a little work, but the rewards in taste and good health are well worth it!
Ingredients
2 cups Extra Virgin Olive Oil
2 cups softened organic (salted or unsalted) butter
Preparation
Place the ingredients into a large mixing bowl. Using a power beater, slowly blend the olive oil and butter together.
Blend until the mixture is smooth.
Transfer contents of bowl into several table serving-size containers.
Place in refrigerator until firm like butter.
Use it just like butter, as well as for cooking lubrication and as a substitute for olive oil in cooking meats and vegetables, if desired.
Nutrition Info (approx. for 1 Tbsp
Calories ---- 110
Fat Calories ---- 110
Total Fat ---- 12.5 grams
Saturated Fat ---- 4.5 grams
Monounsaturated Fat ----- 5.5 grams
Polyunsaturated Fat ----- .75 grams
Saturday, April 18, 2009
What a Week!
WOW!
It was a big week for All-Star Sports Academy athletes!
>> Dave DalCortivo signed to play Juniors Hockey with the Philadelphia Revolution!
>> Meredith Kalinowski leads the undefeated Toms River South Girls Lacrosse team to 3 victories, scoring 25 goals and 9 assists along the way!
Meredith also set a TRS Girls Lacrosse single-game scoring record on Thursday, tallying a stupefying 9 goals and 3 assists in a 16-3 victory over Toms River East! WOW!
>> Tatum Coffey (TRN) lit things up on the Lacrosse field, as well.
>> Mike Bodden continues to have a solid year for MonDon Baseball.
>> Anthony LaCava is tearing the cover off the ball on the diamond over at Toms River North.
>> Ben Nogiewich is having a solid year on the Volleyball court at Toms River South.
>> Fresh in from Miami Beach is the following news:
Ashley Conroy scored personal bests in the 100 freestyle and the 100 backstroke at the YMCA National meet!
Ashley Conroy cruises to a personal best 59.59 in
the 100 backstroke at the YMCA nationals in Miami Beach
She swam Ocean County YMCA record times in both events! Ashley cruised to a 59.59 second 100 backstroke and a blazing 53.97 in the 100 free!!
As if that wasn't enough, just before she left for Miami Beach, Ashely was awarded the team MVP Trophy at the Monsignor Donovan Swim Team Banquet!! She owns the MonDon 100 backstroke record, at 59.44 seconds!
Each of these athletes, like the hundreds of others who call All-Star Sports Academy their training home, are tasting success because of their work ethic, good training habits and sheer desire to win!
All-Star Sports Academy congratulates them all! If you're having success in your sport, whether it's club, league or scholastic, be sure to tell us, and we'll put your exploits in these pages, as well!
Do you want to taste victory and success, too? We're here to help! Simply Contact Us and we'll set you up with a free, one week trial membership at All-Star Sports Academy!
Hey, we're making it as easy as we can for YOU to get into All-Star!!
It was a big week for All-Star Sports Academy athletes!
>> Dave DalCortivo signed to play Juniors Hockey with the Philadelphia Revolution!
>> Meredith Kalinowski leads the undefeated Toms River South Girls Lacrosse team to 3 victories, scoring 25 goals and 9 assists along the way!
Meredith also set a TRS Girls Lacrosse single-game scoring record on Thursday, tallying a stupefying 9 goals and 3 assists in a 16-3 victory over Toms River East! WOW!
>> Tatum Coffey (TRN) lit things up on the Lacrosse field, as well.
>> Mike Bodden continues to have a solid year for MonDon Baseball.
>> Anthony LaCava is tearing the cover off the ball on the diamond over at Toms River North.
>> Ben Nogiewich is having a solid year on the Volleyball court at Toms River South.
>> Fresh in from Miami Beach is the following news:
Ashley Conroy scored personal bests in the 100 freestyle and the 100 backstroke at the YMCA National meet!
Ashley Conroy cruises to a personal best 59.59 in
the 100 backstroke at the YMCA nationals in Miami Beach
As if that wasn't enough, just before she left for Miami Beach, Ashely was awarded the team MVP Trophy at the Monsignor Donovan Swim Team Banquet!! She owns the MonDon 100 backstroke record, at 59.44 seconds!
