Cupping vs. Muscle Scraping: Unpacking the Tools of Soft Tissue Recovery

Dr. Gallegos’ Approach to Cupping Therapy

Cupping therapy is an ancient technique that uses suction cups to create negative pressure on the skin and underlying tissues. Dr. Gallegos strategically applies this therapy to lift and separate fascia, enhance circulation, and accelerate recovery.

Benefits of Cupping Therapy:

  • Targeted Pain Relief: Alleviates muscle tightness, joint discomfort, and chronic pain in key performance areas.
  • Optimized Circulation: Increases blood flow to muscles and tissues, promoting faster healing and recovery.
  • Enhanced Mobility: Helps release fascial restrictions, improving range of motion and functional movement.
  • Detoxification & Recovery: Aids in flushing out metabolic waste and reducing inflammation.
  • Nervous System Regulation: Encourages relaxation and stress reduction, supporting overall well-being.

Dr. Gallegos’ Use of Muscle Scraping Technique

Muscle Scraping or The Graston Technique is a specialized form of instrument-assisted soft tissue mobilization (IASTM). Dr. Gallegos uses stainless steel tools to detect and break down scar tissue, addressing deep fascial restrictions and chronic injuries with precision.

Benefits of Graston Technique:

  • Scar Tissue Reduction: Effective for post-injury and post-surgical rehabilitation to restore tissue function.
  • Improved Soft Tissue Mobility: Helps smooth out adhesions and restrictions, restoring fluid movement.
  • Pain Alleviation: Targets deep areas of tension and dysfunction to provide lasting pain relief.
  • Accelerated Healing: Stimulates the body’s natural repair process, reducing downtime from injuries.
  • Performance Enhancement: Restores optimal muscle function, improving strength, mobility, and endurance.

Which Therapy is Right for You?

Both cupping therapy and the Graston Technique are valuable tools in Dr. Gallegos’ approach to performance therapy. Choosing the right one depends on your specific needs:

  • If you’re dealing with chronic tension, circulation issues, or general muscle tightness, Dr. Gallegos may recommend cupping therapy.
  • If you need scar tissue breakdown, deep fascial work, or precise injury rehabilitation, the Graston Technique might be more beneficial.

Experience Dr. Gallegos’ Performance Therapy at Athlete Ready

Dr. Gallegos takes a personalized approach, ensuring each athlete receives the best treatment for their performance goals. Whether you need cupping therapy, muscle scraping, or a combination of both, you’ll receive expert care tailored to your body’s needs.

If you’re ready to enhance your recovery and performance, schedule a session with Dr. Alek Gallegos today and experience the benefits of performance therapy firsthand!

Athlete Ready running training

Run Smart, Stay Healthy: How to Crush Your Track Season Without Breaking Down

Track season is almost here. Indoor season kicks off in January, and outdoor isn’t far behind. High school athletes know the off-season can feel like forever—from May all the way to December. So, with all that time to prepare, why are so many sprinters and jumpers still getting sidelined with injuries?

Injuries don’t just hurt your body; they wreck your chances to show up and show out. Let’s fix that. In this blog, I’m breaking down:

  • Why injuries happen in the first place,
  • The most common injuries for sprinters, and
  • What you can do to stay healthy, recover smarter, and hit the track ready to dominate.

The Injuries That Mess With Sprinters

Here’s the truth: sprinting is no joke. It puts serious stress on your body, and if you’re not ready for it, injuries are waiting to happen. These are the ones sprinters deal with the most:

1. Hamstring Strains

Hamstring injuries are among the most common in sprinters. They typically occur due to the high-speed demands of sprinting, which can lead to muscle tears or strains, especially if muscles are not adequately warmed up or conditioned.

2. Shin Splints

This condition, also known as medial tibial stress syndrome, results from overuse and is characterized by pain along the shin bone. It is particularly common in runners who increase their training intensity or volume too quickly.

3. Runner’s Knee (Patellofemoral Pain Syndrome)

This injury involves pain around the kneecap and is often exacerbated by running on hard surfaces or improper running mechanics. It is more frequent in female athletes but can affect anyone.

4. Achilles Tendinitis

Inflammation of the Achilles tendon can occur due to repetitive strain from sprinting. Symptoms include pain and stiffness along the tendon, especially after periods of inactivity.

5. Stress Fractures

These are tiny cracks in the bone caused by repetitive force or overuse, commonly seen in the lower legs and feet of sprinters. They can develop if a sore spot is left untreated.

6. Ankle Sprains and Fractures

These injuries often result from improper landing techniques during sprints or while navigating turns on the track. They can range from mild sprains to severe fractures.

7. Groin Strains

The groin muscles are heavily engaged during sprinting, making them susceptible to strains, especially during explosive starts or changes in direction.


Why These Injuries Happen

Sprinters put their bodies through intense physical stress. The faster you go, the higher the demands. Sometimes injuries are unavoidable, but most of the time, they’re preventable. Injuries happen when an external load from competing exceeds your capacity. Whether it is a muscle, tendon, ligament, bone, or fascia, all of these need to be prepared for the demands of your sport. Sprinting is the most demanding ability we can do.

If you go back and skim the injury list, you’ll notice a few red flags: overuse, bad form, not enough recovery, poor conditioning, repetitive stress. These are the main culprits. Fixing them is where the magic happens.


How to Stay Injury-Free: The Big 3

Injury reduction is about preparation. Your body needs to handle the demands of sprinting, which means focusing on three key areas: Training, Recovery, and Nutrition. Nail these, and you’ll build a stronger, faster, and injury-proof version of yourself.

1. Training: Work Smarter, Not Just Harder

Training isn’t just about grinding—it’s about smart grinding. You need a plan, not just random workouts, and it should be built around sequence, selection, and dosage.

  • Sequence = The Order Matters
    Think of your workout like a TikTok trend: get the order wrong, and it flops. Warm-ups, workouts, and cool-downs need to flow logically. Even small tweaks in your sequence can make a big difference in preventing injuries.
  • Selection = Pick the Right Moves
    Forget those “sport-specific” gimmicks. It’s not just about doing exercises that look cool or mimic sprinting—it’s about choosing movements that work for you. The angle, intensity, and how you do them matter more than the exercise itself.
  • Dosage = The Right Amount at the Right Time
    Overtraining? Recipe for burnout. Undertraining? You won’t improve. Your sets, reps, and intensity need to align with your goals and competition schedule. The goal is to peak when it counts.

