Category: True AP

The Perfect Warm-Up

The Perfect Warm-Up - True AP

Knowing how to warm up effectively can be the difference between your players surviving the preseason and thriving in the regular season or your players stumbling through the season due to preventable injury.

Traditional warmups take athletes through a series of static stretches. There’s value in traditional stretch-and-hold, or “static” stretching if done properly and done after a workout. However, static stretching routines performed before exercise increase flexibility only for a short time. There is little scientific evidence that such routines improve performance, reduce delayed-onset muscular soreness (DOMS), or prevent injuries.

The main purpose of warming up is to prepare your body for the upcoming movement. At TrueAP, we progress through a “Movement Prep” process of activating or “waking” the muscles, dynamically stretching them, and then exciting them so it is easier to call on these muscles when needed. As opposed to a traditional warmup, Movement Prep actually makes you stronger and produces long-term flexibility gains. You actively elongate your muscles in a series of movements, which can improve balance, mobility, and stability. Think of it as warming up with a purpose.

Movement Prep increases heart rate, core temperature, and blood flow to working muscles. By strengthening muscles in this new range of motion, you stabilize all the tiny muscles that hold the joints together. That will improve posture and performance and decrease potential for injury. Just doing Movement Prep alone can make your body stronger and more stable, and can also help increase speed and power output. Performing Movement Prep will allow you to keep pushing your body to the level needed while reducing the risk of injury. 

Check out TrueAP’s “Quick Guide to Movement Prep” and start using our sample routines today!

Winter Performance Training Registration is NOW OPEN!

Tis’ the season to register your young athlete for TrueAP’s Winter Sports Program Training!

At True Athlete Performance, we are committed to improving athleticism and confidence by providing a safe, fun, skill-based experience for athletes ages 8 to 18. Our training programs offer athletes an edge in abilities, and work on improving their all around skill-base. By offering different time frames, and limiting the number of attendees, we are able to work with athlete’s schedules and still provide personalized training. 

We break our Performance Training programs into three separate groupings, based on age range. Athletes of all sports and skill levels are welcome, from beginner to advanced. Every athlete that walks through our doors will receive high-quality coaching and leave with an increased skill level and sense of confidence in their abilities. 

PROGRAM TIERS:

  • YOUTH – Designed for ages 8-10, this program creates the foundation for coordination and athleticism. Learning how to train, athletes will gain an increase in confidence through proper body mechanics, running technique and body weight exercises in a positive environment.
  • MIDDLE SCHOOL ATHLETE – Designed for ages 11-13, this program progresses to more athletic movement with an increased emphasis on power and speed, age-appropriate weightlifting, and overall movement quality.
  • HIGH SCHOOL ATHLETE – Designed for ages 14-18, this program helps to develop high-level power and strength, and implements advanced speed and agility drills.


How do you know if you should register your child for this training? 

If your athlete is… 

  • not afraid of a little hard work, 
  • willing to invest 2-3 hours a week for 6 weeks, and 
  • wanting to bring their performance to the next level

… then it’s time to register for Winter Sports Performance Training! 

TrueAP’s Winter Sports Program Training
is offered at the following locations:

Chantilly, VA – Schedule and Registration
Purcellville, VA – Schedule and Registration
Hagerstown, MD – Schedule and Registration
Ijamsville, MD – Schedule and Registration
Frederick, MD – Schedule and Registration

 

Basketball Players: What Will IN-SEASON BASKETBALL TRAINING Do For You?

 

TrueAP’s In-Season Basketball Training sessions begin on December 8th. Our training programs have helped athletes improve and retain skills throughout the season and reduce the chance of injury.

Jump Higher 

Most players tend to lose much of their vertical jump during the season for the simple fact that they aren’t lifting and they aren’t doing the proper plyometrics to improve vertical jump. A 3-4 month season can kill your vertical jump if you go that long with just playing basketball and never training to maintain or improve your vertical. With In-Season Mastery you will continue to add inches to you Vertical even when every one else is losing them.