Each of these athletes, like the hundreds of others who call All-Star Sports Academy their training home, are tasting success because of their work ethic, good training habits and sheer desire to win!
All-Star Sports Academy congratulates them all! If you're having success in your sport, whether it's club, league or scholastic, be sure to tell us, and we'll put your exploits in these pages, as well!
Do you want to taste victory and success, too? We're here to help! Simply Contact Us and we'll set you up with a free, one week trial membership at All-Star Sports Academy!
Hey, we're making it as easy as we can for YOU to get into All-Star!!
Wednesday, April 15, 2009
One of the essentials
For what seems like forever, the fitness industry has been trying to come up with a "better" exercise for integrated core and upper body strength than the push-up.
With all the fancy-schmancy machines and exercise toys on the market, the bottom line remains the same.
The push-up is still king when it comes to developing core stabilization, strength and power! Every single athlete, regardless of sport, should master the push up and include it in their training program!
Now that's not saying that all you have to do to get killer core strength is your basic 2 arm, 2 leg, straight-up-and-down military style push-up.
But too many trainers think they can improve their athletes' strength and power by jumping right to the "cool" exercises, instead of mastering the basics and then progressing to more advanced techniques.
I know, you're saying "yeah, yeah, I know. I've heard you say it a million times!"
Really, then why do most athletes look like a seal begging for fish when they try even a straightforward push-up?
Here's a little video we put together about push-ups and some variations.
Watch closely. If you can't master the very first one, don't move on to any of the others. Well, except maybe the very last one, since it really requires NO athletic skill that I'm aware of.
As an aside, the athlete you'll see in the first segment was able to do about 6 of the push-ups you see early on with me. Within weeks, he could do 20-25 at a clip. Yeah, they're THAT effective! Enjoy!
After you watch, and you're ready to learn how to do the push-up and about 200 variations correctly, as well as get in the best athletic shape of your life, go here: http://www.allstarsportsacademynj.com/free-trial-membership
We'll see YOU at All-Star Sports Academy!
PS...If you're not using Prograde Workout Shake as a pre- or post-workout meal replacement, you might be eating garbage!
With all the fancy-schmancy machines and exercise toys on the market, the bottom line remains the same.
The push-up is still king when it comes to developing core stabilization, strength and power! Every single athlete, regardless of sport, should master the push up and include it in their training program!
Now that's not saying that all you have to do to get killer core strength is your basic 2 arm, 2 leg, straight-up-and-down military style push-up.
But too many trainers think they can improve their athletes' strength and power by jumping right to the "cool" exercises, instead of mastering the basics and then progressing to more advanced techniques.
I know, you're saying "yeah, yeah, I know. I've heard you say it a million times!"
Really, then why do most athletes look like a seal begging for fish when they try even a straightforward push-up?
Here's a little video we put together about push-ups and some variations.
Watch closely. If you can't master the very first one, don't move on to any of the others. Well, except maybe the very last one, since it really requires NO athletic skill that I'm aware of.
As an aside, the athlete you'll see in the first segment was able to do about 6 of the push-ups you see early on with me. Within weeks, he could do 20-25 at a clip. Yeah, they're THAT effective! Enjoy!
After you watch, and you're ready to learn how to do the push-up and about 200 variations correctly, as well as get in the best athletic shape of your life, go here: http://www.allstarsportsacademynj.com/free-trial-membership
We'll see YOU at All-Star Sports Academy!
PS...If you're not using Prograde Workout Shake as a pre- or post-workout meal replacement, you might be eating garbage!
Tuesday, April 14, 2009
Want better workouts (and results?)
Then you have to warm up and get flexible!
Today's post is short and sweet. In our Sports Performance Center everyone warms up and uses flexibility training to improve performance and results.
Now, there's a gulf of difference between stretching and flexibility training
Stretching is simply applying pressure against the muscle's natural response (called a myotatic stretch response) until the fibers of the muscle begin to lengthen. This may or may not always be a good idea.
