3 Foods to Avoid Before a Workout

Food is what fuels your human machine, so choosing the right kind of fuel can go a long way towards optimizing your performance. This article focuses on things to avoid before your workout.

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Tips to help you eat better when you travel

Travel is a necessary component of competitive sports that can start as early as middle school. When you’re on the road, all the careful planning and meal prep you do at home to guarantee your body gets all the nutrition it needs for optimal performance suddenly disappears.

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Do athletes need a bigger engine or better brakes?

If you’re an explosive athlete who can’t change direction quickly, then you probably need better breaks. If your top speed blows away your competition but it takes you too long to get there, then maybe you need a more powerful engine. The first step is to assess where you are now and where you need to be.

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TRAINING: 3 drills to help you stop on a dime

Almost every sport is about more than just running fast or a huge vertical. Pick one, and we’ll bet that most of the action happens around changing direction. For the majority of the athletes with whom we work at Velocity around the country, this means they have to be just as good at stopping as they are at starting.

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Be safe! Bulletproof your shoulders for baseball

Its springtime and that means it’s time for Baseball and Softball. Players and coaches know that maintaining shoulder health is important for these sports, but they don’t always know what to do about it. Use these simple exercises to bulletproof your shoulders and stay in the game. In this video,

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Meditation to optimize your life and performance

In order to avail yourself of the many benefits of meditation, we believe it’s important not to remain intellectually and emotionally open to the wide variety of meditative practices found throughout our world’s cultures, religions, and philosophies. What is important is that the methods you choose work for you.

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Coaches Favorite: Kettlebell Exercises

Coach Mike’s Pick: Double Kettlebell Clean + Squat + Push Press The Double Kettlebell Clean+Squat+Push-Press is a full-body exercise complex that gives you a lot of bang for your buck. When done correctly, you develop power through the Clean, leg strength in the Squat, vertical pressing strength in the Push

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Are your offseason gains lost when it matters most?

As a professional coach, I have written extensively on a multitude of topics related to strength and conditioning. Whether I am talking about programming, the emotional aspects of training, or the nuts and bolts of coaching, I always come back to the importance of strength. Strength is, in my opinion,

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HOCKEY: Five exercises to help you Battle in the corners

We’ve been doing more and more work with hockey athletes here at Velocity, and one thing they all share in common is that they are ready to work. Hockey has a long tradition of grueling training, and that’s because being on the ice is a fight (sometimes literally, though that’s

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4 Reasons Why You’re Not Sleeping Better

There are many factors that can affect your sleep quality and quantity. Regardless of the cause, every sleepless night takes a toll on your body and mind and can seriously throw off your game. Here are four common reasons you might not be getting enough zzz’s and how to fix

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Velocity Coach’s Favorite Speed Drills

Speed training is fundamental to the Velocity system. We asked four of our coaches which drills were their favorites – a kind of “desert island” scenario for speed training. If you don’t have much time, or maybe just don’t know where to start, try these. Coach Kenny’s pick: The Single

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Trainer performing gratin technique

4 myths about Muscle pliability you need to know

The term “muscle pliability” has been in the news around the NFL quite a bit recently. Tom Brady and his trainer, Alex Guerrero, claim that making muscles pliable is the best way to sustain health and performance. How true is that claim? While it’s a great descriptive term, we are

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How Velocity Helps Athletes Improve from Injury to Recovery

After a sports or orthopedic injury, people set a process in motion when they enter the healthcare system.  The decisions throughout that process can determine whether they recover quickly, with low risk of future re-injury, or whether they endure a slow recovery and a condition that can last for years.

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The power of goals and the risk of expectation?

As Velocity coaches, our job is to help our athletes reach their goals. In order to do this, we have to know if an athlete has a goal or if it is really an expectation. The difference is subtle, but profound. I explain the difference this way: A goal is

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Are your Fitness Gains being Stolen?