Move Faster

In-Season Mastery will develop more of your speed, quickness, and agility during the season. Basketball can be a long brutal sport that can affect your explosiveness and speed. You will continue to train your and improve all aspects of your speed and quickness.

Get Stronger

Most players lose at least 10% of their strength during the season because they go months without lifting. You will continue to get stronger so you can be a dominant player on the court. That will make other opponents not only respect you but also fear you each and every time that you step on the court.

Reduce Injury

Injuries are the worst part of sports and some are out of our control. We’ll address common problematic areas such as poor thoracic (upper-back) mobility, bad ankle mobility, tight hip flexors, and a weak core and glutes giving our players a great chance to be healthy through the season.

 

Here is what you need to know:

WHAT: In-Season Basketball Training
DATES: December 8th – February 9th
TIME: Sundays 3-4pm
COST:$150
LOCATION:  The nZone | 14550 Lee Rd, Chantilly, VA

Maximize Results with the True AP “Starter Pack”

The “Starter Pack” is designed to help athletes maximize results, achieve new levels of performance, and keep them consistently working out.

This powerful package provides six group training and six private, 1-on-1 sessions for one flat fee and at a steep discount off of the regular priced programs.

There is some bad news… we can only take the first 10 who snatch up this crazy deal at each location.


Chantilly, Va

Group Training Offered Monday through Thursdays, and Saturdays

 The nZone (14550 Lee Road)

Purcellville, VA

 Group Training Offered Mondays and Wednesdays

 Olympus Gym (201 N Maple Ave #204)

Hagerstown, Md

 Group Training Offered Tuesdays and Sundays

 Lifehouse Church (515 E Wilson Blvd)


Why do we include 1-ON-1 sessions in the “Starter Pack”?

  • Target Your Individual Needs and Goals. If you have specific needs, goals, or schedule that doesn’t fit directly into what we do in our group based offerings, this is the perfect way to maximize your progress.
  • More Advanced Training. Because each session will be in a 1-on-1 setting, this will allow for us to utilize more complex movements that can’t be part of larger group sessions.
  • Accelerated Results. More individual attention and higher-skill movements mean that we can truly “release the brakes” and get you the fastest results possible.

 

The “Starter Pack” saves over 25% of the cost of these amazing programs if they were priced separately.

We have to limit this special offer to the first 10 as we introduce this program, so you’ll need to act fast.

If you want to take advantage of this special offer, click on the location above.

Call us at 703-996-3500 with any questions.

Foam Roller Flow Routine (FREE Cheat Sheet)

 

Grab your foam roller and flow between 10 self-massage moves that hit your whole body. 

This routine will improve tissue quality and break up scar tissue, adhesions, and knots.

It’s ideal for tight muscles and achy joints and best performed pre/post-workout and anytime of day.

===> DOWNLOAD [Foam Roller] Cheat Sheet

Here’s how to do it: 

Perform each move for one minute with no rest between moves for 10 total minutes. Switch sides at the halfway 30-second mark for all single-sided exercises:

  1. Quadriceps L/R
  2. Hamstrings L/R
  3. Adductors L/R
  4. TFL/IT Band L/R
  5. Glutes L/R
  6. Calves L/R
  7. Shins L/R
  8. Shins (Lateral) L/R
  9. Lats L/R
  10. Thoracic (Upper/Mid-Back)
  • Pay attention to which areas of your body are most sore and tight and be sure to spend extra time on these areas at all other times pre/post-workout. Prioritizing your self-massage in this manner will provide you the biggest bang for you buck.
  • For knee pain, focus on #1, 4, 5 
  • For shoulder pain, focus on #9, 10
  • For back pain, focus on #2, 3, 5, and 10. #10 is also great for improving posture.
  • If you run/jump a lot and/or suffer from shin splits, focus on #6, 7 and 8.

I simply cannot stress enough the importance of daily self-massage. It will make you feel better, move better, and perform better.

If you’re serious about changing your body, feeling better, and making serious gains in the weight room and on the field/court, then “self-massage” days are a must.