Flexibility training is the process by which we develop the ability within a muscle, muscle group or around a joint to move within a full range of motion (ROM) with stability and without limitation, at varying speeds and in all planes of motion.
How do we do that? Good question! First, we need to get muscles warm. We can do this with some simple movement exercises, like skipping, light jogging and lunges for the lower body and push up rotations, rotational punching and light medicine ball work for the upper body.
Warm-up movements should be performed with 2 ends in mind: 1.) create blood flow to muscles and joints, and 2.) reinforce proper functional movement patterns.
Beginning with a solid functional warm-up will help create and reinforce the kind of functional ROM athletes (and everyone else!) need to improve sports performance.
We do recommend and program in some "stretches" in the warm-up phase. These, however, are usually integrated into the movements we're using, or directly related to them. More on those next week.
If you'd like more information on this topic, contact us through the website: http://www.allstarsportsacademynj.com
To get a complimentary one week trial in any of our breakthrough training programs, click here:
All-Star trial week
And don't forget! May 1st at 7:30 PM, we'll be hosting the kickoff session for Get a Swimsuit-ready Body by July 4th!!
Click here to reserve your seat: http://tinyurl.com/Swimsuitready
For a $10 registration, you'll walk away with over $60 in bonuses to help you look hot, hot, hot this summer!!
Today's post is short and sweet. In our Sports Performance Center everyone warms up and uses flexibility training to improve performance and results.
Now, there's a gulf of difference between stretching and flexibility training
Stretching is simply applying pressure against the muscle's natural response (called a myotatic stretch response) until the fibers of the muscle begin to lengthen. This may or may not always be a good idea.
Flexibility training is the process by which we develop the ability within a muscle, muscle group or around a joint to move within a full range of motion (ROM) with stability and without limitation, at varying speeds and in all planes of motion.
How do we do that? Good question! First, we need to get muscles warm. We can do this with some simple movement exercises, like skipping, light jogging and lunges for the lower body and push up rotations, rotational punching and light medicine ball work for the upper body.
Warm-up movements should be performed with 2 ends in mind: 1.) create blood flow to muscles and joints, and 2.) reinforce proper functional movement patterns.
Beginning with a solid functional warm-up will help create and reinforce the kind of functional ROM athletes (and everyone else!) need to improve sports performance.
We do recommend and program in some "stretches" in the warm-up phase. These, however, are usually integrated into the movements we're using, or directly related to them. More on those next week.
If you'd like more information on this topic, contact us through the website: http://www.allstarsportsacademynj.com
To get a complimentary one week trial in any of our breakthrough training programs, click here:
All-Star trial week
And don't forget! May 1st at 7:30 PM, we'll be hosting the kickoff session for Get a Swimsuit-ready Body by July 4th!!
Click here to reserve your seat: http://tinyurl.com/Swimsuitready
For a $10 registration, you'll walk away with over $60 in bonuses to help you look hot, hot, hot this summer!!
Thursday, March 5, 2009
Big squats and crappy speed
Lots of athletes today, at all levels of competition, seem immensely "strong."
How do they define strong? Big bench, big squat. Maybe, just maybe by also measuring dead lift and power clean numbers.
The problem? All those "strong" athletes are getting left in the dust by the fast ones!
Let's face it, in sports, SPEED KILLS!
In truth, it's not even speed that matters so much in sports, it's acceleration!
So why are so many athletes who are "hitting the weight room" consistently STILL getting smoked by athletes putting in "less work"?
Listen closely...ready?
ABSOLUTE STRENGTH (the ability to move a lot of weight once) doesn't automatically translate to higher SPEED STRENGTH (the ability to produce the strength required to move the body or it's parts quickly in a sustained motion)!!
That's why all those hours "in the gym" don't create faster, more powerful athletes. Too often, traditional training programs focus too myopically on the "product" of weight training (moving weight) and not nearly enough on the real desired result (better athletic performance.)
