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!!

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.

1. 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.
2. 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.
3. 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.

Those are 3 simple ways to increase rotational strength and power.

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!