2. Recovery: Don’t Skip It

You can’t out-train a bad recovery game. Training breaks your body down; recovery builds it back up stronger. If you’re not prioritizing recovery, you’re setting yourself up for failure.

Here’s what elite recovery looks like:

  • Sleep: Your ultimate performance hack. Aim for 7-9 hours of solid sleep.
  • Hydration & Nutrition: Fuel up right—more on that in a minute.
  • Massage & Light Movement: A weekly or biweekly massage can keep your muscles and tendons healthy, while light movement improves circulation and keeps soreness in check.
  • Active Rest: Rest doesn’t mean sitting on the couch all day. Easy, light movement (like yoga or stretching) helps your body bounce back faster.

3. Nutrition: Eat Like You Mean It

You can’t perform on an empty tank, and you definitely can’t build muscle with bad nutrition. What you eat fuels everything—your energy, recovery, and even your hormones.

Here’s the cheat sheet:

  • Protein: Aim for 1.2-1.7 grams of protein per pound of body weight every day.
  • Carbs: Don’t fear the carbs—they’re your main energy source.
  • Fats: Essential for hormone production (think testosterone, growth hormone, etc.).

Want the perfect plan? Work with a registered dietitian (RDN) who can create a customized strategy. At Athlete Ready, we’ve got an RDN who helps athletes crush their goals while staying healthy and enjoying life!


The Bottom Line: Run Smart, Stay Healthy

Injuries set us back and are not just physical but mental. Most of them are preventable if you put in the work. By focusing on Training, Recovery, and Nutrition, you’re setting yourself up for success—not just for one season, but for the long haul.

If you want to compete at your best, you’ve got to take care of your body. Put in the effort, run smart, and stay healthy. Your future self (and your medals) will thank you.

Athlete Ready college athlete scholarship blog title picture of an illustration of a graduation cap, a diploma, and money.

The Playbook for College Athletic Scholarships: A Comprehensive Guide

For many youth athletes and their families, the dream of playing sports at the collegiate level is not only about the thrill of competition but also the possibility of securing an athletic scholarship.

These scholarships can significantly ease the financial burden of higher education and they represent a unique opportunity to pursue academic goals while continuing to engage in high-level sports. The financial aspect is often overlooked by potential candidates, both students and athletes alike. Securing an athletic scholarship by getting school paid for cannot only start your educational path in the right direction but can also change your financial trajectory without accruing so much student debt.

In this article, we will dive into the realities of achieving an athletic scholarship, the steps to increase the chances of earning a scholarship and what it can do from social, physical and financial standpoint. We will also give our best pieces of advice on how to navigate the recruiting process, which can be tough.

Understanding Athletic Scholarships

Unlike academic scholarships, which primarily consider academic achievements, athletic scholarships focus on an athlete’s ability and how it might benefit the school’s sports programs. These scholarships can range from partial, covering only a portion of tuition costs, to full-ride scholarships that cover tuition, room, board, and sometimes even books. NCAA Division I teams offer over $3.6 billion in athletic scholarships annually, with an average scholarship around $18,000 per year.

Organizations like the NCAA (National Collegiate Athletic Association), NAIA (National Association of Intercollegiate Athletics), and NJCAA (National Junior College Athletic Association) play pivotal roles in the realm of college athletics, including the governance of scholarship distributions. Each organization has its own set of rules and regulations which determine eligibility, recruitment, and the extent of scholarship provisions.

The NCAA is the largest and most recognized body, overseeing sports programs at many large universities across three divisions (I, II, and III). Division I and II schools can offer athletic scholarships, but the number and amount are regulated by the NCAA. Division II schools offer about $600 million in athletic scholarships each year, while Division III schools do not offer athletic scholarships but can provide other forms of financial aid. Approximately 177,559 athletic scholarships are awarded across all divisions annually, with over 180,000 student-athletes receiving some form of scholarship each year.

The NAIA governs smaller four-year colleges and universities and is known for being more flexible with eligibility requirements compared to the NCAA. The NAIA provides over $600 million in scholarships annually across its member schools. This organization allows schools to set their own scholarship limits, and thus the opportunities for scholarships can vary more widely from school to school within the NAIA than in the NCAA.

NJCAA oversees community colleges and two-year institutions. It offers athletic scholarships, including full and partial tuition, fees, room and board, but like the NAIA, the availability and amount can vary widely. NJCAA schools can be a stepping stone for athletes looking to transfer to four-year institutions after completing two years.

Unpacking the Statistics of Athletic Scholarships

Navigating the world of athletic scholarships can be daunting given the competition and limited availability. Across various sports, thousands of scholarships are offered each year, but the distribution is not uniform either by sport or gender.

Data indicates that only a small percentage of high school athletes—about 2%—will go on to compete at the collegiate level with an athletic scholarship.

The likelihood of securing a scholarship varies significantly by sport. For example, male athletes in sports like football and basketball have higher probabilities due to the greater number of scholarships available. In contrast, female athletes may find more opportunities in sports like volleyball or soccer, which are better funded at the collegiate level for women’s programs.

It’s important for aspiring collegiate athletes and their families to understand this data and set realistic expectations and plan effectively for their athletic and academic future. It’s always good to have a Plan A, B, C, and D.

Eligibility and Requirements

Achieving and maintaining eligibility for an athletic scholarship involves meeting specific academic and athletic criteria set by the governing bodies.

The NCAA requires prospective student-athletes to complete a core curriculum of high school courses, maintain a minimum GPA in these courses, and achieve a corresponding minimum score on the ACT or SAT. The exact requirements can vary depending on whether the student is aiming for Division I or Division II, with Division I standards generally being more stringent. NAIA also has its own set of academic criteria, including a minimum score on the ACT or SAT, and a minimum GPA. The NJCAA is generally more lenient, often requiring only a high school diploma or equivalent for participation.

Athletic requirements vary more significantly by sport and by the level of competition. Coaches and recruiters often look for athletes who have demonstrated significant achievement and potential in their chosen sports. This can be through statistics, level of competition, winning, and recognition such as awards or significant game performances.

Once in college, student-athletes must continue to meet academic progress standards to remain eligible to compete. Division I student-athletes graduate at record rates, with a Graduation Success Rate of 91%.

Understanding and navigating these eligibility requirements is crucial for maximizing the chances of securing an athletic scholarship. Students must plan their high school courses early, strive for academic excellence, and maintain their amateur status if they aim to compete at the collegiate level. Being proactive and informed can make a significant difference in a student-athlete’s ability to secure and keep an athletic scholarship.

