Recovery is arguably the most important piece of the puzzle when it comes to performance.
Yet, it is often the most overlooked component of training.
We live in a world where there are so many demands on us to be more, do more
and we give so much of ourselves to others that we forget to take care of ourselves.
There is a saying "You're only as good as you are recovered."
Meaning if you’re only 60% recovered from your previous training session then you will only be 60% ready to perform in your next training session.
Therefore, if you are constantly worn down, fatigued, injured then you clearly aren’t able reap the benefits of your training.
Many of us mistakenly believe that it’s the actual training that makes us better. In reality though, our training is breaking down our muscles. It’s the quality of our recovery where we reap the benefits of all our hard work in the gym....
When I was ten years old I remember my dad making my brother and I polish our boots (the term that most soccer players use for cleats) the night before our games. Back then boots were actually made of real leather and more likely to fall apart if not taken care of appropriately.
We had a shoe brush, black polish, and mink oil to protect them from rainy weather. We were expected to spend at least 30 minutes on this task every night prior to our match the next day.
I was pretty sure
positive no other 10-year-old kid was polishing her boots on a Friday night. However, in the Lindsey household this was the norm.
My dad wasn’t the type who was going to sit us down and help us with our math homework – he was the type who was going to teach us life skills his way, through the game of soccer....
1. It has been a crazy few weeks on my end as I've been traveling plus attending a few strength and conditioning workshops on the weekends. So to say I haven't had much down time would be an understatement. Speaking of workshops, though, I was in Philly this past weekend for the one and only, Tony Gentilcore's
Shoulder seminar: From Assessment to Badass.
Tony G talking everything shoulders.
I met Tony a number of years ago at Cressey Sports Performance and have remained a huge fan of his work and a coach I continue to look up to. The seminar was fantastic and I learned a ton obviously about shoulders, but also about the common issues we see in our clients and athletes today and how it affects their performance. (thank g*d since that's the name of the workshop)....
My hope is that by now you have a clear understanding about the purpose behind my website – this is the channel I want to use on a regular basis in order to help young athletes and women become a stronger and better version of themselves.
I know that some of you have no intention of making a division 1 or national team roster, but I do know that most of you that read my material want to move, feel, and perform better than you currently do.
Since hanging up my boots, it’s become my sole purpose to help as many young athletes and women fearlessly step up to the barbell, kettlebell, and dumbbell in order to find their inner athlete and gain an understanding of their own body and it’s capacity to perform.
Going forward one to two times per month I’m going to provide you with an exercise that I used during my playing days, wish I incorporated while I was playing, and exercises that I will continue to use forever.
Let’s get started.
Photo Credit: QuickMeme
I’ve had the fortune of being exposed to some top-notch strength and conditioning coaches throughout my career. In turn, this has exposed me to some great programming and exercises that improved my athleticism and kept me injury free.
One exercise I wish had been incorporated during my playing days are loaded carries. Loaded carries have been a staple in the Strong Man competitions and were popularized a handful of years ago by renowned strength coach, Dan John....
A lot has changed since my childhood in the 80’s.
Some obvious examples are, there were no cell phones, people actually used payphones or home phones, pen to paper was a thing - computers were just being introduced into schools, my mullet was in fashion, and Fuller House
was on television, Oh wait. Full House.
But I’m here to talk about sports, soccer specifically.
The opportunities for young female soccer players today are remarkable.
There has been considerable growth in the participation of female soccer players. According to U.S. Youth Soccer there were roughly 400,000 active youth female soccer players in the mid 1980’s compared to the 1.6 million currently.
It’s an exciting time to be a female athlete and simultaneously a difficult time as well. Due to all the opportunities and options at every level of play it seems we have created a fear based model for our athletes. We have them specializing in one sport at a much earlier age and feed them with nonsense such as “If you don’t play on this team you won’t stand out. If you don’t go to this tournament you won’t be seen by college or youth national team coaches.”...
Squatting is one of our first movements we learn as a child, and it was one of the first exercises I performed when I stepped into the weight room years ago.
I think it is fair to say that the squat gives you the most bang for your buck when becoming more *athletical on the field and in life.
There are many different variations of squats, but today I’m focusing on the barbell front squat. It is my all time favorite exercise and one that I instantly saw a correlation between the weight room and the soccer field.
The barbell front squat isn’t the easiest exercise to perform since it requires a significant amount of mobility in your thoracic spine (upper back) and ankles and flexibility in your wrists. And, at the same time it challenges your anterior core (front of your body) to maintain an up-right posture at the bottom of the squat. Making it a challenging exercise to perform properly and efficiently....
On December 21, 2014 I was carried off the field after helping my Australian team win the championship game. This was my final professional soccer game before hanging up my boots for good.
Fast-forward 453 days and my alarm goes off at 4:45am – time to train. Not myself, but our first group of clients at Ambitious Athletics.
It has been a whirlwind of a year, one filled with a ton of new experiences and lessons. The biggest lesson has been the transition from an athlete’s mindset to a coach’s mindset.
Now after a year under my belt as a full time coach I thought there was no better time to reflect on some of the lessons I’ve come to understand. I realized that many of the life lessons I learned from soccer are the same lessons that I’ve applied in my first year as a coach....
Talking to young Samoan soccer players. Photo credit: Ola Thorsen
I just returned from 2+ weeks of travel to New Zealand and Samoa. I was traveling in conjunction with the U.S. State Department and U.S. Soccer. We packed a ton of work into a short amount of time and besides the fifteen-hour flight to and from Auckland there was quite a bit of travel within the travel.
Needless to say, I was busy, but overall the trip was fantastic. I trained young athletes, met with educators on how to grow the sport of soccer, and spoke to LGBTQ advocates about my experience as an out athlete.
I love this work. As I’ve been afforded so many incredible experiences through my playing career it’s wonderful to be able to share my stories and help those who haven’t been as fortunate or need a bit of guidance in their journey....
Photo: Michael Chow - USA Today Sports
Originally written July 2015
Wow! I can’t believe it!
It has already been a month since the Women’s World Cup final, and yet I’m definitely still experiencing a high from all the emotions of that momentous final match.
Can you imagine the elation the women felt when the final whistle blew?
Can you imagine the relief they felt after beating Japan in the final when just four years earlier they had fallen short?
Can you imagine how many games, training sessions, gym sessions it took to get there?
I was fortunate to be able to travel to Canada, not only for the final but also for a number of the U.S. Women’s games. The enthusiasm surrounding each game was contagious and you could feel the excitement grow with each U.S. win....
Building a strong and stable core is a crucial component to improving athletic performance and staying healthy.
Did you try the Pallof Press yet?! Sneaky, hard exercise, right?!
What about the:
- Goblet Bulgarian Split Squat
- Band Pull-Aparts
- KB Goblet Lateral Lunge
- 1-Arm Standing Band Row
These are great exercises to add to your repertoire....