strengthcoach

If your an athlete then come and experience your full potential with Infusion Athletic Training Inc. Infusion Athletic Training is dedicated to improving the performance of the areas premier athletes. For more information please call Jim Fox at 301-717-0860 or jimfox@demail.com.

If your a serious athlete who wants to get to the next level and you don't know how, then contact me, Jim Fox, at jimfox@dcemail for many possibilities on-line to guide you to your goals. Strengthcoach.

You obviously never played or coached any sports.

Is this the beginning of the end for Albert Haynesworthless. Can you say spoiled athlete. He should fire his personal trainer based on his performance last season. I can't believe he said that he was going to due some "serious work" with his trainer in order to miss work that should be done with the team here this Summer. What an insult to the strength and conditioning staff for The Redskins. They should make him run 10, 300 yard shuttles in under a minute when he gets to camp and if he doesn't do it have him do it until he successfully completes it and then let him practice. Cut him and eat the salary. Strengthcoach.

Aram. The camps start June 17 and run until the second week in August. The camps will meet three times per week for 60 minutes per session. The cost will be determined by the number of people who participate but you could expect to pay between $10 and $25 per session. Strength Coach.

This weekend reminded me that Summer is almost here. As an athlete that means it's time to address off-season training and get better for the next year of competition. Check out my blog in "Everything Off-Ice" about Summer Off-Season Training. I will be conducting Summer long training at Rockville Fitness located at 4961 Nicholson Court for multiple sports to include: basketball, ice-hockey, soccer, and football. Group training will be conducted in an atmosphere where many athletes from middle school to the pro will be working together in the same facility and for many of the same goals. Come experience this unique type of training which will include speed work, strength training, medicine ball training, plyometrics, agility work, nurtition analysis, video analysis and guest speakers. If interested please call, 301-717-0860 or contact at jimfox@dcemail.com. Thanks. Jim Fox, President, Infusion Athletic Training, Inc.

I just started working with a team, Pachuca, that's headed up by Caoch Pete Mehlert, former coach of the only American University team to reach the NCAA finals for men's soccer. Pachuca is getting ready for it's outdoor season and Pete approached me about getting the team ready for competition which starts in March. Typically in soccer a match would consist of 1,000 to 1,200 bouts of action which would consist of starts, stops, jumps for head balls, and changes of direction. Most sprints are for a distance of around 50 yards with typical rest of 90 seconds. Soccer is comprised of continuous action that varies widely in intensity. Therefore, your training program must mimic the game situations of a typical match. How does one determine this? You have to go to game tape and break it down by movements, i.e. walking, jogging, sprinting, sprinting with the ball, jumping for a head ball etc. Fortunately, in many cases this has already been done and is documented in research. To have a sound program you must base it on facts. Soccer athletes don't have to move big bodies like in football therefore heavy resistance training is not needed, but body weight exercises that force one to produce forces in extreme positions in order to utilize mostability, the ability to do just the right movement at just the right time. A typical session for Pachuca starts with a dynamic warm-up and progresses on to speed development, agility training, medicine ball work, plyometrics, and finally strength training. The team meets for this type of session once per week and also has sports specific practice up to three times per week.

I just started a speed camp with some football players from Maplewood Football. The camp is at the end of the second week and the participants are reaping the benefits. We had the opportunity to listen to the head football coach from Walter Johnson High School speak this past Wednesday. Ryan Davis, a junior who will be vital to the team next year, was also on hand to assist his coach. The coach and his player had some good advice for the kids who had alot of questions for Ryan who is a Maplewood alumn. One important question for Ryan was when did he start training for football, i.e. speed work, lifting etc. The answer, surprisingly, was 10th grade. The kids realized that at age 12 they had a huge jump on some training that would benefit them as athletes in the future. Thanks again to Coach Kadi and Ryan for their efforts and supporting Infusion Athletic Training Inc. Strengthcoach.

Lately I have been working with alot of young athletes. The age at which youth are beginning specialized training has slowly declined since I began strength and conditioning athletes 20 years ago. What I propose is get your son or daughter to work with a coach who is qualified and avoid situations which your athlete is taught incorrect techniques which they have to relearn later. A good way to avoid this is to check referrals and ask the coach what their experience with youth training is. As far as speed development is concerned beginning at an age of 8 can be beneficial in order to catch the youth before they hve been taught incorrectly. What types of activities can be done at an early age to insure proper speed building blocks. Firstly, having athletes at an early age play games that utilize acceleration and agility while competing. These types of games prepare the child plyometrically in their feet to rapidly plant and stride with their foot contacts which is essential for good speed mechanics at a later date. Start the athletes with simple drills such as wall drills which empahsize proper stride position and slowly incorporate moving activities. As the youth developes more sophisticated activities can be utilized but not until the child is ready and has reached important milestones. Take each athletes case seperately and avoid cookie cutter routines because each child is different.