Stop Having Your Fitness Gains Stolen From pro athletes to weekend warriors, training hard is a strong part of the culture of competition.   If you want to improve, you train hard, so your bod and mind can adapt. But what if your gains are being stolen and part of that

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Becoming More Agile: Teach, Train, Apply

When athletes walk into Velocity, they expect us to improve their physical performance. Their goals are often to fun faster, be more agile, or hit the ball farther. While their goals may differ, the solution is almost always the same: make their movements more efficient and their bodies stronger and

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8 Kettlebell exercises that will make you fit for life

If you’ve spent any time around a gym, reading fitness blogs, or even scrolling through your friends’ Instagram posts, you’ve probably seen a kettlebell (or KB). You’ve also probably heard people say it is a great tool to make you strong, lean, and fit. This is true, but how does

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How can MUSE make it easier for you to meditate?

When we lift weights, it strengthens our body. Meditation is like lifting weights for your brain: the more you do it the stronger your mind grows. The hard part about meditation is that it’s very difficult to get the same kind of feedback that we get when weightlifting. When I

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What you need to know about protein: a beginners guide

“Hey, Coach, why should I eat protein?” Athletes of all ages ask us this question all the time at Velocity. Simply put, protein is what is going to make you stronger. A body that is getting sufficient amounts of protein is able to effectively grow and repair lean muscle mass.

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What is a coach really looking at during the warm up?

A good warm up is an essential component of any type of training. What you may not know is that it is probably the most important time for a coach. Typically, the function of a warm up is to raise our athletes’ core temperature, which also increases their heart rates

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Soccer – What is Fast?

  Soccer Specific Speed Everyone knows sprinting is an important part of performance in soccer, but it doesn’t take an English Premier League coach to see that other things like quickness, agility, and change of direction are important parts of game speed. Today, with combinations of GPS and video tracking

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Yo and Steve Nash

3 Secrets to Quickly Improve Your Hockey Training

Hockey players know that they while they need superior hockey skills on the ice, they also need to work off the ice to keep up with the competition. You can use your off-ice training time more effectively by adding these three steps to quickly get ahead of others.

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Athletes need resiliency; here’s how to build it

Athletes need resiliency; here’s how to build it One of the traits of legendary athletes is that they usually had to overcome multiple obstacles along the way. That ability to overcome setbacks is part of the trait we call resiliency. As a parent or coach, you can take steps to

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3 Effective exercises to make you explosive without a barbell

  3 Effective exercises to make you explosive without a barbell Athletes need power, which means a combination of strength & speed.  The reason Olympic lifts are so popular among elite athletes around the world is that they are really effective.  However, what if you don’t have a barbell and

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Research Proves How Strength Can Make You Faster

  Research Proves How Strength Can Make You Faster Research from the worlds leading sport scientists at places like Harvard University and SMU’s Locomotor Performance Laboratory have shown that faster sprinters are able to apply more force to the ground. They’ve proven that if you want to maximize your speed,

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Discover 4 Types of Regen You Need To Know

  Discover 4 Types of Regen You Need To Know Athletes from pros through weekend warriors have recognized the importance of using regeneration techniques to recover faster, feel better, and train harder. However, with all the different options to choose from, it’s hard to know which one works best. The

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BE A SUPER BALL TO SPRINT FASTER

  BE A SUPERBALL TO SPRINT FASTER If you want to be fast, it’s better to be a superball than a beach ball. It’s physics. Visualize this by picturing 2 bouncing balls in your mind. One is a bouncy, superball made of a “stiff” rubber. The other is more like

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30 BIG REASONS NOT TO SPECIALIZE EARLY. FROM THE NFL.

  30 BIG REASONS NOT TO SPECIALIZE EARLY. FROM THE NFL. 30 Big Reasons Not to Specialize Early. From the NFL The debate over specializing in a single sport at an early age, isn’t a debate. The ones who think you should specialize in one sport are parents who mean

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Athletes have the hardest time with this one exercise.

  HOW TO DO A PULL-UP PULL-UPS ARE LIFE SAVERS Pull-ups are a survival skill. Pulling strength is extremely important for all athletes. We need to be able to hang and support our own body weight, and if we need to pull or climb ourselves to safety. For survival and

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Want to be fast? Learn this simple drill.

  Jumping Rope Short Time Time is short we don’t have a lot of it, and most parents want to know something their athlete can be doing every day to help them get faster. To be a faster athlete, you have to focus on one of Velocity’s speed formula principles:

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What do you know about Weightlifting?

