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 [...]

Tuesday, May 16, 2017


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 [...]

Monday, May 8, 2017


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 [...]

Saturday, April 22, 2017

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 [...]

Saturday, April 22, 2017

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 [...]

Sunday, March 26, 2017

Track for Football Players

Track for Football Players If you strap on a helmet in the fall, you should be lacing up spikes in the spring. This should seem obvious. After all, the quickest way to impress a football scout or coach is to be the quickest guy in a 40-Yard Dash. "The 40" is probably the most closely-watched drill at any combine, and posting a head-turning time can mean the difference between having multiple scholarship offers and fighting for preferred walk-on status. But running track won't just help you Read more [...]