If you’re...
Jumping, landing, decelerating, eccentrically loading, lifting, training on 1 leg, etc..
Then you don’t need to spend $120 on an ACL Prevention clinic.
ACL prevention SHOULD just be apart of your program...not a separate program.
The amount of HS girls who come to lifts after school and ask if I have a hair tie they can use (why in the world would I?!) has lead me to just buying a bulk amount.
Coaching is more than X’a and O’s I guess 😂
It’s funny how the exercises that you NEED dont get as much hype as the bullshit on the internet. Might not look fancy but this girl is STRONG.
Hamstrings on 🔥🔥🔥
ACL Prevention training for girls is just sound strength training.
Don’t get me wrong...
We 100% work on landing technique with jumps, deceleration work, & isolated knee stability drills...
...but at some point, you have to load the system.
Strength is the best medicine!
High school athletes with full time strength coaches at their schools:
Never again will you get to train as much, have as much accessibility, train with your hometown friends, build a base at a young age that can last a long time, etc.. FOR FREE, then you do now.
HS athletes/parents...think about it. College/pro athletes don’t go to camps or tournaments in the off-season because they DONT develop them. Instead they focus on training/development. This off-season, choose 1-2 tournaments for exposure but spend your time/$ on development!
Bang for your buck:
✅Anti-Rotation
✅Increased Plank difficultly
✅Takes up less space than anchoring to a Rack
✅Partner camaraderie
✅Keeps Multiple athletes engaged at once-Easier to manage
3 things to do to get faster and improve your acceleration.
1️⃣Reverse lunges to pins.
2️⃣Bar accelerated split squat jumps.
3️⃣Weighted sprints.
Try it out with your athletes!
Soccer players.
Stop jogging outside and on treadmills as your off field development.
Start sprinting/cutting short distances, lift heavy things, lift things fast, jump, land, skip, bound, throw things.
Be athletic.
Jogging at a 6-10 min mile pace ain’t it.
That is all.
Give me any athlete of any sport & 90% of the training process will be the same. All athletes will warm up, sprint, jump, land, strength train, train for power/condition. Sure-there’s slight differences but don’t over-think it.
Different sports.All..Training..Together.
The kickstand RDL is the best exercise you’re not programming for your athletes.
Little more kind on the low back but way easier to load up one hamstring heavy opposed to SL RDL.
People are quick to say…
“Kids these days….”
Without really getting to know kids these days.
I know 1 thing for sure…
Me and my friends in HS were not working at even a FRACTION of the rate and level as my athletes do.
Add in the social media component, pressure of sports…
The biggest issue we see in season is just a lack of time that we get with our athletes. No worries though. Forces us to be creative!
By adding a roll squeeze, were able to target the hips, abdominal muscles & pelvic area while getting our hamstrings strong.
@16uRocoSelects
Every HS program should include goblet squats. Great for...
✅Ankle/Hip/Upper back mobility
✅Upper back development
✅Stiffness
✅Automatic form checker
✅GAINZ-for real. These can and will get you bigger.
HS/College soccer players often complain of hip/groin pain.
Here’s one exercise we do during active rest time that has helped our Womens soccer players.
Say goodbye to your hamstrings. Besides being great for time under tension & volume in the off-season, these are also great for inhibiting overused hip flexors & working to re-orient the pelvis. (Hockey)
@mbronstein19
Quick glimpse of our session with our private HS group. ⚽️🏑
✅Movement prep
✅Linear power/speed focus
✅Full body strength
✅Focus
✅Intent
Not quite
@houndsspeed
but I take a lot of his stuff and apply it to my programs. He’s one of the best follows out there!
One of my D1 commits does skill work with their private skills trainer.
Yesterday we had to modify her work out because on Sunday she did 45 minutes of jump rope and jump squats and was extremely sore because…
“Slow feet don’t eat.”
Pay your skills trainers for skill work.…
Skater squats are a main lift for us.
I’ve seen athletes that can back squat 3 to 400 bills that can barely do this with their bodyweight. Yes we will bilaterally lift…. We just will do these as well.