In the evolution of sport there has been a movement to a year long approach to coaching, practicing, and playing. This has been seen in baseball as well as basketball. Gone are the days of playing your sport in conjunction with your high school and that's it. Along with this increased level of activity there has also been a rise in injuries that have traditionally been seen in older athletes. If your going to play all year long you must have a sound strength and conditioning program that addresses the sports demands but stresses exercises that can reduce the incidence of injury. What are the demands of baseball? To be successful in baseball you must have strong legs to generate the power that is sent to your core, the relay center, and a strong upper body to be able to harness this power. In order to swing at the ball you must first see it which gets into the area of eye hand coordination, an essential component for a successful baseball player. Baseball is a game of short bursts that involves speed as well as agility. In a typical game a player may, at the very most, run 90 feet which would take between 9 to 10 seconds. Now that we understand the demands of baseball you can construct your program. Where do you start? Testing and video analysis. This allows you to objectively see an athletes abilities in balck and white. Once you have this information you can start to put together a program that addresses the athletes weaknesses first and strengths last. This creates a balanced athlete. The program can then be broken down into it's perspective categories. Speed, strength, reaction drills, flexibility, and injury prevention. The categories may change in regards to importance during the training year but nevertheless should be included in a program. Speed work is a popular buzz word these days but what does it take to teach a young athlete the proper mechanics. My suggestion is to incorporate speed sessions prior to practice to insure proper grasping of the tecniques while in a unfatiqued state. Many coaches mistake conditionning for speed work. Speed work is neuromuscular, you must have proper rest during sets in order to keep good form and that's what your concerned about at an early age. Speed trainig sessions should take place 1-2 times per week in-season and 2-3 times per week off-season. Stength training should be introduced with body weight exercises, balance training, and with medicine ball drills. It's important to let the athlete grasp certain concepts before progressing onto the next step. At a young age an athlete will have many years to grow and mature physically. Let the athlete reach their milestones before progressing them onto the next level. Reaction is key in baseball and I utilize many tennis ball drills that teach the athlete to focus and see the big picture which can be transferred to the field of play. These drills are also neuromuscular in nature and should be done while fresh. With the rise in practices and injuries it's important to use recuperative techniques such as stretching, not only static but dynamic, as well as foam rolling and addressing the sports occurence of shoulder injuries with rotator cuff exercises during the year to help strengthen and prevent throwing injuries. A proper baseball specific program will help eliminate many of the problems associated with hectic practice schedules as well as year long play. Any questions? Please contact me at jimfox@dcemail.com or 301-717-0860. Thanks.

Ruth. Well stated. There are many reasons for obesity, soda consumption is just one factor of many. Strengthcoach.

I just read an article about the soda tax. It seems like a good idea but how effective will it be for those who are addicted to caffeine. Will the tax be enough to make them stop? A tax is a good start but we have a national problem that has been in the works for many years, namely a lack of awareness of prevention of disease through exercise and good nutrition. We could be saving millions of dollars in medical care through prevention. Put P.E. class back into the school program 5 days per week and get the soda machines out of the schools in which those very schools are receiving money from the soda companies. Strength coach.

I was asked by a friend the other day about the nutritional value of diet soda. At the time I knew that artificial sweetners were detrimental to your body due to an inability of the body to excrete a by product of the sweetner, namely aspartame. I did some additional research by consulting with the book, "Caffeine Blues" and came up with some interesting facts. There is a long list of negative side effects due to soda consumption which include but are not limited to depression, high blood pressure, diabetes, weight gain, inability to focus, and lethargy. The interesting fact is that the artificial sweetner tricks the body into thinking that there will be more calories being consumed then there really is which causes the body not to release stores of body fat. According to statistics soda is considered the number one sold food item by grocery stores. Yes, that is correct, soda is considered a food item. Not only is this a huge problem but the fact that caffeine along with aggressive marketing directed towards our youth will make it very difficult for our young people to simply start drinking water.

I wouldn't suggest it. Try water. It does the body good. Jim Fox.

