2 Drills To Learn and Improve Your Single-Leg RDL

I am a big of fan of single leg training and believe it should be a staple in all programs. One of my favorite single leg exercises is the single leg RDL. It offers a host of benefits such as single leg strength and stability and most importantly it targets the posterior chain or in other words the hamstrings and glutes. However, mastering this exercise can be difficult and takes time and practice. Here are two drills that will help you clean up you technique. ... More

RKC Level 1: A Look Back

14657504_10154577294828006_6011222883449277431_n Caffeinate, learn, train, laugh, caffeinate, teach, learn, train, laugh, caffeinate, caffeinate, caffeinate basically summed up three days of my life this past weekend. I was in New York City participating in the RKC (Russian Kettlebell Certification) Level 1 Certification. To give those who have no clue about this certification a little background the RKC is considered an extremely mental and physically active course. The course demands that not only are you competent in performing the specific kettlebell movements but competent at teaching them as well. What sets this course apart is it goes much deeper than the basics of kettlebells and requires preparation in order to successfully complete the course.... More

Foundation Of Fundamentals

Fundamentals are the foundation to everything. No matter what sport you play - basketball, hockey, or soccer – fundamentals are the building blocks to improving performance. With soccer, specifically, it is important to focus on mastering passing, receiving, dribbling, and shooting, as these skills are directly transferable to the game. Some of my fondest memories during my playing days are when Becky Sauerbrunn and I were training partners. We would train together every day during our off-times with the women’s national team. These sessions had a singular focus - our common goal was to master the basics and the areas that would have the most carry over to elevate our game.... More

Balls To The Wall

USA's Alex Morgan (13) jumps over Japan's Saki Kumagai (4) in the second half of the women's soccer final at Wembley Stadium in London, England, in the Summer Olympic Games on Thursday, August 9, 2012. The U.S. defeated Japan, 2-1, for the gold medal. (Nhat V. Meyer/San Jose Mercury News/MCT) The best soccer players I played with were not only strong, stable, and skillful, they were the most powerful athletes. Think: Abby Wambach, Alex Morgan, and Crystal Dunn. Their ability to use their strength and convert it to speed and power on the field is second to none. This is apparent through their ability to jump higher, sprint faster, accelerate and decelerate more efficiently, and change direction on a dime compared to their opponents. If said qualities are what separate good athletes from great athletes then training for power should be an essential component of your training.... More

A Proper Warm-up. Why & How

indexPhoto 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.... More