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In order to increase arm strength, throwing a baseball every day is not the answer. Plenty of kids always think this, but in reality, you can do more harm than good.   A proper strength program is the most efficient way to build strength in the arm and improve overall athletic performance all while decreasing the risk of injury.   In a sport like baseball, it is hard to find a college team that has 5 players without a history of injury. Whether is a UCL tear, lat strain, or one of the many shoulder pathologies, most players deal with...

Contrary to popular belief, taking one thousand shots will not increase the velocity of your shot.   Of course playing lacrosse will make you better, but it won’t necessarily get you to your goals in the most efficient way possible.   So how do you work on your performance without playing lacrosse?   I’m glad you asked.   The answer is simple, workout!   Strength and conditioning for lacrosse is a perfect supplement that can greatly increase your capabilities on the field. If your goal is to boost top-end speed on a clear, swiftness on a split dodge, or prevent...

Most athletes that roll through VSP are between the ages of 12 and 16, most of who never worked out before. Each one of them present with different movement patterns, play different sports, and overall, are just different kids. With that said, they all have one thing in common; they all need a true first block of training.   No athlete is ready to just jump right into a true strength, power, or whatever program until they are competent in 6 areas I believe are important.   The first training block, I call “Chalkboard” is a time to teach the...

The landmine is one of the most versatile tools in a strength coach’s belt. Why? The exercises and variations of them are endless. Specifically, the landmine press is one of my favorites. It has a lot of benefits with a small amount of risk for injury if done properly.   The barbell overhead press is an exercise that can build a ton of overhead strength and it is highly recognized in the fitness industry. With all of that said, it can do more harm than good with some athletes. Not everyone needs to be press a barbell overhead, but in...

“Life is all about taking risks” yea, maybe with asking that guy/gal out on a date or trying a new food, but certainly not in strength and conditioning!   Before I ramble on about this topic, let me make myself clear, I do take risks with my athletes, but not at the expense of their athletic performance.   What exactly do I mean by risk and reward?   Training offers many benefits, such as: increase in strength, power, speed and coordination.  There are also risks associated with training. Athletes who work out incorrectly, risk straining a muscle, damaging a growth...