Practices of Successful Recruits

Successful recruits often share common practices and strategies that elevate their chances of securing a college athletic scholarship. Understanding and adopting these practices can make a significant difference in the recruitment journey.

  1. Early Preparation: Top recruits often begin their preparation years before high school graduation. This includes not only developing their athletic skills but also understanding the academic requirements needed to qualify for scholarships and college programs.
  2. Academic Excellence: Successful recruits prioritize their academics to meet NCAA or other governing body eligibility requirements. Maintaining a high GPA and performing well on standardized tests such as the SAT or ACT can distinguish a recruit academically.
  3. Skill Development: Continuously improving athletic skills is crucial. Successful recruits often work with private coaches, attend elite training programs, and participate in summer leagues to hone their abilities year-round.
  4. Strategic Game Play: They choose high school and club teams that compete at high levels and provide significant exposure to college scouts. Playing against top-tier competition not only challenges the athlete but also provides a stage to showcase their talent.
  5. Networking: Building relationships with coaches and scouts is another key factor. Successful recruits often engage in proactive outreach through emails, social media, and personal interactions during games and events.
  6. Personal Branding: They manage their public image and brand through social media and other platforms to create a positive and professional impression. This includes posting highlights, workout sessions, and positive interactions within the community.
  7. Feedback and Adaptability: Top recruits seek feedback from coaches and scouts and use it to improve their performance and approach. Being adaptable and willing to learn from each experience is crucial.
  8. Mental Toughness and Resilience: The ability to handle pressure, overcome setbacks, and stay motivated throughout the long and often stressful recruitment process is a hallmark of successful athletes.

By incorporating these practices, athletes can enhance their visibility, desirability, and readiness for college sports programs, significantly improving their chances of obtaining an athletic scholarship.

Recruitment Process, Timelines, and Milestones:

Navigating the recruitment process for collegiate sports involves understanding specific timelines, key milestones, and strategies for increasing visibility to college scouts and recruiters. For student-athletes and their families, this phase is critical to securing an athletic scholarship.

The recruitment process often begins early in high school, with some athletes starting to attract attention as early as freshman or sophomore year.

Key milestones include:

• Initial Contact: NCAA rules permit coaches to start contacting recruits during their junior year of high school. This contact can include phone calls, texts, and emails.
• Official Visits: Starting senior year, athletes can make official campus visits, which are often funded by the college. These visits are crucial for both the athlete and the coaching staff to assess a mutual fit.
• Signing Period: The National Letter of Intent (NLI) signing periods vary by sport but typically start in the athlete’s senior year of high school. Signing an NLI commits the athlete to the college for at least one academic year.

Improving Visibility to Scouts:

  1. Compete at High Levels: Participating in high-level tournaments and championships not only provides exposure but also helps athletes gain crucial experience against some of the best competitors.
  2. Attend Camps and Showcases: Many colleges and third-party organizations host camps and showcases that attract college scouts. These events are opportunities for direct interaction with college coaching staffs.
  3. Maintain an Athletic Resume: Keeping an up-to-date athletic resume, including statistics, awards, personal bests, and game footage, is essential. Digital platforms and social media can also serve as tools for showcasing talents.
  4. Proactive Communication: Athletes should proactively reach out to coaches with their resumes and game footage, expressing their interest in the program and detailing why they would be a good fit both athletically and academically.

The recruitment process is dynamic and varies widely across different sports and divisions. Athletes and their families should research specific recruitment guidelines per sport and division to tailor their approach effectively.

Alternative Paths and Financial Considerations

For many aspiring collegiate athletes, the competition for athletic scholarships can be intense, and not everyone will secure a scholarship. There are alternative paths to consider that can still lead to a fulfilling collegiate athletic experience.

  1. Walk-On Opportunities: Many athletes choose to join college teams as walk-ons, where they try out for the team without the promise of a scholarship. This path can sometimes lead to scholarship opportunities later, as coaches evaluate walk-on players’ contributions and potential.
  2. Division II and III Schools: While Division I schools are often highlighted for their competitive sports programs and scholarships, Division II and III institutions also offer robust athletic programs. Division III schools, in particular, do not offer athletic scholarships, but they can be a great option for athletes looking to balance sports with academics, often providing a more comprehensive college experience.
  3. Financial Planning for College: Beyond athletic scholarships, students should explore other financial aid options available to them. This includes federal and state grants, work-study programs, and academic scholarships. Families should prepare early by understanding their options, including saving plans like 529 college savings plans or exploring loan options.
  4. Academic Scholarships and Grants: Athletes should not overlook academic scholarships and grants, which can be combined with athletic participation. Excelling academically can open multiple avenues for funding education.
  5. Employment Opportunities: Some student-athletes might also consider part-time work, either during the off-season or within NCAA regulations during the school year, to support their financial needs.

Conclusion

Navigating the world of college athletics and scholarships involves understanding a wide array of options and preparing for various outcomes. While securing an athletic scholarship is a significant achievement, it’s important to recognize and plan for alternative paths that can also provide valuable college experiences and financial support. This proactive approach ensures that regardless of the path chosen, the student-athlete is set up for success both on and off the field.

As you explore the opportunities and challenges of obtaining a college athletic scholarship, further resources can provide invaluable guidance and detailed information.

  1. NCAA Eligibility Center: This tool is essential for prospective student-athletes. The Eligibility Center helps you understand and navigate NCAA rules and requirements for participating in college sports at Division I and II levels. It’s crucial for maintaining eligibility from high school through college. Visit the NCAA Eligibility Center.
  2. Consult Athletic Directors: High school athletic directors are a treasure trove of information and advice about the recruitment process and can provide personalized guidance based on your specific circumstances and goals.
  3. Useful Websites and Books: Websites such as BeRecruited or the NAIA’s official site offer a plethora of information on college sports and scholarships. Books like The Student-Athlete’s College Recruitment Guide offer insights and strategies to stand out in the competitive sports scholarship landscape.
  4. Attend Workshops and Seminars: Many high schools and community centers offer workshops on college athletic recruitment. These events are often attended by former college athletes, college coaches, and sports advisors who can provide firsthand advice and answer specific questions.
  5. Athlete Ready: Our forte is youth sports and our coaches have years of experience helping athletes with collegiate scholarships. We would love to answer any questions and help in any way we can.

By actively engaging with these resources and seeking advice from knowledgeable individuals, you can better navigate your journey towards college athletics and ensure you are well-prepared for the opportunities and challenges ahead. Be ready!

Celebrating 10 Years of Excellence with the Athlete Ready Community!

