As you read in Tuesday’s post, this week marks the 2nd year anniversary of this website. I wanted to continue with the celebration by putting up a top 5 of the best videos I posted in this last year. Without further ado, here we go!
This is by far one of the toughest exercises you’ll ever try. A good way to work on single leg stability, endurance, and core stability all at once.
The KB Arm Bar is a great shoulder stability exercise. It also improves t-spine range of motion and you get a decent pec stretch if you’re somewhat restricted in that area.
This next one was just a deadlift video with a rotating angle to show that you can’t see everything happening by just coaching from the side. In this video, when standing from the side you can’t tell that Matt’s knees are coming in. Definitely important to keep in mind when coaching.
I made the following video not too long ago. It’s really just a quick way to fix compensations when trying to improve t-spine mobility.
Aaaaaannd last but not least…we were attempting to make a curling video on slideboards at Endeavor a couple weeks ago. We shot a couple of takes and this one was BY FAR the funniest! Sometimes at Endeavor we just like to have some fun…
Enough with the celebration now! I’ll be back with some fresh new content next week!
Don’t forget to sign up for my newsletter; it’s FREE and you’ll receive 3 bonuses on sports performance training!
It’s this time of year at Endeavor where our hockey players are slowly coming back for the off-season training. During the next 2 months or so, we’ll progressively welcome back our players, and by the time June rolls around we should be at full capacity and be extremely busy throughout the summer.
In the meantime, the current phase of the off-season is what we call “the early off-season” for the guys that are already back with us. These guys have the advantage of having a long off-season and plenty of time to not only improve their performance, but undo the damage they’ve put on their body throughout the season. And God knows how much damage a long hockey season can put on your body, especially on your hips. That’s why our early off-season phase focuses a lot more on re-establishing balance than it is about improving performance.
Hockey is a rotational sport, just like baseball, football (for quarterbacks), lacrosse, tennis and golf. One thing to understand is that the rotational movements occur almost exclusively in one direction. Over the course of a season, this accounts for many rotations when making passes and taking shots during all the practices and games the athlete takes part in. Rotations in the opposite direction are almost non-existent, and if you want to ensure better symmetry and balance throughout the body, there is definitely a need for rotational work on the non-dominant side.
The core exercises in a training program can be a good tool to help re-establish better balance. Even though our exercises are not purely rotational in nature (actually they are just the opposite; anti-rotation), the movement pattern and the muscles recruited are the same; they just happen to work in an isometric fashion.
That being said, instead of working both sides equally, we’ll double or triple the volume on the non-dominant side for all the anti-rotation core exercises we’re using. Just about any anti-rotation exercise can be used, but 2 of my favorites are the Belly Press and the Chop, both in the 1/2 kneeling position.
I really like the 1/2 kneeling position, especially in the early off-season because you get some lengthening of the hip flexors and some hip stability in the end range of motion. We’ll usually do 3 sets on the non-shooting side, and only one on the shooting side.
The concept can also be expanded with the rotational power work, with medicine ball throws and the like. Adding more sets on the non-dominant side will help re-establish some sort of balance around the hips, the shoulders and the core.
The early off-season is a good time to work on major imbalances and the damage done during the season before getting into heavy strength and power work throughout the summer, so it’s important to take advantage of it.
Enter your info below to receive my 3 FREE reports on sports performance training! Speed training, soft-tissue work and much more!!
Being a strength and conditioning coach is not much different than being a sports coach, a school teacher or even a music teacher. We all teach something. The skills or the material we teach is different, but in the end, it’s pretty much all the same. Kids will learn something from us that will make them better at something.
So in a way, we need to have a pretty good mastery of the material or the skills we teach. We also need to be able to communicate well in order to help the kids get better. Being a good player will not guarantee that you will be a good coach, or that you will be good at helping the kids become better at playing their sport.
But other than teaching kids to get better playing guitar, playing hockey, learning history, or improving the way they move and helping them get stronger, what are we there for? Being a teacher or a coach in whatever field is also about making an impact in kids lives.
No matter how old the kids you’re coaching or teaching are, kindergarten or college, you can make an impact. You can make an impact by making them better at what they do, but it goes far beyond that. Some kids need guidance, encouragement, rewards, better self-esteem, and sometimes just someone to talk to. The impact you can make in a kid’s life is huge. So many of the kids we train at Endeavor leave after training for a couple months with us with more confidence than they ever had, and sometimes it’s all it takes for them to become a better soccer player, baseball player, hockey player, etc.
Too often we underestimate the influence we can have on a young person’s life. Many habits, lifestyle changes and values can be taught through strength and conditioning, like any sport, discipline or school subject. Kids are very influenceable and very moldable and there lives are just waiting to be shaped by their parents, family, friends, coaches, teachers and whoever comes in their life.
One of the stories about a coach’s influence in an athlete’s life that I really like is the one of Cus D’Amato and the impact he had on boxing legend Mike Tyson. D’Amato, who was a nearly retired boxing manager took Tyson under his wing and made him one of the greatest boxers of all time.
