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Without variety, everything in life gets stale. This maxim not only applies to work but also to your training and your nutrition strategies. If you came in to the gym and did the same training session every night, you would quickly get bored and possibly stop training. Your body gets tired of the same thing as well.

Explosive Speed = Big Force + Small Time

  The strength and stability of the hip can help reduce possible injuries to the back and knees. The hip is centrally located and provides the ability for the muscles to connect from the spine to the hip and the legs to the hip. There are many muscles that contribute to stability of the hip, but one muscle in particular that are going to be focused on for the prevention of injuries, especially knee injuries, is the Gluteus medius.    

There’s no way around it; your environment influences your behavior.  Make things easier and you’re more likely to do them.  Take away temptations and you’re less likely to be enticed.  To increase the likelihood of reaching your goals, create an environment for success. 

The Velocity Sports Performance Athlete of the Month for December is Brigette Grau.  Brigette has been training at Velocity for nearly 6 months and she has shown nothing but improvement in every aspect of her training, earning the nickname "Bodyweight Champion".  

The Circuit of Devastation is a plate and bodyweight circuit that challenges the mind and body. It is one of the many tools that Velocity coaches use to develop different energy systems. Your body uses three major energy systems in order to perform: the ATP -phosphocreatine (ATP-PCr) system, anaerobic glycolysis, and aerobic glycolysis.

1. Mental training can’t replace physical training and talent. We haven’t seen any Olympic Athlete who succeeded without doing the physical and technical work, even though we have worked with some of the most mentally talented athletes in the world. The reality is that even an exceptionally talented athlete who has not prepared well physically loses confidence and is vulnerable in competition. The best and easiest confidence is that which comes from the knowledge that you are as prepared, or more prepared, than your competitors, and that you are physically capable of a winning performance. 

Do you have knee pain? Has it lasted more than a few weeks? The safest course of action is to see your medical doctor and Physical Therapist for a correct diagnosis of the problem.  Correctly identifying the cause of knee pain will decrease down time away from your sport or activity.

This months Athlete of the month is Quinn Deshler.  Quinn Deshler, or “Little Desh,” as we came to know him at Velocity, has just recently moved to the Developmental 1 group.  He is a local of Torrance, CA, and plays for LA Hockey.  Little Desh started training with us just last November in our youth program.  He quickly accelerated in the youth program and was recently moved into the Developmental 1 group.

This month’s nutrition article addresses the infamous “cheat meal.” One of the most common faults of a long-term healthy nutrition routine is the temptation to cheat. The aftermath following an indulging meal can ruin much of your hard work.  Especially after all the Halloween candy, and with the holidays around the corner, it is important to realize the rule: Stick to 90%.  Learn how to curb the temptation, and even control the damage after you have given in.

As I watch my children play sports I often end up laughing at some of the other parents and coaches.  They get way to excited over outcomes in the game; win or lose, one on one battles, was the call by the ref correct, how hard some hit, etc…   To watch these parents you would think this was the Olympics or the Stanley Cup.  It’s not.  I’ve coached athletes at high levels here in the US and abroad, so the perspective is different.

Although only 24, young for starting cathcer in MLB, Nick Hundley has made great strides.  He came back from the disabled list this season and finished September batting .338 and slugging .406.  Nick trains hard at Velocity to improve his speed and power.

In last month’s article, “Scapular Stabilization”, I explained the importance of the middle Rhomboids, Lats, and Serratus in their relation to the shoulder and arm. The upper Traps are not mentioned nor are they demonstrated on how to increase strength in this article because of the tendencies of individuals to over utilize and or over train these muscles.     The following exercises are designed to strengthen the middle Rhomboids, Lats and Serratus below 90 degrees and without engaging the upper Traps. The upper Trapezious work in ranges greater than 90 degrees. Correct form is essential when performing these exercises to allow for maximal contraction of the specific muscles targeted.

