Month: August 2019

Are your athletes still struggling to increase speed and quickness?

One of the biggest myths in training is that you can’t train an athlete to increase their speed. As a result, many coaches and parents of youth athletes fail to help them develop their true speed, quickness and athleticism potential.

These same coaches and parents try to compensate for this with more skills training and extra time spent practicing and playing on multiple teams of that same sport… even year-round.

Are you making this mistake with your youth athletes?

The truth is… not only CAN you train speed, but an athlete will have a much better chance of developing more speed, agility and long-term athleticism by training for it when they are young and developing.

One of the most important periods of motor development for children is between the ages of 8 and 12. During this time, children are developmentally ready to acquire the fundamental movement skills that are the cornerstones of all athletic development. These fundamental skills include running, throwing, jumping, hopping, and bounding. The introduction of these  “ABCs” of athleticism (agility, balance, coordination, speed) during this period will lay the foundation of athletic excellence for years to come.

Training should focus on building athletes up from a foundational level with exercises, games and drills that appeal not only to their growth and development, but also to their curiosity and enthusiasm.

If your athletes are having fun, they will be more engaged.  If they are more engaged, they will experience more success.

Consider it a window of opportunity!

If you want a jump-start to increasing your athletes’ speed and quickness, be sure to check out our Fall Sports Performance Programs!

Our programs are specifically designed for 3 different age groups, and include all sports and skill levels from youth to high school and beginner to elite. They will put your athlete on the cutting edge and ensure that they are using the latest and most effective training methods.

Act now, classes kick off 9/9 – Fall Sports Performance Programs

Train Hard, Train Smart, Train True…

Registration is Open for Fall Programs

Registration is Open for Fall Programs - True AP

Register by 8/31 and save 20% with code: early19

At True Athlete Performance (TrueAP), we are committed to improving the athleticism and confidence of our student athletes by providing a safe, fun, skill-based experience for kids ages 8 to 18.

If your athlete is:

  • looking to jump higher, move faster, reduce injuries and become a more dangerous player on the field or court; 
  • is not not afraid of a little hard work; 
  • can invest 2-3 hours a week for 6 week; and
  • Is looking to take their game to the next level

… then guarantee their spot by REGISTERING NOW  for our Fall Sports Performance Training!

Our Performance Training Programs are specifically designed for 3 different age groups, and include all sports and skill levels from youth to high school and beginner to elite.

  • YOUTH (ages 8-10) – This program creates the foundation for coordination and athleticism. Learning how to train, athletes will build confidence through proper body mechanics, running technique and body-weight exercises in a positive environment.
  • MS ATHLETE (ages 11-13) – In this program, training progresses to more athletic movement with increased emphasis of power and speed, age-appropriate weightlifting, and overall movement quality.
  • HS ATHLETE (ages 13-18) – This program helps athletes develop high-level power and strength, and implements advanced speed and agility programming.


Frederick, MD

Starts 9/9 – Offered Mondays & Wednesdays

Tuscarora Recreation Center | 6321 Lambert Drive, Frederick

Chantilly, VA 

Starts 9/10 – Offered Tuesdays, Wednesdays, Thursdays & Saturdays

The nZone | 14550 Lee Road, Chantilly

Hagerstown, MD

Starts 9/10 – Offered Tuesdays & Sundays

Lifehouse Church | 515 E Wilson Blvd, Hagerstown

5 Ways to Maximize Your Athletes Recovery

All athletes know the feeling of being sore, whether after an intense workout, a tough practice or a closely contested game. The discomfort that comes the morning after a tough physical bout when players step out of bed is called delayed onset muscle soreness.

That pain is the result of muscle damage after strenuous exercise, leading to symptoms of swelling, soreness, pain, stiffness, and weakness, often lasting for several days.

Use these five ways to recover faster, avoid injuries and improve sports performance this season: 

1.) Sleep

Sleep is the most important when it comes to recovery. Adequate sleep helps to provide mental health, hormonal balance, and muscle recovery. You need to get enough sleep, athletes ages 6-13 should sleep 9-11 hours and athletes ages 14-17 should sleep 8-10 hours. Here’s a few tips for deep sleep:

  • Turn off all electronics an hour before bed.
  • Drink a glass of milk, which contains “tryptophan” an amino acid which promotes sleep.
  • Get to bed early. Hours slept before mid-night are proven to be more effective than those slept after.

2.) Hydration

Drinking proper amounts of water is critical to health, energy, recover, and performance. Typically, athletes are very attentive to hydration levels before and after games, but maintaining proper hydration during training, practices, and during recovery times are just as important. Here’s a few tips for proper hydration: 

  • Water is the best way to hydrate.
  • After training, practice, competition consume 20oz for every lb of body weight lost.
  • Check your pee. The darker and more color in your pee the less hydrated you are and the more water you need to drink.

3.) Chocolate Milk.

Chocolate Milk provides fluid, carbohydrates to replenish your body’s supply, protein to promote muscles healing and the sodium that you’ve sweated away. Consume chocolate milk in the first 20 minutes after training, practices, or games. Plus, it’s rather inexpensive and tastes so good!

4.) Self-Myofascial Release (Foam Rolling)

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. 

Read my article and FREE CHEAT SHEET on foam rolling for more information.

5.) Focus on Mobility

Spending just 5-10 minutes a day stretching can increase your range of motion, improve your movement efficiency, and, most importantly, reduce your risk of injury. Plus, after a tough day on the field, it just feels great.

To get started, try these 3 mobility moves two times a week for one month and I guarantee you’ll feel a difference!

Dedicating additional time to the categories of sleep, hydration, nutrition, self-myofascial release, and mobility will increase your performance, decrease recovery time, and lower your risk of injury. These strategies take very little time, but can make the difference over the course of a long season. Coaches and athletes don’t take advantage of it because they don’t want to dedicate the time to the little things that matter most.

Will you make time?

Personal Training?

Are you interested in a big promotion

Whether your athlete is a beginner, aspiring to make a team, or trying to earn a starting spot, we are fiercely committed to helping them achieve their performance goals.

For a limited time, we’re offering a discount on our award-winning personal training program for athletes.

Click the link below and an exclusive email promotion will be sent to you shortly.

Maryland Athletes – Click here 

Virginia Athletes – Click here

This special offer is gone 5pm this Friday.

Why Try TrueAP’s Personal Training Program?

  1. We Target Your Athlete’s Individual Needs & Goals
    If you have specific needs or goals that don’t fit directly into what we do in our larger group-based offerings, this is the perfect way to maximize progress toward those.
  2. Receive More Advanced Training
    Each client will work one-on-one with a coach, allowing us to utilize more complex movements that can’t safely be part of larger group formats. We won’t have to hold back, so we can use the best movements possible to accelerate results.

These sessions are typically $65-75 each, but during this promotion period, you’ll save big. As mentioned above, this special offer is gone 5pm this Friday.

We are excited to work with you!