Tyson with his late manager and mentor Cus D’Amato
With the help of D’Amato, Tyson found discipline, work ethic, respect and got his life together; D’Amato was the father figure he never had in his life. Tyson always attributed his success and rise to stardom to D’Amato who helped him have structure in his life. What is amazing about this story is that Tyson before D’Amato was a bum, who grew up in high-crime neighborhoods all is life, who has been arrested over 30 times by the time he was 13 and lost his mom at 16. Despite everything in his life that was pointing to him becoming a criminal, Tyson had the chance to cross path with D’Amato, who put him on right track and gave his life structure.
And if you’re not convinced of the positive impact of D’Amato in Tyson’s life, just take a look at how his career turned after D’Amato died in 1985, and after he fired Kevin Rooney in 1988 (who was his trainer under D’Amato); Tyson’s career started to decline, he started having problems inside and outside the ring and he never was the same boxer again.
Of course it is a peculiar situation, and you can’t expect all the kids you coach or teach to be little Mike Tysons who need someone to put them on the right path. But there is always a way you can impact a kid’s life in a way you can’t imagine.
How are you going to make an impact with your athletes today?
Get all the insights from the strength and conditioning world….plus 3 FREE reports on performance training for sports, simply by entering your info below!
As I’ve mentioned in the past, I’m a huge fan of random thoughts posts, both when I write for my own website and also when I read other people’s blogs. I think it’s a great way to transmit many different ideas/topics while keeping the read short. So without further, here’s my newest edition of random thoughts!
1. I just had my first article published on SportsRehabExpert.com last week. For those of you who don’t already know the website, it’s an amazing resource for fitness professionals from physical therapists, to chiropractors, to strength coaches. The website brings you THE MOST up-to-date information on sports and orthopedic rehab and injury prevention available on the internet. It is a membership site, but you can join today for only 1$! With names like Gray Cook, Mike Boyle, Eric Cressey, Mike Reinolds and Charlie Weingroff contributing to the website, you’d be crazy not to take advantage of this offer! Needless to say that I’m really excited about writing for SportsRehabExpert.com ; it is quite an honor for me to be lined up next to those big names! You can join today by clicking on the banner below.
2. A while ago, my colleague Eric Cressey posted a picture of his med ball graveyard.
Upon seeing that picture, I was like:”How is that possible to have this many cracked medicine balls?”. At the time, we had yet to have one pop at Endeavor! But that was almost a year ago. A hockey off-season and a baseball off-season later, we’re catching up!
We’re nowhere close to where Cressey Performance is yet, but it feels good to know that our athletes too can pop medicine balls!
3. I have only a couple spots left for my online program design services. If you’re looking for a quality program that will bring you the results and make you feel better than ever (read: pain and injury free), shoot me an e-mail and I’ll take care of you. Don’t settle for the cookie-cutter program you’ll find in a fitness magazine that won’t do anything for you anyway. Save yourself the hassle of writing your own program, and have someone write a smart, no B.S. program geared toward your specific needs and your specific goals. You’ll achieve your fitness goals way faster than you ever thought possible! Visit my Services page for more details.
4. I’ve been food shopping at Whole Foods for a little while now, and I must say it is the smartest nutrition related decision I could have made. For those who live outside the US, Whole Foods is a mostly organic grocery store that carry the freshest produce and the highest quality food. It’s simply amazing! You won’t see this kind of sign in any other grocery store:
Not only do they carry the best quality foods around, by they also encourage people to eat healthy and they make proper recommendations (like this one on the sign) about the basics of healthy dietary habits.
5. A big shout out to the Comcast U-18 AAA hockey team who qualified for the Nationals this past weekend by winning the USA Hockey Atlantic District. Jared, our boss at Endeavor is the head coach of the team and we train most of the players on the team in the off-season and some of them throughout the season as well. They won a best of 3 series with their biggest rivals, the Junior Flyers. They won the first game 5-1, lost the second 5-4 and won the decisive game 9-2 in an amazing game! Congratulations guys!
6. I set a new deadlift PR yesterday! I haven’t been deadlifting very heavily lately. To make a long story short, I messed up my back a couple weeks ago and it’s been bothering me ever since and one of my knee is pretty banged up. Despite the fact that my whole body is a mess right now, I managed to pull 445, and did it totally pain free! Needless to say that I’m pretty excited about that new PR…and even more about the fact that my body’s feeling great with heavy loads again. 445 might not be that much, but in my situation right now, I’m pretty pleased with that. And the next couple of weeks are looking pretty good!
I don’t know if you’re as excited as I am about the new baseball season, but I can’t wait for it to kick off officially! I have many reasons to be excited;
- As a HUGE Red Sox fan, the acquisition of Carl Crawford and Adrian Gonzalez this off-season were great moves by the organization, and the season looks nothing but extremely promising for the Sox. And knowing that Kevin Youkilis busted his ass and did quality training at Cressey Performance during the off-season just adds to the excitement!