As we reflect on the past decade, we are filled with immense gratitude and pride. Over the last ten years, Athlete Ready has grown from a small vision into a thriving community dedicated to sport performance, health and longevity. Your continued support, passion, and commitment have been the driving force behind our success. Every small goal achieved along this mission and every athlete transformed is a testament to the incredible resilience and dedication of our community.

Thank you for trusting us with your athletic and performance journey and allowing us to be a part of your growth. Whether you are a seasoned professional, an aspiring youth athlete, or someone striving for personal fitness goals, your achievements inspire us daily.

We would not be here without you, literally. It is your hard work and determination that motivate us to continually innovate and provide the best training, coaching, resources, and support possible.

As we celebrate this remarkable milestone, we are excited about the future and the endless possibilities it holds. We are just getting started, and we look forward to many more years of helping you reach new heights. Together, we will continue to be disrupters, push boundaries, break records, and achieve some cool things. Thank you for being a huge part of the Athlete Ready family.

Jared Saavedra
Founder

Group photo of Athlete Ready youth sports perfromance
Photo of a coach watching a youth athlete on the Versa Climbing machine.

Enhancing Sports Performance in Youth Athletes: A Long-Term Development Model

As a parent, watching your child navigate the world of sports is an amazing feeling. I have three young kids in sports myself, and I celebrate their victories, wince a little at every fall, and ultimately want nothing but the best for their long-term development and success.

In the competitive realm of youth athletics, where many believe every edge counts, one crucial component often emerges as a game-changer: a long-term development model. Far from the one-size-fits-all gym class approach, structured and tailored strength and conditioning programs are revolutionizing how young athletes prepare, compete, and excel in their chosen sports.

The growing consensus among sports science experts is clear: when correctly applied, strength training offers more than just physical benefits; it can be a cornerstone of a young athlete’s development. It’s about laying a foundation of strength, flexibility, and endurance that not only elevates their game but also instills lifelong habits of health and fitness. My children have the advantage of a father who is a youth sports performance coach, and our youth athletes gain the benefit of having a coach who is also a father.

We at Athlete Ready understand parents’ concerns about safety, the right approach, and finding a balance between training and overtraining within a long-term development plan. This is where the magic of our well-structured programing comes in—a regimen thoughtfully tailored to your child’s age, developmental stage, and individual needs. Our programs not only maximize youth athlete’s potential on the field, court, or track but do so in a way that prioritizes well-being above all, ensuring our youth athletes not only perform at their peak but also build resilience and durability that serves them in sports and in life.

The Importance of Tailored Strength Training Programs for Youth Athletes

The concept of “personalization” in strength training isn’t just about catering to an athlete’s sport of choice; it’s about recognizing their current level of physical development, their unique strengths and weaknesses, and even their motivational triggers. A one-size-fits-all approach might improve general fitness, but it overlooks the individual’s potential for specialization and excellence. For instance, the strength and agility demand of a soccer player differ vastly from those of a swimmer; and a single sport athlete absolutely differs from a Multisport athlete.

Our tailored programs take these differences into account, ensuring that training is relevant, effective, and aligned with your young athlete’s specific performance goals. We continue to assess our athlete’s progress, adjust training regimens as needed, and provide the encouragement and accountability that keep young athletes motivated.

Structured training programs lay down the foundational skills young athletes need to excel. Core strength, balance, agility, and coordination are just the tip of the iceberg. Developing these skills in a targeted manner not only enhances performance but also minimizes the risk of injury. We believe that the best ability is availability – we prioritize getting and keeping our youth athletes on the court and field. For parents looking to support their child’s athletic ambitions, investing in such a program could very well be the stepping stone to their child’s future success in sports.

Safety and Supervision in Youth Strength Training

When it comes to strength training for children and teenagers, safety isn’t just a priority—it’s everything. The rapidly changing bodies of young athletes require a careful, knowledgeable approach to ensure that every squat, press, and leap not only contributes to their performance but also safeguards their well-being.

The cornerstone of safe strength training is threefold: healthy joints and muscle tissue, proper movement patterns, and a solid foundation in proper technique. Sticky joints and compressed muscle tissue limit abilities and performance in the short term, and lead to increased likelihood of injury and chronic pain in the long term. Improper and/or unoptimized movement patterns impede athletic development and performance and limit an athlete’s potential ceiling. Incorrect form not only diminishes the effectiveness of exercises but also significantly increases the risk of injury. Our expert coaches play an invaluable role here, offering real-time feedback and adjustments that instill good function, patterns, and habits from the start.

We understand that not all exercises are suitable for every ages. Tailoring workouts to the developmental stage of the youth athlete ensures that training enhances growth and strength without overtaxing young bodies. This balance is critical for fostering both immediate performance gains and long-term health.

Beyond the technical aspects, creating an environment where athletes feel comfortable communicating discomfort or pain is crucial. Encouraging open dialogue about how exercises feel, and making adjustments as needed, reinforces a culture of safety and attentiveness.
In the realm of youth athletic development, well-supervised, technique-focused strength training isn’t just a pathway to performance—it’s a commitment to the health and safety of young athletes. For parents, knowing your teen is training in such an environment offers peace of mind that their athletic pursuits are building them up, safely and effectively.

Mental and Psychological Benefits of Strength Training for Teen Athletes

Beyond building muscle and enhancing performance, a long-term development model plays a pivotal role in developing mental resilience, boosting self-esteem, and fostering a positive self-image among young athletes. Achieving a personal best or mastering a challenging workout doesn’t just increase physical strength; it builds confidence. Moreover, the resilience developed through overcoming obstacles in training translates to other areas of life, teaching children and teens that a disciplined mind combined with disciplined action pays great dividends.

Strength training also provides an outlet for stress, offering youth athletes a healthy way to channel energy and frustrations. The endorphins released during exercise act as natural mood lifters, combatting the potential for depression and anxiety. In a world where teen mental health is a growing concern, regular physical activity serves as a preventive measure and a therapeutic tool.

The gym or training environment can become a second home, where friendships are forged over shared goals and challenges. For children and teens, these social connections are invaluable, providing a sense of belonging and community. Being part of a team or training group helps combat feelings of isolation, encouraging camaraderie and mutual support.
Structured strength training is more than physical development—it’s about cultivating a strong, confident, and healthy mindset. For parents, understanding these holistic benefits underscores the value of supporting your child’s engagement in strength training, not just for athletic success but for their overall well-being and development into adulthood.

