1-Leg Squats check a lot of boxes. ✅Knee & Hip stability ✅Knee & Hip strength ✅Stabilization in all three planes ✅Ankle mobility ✅Zero spinal loading ✅Extremely low back friendly ✅Can easily regress by shortening the range of motion ✅Can easily progress by adding load via chains, vests, or an anteriorly loaded weight We will usually … Continue reading 1-Leg Squats Check a Lot of Boxes

Principles stay the same across groups, but the methods (exercises) change based off the needs of the sport. Foe example, our pressing with volleyball is slightly different then other teams because of the potential shoulder related issues. A lot of other teams bench press, where volleyball performs more Landmine Presses, Push Ups and Bottoms Up … Continue reading How I Implement Pressing Contrast Work with Overhead Athletes

Not one of our “big rock” exercises by any means, but you’d be hard pressed to find a better movement for an overhead athlete. Checks a lot of boxes. ✅Scap Upward Rotation ✅Eccentric Control of Downward Rotation ✅Shoulder Friendly Pressing ✅Anti-Extension Core In a perfect world, the movement would have a fluid and smooth transition … Continue reading Push Up + Down Dog

If you are anything like me, you either personally have issues pressing overhead pain free or have a client/athlete that has issues overhead pain free. In my opinion, you have two options. 1️⃣, just don’t perform any true overhead pressing. There is no rule that says you have to overhead press in a strength program.  … Continue reading Pain Free Overhead Pressing with KB Bottoms Up Press?

Happy Monday after a beautiful weekend here in the northeast. Here are a few thoughts bouncing around in my head after a week of reading, podcasts, cruising social media and any other continuing ed. Enjoy! The world of strength and conditioning and the health/performance of the athletes we work with would be greatly enhanced if … Continue reading Monday Musings

Just like every other Sunday, we have another group of podcasts and articles to read and listen to that I have dived into. Like every other week, there was a ton of content out there both in written form and through podcasts. Enjoy! Podcasts Lot of awesome podcasts this week, so good that I'm not … Continue reading S&C Week in Review: 5/19

Are deadbugs simple and boring? Yup. But they are far from worthless for any athlete, but are even more beneficial in populations that find themselves stuck in an anterior pelvic tilt (🏒).in hockey populations that tend to find themselves stuck in an anterior pelvic tilt. Besides pushing more posterior pelvic tilting, Deadbugs can go a … Continue reading Why Deadbugs are a Staple in our Core Training

A question I get all the time ➖What do get ups do❓ ✔️ Improves shoulder stability ✔️ Improves hip mobility ✔️ Improves scapular upward rotation ✔️ Improves recruitment of the rotator cuff ✔️ Improves anterior core control ✔️ Exploits imbalances between sides of the body And probably a few other things that I didn’t think … Continue reading What Do Get Ups Do?

Here is a great exercise for people that need something a little more challenging then a traditional Body Saw in their Anti-Extension progression that Cressey Sports Performance posted a couple of weeks ago, that is MUCH more difficult then it looks. https://www.youtube.com/watch?v=icvIDHjCl9w

🗣 I think we’ve had it backwards all along — speed improves everything else, not everything else improves speed. ➖ Devan McConnell 🗣 Sprinting under 95% is like trying to bang a crooked nail. If you only sprint at 85% you won’t get the injury inoculation and you won’t get any faster. ➖ Mike Young … Continue reading Sprinting > Everything Else?