I don’t know about you but I absolutely love the Olympics. The games are only a few days away and if you’re like me – you’re ecstatic! In my opinion the Olympics are the pinnacle of sport that is a wonderful showcase of years of commitment and hard work from the athletes. Plus, it reminds me of some of my most favorite memories from my playing days with the U.S. Women’s National Soccer Team.
Four years ago on August 9, 2012 we won the gold medal match against Japan at the London Olympic games.
The year prior we had just lost to Japan in the World Cup final so there was a lot of excitement and redemption to be had.
Our second U.S. professional domestic league had folded a few months after the World Cup final so going into the games we had six months of preparation solely as a team and we were ready to showcase all of our hard work. We were eager to compete, and win gold after our heartbreaking loss the year prior....
Photo Credit: Cressey Sports Performance
Want to be a better athlete - a better soccer player, perhaps? Want to stay healthy, injury-free for the long haul? Perform better on and off the field?
If you answered yes to one of those questions - then a proper warm-up is vital.
The primary goal for training is not only to improve performance, but to stay healthy while you're doing it.
As the above quote, "Durability is more important than ability" states, no matter what your goals are or how talented you are if you can't stay healthy and injury-free then it will be very challenging to reach these goals.
Too often though athletes/clients overlook their warm-up and leave out this vital training component. Whether it is not performing a warm-up at all or skimping through it with a few stretches here or there with no real direction - you're missing out on a critical component that can help take your performance to the next level....
Sled training is where it's at.
The sled is a fantastic tool that can be used to improve conditioning, build strength, and test your will power.
It's fair to say that
everybody has a major love/hate relationship with the sled. But in all honesty, I wish I had found this amazing performance tool earlier in my career. My first sled experience was definitely one of the most humbling experiences I've encountered in my athletic journey.
If you have ever used or heard stories about the sled then you understand what I'm talking about. There is a term called Prowler Flu (prowler is a specific type of sled) and the name speaks for itself - I've been hit with this bug on multiple occasions - bent over in exhaustion and heaving into a trash can. Yeah not fun.
Last week I was catching up with a good friend from my pro soccer days. In the past year she has moved cross country and in the past month relocated again to a new city. While reminiscing and catching up she informed me that she's been struggling to keep a consistent training program since retirement and asked how I've continued to train post-soccer.
Whether you’re a current active athlete, a retired wash-upped athlete like myself, returning from injury, or haven’t seen a pair of weights since 2010 it can and will be challenging to maintain consistency in your training. To help my friend and to share some tips that have worked for me, here are four ways you can create the support and foundation you will need to stay consistent, focused and have fun....
If I had to choose one area in my training that made the biggest difference in enhancing my performance and keeping me injury free during my playing career it would be: single leg training.
Of course I think bilateral (performed on two legs) exercises like squatting and deadlifting are vital, I mean I didn’t get the nickname “Quadzilla” from watching the weights pick up themselves, but it was the single leg work that was the game changer.
Think about it, the majority of life is spent on one leg: walking, running, jumping, change of direction or cutting in sports all happen on one leg. Therefore it only makes sense to train on one leg....
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.”...