A 13 year old girl doesn't need foam rolling or speed squats. She needs to learn to stabilize her pelvis and get a stronger torso. Proximal stability leads to distal mobility.
Check out my article how to condition specifically for football.
http://endlinetraining.com/2013/05/15/how-to-condition-specifically-for-football/
Sat mon and weds would be your conditioning days...
Increase your torso stability and you will improve your ability to express mobility. Stretching is a very small piece to getting athletes to move better. I can get athletes to squat 3-5" deeper in 10...
99% of power is generated from the biceps alone(50% dominate arm, 49% non-dominate). The other 1% is commandeered via the brachialis, which, is surprisingly divided equally between arms. You can...
I would not follow my program. Follow what your coaches have you do. Sit down and talk to them way before practice or after practice about the rationale of how the program is being run so you can...
Weight gain will happen once you get out of high school and your balls drop. Once you are out of hs it is much easier to gain weight just because you only go to class for 3 hours a day on average so...
Just wanted to share some improvements from the HS football team I now train. They have been following a 5 day format, for the past 12 weeks, of my program that is now a STICKY on this forum. Only...
Just wanted to share some improvements from the HS football team I now train. They have been following a 5 day format of this program for the past 12 weeks. Only a few freshmen who had prior...
I do agility work starting after block 4. Agility drills in my opinion are very specific to the movements of the position. Ladder drills and "quick feet" drills would not apply in my opinion. All...
Dave Castro is the programmer for the CF Games and one of the main faces of CF. Acceleration is a skill and considering most team sports don't involve much upright maximal speed work I'd suggest...
If you are looking to gain grip strength to be able to snag the ball out of the air with ease and win jump balls then you just need to be flat out stronger overall. Most people who can do this are...
1) I don't think it is needed for a HS athlete. Straight bar work plus plyo's and medball work gets the job done. 2) No. You can still keep doing higher rep work on accessory lifts on the low...
Why get a book on distance running when you can just as easily buy a book on sprinting? If you want to learn how to sprint you should just ask Dave Castro and pick up crossfit.