Guiding Youth Athletes Down the Most Advantageous Path

Our approach is not just about building muscle. It’s about laying a foundation for lifelong athleticism, resilience, and overall well-being. A long-term development model, grounded in safety and expertise, offers more than improved performance on the field; it provides young athletes with the tools to thrive in every aspect of their lives. I’m very grateful for this gift that I can give my children, and the blessing to be a Coach who can share it with the youth athletes in our community.

For parents navigating the world of youth athletics, understanding the multifaceted benefits of a long-term development model can be a game-changer. The right program can unlock your child’s ultimate potential, providing a path not just to peak performance but to a lifetime of benefits that extend far beyond the playing field. Our holistic approach to youth athletic development at Athlete Ready ensures that our young sports enthusiasts are ready to perform at their best today but are also preparing themselves for healthy, active futures.

Top 10 Sports-Related Activities in Albuquerque, New Mexico

Albuquerque, with its unique landscapes and vibrant community, is a playground for those of us craving a bit of action mixed with fun. The city’s diverse offerings keep me exploring new terrains, challenging my limits, and connecting and building community with like-minded folks who share a passion for staying active. I hope this article helps you find some great activities to do in and around Albuquerque to stay active, fit, and healthy!

1. Hiking the Sandia Mountains: Your First Adventure Awaits

Ah, the Sandias. They’re not just a world-class backdrop to our city; they offer real mountain adventures large and small. For those of you looking to lace up your hiking boots and hit the trails, the Sandia Mountains offer paths ranging from leisurely walks to challenging ascents. And trust me, the view from the top? Absolutely worth every step. Whether you’re in it for the fitness or the Instagram-worthy sunrise shots, there’s a trail with your name on it.

La Luz Trail

The La Luz trail is the most famous. You start in the high desert, which slowly recedes as you ascend into various ecological zones until you reach the top high alpine environment (10,678 feet). Be sure to start early in the day and take plenty of water. The descent hike can be more difficult on the knees, so you can always opt to take the Sandia Peak Tramway down. You will need to hike back to the La Luz parking lot from the bottom of the tram FYI.

Front & Back

Everyone has different favorite trails on the front side of the mountain, and they are all easily accessible off of Tramway Boulevard. Embudo Canyon to South Peak is a favorite of mine.

The backside of the Sandias offers many hiking trails as well, which can be less steep in their ascent and are more mountainous and less deserty. As with any trail in the Sandias, the terrain is varied and it is best to always have a more than adequate supply of water, warm clothes (even in the summer, it can get cold fast), and a safety whistle (to signal SOS do three short calls, three longer calls, and then three more short calls, pause for a few seconds and then repeat the pattern).

Albuquerque’s Watermellon Mountain Charm

The Sandias are more than just Albuquerque’s pretty face. They’re a test of endurance, a peaceful escape, and a place to connect with nature and fellow hikers alike.

Top of Form

2. Mountain Biking in the Foothills – A Trail for Every Rider

If you thought the Sandias were just for hiking, think again. Albuquerque’s Foothills are a mountain biker’s paradise, offering a mix of trails that cater to every skill level. Plus, the biking community in Albuquerque is incredibly welcoming. There’s always someone willing to share tips, routes, or even a post-ride beer.

Finding Your Trail

  • Beginner Bliss: For those starting out, the Paseo del Bosque Trail offers a more forgiving introduction to mountain biking. It’s a fantastic way to build up your confidence.
  • Intermediate Intrigue: Ready for a bit more of a challenge? The Foothills Open Space trails provide a step up, with enough variety to keep your rides interesting.
  • Advanced Adrenaline: For the experienced riders, the South Sandia Peak trails will test your skills and reward you with some of the most breathtaking views.

Mountain biking in Albuquerque isn’t just about the physical workout; it’s about connecting with nature, challenging yourself, and, most importantly, having a blast while doing it. So, grab your helmet and let’s hit the trails!

3. Rock Climbing at Enchanted Tower – Where Challenges Meet Scenic Views

Enchanted Tower is a climber’s dream, offering routes that cater to both beginners eager to learn and pros looking for their next challenge. The rock face itself is a work of natural art, towering imposingly yet invitingly against the New Mexico sky.

Making the Climb

  • Beginner’s Luck: If you’re new to climbing, don’t fret. Many local organizations offer introductory courses that cover the basics, from safety to technique. It’s empowering, learning to trust your body and the rope.
  • Advanced Ascents: For the seasoned climbers, Enchanted Tower’s array of routes present the perfect puzzle. Each climb is a new problem to solve, a dance of fingers and toes on nature’s rugged canvas.
  • Community and Camaraderie: Beyond the physical challenge, what stuck with me was the sense of belonging. Sharing stories and strategies under the vast New Mexico sky, I realized climbing was more than a sport; it’s a way to connect.

Why Climb?

Rock climbing around Albuquerque, especially at places like Enchanted Tower, is more than just testing your limits. It’s about embracing the moment, the sheer thrill of the ascent, and the unparalleled views that greet you at the summit.

4. Kayaking on the Rio Grande – Paddling Through the Heart of Albuquerque

Whether you’re looking for a peaceful paddle to soak in the sights and sounds of nature or an energetic excursion, the Rio Grande offers a diverse kayaking experience that caters to everyone. And being on the river offers a unique perspective of Albuquerque, one that you can’t get from the trails or the rock faces.

Your Adventure Awaits

  • First-Timers: local outfitters offer rentals and guided tours that not only get you set up with all the gear you need but also teach you the basics of paddling and river safety.
  • Seasoned Paddlers: For those with a bit more experience, the Rio Grande presents opportunities to explore at your own pace. You can navigate through quiet waters or challenge yourself in swifter currents.
  • Community Connect: From casual meet-ups to organized group paddles, there’s a strong sense of camaraderie among paddlers.

Why Kayak in Albuquerque?

So, whether you’re drawn to the tranquility of the river or the thrill of an adventure, kayaking on the Rio Grande in Albuquerque is an activity you don’t want to miss. Be sure to keep a look out for all the fantastic wildlife that lives in the Bosque!

5. Trail Running in the Bosque – Where Nature Meets Nurture

Picture this: you’re surrounded by towering cottonwoods, the Rio Grande is babbling beside you, and you’ve got miles of dirt path ahead, just waiting to be conquered. That’s the Bosque for you! There’s something about the serenity of this place that makes each run feel like a meditative journey, not just a workout.

Why the Bosque Trails?

One of the best parts about the Bosque is how accessible it is, you’re never too far from a trailhead. It’s an escape to nature right smack dab in the middle of the city.

