Performance Tips #5: Push Up Box Walks


Christmas Speed Clinic Registration

Compete’s certified Strength Coaches will be using proven techniques to improve acceleration, first step quickness, agility and top end speed. In today’s sports, speed matters. Improving mechanics and technique will allow athletes to move faster with less effort. Participants will be tested at the beginning and at the end of the clinic to show improvement.

Performance Tips #4: Single Leg Box Squat

Performance Tip #4: Single Leg Box Squats

Avoiding Burnout in Sports

The demands placed on athletes today in any given sport has increased immensely over the last ten years. It is not uncommon for California athletes to play on a club and high school team at the same time.  This means three to four practices a week and two to three games a weekend. Not to mention dryland training and private lessons which many older players are also involved with.  Tournament weekends can sometimes mean eight or more games in three to four days. Sound alarming? It should. 

Performance Tips #3: Box Jump Linear and Lateral

The purpose of this exercise is to work on landing technique to prevent knee and ankle injuries. A majority of knee and ankle injuries occur when athletes are unable to land properly or stabilize when landing off a jump. Whether that is heading the ball or blocking a shot, athletes need to be able to land safely

Active Recovery

After a long a weekend of games and you are tired, sore, and everything hurts the last thing you want to is be active. Just because you are tired and sore from training or competition does not mean you just sit and do nothing. That is probably the worst thing you could do; the better choice is to add an active rest and recovery day or two into your regular training program. Active rest and recovery includes exercises such as light bike riding or jogging, dynamic and static stretching, TRX exercises, mini-band exercises, PowerPlate exercises and

Strengthening the Hamstrings

 At Compete Sports Performance and Rehab, single leg straight leg deadlifts are an essential exercise in a lower body strength program. A majority of sports are performed on one leg (running, cutting, skating, etc); therefore, athletes need to train and perform single leg exercises. Single leg straight leg deadlifts focus on strengthening the posterior chain which includes the glutes, hamstrings, and back extensors. Along with working on strength, it also requires balance......

Improving Lower Body Strength

Lower body strengthening is a huge part of any sports performance program, but how you strengthen is more important. Many athletes we see come in squating or deadlifting big numbers, but when we put them in positions that they will be in during their sport, they struggle. I'm not saying that squatting or deadlifting are bad for you or that they do not play a part in sports performance training, but that there are many different ways that can be effective. When you think about sports, how often is the athlete in a squat position with the weight equally balanced between the two feet? In most sports, it's pretty rare. Think about 


Importance of In-Season Strength Training for Soccer Players

Most injuries in soccer occur during season because of the amount of practices and games played increases. However, majority of those in-season injuries are non-contact and can avoided, such as muscle strains. The assumption is that because you are practice 3 to 4 times a week and playing up to 2 games a weekend, that there is no way that you are out of shape or that your muscles are weak. Contradictory to that common assumption, in-season strength training is just as important as it is in the off-season. Strength training is not an aspect of training that can

Flexibility vs Mobility in Sports

Flexibility and mobility typically get mistaken as the same thing, but they are very different. Flexibility can be defined as the range of motion of a single joint or the ability of a single joint to move freely such as your hip, shoulder or knee. Mobility can be defined as the ability of one or more joints to move freely during movements such squatting or lunging. According to Mike Robertson of the International Youth Conditioning Association, flexibility is merely a component of mobility. Mobility includes