These underclassmen are taking 30lbs for reps (harder than it sounds).
We…
Want to get faster? Try this complex 👇
1) Power skips for height 3x20 yards
2) Straight leg kicks 3x20
3) Bounding 3x20
-1 min rest between each exercise and set.
2) 20 yard sprints at max speed 3x4 @ 20 yards w/ 90 second test between.
I disagree with the advice of “after your season, take a month/two off” especially for HS Students. A week or two at max (assuming there’s no major injuries) is plenty. Especially given the small training window for athletes & how quickly you lose strength/power from detraining.
Skater squats 👇
Load them heavy and load them often.
2 games this weekend and the boys back at it today.
After warm ups, we only did 9 working reps (3x3) each side.
Back at it tomorrow with our upper body focused day. (3 straight in season workouts due to F/Sat game…
Lateral lunge with a power press. Purpose is to decelerate and then accelerate forcefully.
All things we would want to do in sport or during any agility drill.
Simple drill for reactive agility-
✅Offensive person turns and races to a cone either to their R/L.
✅Defensive person tries to tag them prior.
✅No unrealistic tippy tappy footwork. Quick feint then accelerate and race!
Biggest benefit to being a S&C coach for a HS kids is that despite working with 20+ teams, & over 700 student athletes per year...
90% of all the sports are the same when it comes to the weight room.
That 10% difference in programming is really only seen in-season.
Unified>>>
Putting on weight as a HS athlete isn't a drastic lifestyle change but just a few small steps.
Breakfast:
Only eat cereal? That's fine, add 2-3 eggs.
Lunch:
Yogurt + fruit? Let's add a sandwich too.
Dinner: 1 piece of "x". Let's eat 2.
Extra cheat code? PB&J +🥛 before 🛌
“The difference between a good athlete and a great athlete is the ability to recruit motor units.”-Buddy Morris
WHY short sprints/MBs should be used weekly.
Elite High school strength and conditioning looks like...
-Connection from PE to S&C.
-Middle School Program.
-Central philosophy. Every team might not do the same lift but they should be taught similar principles.
-Admins have to believe in it.
-Athlete led-coach approved.
We have some of the strongest girls around. Our secret?
1) Sport coaches must push it and support it.
2) Show up and do the program.
3) Repeat step 2 for a while 🤷🏽♂️😉
@PenfieldSC
Maybe bias but High school strength and conditioning benefits the emotional and mental development probably better than any tool in the high school.
It’s a whole different sense of belonging, family, tribe, group that all support each other, don’t judge and push each other.
Common injury in soccer?
Hammys.
⚽️⚽️
Common occurrence?
Deceleration phase.
⚽️⚽️
This drill? (Along with Strengthening and sprinting… long and strong)
Helps a lot.
District wide S&C.
7th grade = learn to train.(form, how to read a program, etiquette/IQ) (left)
8th grade = train to train to gain improvements in strength, mobility, power, speed & phys deve.. (right)
9-12th- Train to compete/win. (Bottom)
@brightonbruins
@BruinsStrength
TRAINING TIP!
Speed/Power should be done almost daily! Don’t freak out about strength/aerobic system. They’re easier to improve but Speed/power take longer to improve and also don’t stick with us as long unless we train them!
@PenfieldSC
@NextLevelSCNY
A HS S&C program needs 2 things.
1) A qualified professional driven to get kids in the door, help them improve and is constantly dedicated to the program.
2) Sport coaches who heavily push their kids to train and are in communication with that coach^, and help when they can.
To 99% of HS/College Athletes...
If you can’t AT LEAST...
-Squat/DL 1.5x/BW
-Bench your BW 5x
-Bench 1-1.5/BW 1x
-Do 5 strict Chin ups
-SLDL/Split Squat 50s in each hand
-Hang Clean BW
Don’t tell your coach “your program” you do on your own is better than the teams/facilities
In most cases, the weight room is probably one of, if not the best, cheapest, most accessible, and most overlooked tool you could give a kid to improve their confidence and way they view themselves.
The negative comments surrounding this video just show how uninformed/ignorant soccer coaches/athletes are (usually males 💁🏻♂️💁🏻♂️) are when it comes to performance training.
