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Sunday, December 10, 2017


The holiday season is upon us and it’s a great time to spend with family and friends.  The older and busier I get, the more I cherish these times. However, the holiday season can also be a time that offers many distractions that may make it harder for us to reach our goals.  Whether you’re an athlete that is in season and wants to perform at you’re absolute best, or you’re an out of season athlete training for your upcoming sports season, or you’re an adult that is trying to be healthy Read more [...]

Friday, December 1, 2017

Off Season Throwing Program For Baseball Players

Baseball season is right around the corner here in the south and it is time to “knock the cobwebs off” and start the process for our spring season.  With that upon us, it is now time to resume our baseball activities.  Once the summer season ends, we take a full 90 days off from all baseball activities, no throwing, no hitting, and 100% rest from all baseball related activities.  We hit the weight room, put our time in on flexibility, spend time on agility progressions and push our core Read more [...]

Monday, November 27, 2017

Happy Thanksgiving & Check Out This Dunk!

5'8" High School Senior Shows Off Impressive 44" Max Vertical  I hope you all have a great Thanksgiving! Enjoy your day and enjoy your families! I wanted to send you a video of one of our athletes very impressive dunks!  He is blessed with some great genetics, but he also is a very hard worker in the weight room and on the court. I hope many of you are enjoying the rewards of improved athleticism. I'd love to hear about your success stories, feel free to send me videos or a short Read more [...]

Monday, November 20, 2017

Guest Post by 6X Baseball State Champ Coach Andy Hallett

As baseball season approaches I will begin sending more on my training programs for baseball athletes.  Also Coach Andy Hallett will be a regular contributor to our mailing list.  Coach Hallett has been the head baseball coach of AC Flora High School for the past 20 years.  He has coached the Falcons to 4 out of the last 6 South Carolina baseball state championships and has won 6 state championships during his tenure. Over the past 19 seasons the Falcons have compiled a 416-163 record for a Read more [...]

Monday, October 30, 2017


For the past year or so I have been really getting into listening to podcasts.  I like to listen to them for entertainment, for strength and conditioning education and for business education. Some of my favorites are: The Staley and English Show featuring Coach Kurtz Obviously, I am biased about this podcast because I am a regular on it.  However, I think it hits on a lot of topics that Read more [...]

Friday, September 15, 2017

NBA Combine Testing

I truly believe I have the best job in the world. I get to work with athletes of all ages to help maximize their potential.  I work with young youth athletes, lots of high school athletes, college athletes and even some professional athletes. At AC Flora, I work with athletes of every sport.  At Oak Hill Academy, I mainly just work with the basketball team.  Because of AC Flora Basketball's success in South Carolina (2 state championships in the past four years) & Oak Hill Basketball's Read more [...]

Wednesday, July 5, 2017

Coaching Take Aways From Coach Smith – Oak Hill Academy

Learning takeaways from the greatest high school basketball coach of all time - Coach Steve Smith - Oak Hill Academy Every year for the past nine years I have been honored to work the Oak Hill Academy Basketball Camp. At this camp, I get to observe and learn from the greatest high school basketball coach of all time - Steve Smith. For those of you not familiar with Coach Smith, here is his brief bio: Coach Smith has been the head basketball coach for the Oak Hill Academy Warriors for the Read more [...]

Monday, July 3, 2017

Let’s Connect

I want to thank all of you that have signed up for our blog. I know I have met many of you at conferences, clinics or camps and want to let you know where I will be the rest of the summer. One of my favorite things about working camps or attending clinics or presenting at conferences is getting a chance to meet and network with coaches and athletes from different parts of the country. Whenever I present at conferences, I always walk away learning from the coaches I met at the clinic. I just Read more [...]

Friday, June 2, 2017

The Biggest Mistake That I Have Made as a Coach and How You Can Avoid Them

When I first started as a strength coach, I felt that I always had to create my own athletic performance program independently, instead of reaching out to other strength coaches and learning from them. I made many mistakes when I first started running my own program, and many of those errors could be attributed to trying to do everything myself, instead of contacting great coaches and learning from them. When I began reaching out and collaborating with other coaches, I became a 100% better coach. Read more [...]

Wednesday, May 24, 2017


In order to be explosive and have a great vertical, an athlete must be able to produce a lot of force in a short amount of time. The third piece to being a great leaper is hip mobility. Many athletes, especially basketball players have tight hips. Tight hip flexors can be bad for an athlete who wants to have an impressive vertical jump. If an athlete has tight hips that can hinder an athlete’s use of his/her glutes. The glutes are one of the most important muscles for an athlete to run fast Read more [...]