The trails here cater to all levels of runners. You can find flat, easy routes perfect for beginners or more challenging distances that will test even seasoned runners. My first run in the Bosque was a short loop, but it wasn’t long before I was pushing myself further, drawn in by the beauty of the trail.

A Few Tips for Newcomers

  • Stay Hydrated: New Mexico’s arid climate means you need to carry water, even on shorter runs.
  • Respect the Trail: Stick to marked paths to protect the delicate ecosystem of the Bosque. Plus, it’s easy to get caught up in the scenery and miss a turn, so keeping an eye on trail markers is always a good idea.
  • Join the Community: Don’t hesitate to connect with local running groups or clubs. It’s a great way to find motivation, discover new trails, and make your running experience even more enjoyable.

Closing Thoughts

Trail running in the Bosque is about the quiet moments of reflection and the profound connection to nature. So, if you’re looking to add a new dimension to your fitness routine or simply want to enjoy some of the best natural scenery Albuquerque has to offer, the Bosque trails await you.

Bottom of Form

Top of Form

Bottom of Form

6. Golfing at Paako Ridge – Elevating Your Game to New Heights (Literally!)

Paako Ridge offers a golfing experience that’s as challenging as it is beautiful. The course is renowned for its meticulous design, which integrates with the natural terrain, offering golfers of all levels a chance to test their skills against the backdrop of the stunning Sandia Mountains.

Why Paako Ridge?

Each hole offers its own unique vista, making every round a new adventure in sightseeing. Honestly, it’s worth it for the views alone. From elevation changes to strategically placed hazards, this high-elevation course will push you to elevate your game.

Elevate Your Game

Adjusting your game for the altitude is a unique challenge that Paako Ridge presents. The ball travels differently here, and mastering those nuances adds an exciting layer to the game. It’s a fantastic opportunity to fine-tune your skills.

7. Skiing and Snowboarding at Sandia Peak – Winter Wonderland Awaits

Who says you need to travel far and wide to catch some excellent ski slopes? Right here in Albuquerque, we have our winter sports arena at Sandia Peak. Nestled in the majestic Sandia Mountains, just a short drive away from town. And you can also take the Sandia Peak Tramway up and avoid the drive altogether!

Why Sandia Peak Rocks:

  • Convenience: You can literally go from city streets to ski lifts in under an hour.
  • Variety: With a range of runs, Sandia Peak caters to all skill levels. I’ve seen first-timers fall in love with the sport here and veterans carving up the slopes like it’s their backyard.
  • The View: There’s something utterly breathtaking about looking over Albuquerque from the top of a snow-covered mountain. It adds a whole new layer to the experience.

Closing Thoughts

Whether you’re carving fresh tracks at sunrise or enjoying the last run of the day as the sun sets over the desert, skiing and snowboarding at Sandia Peak provide an unforgettable experience that blends the thrill of winter sports with the unique beauty of New Mexico.

8. Climbing Indoors: A Whole New World

Albuquerque’s indoor climbing gyms are vibrant community hubs where climbers of all skill levels come together. My first time at an indoor gym was honestly a bit daunting – the walls looked impossibly high, and the routes, a maze of colors and grips. But with each climb, I found not only my strength but also a supportive community ready to cheer on every attempt.

Why Hit the Indoor Gyms?

  • Year-Round Adventure: Weather in Albuquerque can be unpredictable, but indoor climbing keeps you scaling walls come rain, shine, or snow.
  • Community and Classes: Whether you’re a solo climber looking for partners or a newbie eager to learn, the gyms offer classes, meet-ups, and events that foster connections and skills.
  • Diverse Challenges: With routes regularly updated, there’s always a new puzzle to solve, making each visit a unique test of your climbing prowess.

Beyond the Climb

Indoor climbing in Albuquerque is more than a workout; it’s a mental and physical challenge that mirrors the outdoor climbing experience, with the added bonus of air conditioning. It’s where I’ve pushed my limits, met incredible people, and learned that sometimes, falling is just part of the climb.

9. Yoga in the Park: Breathe Deep in Albuquerque’s Great Outdoors

There’s something about performing a sun salutation as the actual sun rises or sets in the vast New Mexico sky that adds an ineffable quality to your yoga practice. Yoga in the Park has become one of my must-do activities in Albuquerque, blending the ancient practice of yoga with the natural beauty and tranquility of our local parks.

Why Practice Yoga in the Park?

Free or donation-based classes make yoga accessible to everyone, regardless of their financial situation. It’s yoga democratized, ensuring that wellness and mindfulness are available to all.

Practicing yoga outdoors enhances the mindfulness aspect of yoga, encouraging a deeper connection with your surroundings and promoting mental clarity.

Wrapping Up

Yoga in the Park isn’t just a workout; it’s a way to recharge, connect, and align yourself with the rhythms of nature right in the heart of Albuquerque. Each session leaves me feeling rejuvenated, reminding me of the simple joy of movement and the beauty of our shared spaces.

So, grab your mat and join us for the next session!

10. Community Sports Leagues: The Heartbeat of Albuquerque’s Athletic Spirit

Wrapping up our journey through Albuquerque’s top sports-related activities, it’s essential to shine a light on the city’s community sports leagues – a true testament to the area’s vibrant, inclusive, and active culture.

A League for Every Athlete

Albuquerque’s array of community sports leagues is as diverse as its participants. Whether you’re looking to relive your high school glory days, meet new people, or simply stay active, there’s a league that matches your pace.

The Benefits Unfold

  • Stay Active, Stay Healthy, Stay Ready: Regular matches and practice sessions ensure you’re getting that all-important exercise, improving cardiovascular health, strength, and flexibility.
  • Social Connectivity: In an age where digital connections often replace face-to-face interactions, participating in a sports league offers a tangible sense of community and belonging.
  • Skill Development: Whether you’re a seasoned player or picking up a sport for the first time, there’s always room to grow. Leagues provide a supportive environment to hone your skills, strategy, and teamwork.

Getting Involved

Getting started is easy. Most leagues offer online sign-ups, with options for individuals or teams. Don’t have a team? No problem. Many leagues can place individual registrants on teams needing extra players, ensuring everyone who wants to play gets a chance.

Final Thoughts

As our exploration of Albuquerque’s sports scene comes to a close, it’s clear that the city’s community sports leagues stand out as a cornerstone of athletic life here. They encapsulate what it means to be active, social, and engaged in the local community.

