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!!

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!

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

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

Team Training

Why let All-Star Sports Academy develop and run YOUR Team Training program?

The facts are:

1. 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!
2. 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.
3. 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!
4. 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.
5. 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?!?

Coaches!! Let's get started now! Contact us and we'll help you get your Team Training Program on track to get real results!!