  Weightlifting Weightlifting (one word) is an internationally recognized sport. The sport of weightlifting literally transforms its athletes in a way in which no other sport does or can. Weightlifters are the strongest and most powerful athletes in the world, but they didn’t start that way! They started like everyone

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How to be FASTER

  HOW TO BE FASTER Speed Training: You are doing it wrong. If you want to get faster, you have to practice running as fast as you can. If you practice running slow, you will get better at being slow. This is what we teach all of our athletes that

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Flexibility & Range of Motion, Do You Have Any?

  Flexibility, do you have any? Flexibility: the ability to flex bend and move through a full range of motion. As humans, all of our bodies are designed for the most part the same. With a few differences between men and women obviously. Why then if all bodies are the

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Focus.Mindfullness.Meditation.Regen

  Focus. Mindfullness. Meditation. Regen. Visualization In youth sports the most important thing for an athlete to be able to do is focus. Without focus an athlete will never really discover their true ability. At the youth age, athletes are all growing and developing at different rates. However, the thing

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Failure, from a coaches perspective.

  Failure. From a Coaches Perspective. Visualization Failure. Win or Learn “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And

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What is Visualization?

  What Is Visualization? Visualization We all do it as kids. We imagine it is the bottom of the ninth, we are down by 1 run, bases are loaded, and we are up to bat. We imagine ourselves blasting a home run clear out of the park. We can see

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Fixed Mindset vs. Growth Mindset

  Growth Mindset How a growth mindset helps build great athletes. We see certain athletes that can get through numerous obstacles, but how are they doing that? What allows them to work through practices, failures, learn new skills and continue to grow? It all comes back to their mindset, and

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Those interesting looking tools & Graston Technique

Graston Technique Ever Wonder What the Graston Technique is? The Graston Technique® is an innovative, evidence-based form of instrument-assisted soft tissue mobilization that enables clinicians to detect and effectively break down scar tissue and fascial restrictions, as well as maintain optimal range of motion. The unique protocol uses specially designed

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Is your injury ready for the GAME READY system?

  Game Ready Technology The Game Ready system and getting you back to competition. Game Ready’s innovative ACCEL® Technology (Active Compression and Cold Exchange Loop) sets a new standard in injury and post-op treatment, integrating active pneumatic compression and cold therapies in one revolutionary system. The system progressively increases and releases

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What is the NormaTec?

  What is the NormaTec? You have probably seen thousands of pictures of individuals sitting in a chair with giant pants that look like balloons. They claim they are working on recovering their muscles, but what exactly are they using? The Normatec. NormaTec is the leader in rapid recovery—the system

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Why Athletes Benefit From Group Training

  Why should your athlete participate in group training sessions? Sports are about who can fail the least, and to get good at failing the least we must fail a lot at first. In a group setting you can fail, and are encouraged to fail as you receive corrections from

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2 Words For Athletes To Avoid At All Costs

By using negative words like HAVE TO and CAN’T we vocalize our fear of failure. Teaching athletes to keep a positive and growth mindset is important because being an athlete means you will fail multiple times a day, and that’s okay! However, you must learn to fail, and not be afraid

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Why Athletes Should Train Every Day

You don’t have to train physically every day, but if you have certain goals you need to be disciplined enough to continually “train” your mind as well. Professional athletes never have an off day because they are consistently working towards their goals both physically and mentally. Training daily can have

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3 Ways to Break Out of a Slump

We all go through times when things just don’t go our way. We try to break out of it, but no matter what we try we can’t seem to shake it. This could be in sports, in school, at work, or in the gym. It happens to even the best

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4 Signs of Dehydration to Take Seriously

No matter the season, it is important for athletes to stay hydrated in order to perform at their highest level. However, during the warmer months, dehydration is a very serious topic for not only athlete performance, but general safety and well-being. As the temperature goes up, so too does athlete

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How To Protect Against ACL Injuries

  Although Anterior Cruciate Ligament (ACL) injuries are not as career ending as they used to be, they are still significant enough to greatly impact an athlete’s season and future potential. Because of this, they are obviously best avoided. Although no injury is completely unavoidable, preparation prior to competition is

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