Here's an excerpt from an article by a guy I deeply respect, Mike Boyle (Trainer to the BU Men's Hockey program, among others):
"Many athletes can squat large amounts of weight. Far fewer athletes seem able to run fast. Any student of speed will tell you that many of the strength exercises commonly recommended for speed development work hip extension but not HIP HYPEREXTENSION. In running speed all of the force production is from hip hyperextenison. The ability to apply force to the ground and create forward movement can only occur when the foot is placed under the center of mass and pushed back. Although squats, etc. will train the muscles involved, the training is not specific to the act of sprinting."
If you'd like to develop the kind of acceleration ability that will separate you from the rest of the athletic pack, contact us at http://www.allstarsportsacademynj.com/contact
We'll be happy to set you up with a free trial week, so you can actually feel the difference!
How do they define strong? Big bench, big squat. Maybe, just maybe by also measuring dead lift and power clean numbers.
The problem? All those "strong" athletes are getting left in the dust by the fast ones!
Let's face it, in sports, SPEED KILLS!
In truth, it's not even speed that matters so much in sports, it's acceleration!
So why are so many athletes who are "hitting the weight room" consistently STILL getting smoked by athletes putting in "less work"?
Listen closely...ready?
ABSOLUTE STRENGTH (the ability to move a lot of weight once) doesn't automatically translate to higher SPEED STRENGTH (the ability to produce the strength required to move the body or it's parts quickly in a sustained motion)!!
That's why all those hours "in the gym" don't create faster, more powerful athletes. Too often, traditional training programs focus too myopically on the "product" of weight training (moving weight) and not nearly enough on the real desired result (better athletic performance.)
Here's an excerpt from an article by a guy I deeply respect, Mike Boyle (Trainer to the BU Men's Hockey program, among others):
"Many athletes can squat large amounts of weight. Far fewer athletes seem able to run fast. Any student of speed will tell you that many of the strength exercises commonly recommended for speed development work hip extension but not HIP HYPEREXTENSION. In running speed all of the force production is from hip hyperextenison. The ability to apply force to the ground and create forward movement can only occur when the foot is placed under the center of mass and pushed back. Although squats, etc. will train the muscles involved, the training is not specific to the act of sprinting."
If you'd like to develop the kind of acceleration ability that will separate you from the rest of the athletic pack, contact us at http://www.allstarsportsacademynj.com/contact
We'll be happy to set you up with a free trial week, so you can actually feel the difference!
Tuesday, February 24, 2009
Watch out for these two
One of the fun things about working with youth athletes is that they tend to be real characters.
Sometimes, they take the "character" part pretty far.
It doesn't always work out. Many times, though, it's pretty darned entertaining.
This was one of those times. In the video linked below, you're going to meet 2 hard-working
female athletes who like to have fun. They often fall into the "entertaining" category, but this
was a real winner!
Go watch the video, it's all of 40 seconds long, and sure to leave you chuckling.
After, if you want to know how they have so much fun "at the gym," you can contact us here:
All-Star Sports Academy Contact
Prefer something more "serious?" Try this video:
Then, if you want to learn and do moves like this one, contact us here:
All-Star Sports Academy Contact
Silly and fun or serious...the bottom line is All-Star Sports Academy gets results!
We'll see YOU at All-Star Sports Academy!
Phil, Brian and Sean
All-Star Sports Academy
http://www.allstarsportsacademynj.com
PS...We're celebrating our one year anniversary! Watch for out email on Thursday regarding
our absolutely insane, unbelievable, off-our-meds anniversary offer! It'll only be available for
a very short time, so you'll wanna jump on it!
PSS...Don't forget, we're still looking for baseball players for our Central Jersey Baseball Academy
League 11U, 12U and 13U teams. This is a truly unique travel baseball league! Go here for more info:
All-Star Sports Academy CJBAL
Sometimes, they take the "character" part pretty far.
It doesn't always work out. Many times, though, it's pretty darned entertaining.
This was one of those times. In the video linked below, you're going to meet 2 hard-working
female athletes who like to have fun. They often fall into the "entertaining" category, but this
was a real winner!
Go watch the video, it's all of 40 seconds long, and sure to leave you chuckling.
