Medicine Ball Training

Medicine Ball Training

There are multiple ways to develop power but one of the simplest and most effective ways that also happens to be one of Lori Lindsey's favorites is: medicine ball training. There are a variety of ways to chuck a medicine ball around – here are three of Lori's favorite.

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The Why and How of a Proper Warm-up

The Why and How of a Proper Warm-up

Want to be a better athlete – a better soccer player, perhaps? Want to stay healthy, injury-free for the long haul? Perform better on and off the field?

If you answered yes to one of those questions – then a proper warm-up is vital.

The primary goal for training is not only to improve performance, but to stay healthy while you’re doing it.

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Use Strength Training As Your Second Sport

Use Strength Training As Your Second Sport

At the youth level, there isn’t enough emphasis on developing strength and movement efficiency; it’s all go-go-go, speed, agility, speed, agility, ball skills, ball skills, go. Strength is a crucial overlooked element yet is widely known to be the foundation for athletic development and improving overall athleticism.

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Kettlebell Exercises

Kettlebell Exercises

There are thousands of exercise variations that can be done with the kettlebell.  It is a tool that is used by almost everyone in the industry and for good reason.  The displacement of the weight from the handle adds an extra challenge especially when performing exercises like farmers walks and swings. It's the perfect modality for training at home because there are so many variations and it takes up almost zero space!  With all of the different exercise variations, it's like having a full size gym that takes up less space than a pair of shoes!

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Exercises I Used During My Playing Days, Wished I Had Incorporated While Playing, & Will Continue to Use….4 Eva

Exercises I Used During My Playing Days, Wished I Had Incorporated While Playing, & Will Continue to Use….4 Eva

I’ve had the fortune of being exposed to some top-notch strength and conditioning coaches throughout my career. In turn, this has exposed me to some great programming and exercises that improved my athleticism and kept me injury free.

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Two Front Squat Variations to Improve Your Athleticalism

Two Front Squat Variations to Improve Your Athleticalism

There are many different variations of squats, but today I’m focusing on the barbell front squat. It is my all time favorite exercise and one that I instantly saw a correlation between the weight room and the soccer field.

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In-Season Strength Program

In-Season Strength Program

The number one goal of any in-season strength program is to keep players healthy and on the field. This is a unique challenge for many college soccer players and coaches. This year, the defending champions from Florida State will play 16 regular season games in the course of just over 2 months. Just like any other team, they will play in multiple games on any given weekend, with matches on Thursday and Sunday. With a packed practice and game schedule, it’s difficult to find time for strength training and rightfully so. Coaches and players are evaluated by their performances on the field and not the weight room. It’s very easy to focus on tactical practices and technical sessions instead of investing time on movements without the ball. However, finding just 90 minutes during the week, broken down into 2, 45 minute sessions can go a long way in maintaining strength thru the season and keeping players healthy for a November push. After all, the best “ability”, is avail“ABILITY”.

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From the Magazine: Starting Speed - First Step Quickness

From the Magazine: Starting Speed - First Step Quickness

Every player is looking to enhance their speed, especially their first step quickness and separation speed. But even though this is the goal, many players don’t necessarily train for this. We all run sprints at practice, but think back to your training program and see if you can remember a time when your coach had you specifically focus on maximal speed over 5-10 yards.

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Train Like a Pro: Core & Neck Strength Training featuring Ashlyn Harris

Train Like a Pro: Core & Neck Strength Training featuring Ashlyn Harris

There are many risk factors involved with head trauma, but Neck Strength is the only risk factor that can be modified. Concussed athletes had a smaller neck circumference and less overall strength. In untrained youth, the odds of a concussion dropped 5% for every pound of neck strength. In March of 2014, the American Journal of Sports Medicine published an article showing that greater neck strength and anticipatory cervical muscle activation can reduce the magnitude of the kinematic response. So while we may never be able to fully prevent a concussion, we can develop the muscles around the neck to reduce the risk.

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Building Good Movement - Part 2

Building Good Movement - Part 2

In part 1, I discussed the components of a movement-based, performance training program. An athlete must train for movement qualities such as stability and mobility.   Athletes also need strength training to produce force to meet the demands of sport, and move in every direction, not just forward and back.  Now, I'll break down the movement itself and go over some training tips to help boost performance.  This system will work for any movement, but today I'm going to focus on just one..

THE SQUAT

There are many different variations of the squat, barbell back squats, front squats, overhead, etc.  My personal favorite is the RFE (Rear Foot Elevated) Squat, aka Bulgarians.  In this version, the rear foot is elevated, placing the focus on one leg, with the added challenge of balance, core stability, and flexibility.  Whatever variation you choose, it still breaks down into a knee dominant movement, and the demands are roughly the same. 

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Building Good Movement - Part 1

Building Good Movement - Part 1

Performance training is about building movements, not muscles.  By focusing on good movement, you will develop the muscles necessary to stabilize, mobilize, and create power. However, developing muscles individually doesn't always translate to good movement. This is a fundamental principal in training athletes and preparing them for the field.  There are no barbells or dumbbells on the field, only space.  Gains in the weight room are great but only if it translates to the field.  

Here are a few things to keep in mind.

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Train Like a Pro: Plyometrics featuring Ali Krieger

Train Like a Pro: Plyometrics featuring Ali Krieger

Ali Krieger is known as one of the fastest players on the US Women's National team and one of the best defenders in the World.  Her speed allows her to make plays all over the field, winning the ball on one end, and attacking on the other.  Learn how to train like Ali with a plyometric program designed by her personal trainer, Chris Gorres, now available for purchase in the Amplified Soccer Athlete app.

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