- All our high school pitchers are going to start their season in the next couple of weeks, and I’m really excited to get out there and watch them play. They all worked really hard during the off-season and got a lot stronger, more explosive, and pretty much all got their fastball up big time, so it’ll be interesting to see how they look on the mound once the season kicks off.
- Since moving to the Philadelphia, I’ve learned to like the Phillies (as my second favorite team I’d say), since it’s pretty accessible for me to go watch live games, which I enjoy more than anything. Being from Montreal, enjoying live MLB games is something I haven’t had a chance to do much in the last couple of years. That being said, with a pitcher rotation that includes arguably the 4 best pitchers in the league right now in Roy Halladay, Cole Hamels, Roy Oswalt and now Cliff Lee, how can I not be excited to go watch the Phillies?
Welcome back to Philly, Cliff!
That being said, the next few months of baseball are going to be pretty exciting!
On a different note, things are pretty quiet at Endeavor for now; our baseball and lacrosse players pretty much all left last week as tryouts are kicking off for all of them. And we’re still a couple weeks away from hockey seasons progressively ending from the end of March for youth hockey organization ’til the end of May for some pro guys. That means we’re going to start getting really busy, really soon. This upcoming hockey off-season at Endeavor looks more promising than ever with a bunch of new players that are going to join the already amazing group of players we had last year.
Busier also means more work for the coaching staff. That also means we’re going to need help to bridge the gap; we’re actually looking for interns (probably 3-4) for the summer period (May through August). An internship opportunity at Endeavor means learning and sharing with passionate coaches who thrive to get better every day, learning how to perfect your coaching abilities, gaining experience with a wide range of hockey players from Tier II pee-wees to professional players trying to secure a job in the NHL, and much more. Interning says a lot about the dedication you have at getting better and making it in the strength and conditioning business. It will definitely build up your network and might even lead to a job offer. If you’re interested in interning at Endeavor click on the link below for more details and to download the application form:
The reverse lunge is one of our staple lifts at Endeavor with all of our athletes and clients as we are big advocates of single leg training. This is one of the lower body lifts we require everyone to master as quickly as possible. But sometimes we encounter a couple different flaws early on that we need to fix: leaning too much forward, taking too small of a step back, losing balance while stepping back, not getting a full range of motion, putting too much weight on the back leg, etc. But these are all pretty quick fixes with a couple good coaching cues and a little practice. One thing that I found to be harder to fix though is when people shift their weight too far forward. That usually translates into the front knee moving too far forward and the front heel leaving the ground.
Weight shifted too far forward = Bad Form
Sometimes telling the athlete/client to keep their weight on their heel will solve the problem, sometimes not; even if you keep repeating it over and over.
One quick fix that I’ve found extremely useful lately to solve that problem is to have the athlete/client line up a couple inches behind a bench. That way the knee can’t travel too far forward, otherwise it’ll hit the bench, so it forces them to shift their weight back a little bit and keep their heel down.
Give it a shot with athletes or clients who have a hard time keeping their heel down or if their knee has a tendency to travel too far forward. It works really well!
For other sport training secrets, sign up for my free newsletter!
I want to start things off by wishing all of you a great year 2011, and may this upcoming year bring you health, joy and success!
And now off to my special announcement I’ve been talking about for the last 2 weeks.
If you haven’t already noticed, there is a place on the right side bar of my website that says “Sports Training Secrets Revealed” and a place to sign up. I am officially launching my DavidLasnier.com newsletter! What it means for you, is that you will get updates directly by e-mail on sports training and athletic development tips and secrets! That makes it a lot easier for my readers to follow my work. I’m also going to have some exclusive tips in my newsletter that you won’t see anywhere else.
But the best part of all this is that by signing up for my TOTALLY FREE newsletter, you get 3 FREE gifts! That is a way for me to say thank you to my readers for following my work since I put up my website last year. I really appreciate all the support you have given me and all the great feedback I got from you.
So, what you get by signing up for DavidLasnier.com’s newsletter is 3 FREE reports on athletic development:
- 5 Secrets to Improve Maximum Acceleration: A report on how to drastically improve speed and agility through no-nonsense training. Too many athletes make BIG mistakes when training for speed; don’t be one of them!
- Shoulder Injury Prevention Strategies: The shoulder is one of the most complex joints in the body. There are many factors to consider when trying minimize the instance of injuries around that joint. Make sure you are aware of all the strategies I mention in this report to keep your athletes’ shoulders and yours healthy!
- Self-Myofascial Release Routine: The use of the foam roller has become more and more popular with the athletic population, and for good reasons; it’s so important to take care of your muscle tissue quality. This report is the exact same pre-workout soft-tissue routine we use with our athletes at Endeavor. Check it out to see what other tools than the foam roller we’re also using with our athletes!
Make sure you sign up for my FREE newsletter to get instant access to all 3 of these FREE reports!
I will be back on Thursday with some fresh content on sports training. Have a great year 2011!