After, if you want to know how they have so much fun "at the gym," you can contact us here:
All-Star Sports Academy Contact
Prefer something more "serious?" Try this video:
Then, if you want to learn and do moves like this one, contact us here:
All-Star Sports Academy Contact
Silly and fun or serious...the bottom line is All-Star Sports Academy gets results!
We'll see YOU at All-Star Sports Academy!
Phil, Brian and Sean
All-Star Sports Academy
http://www.allstarsportsacademynj.com
PS...We're celebrating our one year anniversary! Watch for out email on Thursday regarding
our absolutely insane, unbelievable, off-our-meds anniversary offer! It'll only be available for
a very short time, so you'll wanna jump on it!
PSS...Don't forget, we're still looking for baseball players for our Central Jersey Baseball Academy
League 11U, 12U and 13U teams. This is a truly unique travel baseball league! Go here for more info:
All-Star Sports Academy CJBAL
Monday, February 16, 2009
Old gloves, bats, cleats never die
Do you have used bats, gloves, cleats or baseball pants taking up room in your garage, basement or closet?
Toms River East Little League is asking you to help "recycle" them!
If you've outgrown it, replaced it or no longer need it, bring it to the TRELL Equipment Swap Drive for 2009!
It's a sensible and practical way to get the most out of your no-longer-needed items!
Bring any or all items (no helmets, please!) to the TRELL indoor practice facility on Saturday, February 21st,
2009 from 10 AM til 2 PM!
Then, any player, parent, coach or league member who can use the equipment will be able to get it F.R.E.E!
on Saturday, February 28 from 10 AM til 2 PM at the TRELL indoor facility!
All-Star Sports Academy is sponsoring this great event by providing twenty (20) complimentary one month
sports fitness memberships, to be distributed by a drawing from among all who contribute equipment!
For more information, go to http://www.tomsriverblacksox.tv or http://www.leaguelineup.com/trell
We'll see you at TRELL on Saturday!
Phil, Brian and Sean
All-Star Sports Academy
PS...Don't forget! Registration is now taking place for the CJBAL 11U, 12U and 13U All-Star Sports Academy
Travel Baseball Teams! This is a unique developmental travel ball opportunity for all players!
http://www.allstarsportsacademynj.com
Toms River East Little League is asking you to help "recycle" them!
If you've outgrown it, replaced it or no longer need it, bring it to the TRELL Equipment Swap Drive for 2009!
It's a sensible and practical way to get the most out of your no-longer-needed items!
Bring any or all items (no helmets, please!) to the TRELL indoor practice facility on Saturday, February 21st,
2009 from 10 AM til 2 PM!
Then, any player, parent, coach or league member who can use the equipment will be able to get it F.R.E.E!
on Saturday, February 28 from 10 AM til 2 PM at the TRELL indoor facility!
All-Star Sports Academy is sponsoring this great event by providing twenty (20) complimentary one month
sports fitness memberships, to be distributed by a drawing from among all who contribute equipment!
For more information, go to http://www.tomsriverblacksox.tv or http://www.leaguelineup.com/trell
We'll see you at TRELL on Saturday!
Phil, Brian and Sean
All-Star Sports Academy
PS...Don't forget! Registration is now taking place for the CJBAL 11U, 12U and 13U All-Star Sports Academy
Travel Baseball Teams! This is a unique developmental travel ball opportunity for all players!
http://www.allstarsportsacademynj.com
Tuesday, February 10, 2009
Team Training
Why let All-Star Sports Academy develop and run YOUR Team Training program?
The facts are:
The facts are:
- Teams that train together year round perform better! Many collegiate and even high school teams have a year-round training program in place. Available to everyone, these programs guarantee progressive athletic skill-set improvement. Pairing this development with the reinforcement of sport-specific skills assures maximal off-season and pre-season improvement!
- Teams that have a scientifically rational, progressive training system suffer fewer early injuries! The truth is that when athletes enter their seasons ready to play and at maximal conditioning levels, their teams suffer fewer injuries in the tryout/pre-season prep phase.