I think this is great stuff.
In most cases, the weight room is probably one of, if not the best, cheapest, most accessible, and most overlooked tool you could give a kid to improve their confidence and way they view themselves.
Skater squat progressions/Modifications!
💥
Here’s what I run with my athletes to get them strong on 1 leg with the skater squat!
💥
In most cases this can be plugged into 12 weeks of programming
💥
Stop guessing what to pick next “phase” and have a plan!
Old school warm up:
🚫Slow full field Lap/jog
🚫Fast to slow dynamics
🚫Stretching circle
Simple tweaks:
✅Skip the lap. Do 2- mobility drills + 2 activation drills (less time than a lap!)
✅Slow to fast dynamic
✅Skips/Bounds/jumps
✅End dynamic with 2-3 10 yard sprint
I’m not a big fan of barbell snatches at the high school level. Not that I think they’re a bad exercise but logistically a weight room of 40-60 kids, it can be tough to manage.
Instead, we do these a ton! No more than 5 reps per set.
Advanced leg lowering drill:
💪🏻Hip Flexor Strength
💪🏻Low back prefab/rehab
💪🏻Deep abdominal muscle exercise
💪🏻Hip/groin/Pelvis work
-Keep low back crushed in ground and don’t let the one leg drop due to the resistance of the falling leg.
Call me bias, but if you have access to a strength coach in HS, take FULL advantage of that before you play in college.
Not many incoming have a solid idea & knowledge of S&C. College coaches/strength coaches LOVE the incoming freshman with great form & knowledge of S&C 101.
My college and high school soccer players post season plan includes a lot of toe, ankle, foot and calve work.
Below is a sequence we use 2x a week!
-Lax ball HARD bottom of foot ×30 seconds
-Toe spreads x10
-Shin sitting x30
-Toe sitting x30
-Toe rocks- full flexion and…
In-season 101:
It's not the weight that makes you sore, but the total workload.
Ex.
Option 1: 3x10 at 50lbs = 1,500 total workload.
Option 2: 4x2 at 150lbs = 1,200 total workload.
Option 2 causes less soreness despite being 3x heavier.
2, 30 minute sessions/week = 🔑
D1 soccer commit putting in the work on her day off from school.
Peep a look at our session.
Pre-strength work + some full body strength + sleds to end the day.
I love how fitness has become popular on soc. media, but it’s really weird that it’s become so trendy to the point anyone can think themselves to be a “trainer/coach” just bc they love to workout/look good.
No other field does that. The barrier of entry is so low in this field.
Intent.
Some people have it.
Some people don’t.
There’s a reason this HS sophomore can lift more, sprint faster and jump higher than most of her competition.
Are you checking boxes?
Or are you training with INTENT.
Idc if you’re in the HS, private, college, pro sector, in the team/group setting, this is how it’s done.
Literally the most perfect clip of solid coaching.
Note to young coaches/interns.
Everyone can coach a squat. It’s HOW you coach it (tone, cues, confidence, etc..)
A little late on the National Women in Sports Day, but THIS is our Grad Assistant Strength Coach
@fleming_whitney
! You won’t find many like her and we are absolutely blessed to have her!
Most injuries (especially knees w/ females) happen from the inability to decelerate or accept load properly. STRENGTH training is priority
#1
BUT you can still teach deceleration work utilizing drills such as this one!
⚽️⚽️⚽️Girls hard at work!
Common HS S&C myth I see on twitter-
“🏈players ONLY need to SQUAT, BENCH, DEADLIFT and CLEAN HEAVY! NO SISSY STUFF!”
Or
“I DONT WANT MY KID (different sport) DOING THE 🏈 WORKOUTS. THEY’LL GET TOO BIG!”
Reality- A QUALITY program is more comprehensive than you think.
Want to get faster? Try this complex ⚡️⚡️⚡️
1) Single leg running (for starters, do bounds) x10 yards
-:60 rest
2) Straight leg kicks x 20 yards
-:60 rest
3) Weighted sprints x15 yards.
:120 rest after
Repeat 5x