Layering the Turkish Get-Up with 1/4 and 1/2 Repetitions

When I first attempted the Turkish Get-up (TGU) I was not a fan. It can be a complicated exercise and has a ton of working parts. And, when I heard a famed strength and conditioning coach say, "If I have to teach someone to get up off the ground....then we really have problems." I laughed and kind of agreed at the time. However, when I took the RKC Level 1 Certification last month, my opinion changed completely and I have since learned to love the TGU.... More

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

The 4 C’s: Tried & True

index About a month ago I returned home to Indiana to visit my parents. My dad and step mom are both semi-retired and now living their lives as snow birds – splitting their time between Indianapolis and Florida. Besides spending quality time together and them questioning my decision on my most recent shade of hair color, their one request of me was to go through the last handful of boxes from my childhood, mainly my soccer career. Due to their new lifestyle they are downsizing from my childhood home and therefore are getting rid of all unneeded excess in the home. This was the first time I had sifted through any of my soccer career memorabilia since retiring. Even though my constant moving and travel schedule while playing forced me to occasionally go through most of the collection that I had gathered throughout the years, a few boxes remained.... More

4 Tips To Dominate The Soccer Season

index Soccer season is here. Okay let’s be honest soccer season is always here. There isn’t much of an off-season for young athletes these days. Most athletes are starting school and playing either club soccer or high school and some may be involved in both. However you want to look at it it’s a busy time of year. Here are 4 tips to ensuring you stay healthy and dominate the Fall season.... 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

4 Keys To USWNT Olympic Success

2016_Summer_Olympics_logo.svg

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.... More

When History Repeats Itself

There are times when the "past repeating itself"  is a wonderful thing - for example when the U.S. Women's National Team won the World Cup last summer for the third time and the first time since 1999. And, then there are times when the "past repeating itself" is better if the past, well, just stays in the past - for example when women's professional soccer teams play on a "field" that is the outfield of a baseball field. Let me explain.... 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


Inclusion: A Reflection Of My Week With Johnson & Johnson

With Pride Month coming to an end this post couldn’t be more timely. The majority of my posts consist of me talking about my passion for soccer and how strength and conditioning played an important role in my development as a player and reaching the highest levels of the game. 15-Johnson-Johnson-Logo2 Although these are topics I’m passionate about there’s another piece of me/my career that has also been critical to my success. As a member of the LGBT community I’ve faced my own personal challenges and triumphs as an out athlete and my aim to inspire others through sharing my story.... More

Exercises I Used During My Playing Days, Wished I Had Incorporated While Playing, & Will Continue to Use: Sled Training

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. images... More