- Teams with organized in-season training programs suffer fewer injuries during the season! In 2005, the University of Maryland men's soccer team used an in-season program of 30-35 minutes of functional sports fitness training 3 times a week. In that season, Maryland won the National Championship! They reduced their injury rate, increased output on the field, and basically blew by their opponents!
- Teams that train functionally improve fastest! Functional Sports Fitness Training is the fastest and most efficient way to convert physical and athletic skills into sport-specific skill mastery! Core training feeds strength training. Strength training feeds power training. Power training feeds speed and agility training. The combined athletic skill-sets make it easier for athletes to master sport-specific skills and apply them at game time.
- Teams that train together overcome adversity and have more fun! When they work hard together, they're ready to take it to the field, court or ice together! Challenges become minimized and victory simply becomes part of the team culture! Isn't that why we play our sports? Because winning is more fun than losing?!?
Tuesday, January 20, 2009
Rotational power is the key!
The key to what? The key to hitting well and with control is rotational power! The ability to deliver power through the hips, trunk and shoulders will make you a more dangerous and effective hitter. Period!
Having rotational power will also help you become faster on the basepaths and in fielding.
Rotation is a large part of turning to sprint, moving to a hit ball and even throwing or pitching.
Rotational power can be developed through training, if the proper movements and exercises are used.
We recommend a stability-to-strength-to-power continuum. This means mastering movements before adding higher external loads.
Because everyone wants to know "what to do," here are some examples, along with "how to do" them.
Here at All-Star Sports Academy, we use these and hundreds more to make baseball and softball players dangerous to opponents and assets to their teams!
Come learn how we can give you the same advantage! Contact us here for a one week trial!
Having rotational power will also help you become faster on the basepaths and in fielding.
Rotation is a large part of turning to sprint, moving to a hit ball and even throwing or pitching.
Rotational power can be developed through training, if the proper movements and exercises are used.
We recommend a stability-to-strength-to-power continuum. This means mastering movements before adding higher external loads.
Because everyone wants to know "what to do," here are some examples, along with "how to do" them.
- Russian twist - (Stability) Sit on the floor with the knees bent at 45 degrees. Reach the arms out in front, with the palms together. Rotate the shoulders and trunk without letting the knees move side to side. Turn as far as possible without losing your seated position. Move only as fast as you can while controlling position. Each rep should take 5-6 seconds (side to side) to complete. (Strength) Move faster, about 3-4 seconds per rep. Once you master that speed, add a light medicine ball. (Power) Increse the weight of the ball, or perhaps even use a lightly weighted short bar (body bars are great for this.) Try adding side-anchored resistance.
- Tube or cable chop - (Stability) Whether using a rubber tube anchored on a wall or other stable point, keep the knees bent while standing facing forward, handle over your right shoulder. Pull the handle across your body to just below your left hip. Perform equal numbers of reps in both directions. (Strength/Power) Increase the load (weight or tube thickness) and speed. Variation - Try anchoring the apparatus at various heights and moving in the opposite direction. Always draw the belly button in to activate the abs and create more stability/strength.
- MB Wall Toss - (Stability) Stand perpendicular to a wall with a light medicine ball. With the feet shoulder width and the ball held in extended hands/arms, turn the shoulders slowly away from the wall. Allow the foot nearest the wall to come just off the floor. Rotate back toward the wall at a moderate speed, tossing the ball against the wall. When it comes back to you, catch it in extended hands/arms, using rotation away from the wall to gradually decrease its' speed. Slow the ball to a stop and then repeat the toss. Total rep time should be 4-5 seconds. Master control from both directions, then increase ball weight. (Strength) Move at a speed that creates a 2-3 second rep. (Power) Move at an explosive speed, repeating reps as quickly as possible. Perform equal numbers of reps per side.
Here at All-Star Sports Academy, we use these and hundreds more to make baseball and softball players dangerous to opponents and assets to their teams!
Come learn how we can give you the same advantage! Contact us here for a one week trial!
Friday, January 9, 2009
Train to play to win!
"When my season starts, I want to be ready to win!"
That's what athletes tell us. A lot!
My advice? Be ready to win now!
DECIDE that you are going to win!
