Category Archives: Strength Training

Rebooting the System

Andy Hallett Head Baseball Coach A.C. Flora Here we are! Back to school!  The summer months have raced by and the new year is upon us.  If you are like me, you do not have the ability to keep your team together during the summer months for workouts and weight training.  Once school ends for us, I constantly remind our returning players that we will hit the ground running once the school year starts.  Even though I am not in daily contact with my players, I do reach out and send messages via Read more […]

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3 Smart Questions Every Parent Should Ask A Strength Coach

QUESTIONS EVERY PARENT SHOULD ASK THEIR CHILD’S STRENGTH COACH There’s no better breeding ground for being a success in life than sports and in the weight room.  All parent’s should make sure they find a coach that believes in not only training their child to be a better athlete, but also how to be a better person. At the youth (6-12 years old), and the high school level (13-18 years old) an athletic development program should be focused on the athlete learning the proper fundamental movement Read more […]

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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 […]

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As mentioned in last week’s Blog available at ,in order to jump high and run fast an athlete must be able to produce power. Power is the product of force times velocity . The velocity portion can also be referred to as rate of force development. To be powerful, the goal is to produce a lot of force quickly. The High Pull involves triple extension of the hips, knees, and ankles. This explosive move will train rate of force development and the goal is for it to help the Read more […]

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The off season is a great time to focus on improving your athleticism and target areas you want to improve upon.  Almost all athletes want to increase their strength and power output.  The vertical jump is a measure of power and increasing it will enhance your performance in almost any sport.  It doesn’t matter if you are a basketball, volleyball, football or soccer player, increasing your vertical jump and power will improve your chances for success. Over the next three weeks I will describe Read more […]

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Single-Leg Romanian Deadlift

Many basketball athletes have weak hamstrings and weak glutes, since the demands of the sport place a higher emphasis on jumping, quick burst running, and abrupt stopping—all these movements are very quad dominant. It is vital, especially for basketball players, to target both the hamstrings and glutes when strength training to balance out that asymmetry. Both the hamstrings and glutes play a major role in protecting the ACL when landing from a jump and when planting and cutting. One of my favorite Read more […]

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Dumbell Step-Ups

The Dumbbell Step–Up is an amazing single-leg exercise that strengthens the entire lower body.  This exercise trains an athlete for strength, stability and control.  All of these attributes are essential for basketball players. A recent study by the American Academy of Pediatrics showed that ACL injuries among high school students is significantly higher among athletes who play basketball, soccer or lacrosse.  Single leg movement exercises are extremely important because they help eliminate Read more […]

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