Purchasing the correct food from the grocery store is one of the best ways to maintain consistency in your diet and curb binging. By taking control of what you eat by creating meals and buying fresh food, you will make maximal changes in a shorter period of time. This article provides some helpful tips for the next time you go shopping at the grocery store.

At Velocity Sports Performance, our experiences working with players from MLS, NCAA Schools, and the US National Team have shown us that soccer players can improve speed & agility with consistent use of simple drills.  Skipping isn't one of the first things you see when you watch a soccer game.  Yet, we highly recomend all kinds of skipping for soccer players.

Scapular Stabilization: What does this mean and why is it important? Strong muscles in the scapular stabilization group act as an anchor for the arm to provide more efficient hitting and can reduce injuries in the shoulder.  Even if you are not an over-head athlete, this area is still important to strengthen because it contributes to good posture by bringing the shoulders back.  Many people have over developed their upper traps compared to the other muscles in the stabilization group.

Even though you will have the most control over your nutrient intake if you do the cooking, there are many times that you will be out at a restaurant.  It is important to take these times and enjoy going out to eat, not only physically but mentally.  Just becuase you go out to eat, it does not mean you have to eat poorly.  There are many restaurants that have healthy options, even fast food chains.

For most athletes, tearing their ACL and breaking their leg might be devastating and career ending.  This month's Athlete of the Month thought differently.  What put Danielle Arriola back on the court was a combination of hard work and what Velocity terms the six V-Truths; Desire, Belief, Character, Determination, Heart, and Pride.

The mier mention of the word, Chin Up, is enough to make even the toughest of athletes cringe.  Along with the cringe normally comes one or more of the following, eye rolling, loud sighing, droopy heads, a nervous laugh and my personal favorite “your joking right?”  There is probably not one exercise that is hated as much as chin-ups but is also one of the best exercises you can do. 

At only 10 years old, Jonathan Martin has risen to the top of the Youth program, becoming an athlete that exemplifies what Velocity is all about. He is known around here for being the fastest youth kid and is never the one to back down from a race to prove it. “Anyone, anywhere, and anytime” is his motto. Jonathan is a two sport star, playing football and running track. He is the starting QB for both his teams in the Orange County Junior All-American Football League and the South Bay Youth Sports Football League, Jon also runs track in the South California Association of the USATF where he runs the 100, 200 and 400 meter.

It had been a goal of mine for many years to volunteer at the Colorado Springs, Olympic Training Center’s Medical Clinic and at long last this past July, I was invited do perform my two week medical rotation in Colorado.     To be considered for the volunteer list, the minimal requirement is that you must have at least five years experience in your field and a reference from your sports National Governing Body (NGB), mine being indoor volleyball. I have eleven years experience as a Physical Therapist with nine years working with elite athletes from both indoor and beach volleyball. I was prepared.  

For the past few months, the nutrition tips have covered a variety of topics such as the importance of breakfast, having healthy snacks, and including all of the macronutrients in the diet. All of the tips thus far have worked on developing overall healthy habits and creating a sound nutrition foundation to build upon. If you are still struggling maintaining a consistent healthy routine, continue working on the previous tips. If you are doing well overall and now want to take your nutrition to the next level, now it’s time to start maximizing your workouts with performance nutrition.  

Each month thus far, the nutrition tips have covered developing healthy habits, being prepared for eating healthy, and incorporating each of the main macronutrients into your diet. If this is all becoming second nature, then it is time to start specifying what foods to consume and be conscious of what each product does for your body. The first place to start is to add a sufficient amount of important micronutrients into the diet.

In 1907, psychologist and philosopher William James suggested that talents were different from the strengths of character required to fully exploit those talents. For his entire distinguished career, James was fascinated with why only a handful of individuals realize the limits of their potential while the rest of us fall far short of what we could be.

  When a competitive sports season rolls around, athlete put a lot of physical and emotional energy into it.  Practices and competitions can take a toll on time, energy and the body.  Because of this, many athletes are tempted to stop training.    Our professional players across all sports have definitely learned they have to change what they do.  They can’t follow their same off-season program.  So what do they do?