Tag: quickness

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

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…

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
for PERSONAL ATHLETE TRAINING?

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!

Volleyball Performance Training

Volleyball has become an increasingly competitive and popular sport. Young players not only play for middle or high school teams, but also try out for traveling or league teams between seasons.

This continuous play of one sport can lead to overuse injuries in the shoulders, knees, and other areas of the body. Research shows that taking part in proper volleyball performance training, a program that addresses speed, strength and conditioning, and flexibility, will increase power, endurance, and agility.

The team of certified trainers at True Athlete Performance have designed a program to help young volleyball stay injury free while also helping them to become faster, stronger, and more explosive!

True Athlete Performance hosts Volleyball Performance Training

Frederick, Md

Starts 6/24 – Offered Mondays and Wednesdays

Tuscarora Recreation Center (6231 Lambert Drive)

Chantilly, Va

Starts 6/17 – Offered Mondays and Wednesdays

 The nZone (14550 Lee Road)

Hagerstown, Md

Starts 6/24 – Offered Mondays and Wednesdays

 Ruth Ann Monroe Primary School (1311 Yale Drive)

For questions please call: 703-996-3500

Spots are limited to 15 athletes per location so be sure to reserve your athletes spot soon!

Summer Sports Performance Registration is Open

 

True Athlete Performance is committed to improving the athleticism and confidence of our local student-athletes by providing a safe, fun, skill-based experience for kids ages 8 to 18 years old. 

So if your athlete is looking to jump higher, move faster, reduce injuries and become a more dangerous player on the field or court…

And if their not afraid of a little hard work

And if they can invest 2-3 hours a week for 6 weeks

And their looking to up their play to the next level

Register for Summer Sports Performance Training – Guarantee Your Athlete’s Spot Today!

At TrueAP, Performance Training programs are specifically designed for 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, creates the foundation for coordination and athleticism. Learning how to train, athletes build confidence through proper body mechanics, running technique and body-weight exercises in a positive environment.
  • MS ATHLETE – designed for ages 11-13, progresses to more athletic movement with increased emphasis of power and speed, age-appropriate weightlifting, and overall movement quality.
  • HS ATHLETE – designed for ages 14-18, develops high-level power and strength and implements advanced speed and agility programming.

True Athlete Performance hosts Summer Sports Performance Training

Frederick, Md

Starts 6/24 – Offered Mondays and Wednesdays

Tuscarora Recreation Center (6231 Lambert Drive)

Chantilly, Va

Starts 6/17 – Offered Mondays – Thursdays and Saturdays

 The nZone (14550 Lee Road)

Hagerstown, Md

Starts 6/24 – Offered Mondays and Wednesdays

 Ruth Ann Monroe Primary School (1311 Yale Drive)

Imagine what it will be like 6 weeks from now when your athlete can run faster and jump higher OR walk out onto the field/court as a Captain and compete at a high level.

Don’t let your athlete spend another second frustrated with a lack of results from their current efforts. They deserve better. Their solution is right here, right now, so take action today.

Simply Click On The Button Below to Reserve Your Athlete’s Spot

5 Lessons Athletes Learn from Sports

We just opened enrollment for our Spring 2019 Programs! Click here to find a location near you.

5 Lessons Athletes Learn from Sports

I began playing sports at an early age. It began with soccer and baseball and then expanded into football and basketball. I even wrestled for a season or two. In high school, I focused primarily on football and baseball, and baseball in college. I have always loved being an athlete, and I have always been appreciative of the lessons I learned from playing sports. These lessons have served me well in all aspects of my life including business and being involved in my community.

1. Hard Work: If you want something in life you’re going to have to make sacrifices that others may not be willing to do. 

2. Practice your craft: No matter what sport it was, if you wanted to get better you had to practice. This is the same in anything you want in life. There are no short cuts. There’s no magic words. Being great at something takes hard, consistent work.

3. Teamwork: A lot of the sports are team sports. When can teach kids how to rely on others, to work toward something that cannot be done alone, and at times be selfless.

4. Leadership: How to encourage, pick up, and educate others. There’s so many opportunities in sports to be a leader. You never have to be the most talented to be a leader. 

5. Losing: this is the toughest part, but you’re not going to win every game/contest. When you lose, losing with grace and dignity is an important lesson to learn. Regroup, make corrections, and prepare for the next game. 

I’m so thankful for the valuable lessons sports taught me at a young age. I’ve been able to use these lessons in almost all areas of my life. 

P.S. – If you have a athlete who is interested improving athleticism and confidence CLICK HERE to find a location and programming in your area.

Josh Daniels is Vice-President of True Athlete Performance and the head strength and conditioning coach for Bishop Walsh High School boy’s basketball program. He has devoted the majority of his career to training multi-directional speedand he’s been performance coach and consultant for 50+ high school teams spanning football, soccer, volleyball, basketball and lacrosse. Daniels is graduate of Eastern Nazarene College with a Bachelor of Science degree in Exercise Science and he is certified through the National Strength and Conditioning Association (NSCA-CSCS).

Baseball Performance Clinic Series

You need more than a strong arm and a good swing to be a great baseball player. We know, because we’ve helped countless teams & athletes from youth to the Collegiate level excel.

Whatever your current skill level, our Baseball Performance Clinic will introduce you to our comprehensive approach to improving the speed, agility, explosive power, and the durability aspects of your game.

Space is Limited to the First 6 Registrants – Guarantee Your Athlete’s Spot Today!

 

Overview: The Clinic series consists of 2 sessions with the following focus…

Day 1 Focus–SPEED, AGILITY, & QUICKNESS for improved:
  • Base running and stealing
  • Covering ground in the field
  • Injury resistance
Day 2 Focus–EXPLOSIVE POWER, SHOULDER, FOREARM, & CORE Strengthening for improved:
  • Power at the plate
  • Throwing velocity
  • Arm care
BONUS–Every participant will receive our Velocity and Arm Care Manual!

 

True Athlete Performance hosts Baseball Performance Clinic for $59!

Frederick, Md

Wednesdays – Dec 12, 19

Ages 11-13 from 6-7:15pm

Ages 14-18 from 7:30-8:45pm

 The Frederick Volleyball Club (4451 Georgia Pacific Blvd)

 

Chantilly, Va

Tuesdays – Dec 11, 18

 Ages 11-13 from 6:00-7:15pm

Ages 14-18 from 7:30-8:45pm

 The nZone (14550 Lee Road)

 

Hagerstown, Md

Sundays – Dec 9, 16

Ages 11-13 from 3-4:15pm

 Ages 14-18 from 4:30-5:45pm

 Hagerstown Sports Club and Fitness (20321 The Gardens)

If you have baseball athletes, I recommend you check this out.

Are your athletes still struggling to increase speed and quickness?

One of the biggest myths that goes around to coaches and parents is that you can’t train speed…

So many coaches and parents of youth athletes fail to help them develop their true speed, quickness and athleticism potential because of this myth.

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

Are you making this mistake?

The truth is… not only CAN you train speed, you have a much better chance of developing more speed, agility and long-term athleticism in your young athletes by doing 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 ABC’s of athletics. The introduction of the ABC’s of athleticism (agility, balance, coordination, speed) during this period will lay the foundation of athletic excellence for later years.

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

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

And for a limited time, you can save 20% off any packages with code “fall20”!

The 20% discount ends 10/17. We will put you on the cutting edge and make sure that you have the latest and most effective training methods. If you act now, you can also save 20% on any packages – Fall Sports Performance Programs

Train hard, Train smart, Train True…