If you do not see a specialty program listed for your sport, our Coaches can still provide Individual or Team Training for you. Please call us at 516 227 2373 for more information. 

Baseball

Baseball

  • Major league players take time off from throwing, and so should you. After playing a long season of baseball, you should allow your body to recover from the stresses of the game. Take at least 3-4 weeks off from throwing a ball to allow your muscles to recover.
  • During the season, it is important that you continue to keep your whole body strong. An in-season maintenance weight training program is important. A 30-45 minute total body workout in the gym twice a week is all it takes to keep you healthy and strong.
  • It is important to maintain your strength in your hips and trunk (abs / lower back) during the off-season and in -season. Utilizing elastic bands and medicine balls are easy ways to maintain that strength.
  • Be careful of your arm and body position doing shoulder exercises with bands or tubing. If your arm and body positioning is not correct, you can be causing irritation to your bicep tendon or your rotator cuff.
  • Bench Press does not make you a better baseball player; it just makes you look better at the beach. So don’t focus so much on bench pressing, instead, work on developing your back muscles and legs to become more powerful.

Basketball

Basketball

  • Plyometrics (jump training) can help improve your jumping ability; but remember, high amounts of jumping can lead to injuries. Be careful of the reps, sets, and the surface you are jumping on for your training.
  • Just like other sports, weight training is important to maintain strength and become more explosive when jumping. Under the right supervision, a basketball player can gain inches on their vertical by incorporating Squats, Deadlifts and Hamstring Strengthening into your program.
  • Many basketball players feel that weight training will make them “BULK UP”, but with the right program design you will maintain strength and power without getting too big to inhibit your skills.
  • The best basketball players don't just have skills, they have stamina!  Endurance training will help you stay ahead of your opponents.
  • Proper eating habits will help fuel your body for a game. It is important to eat something at least 1-2 hours before a game to allow your body to digest. It should be 50% carbs, have a  moderate amount of protein, and be low in fat . Stay away from foods that are fried or high in fat content, as they will make you feel sluggish. Remember to hydrate before playing as well, with 20 oz of water 2 hours before, 16 oz of water 1 hour before and 8 oz of water 20 minutes before game.

Football

Football

 

  • Route-running is one of the most difficult aspects of football, but you can improve your technique quickly by adding speed and agility drills to your training sessions. 
  • A quarterback's arm strength and accuracy can be improved by training small muscles they've never even worked before. Dumbbells, bands, and TRX training are all great ways to hit these often-ignored muscle groups!
  • Power and explosive movements are developed doing squats, deadlifts, and the Olympic lifts. Bench press should not be the main focus in your training program, unless you plan on spending most of the game on your back!
  • Concussions have been a hot topic in football lately, but did you know that you can decrease your risk of a concussion by gaining the proper neck strength and flexibility?
  • Lifting heavy shouldn't be the only focus for football players. Working on flexibility is important to enhance ability and stay injury-free.

Hockey

Hockey

                             

Lacrosse

Lacrosse

Soccer

Soccer

  • Training for a soccer player is so important when it comes to preparing for that 90-minute match. Muscular strength, muscular endurance, and cardiovascular fitness should be in every soccer player’s workout regimen.
  • Sliding or being kicked can cause injury to the bone. Weight training increases bone density making it strong and consequently, the stronger the bone, the less likely it is to be broken or fractured during a tackle.
  • Developing a stronger core will help when twisting, turning and even jumping away from an opponent.  Always remember to incorporate flexion, rotation, and extension when training your core.

Swimming

Swimming

  • If you want to swim fast in the pool, you need to train outside the pool! Dry land training for swimmers is important to keep your body strong to prepare for meets.
  • Competitive swimmers have a long season, and while a well-rounded training program is important, knowing when to taper and rest is imperative for optimal performance.
  • Be sure to eat before early morning swim sessions. Your body needs fuel to keep your energy level up and swim at your best.
  • What gives you this fuel? While having a well balanced diet is important to all athletes, swimmers have vigorous schedules of training 2-3x/day. Be sure to replenish your body with carbohydrates so you’re ready for the next training session!

Volleyball

Volleyball

  • Volleyball requires an explosive lower body. Box jumps are one way to train to block your opponents’ hits.
  • While jumping high is always great, landing correctly will keep your body healthy.  Take a video of yourself jumping to make sure your knees do not cave in and your body is in good alignment.
  • Upper body power exercises like medicine ball slams will give any volleyball player more power behind their serve!