Being Active in Albuquerque

As we’ve journeyed together through the top 10 sports-related activities in Albuquerque, it’s clear that this city is not just a place, but a vibrant community pulsing with the energy of active, athletic individuals and groups. From the serene heights of the Sandia Mountains to the communal spirit of local sports leagues, Albuquerque offers a unique playground for the young and the young-at-heart.

These activities aren’t just about staying physically fit; they’re about enriching your life with experiences, connections, and memories. They’re about challenging yourself, pushing beyond your limits, and discovering new passions. And most importantly, they’re about being part of a community that shares your enthusiasm for living an active, engaged life. Are you ready for your next Albuquerque adventure!?

Athlete getting a massage with a massage gun.

Recovery: How Important Is Regeneration And Recovery To An Athlete’s Program?

The more time passes, the more research is discovering how important it is for athletes to implement recovery/regeneration strategies into their training programs, regardless of sport. In short, these strategies are utilized for athletes to be fully recovered and ready to go for their next bout of training or competition, in the shortest amount of time possible. If there is not a substantial amount of

planned strategies to employ, then adaptations to training can be compromised. Remember, work plus rest equals success!!!

Here are some examples of proper regeneration strategies for athletes:

Sleep: This may be the MOST important factor for proper recovery. It is recommended to get at least 8 hours of sleep per night. The reason why is because there are 5 stages of sleep in which each stage serves a purpose for our mental and physical recovery whether it is an increase in serotonin production, access to the unconscious mind followed by the release of growth hormone. Also, for the avg person who wakes up at 7 am, the best time to take a nap is between 1 and 3pm for approximately 20-30 minutes. Too much sleep can make you even more tired and groggy.

Hydrotherapy: The best way to recover from a rough training session physiologically is NOT the hot tub, but rather an ice cold plunge. You will see a lot of people get into the hot tub directly after a work out, which may be more psychologically relaxing, but has the opposite affect on the recovery process. Hopping into an ice bath that is about 50-60 degrees for at least 5 minutes will help decrease inflammation that may occurred during your work out, lower core body temperature as well as restoring parasympathetic balance. These components allow your body to expedite the process of recovery.

Massage: Self or professional massage is a great way to get blood flow to the sore muscles, help remove bodily toxins, decrease soreness and improve tissue quality. Some examples of these are trigger point, myofascial and active release, and cupping. These sessions can last anywhere between 5 to 90 minutes, depending if these strategies are used in isolation, or as total body sessions and optimal on days OFF from training.

Stretching: After any kind of self or professional massage, it is recommended that you take time to stretch through a full range of motion for blood flow and for the elongation of muscle for improvements in flexibility (improved ROM around joint) and mobility (improved range of motion within a joint). These include various forms of dynamic stretching (forward/backward lunges), active isolated stretching (example: half kneeling quad hip-flexor stretch), and static stretching (holding end ROM for longer periods of time).

Again, these are some general suggestions to help your athletes prepare for the NEXT training session in the shortest amount of time. Using all of these in variety can reap tremendous benefits not only physiologically but psychologically as well. Try to implement some kind of recovery/regeneration strategy into every post-training session. In a perfect world, my ideal regeneration strategies would be implemented as follows:

Post Work Out:

Static Stretch, Ice Plunge

Day “Off”

Active/Self Myofascial Release, Trigger Point Work, Active Isolated Stretching, 15 minutes of light cardio ie: bike (flush) and when possible, a 30 massage after!!! You will see tremendous benefit in the upcoming work outs when you employ these strategies as they fit your training regime.

Jared Saavedra, M.S., CSCS, NASM PES, CPT, USAW-SPC, IYCA Youth Fitness Specialist, IYCA Speed and Agility Specialist

Several MMA athletes warming up and stretching.

Movement Preparation: Getting Athletes Warmed Up And Ready For Movement

For many years, coaches have used what we call a traditional approach when warming up their athletes for competition and practice. The traditional approach typically consists of static stretching (holding the end range of motion of a muscle) for long periods of time (30 seconds etc.) It was not until the last few years that researchers concluded that static stretching reduces neural activity to the muscles being stretched eliciting
up to a 30% reduction of power and strength within an hour period of time. If you are preparing for a high intense bout of training or competition, save static stretching for AFTER your work out. Saving static stretching for after your work out, while your muscles are warm, can reap great benefits for overall flexibility enhancement.

What does a beneficial warm up for movement and competition consist of?

Well, let’s think of this objectively as possible. A well programmed warm up will aim to increase core body temperature, activate musculature used for the activity, safely elongate major muscle groups, reinforce movement patterns and most importantly, stimulate and “wake up” our central nervous system (brain, spinal chord). For my movement training sessions, I focus on four components:

1) Hip Complex/Glute Activation: The activation of the glutes along with the body’s ability to produce power and strength through hip flexion/extension is critical for optimal performance. A strong hip complex and activated glutes will improve power output along with reducing potential injury. This is important for all levels of athletes, especially youth.

2) Dynamic Flexibility: DF is a plethora of movements that are specific to the movements that will be performed in the upcoming movement session. These movements take the muscle through the optimal range of motion, dynamically, but not holding end range of motion for more than 3 or 4 seconds.

3) Movement Skills: A great coach will understand the crossover between this period of a warm up and the upcoming movements during the session. Performing “high knees” just to do is not the objective, but ask yourself is the athlete keeping their pillar nice and tall, coordinating the opposite hand and knee while keeping their toes up to pre-load and prepare the gastrocnemius and soleus for the upcoming contact phase that will translate later to running? This is the perfect time to get more repetition for movements needed during high speed drills. Repetition is important, especially for youth athletes.

4) Neural Activation: Often referred to as rapid response drills, these drills are to be performed in quick, powerful burst to stimulate the communication between the central nervous system and our muscles. They are not meant to be performed for conditioning purposes, only for neural adaptations to lead into a plyometric block of training.

“Okay Jared, these are all cool, and sound scientific, but where is the application, give us some examples of each!” Here ya go. My sample movement preparation for a session that will be focused on multi-directional movement for athletes of almost ALL sports.”

Foam Roll: if possible

Hip Complex/Glute Activation: (W/ resistance bands), a) body weight squats 2×10 b) In/Outs 2×12 (each knee) while in “ready” position, lateral shuffle, Frankenstein walks

Dynamic Flexibility: World’s Greatest stretch, Knee Hugs, Inverted Hamstring stretch, Lunge with rotation to the knee up side

Movement Skills: March in place, march forward, high knees, carioca (crossover focus), power skips, skip hugs, lateral shuffle w/ arm swing

Neural Activation: Ladders (pick 6 movements), or 4 square foot drills (pick 6 combinations, both double and single leg), or line drills using multiple patterns and progressions *each pattern and combo should only last approx. 5 seconds.)

