9 results for tag: Fitness

Building to the Ab Wheel Rollout: 2 Variations to Master the Ab Wheel

I have always been a fan of core training – during my playing days and now as a coach. And, no, I'm not talking about sit-ups and crunches. (Alright, I'm sure there was a time when I would get down with some crunches, but my knowledge/approach has evolved.) I think we can all agree there's a ton of core exercises that give you way more bang for your buck than the traditional sit-ups and crunches. Reason being, everything in sport comes from the core. In soccer specifically, striking the ball, holding off defenders, sprinting/running – every movement that generates power starts with the core.... More

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

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

Four Step Plan To Actually Getting Results

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.... More

Is Your Bucket Full? 3 Tips for Better Recovery

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. 640692_orig 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.... More

A Balanced Blend Of Blah Blah Blah: Volume I

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.

IMG_4540Tony 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).... More

The Power of Play

IMG_4172Talking 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.... More

#RepsForRapinoe – Band Pull-Aparts

Strength training doesn’t only include lifting heavy weights. In fact, some of the most effective and important exercises use only your bodyweight or resistance bands. The band pull-apart isn’t only a strength exercise but also a corrective exercise, it will help improve our posture and keep our shoulders healthy. With the majority of us sitting all day, playing on our phones and typing on computers, we have created a society of rounded shoulders and forward head lean.... More

#RepsForRapinoe

IMG_1263 Everything is better stronger. Having a foundation of strength allows you to bounce back quickly whether that is bouncing back from a serious injury or another hard day of training. It’s the foundation of strength that helps in making one better able to handle the stress that occurs on the body.... More