DECIDE that you will do absolutely everything within your power to prepare to win!
DECIDE that you will go all out, every time, to insure victory!
DECIDE that, win or lose, every game or match or meet will be a learning opportunity for you!
Then, decide that you're ready to start training like you're thinking!
Training to win...training to excel and enjoy the ride!
Contact us here: All-Star Sports Academy Starter Page
We'll tell you how to get started acting on your decision.
We'll see YOU at All-Star Sports Academy!
That's what athletes tell us. A lot!
My advice? Be ready to win now!
DECIDE that you are going to win!
DECIDE that you will do absolutely everything within your power to prepare to win!
DECIDE that you will go all out, every time, to insure victory!
DECIDE that, win or lose, every game or match or meet will be a learning opportunity for you!
Then, decide that you're ready to start training like you're thinking!
Training to win...training to excel and enjoy the ride!
Contact us here: All-Star Sports Academy Starter Page
We'll tell you how to get started acting on your decision.
We'll see YOU at All-Star Sports Academy!
Wednesday, January 7, 2009
Tune up for the 2009 Season at 15% off!
That's right! Get ready for the 2009 softball season with the very best, most cutting edge instruction available anywhere...at 15% off our regular rates!!
By now you might have heard that things are a little rough out there...on the field and in the economy!
All-Star Sports Academy Softball Training Center, located at 2214 Route 37 E, Toms River, NJ, is helping out on both fronts!
Players get what they need:
Here's a breakdown of our rates, and what you save:
Small Stars (under 10)
4 lessons - $179 (reduced from $210)
8 lessons - $345 (reduced from $405)
12 lessons - $505 (reduced from $595)
Majors (10+)
4 lessons - $195 (reduced from $230)
8 lessons - $374 (reduced from $440)
12 lessons - $540 (reduced from $635)
Would you prefer semi-private lessons? 2-3 buddies can get instruction together for only $25 per lesson! Just purchase a package of 4 or more semi-private lessons to get this incredible rate!
Why should you spend $70, $80 or more on lessons that don't work?
We're giving you until January 21st to get the best for less!!
Contact us here All-Star Sports Academy Softball Contact and tell us you're interested in a lesson package and we'll arrange a no-cost skills assessment or 30 minute session, just so we can get to know each other!
We'll see YOU and your diamond athlete at All-Star Sports Academy's Softball Training Center!
By now you might have heard that things are a little rough out there...on the field and in the economy!
All-Star Sports Academy Softball Training Center, located at 2214 Route 37 E, Toms River, NJ, is helping out on both fronts!
Players get what they need:
- Great hitting skills! - Make contact and drive the ball...at will!
- Perfect throwing mechanics! - Put the ball on target with laser speed and precision!
- Awesome fielding ability! - Run down fly balls...cut off base hits in the hole...become a hitter's worst nightmare!
- Deadly baserunning skills! - Get more bases...score more runs...become the runner everyone else worries about!
- Incredible pitching skills and mechanics! - Gain the velocity, location, precision and mound skills to shut down opposing batters...and teams!
- A Winning Attitude! - Become the player coaches love, players follow and your opponents respect but hate to play against!
Here's a breakdown of our rates, and what you save:
Small Stars (under 10)
4 lessons - $179 (reduced from $210)
8 lessons - $345 (reduced from $405)
12 lessons - $505 (reduced from $595)
Majors (10+)
4 lessons - $195 (reduced from $230)
8 lessons - $374 (reduced from $440)
12 lessons - $540 (reduced from $635)
Would you prefer semi-private lessons? 2-3 buddies can get instruction together for only $25 per lesson! Just purchase a package of 4 or more semi-private lessons to get this incredible rate!
Why should you spend $70, $80 or more on lessons that don't work?
We're giving you until January 21st to get the best for less!!
Contact us here All-Star Sports Academy Softball Contact and tell us you're interested in a lesson package and we'll arrange a no-cost skills assessment or 30 minute session, just so we can get to know each other!
We'll see YOU and your diamond athlete at All-Star Sports Academy's Softball Training Center!
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