This sample warm up should take about 12 minutes to complete and hopefully athletes are in a light sweat and ready for the next training block which should most likely be plyometrics!! GOOD LUCK!

Jared Saavedra M.S., CSCS, PES, CPT, USAW-SPC, YSAS, YFS-1

MMA athletes throwing medicine balls.

The New Evolving Discipline of Sport Performance

Athletes train completely different than the average person. Not only do they need to train in the weight room for power and strength adaptations etc., but their movement on the field or court is MORE important. An athlete may be able to bench 400 pounds and squat 500, but if they cannot move their weight both in a linear and lateral fashion efficiently, they will not be very successful in their respective sports come competition time.

If you break it down into thirds, the weight room is just a third of what is involved in training athletes while the other thirds are movement and sport specific skill development (which is usually taught by sport coaches). The difference between a personal trainer and a sport performance coach is that the SPC not only can coach in the weight room, but can also coach and teach proper acceleration, deceleration, multi-directional movement patterning along with the crossover and shuffle motions that are utilized in almost all sports.

Growing up, most athletes were never taught the correct way to accelerate (gain speed) and decelerate (slow down) their bodies while participating in what we thought were speed and agility drills. We were always told “run faster!! move quicker!!!” but were never taught the proper cues of lowering our center of mass and widening our base as we decelerated to a cone or opponent. We were not shown from this “break down” position how to change direction by identifying which leg would become our drive leg and which one would be the push leg etc. There is a reason why collegiate and professional coaches hire experts in the area of sport performance.

Nick Saban, the head football coach at the University of Alabama, does not coach his athletes in the weight room or when they are performing speed and agility drills during summer work outs. He has a whole entire strength and conditioning staff for this and he believes these coaches are the catalysts for successful seasons. These coaches typically have certifications and qualifications in the field of Sport Performance, Performance Enhancement, Strength and Conditioning, not personal training. It is important to understand the differences between a coach and a personal trainer. It is cool to see so many people interested in sport performance now, especially for our youth in preparing them for the next level.

Jared Saavedra

M.S., CSCS, PES, USA-W SPC, CPT, YFS, YSAS

Several athletes working on their sport specific skills and doing various activities.

Sport Specific vs. Skill Development: What You Should Know About Sport Specific Training

The question I get asked the most from athletes, sport coaches and parents is “How do you train athletes of different sports together and still make their program sport-specific? I will usually follow up that question with a question. What does a sport-specific program look like to you? What would you think that consists of? I will get answers such as “well they need to be in shape for soccer, they need to get faster, stronger” but they are unable to explain what that means. However, it may not be their fault.

The term “sport-specific training” is wildly circulating the industry of strength and conditioning but collectively, we are unable to pin point what it means exactly. Let’s look at it. The term is simply defined as training that enhances and improves the specific demands of a sport. This means that every exercise within a program directly improves an outcome of what the sport requires. This is where it gets muddy. There seems to have been a new wave of training where you add resistance to very specific and intricate skills to mimic the actual sport.

Examples would be mimicking a punch with heavy dumbbells, hitting a golf ball with a weighted golf club, shooting a medicine ball that weighs more than a basketball to get those body parts stronger when it can actually do a lot more harm by making the athlete compensate and turn to bad mechanics and technique. Fatigue does that. I have also seen kids run through an obstacle course full of cones, hurdles and other things then catch a football at the end and that is considered sport specific. If you want to get better at your sport, practice your sport. If you want to be a better shooter in hoops, practice shooting. If you want to develop specific skills in a sport, practice those skills (skill development). Do not add weight or resistance to them to the point where the mechanics change. You defeat the purpose.

JARRED SAAVEDRA

So if all soccer, football and lacrosse athletes accelerate and sprint in their sport that means we should plan exercises that develop and strengthen those movement patterns. When an athlete jumps in a vertical fashion, they exhibit explosive triple extension (which is the same movement pattern when you are in the acceleration phase of a sprint). Exercises such as dead lifts and squats both strengthen this movement. How about when an athlete changes direction? They must load (eccentrically) on one leg, display proper ankle stability to line up joints correctly to push off the planted leg to optimize muscle recruitment from the glutes, hamstrings and quads extending the knee and hips violently to change direction. A lateral lunge or a split squat provides similar movements. Single leg strength is very important for any sport. It just does not look as sexy when you cannot load nearly as much weight for single leg work but the benefits are ten fold for athletic performance.

As strength coaches we should know better. We should understand the demands and movement qualities of the various sports our athletes participate in but keeping in mind the bigger picture; total athletic development. A few years ago, I began training a youth female soccer athlete. On our second day she asked me “why are we lifting upper body when I play soccer?” I talked to her about the importance of what we call building the armor for our bodies to endure a long season and how the stronger you are the less likely you will be injured. She broke her collarbone the next week. She never asked me that again. I bring up this experience for parents, athletes and sport coaches to look at the bigger when creating a program for an athlete. Just because an athlete may use their upper bodies sparingly through out a competition does not mean that they should not train their upper body. Every athlete should be able to squat, hinge, push, pull, carry things and sprint. Do not confuse skill development and sport specific training and understand their differences. Look at the athlete as a whole for long-term success.

Here are some great tips for those working with young athletes created by Coach Fred Fornicola.

  • Implement a safe, efficient, and effective full-body strength program two to three times per week. Have them work on all the major muscle groups and include exercises specific to strengthening the hands, calves, and in particular, the neck. Use a high level of effort with controlled movement. Include 7-10 exercises per workout and have them move quickly between exercises.
  • Additional conditioning work is optional when the athlete is strength training intensely a couple times per week and practicing his or her sport. Conditioning, if needed and included, should be broken down properly. Over conditioning an athlete can lead to injuries and burnout very easily.
  • Practice, practice, practice, but make sure the athlete is practicing properly. You can practice all day long that 2+2=5, but you’d be wrong every single time. Make sure what your athletes are practicing is correct.
  • Have them become a student of the sport. Make sure they watch other athletes on all levels so they can learn more about the game and particular situations, so they can further their understanding of the sport.
  • Have your athletes work on their auditory and visual skills as well. Being able to watch plays unfold and communicate will improve their skill set and effectiveness tremendously.

Jared Saavedra, MS, CSCS, PES