Richard. Research on cold showers indicates that it can boost immune system. This in general is great for an athlete due to a strong immune system being important for recuperation from training. In general warm baths, hot compresses etc. are used prior to practice to facilitate a warming of the body to prepare for activity. Cold baths or showers are used to slow down metabolism in order to speed recuperation after practice or workouts. In my years with the Washington Capitals they had a set-up at Verizon Center with one hot bath and one cold bath that guys would go from one to the other acting to exercise the muscles from the heat to the cold. I hope that answers your question. It was a good one. Jim Fox.

Shannon. That's a good question. Men and women are different, so the approach is different as well. Due to a man's inherent testosterone production they are able to lift more and perform alot of power based exercise at a higher level then women, but female athletes can do those same types of activities. The approach differs more mentally then physically. In the teenage years most young men are fueled by testosterone which can lead to aggressive behavior etc. which when coaching must be delt with in a firm but fair approach. Women at this age are basically easier to deal with, more apt to listen and go along with your plan as a coach. I don't differ my techniques that much from men to women although I will allow for reduction of training around a woman's cycle. I hope that answered your question. Thanks. Jim Fox.

My name is Jim Fox and I run all facets of off-ice training for the Washington Pride. Training for The Washington Pride starts in late August and concludes in April at Nationals. The team is comprised of 17 young women from across the country. Many drive hours to participate in practices 3-4 times per week. This entails a 7 month long program that must be hockey specific, but also take into consideration the grueling day to day activities of practice, play and off-ice training. The program starts with testing which consists of some of the same tests the NHL uses to help scouts assess an athletes physical ability. The tests are: height, weight, body fat, sit and reach, vertical, standing broad jump, medicine ball chest pass, pro-agility, max push-ups, max sit-ups, and a 300 yd. shuttle. These tests are conducted three times per year, beginning, middle and end of season. The purpose of the tests are threefold. They give the coach needed information about each player, the tests give the athletes goals to achieve, and finally the tests tell me whether I am conducting off-ice training in a way that is beneficial. After testing is completed regular off-ice training starts. Typically the Pride practices 3 to 4 times per week with off-ice training occuring on each of those days. The Pride does strength training, plyometrics, agility, and conditioning two times per week. Since the team plays games on the weekend and sometimes as early as Friday we do the majority of our off-ice training Monday through Thursday. This gives the players a day to rest before competing. A typical off-ice session happens after practice and would contain the following if we were concentrating on agility and conditioning for that day: Speed training to include drills to work on proper running technique, hill training, and speed devices. Agility drills that would involve an agility ladder, cone drills, reaction drills with a partner or agility drills within an open area such as back-runs, shuffles etc. The final segment would contain the conditioning. This could contain 100 yd. sprints, 300 yd. shuttles, or 800 meter sprints. Hockey contains many repeated actions over the course of a practice as well as games. In order to guard against overuse injuries from these actions one must construct a strength program that can balance out these overuse injuries. In hockey a proper position while skating is deep bend in the knees, almost a squat, with the back striaght, not bentover. When fatiqued an athlete has a tendency to bend at the waist compromising the low back. This if repeated could cause an overuse injury. To guard against one must put into a off-ice program exercise to stretch the low back since it is in a continual state of action, as well as strengthen the abdominal muscles. The previous schedule in addition to day to day stretching, self massage techniques ,using a foam roller, as well as proper nutrition are keys to staying healthy during our hockey season. More about the Pride can be found here: http://www.pridehockey.com

Hey, thanks Red Rover. I am here to serve. Let me know if I can return your favor. Jim Fox.

Hey Tim. Did I go to WJ with you? If not. No prolem. If you need help with trainig and want to achieve more let me know. Jim Fox.

You don't have to qualify. Just email me, jimfox@dcemail.com, or call 301-717=0860 and we can talk about your situation. Look forward to hearing your story. Jim Fox.

Just a reminder that this weekend is the testing event. Thanks for your questions and comments and I hope to see you this weekend. Jim Fox.

As part of an effort to reach out to the people who need it, my company, Infusion Athletic Training, is offering free strength and conditioning training to those who are financially unable to afford it but would benefit from it, i.e. an athletic scholarship to college. If you know someone or some group that is a good candidate please contact me at jimfox@dcemail.com. Thanks and pay it forward. Jim Fox.

Chris. This will be a monthly event. No problem if you can't make it this time. See you next time. Thanks for your response. Jim Fox.