9 results for tag: Performance

Cardiac Output: The Case of an Under Recovered Soccer Player

How do you deem your training sessions successful? Are you an athlete that needs to be bent over, dripping with sweat every session in order to feel like you accomplished something or are you following a program where there are waves in your training - intense sessions followed by lower intensity sessions that keep you healthy and resilient over the long haul? My hope is that your answer is the latter. However, far too often, most athletes fall into the trap of more and high intensity is better. Unfortunately this approach is not sustainable. And, while periods of high intensity work is absolutely needed, it can't be the only aspect of your conditioning.... 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

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

Charge Me Up

indexPhoto Credit: PhoneArena

If you’re like me there are days when you feel tired, like a worn out pile of dog pooh. The last thing you want to do is head to the gym and train hard, right? I get it. Maybe it’s because you had a hard training the day before or maybe it’s because you’ve been consistent with your training for a number of weeks and you just need a bit of a re-charge. If you’re also like me, training is one of your daily 3s. Three daily things that keep you on track, meaning it is a must in your daily routine. Without it you feel a bit lost, unproductive, and off your game. In fact, each week you should have trainings that are a bit on the lighter side that enhance recovery from your training the day before or prepare you for the next days session or better yet – provide you with both.... 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 Keys To USWNT Olympic Success

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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

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


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