After all, you’re only as strong as how well you allow yourself to recover.

===> DOWNLOAD [Foam Roller] Cheat Sheet

Registration for ‘Fall 2’ Programs is NOW OPEN!

Register by 10/15 and save 20% with code: fall20

Don’t let your athlete spend another second frustrated with a lack of results from their current efforts. They deserve better!

At True Athlete Performance, we are committed to improving athleticism and confidence by providing a safe, fun, skill-based experience for athletes ages 8 to 18. 

Is your athlete looking to jump higher, move faster, reduce injuries and become a more dangerous player on the field or court?

If your athlete is… 

  • not afraid of a little hard work, 
  • willing to invest 2-3 hours a week for 6 weeks, and 
  • wanting to bring their performance to the next level

… then it’s time to register for Fall Sports Performance Training! Guarantee Your Athlete’s Spot Today!

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

  • YOUTH – Designed for ages 8-10, this program creates the foundation for coordination and athleticism. Learning how to train, athletes will gain an increase in confidence through proper body mechanics, running technique and bodyweight exercises in a positive environment.
  • MIDDLE SCHOOL ATHLETE – Designed for ages 11-13, this program progresses to more athletic movement with an increased emphasis on power and speed, age-appropriate weightlifting, and overall movement quality.
  • HIGH SCHOOL ATHLETE – Designed for ages 14-18, this program helps to develop high-level power and strength, and implements advanced speed and agility drills.

Imagine what it will be like 6 weeks from now when your athlete has the confidence to perform and compete at a higher level, or even walk out onto the field or court as a Team Captain. 

The solution is right here, right now… so take action today!


True Athlete Performance Fall 2 Sports Performance Training

Frederick, Md
Tuscarora Recreation Center (6321 Lambert Drive)

October 28 – December 11 – Offered Mondays and Wednesdays

Youth 5:30-6:30pm
MS 5:30-6:30pm
HS 6:30-7:30pm

Hagerstown, Md
Lifehouse Church (515 E Wilson Blvd)

October 29 – December 15 – Offered Tuesdays and Sundays

Youth 6-7pm
MS 7-8pm
HS 8-9pm

Chantilly, Va
The nZone (14550 Lee Road)

October 29 – December 14 – Offered Tuesdays-Thursdays, and Saturdays

Youth 5-6pm
MS 6-7:30pm
HS 6-7:30pm

Purcellville, Va
Olympus Gym (201 N Maple Ave #204)

October 28 – December 11 – Offered Mondays and Wednesdays

MS 6-7:30pm
HS 7:30-9:00pm

3 Reasons to Integrate VertiMax into Your Training

VertiMax is the leading vertical jump and speed training system currently being used by 70% of the NFL, 60% of the NBA, and 80% of Division I colleges across the country.

Regardless of the sport, VertiMax elevates an athlete’s ability to generate force faster to create a more competitive athlete at any level.

Here are 3 important reasons why you should integrate VertiMax into your training:

  • VertiMax is a new and different type of training system! An advanced form of plyometrics that is 6X more effective at developing explosive power than traditional plyometrics.
  • It will get you results you’re not getting now! VertiMax is a new and separate type of training called “Light Load, High Speed” training which can’t be performed with weights or traditional plyometrics.
  • You’re going to see those results were it counts – during competition! VertiMax is a functional trainer that allows you to simultaneously load and train multiple body parts with sports specific motions and at sports specific speeds to develop all muscle groups required to make those game winning moves.

We are taking a maximum on 5 athletes that are looking to develop SPEED, increase vertical JUMP ability and become more EXPLOSIVE utilizing the VertiMax system.


HAGERSTOWN

Where:
Hagerstown Sports Club and Fitness 20321 The Gardens
Hagerstown, MD 21742

Session Length:
60 mins

Days/Times:
Offered Monday – Sunday (After your purchase call or email to schedule).


CHANTILLY

Where:
nZone
14550 Lee Rd
Chantilly, VA 20151

Session Length:
60 mins

Days/Times:
Offered Sunday – Saturday by appointment only.


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