Author: erica

29 Sep Focus on Performance and Injury Reduction Follows

Posted at 23:19h in Blog, Female Athletes, Girls' Soccer Training, High Performance, Speed, Strength and Conditioning, Uncategorized by erica 0 Comments

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I didn’t sign up for strength training because I feared injury. Back in the early 2000s, strength coaches didn’t market their programs with the phrase “injury prevention.” The jargon in their marketing focused on speed, strength, and conditioning, and becoming bigger, faster, and stronger. I was sold. These...

19 Sep Overcoming Mistakes in Your Sport with Strength and Dignity

Posted at 13:55h in Blog, Confidence, Mindset, Motivation, Uncategorized by erica 0 Comments

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You make a massive mistake in competition. The last feelings you feel are strength and dignity. Instead, you feel frustration. You feel chaos and stress. That's not how it was supposed to go...

16 Sep 3 SPEED DRILLS TO DO IN SEASON BEFORE PRACTICE

Posted at 18:49h in Blog, Soccer, Speed by erica 0 Comments

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Newsflash: in season speed training won't make athletes sore. The workout I'm about to share should make athletes feel fresh and electric. It will excite the Central Nervous System, as well as keep their body exposed to sprint work so they can keep improving their speed year-round. Here...

31 Aug Use Comparison to Other Athletes as Motivation

Posted at 12:58h in Blog, Female Athletes, Mindset, Motivation by erica 0 Comments

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Comparison doesn’t have to be crippling. You also don’t have to succumb to Theodore Roosevelt’s idea that comparison is “the thief of joy.” It can be, in some sense, when you look around and see everyone else crushing it, running faster, scoring more goals, and getting more...

25 Aug Osgood-Schlatter Program for Female Athletes Suffering Knee Pain (STRETCHES AND STRENGTH!)

Posted at 14:33h in Blog, Female Athletes, Knee Injuries, Uncategorized by erica 0 Comments

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You feel a dull pain just below your knee cap. "It's no biggie," you say. So you continue to play, and you get away with it for some time. You're still doing fine, and your performance is still the same. Your playing hasn't suffered, so you ignore...

20 Aug Don’t Follow the Crowd in Youth Sports

Posted at 21:01h in Blog, Female Athletes, Uncategorized by erica 0 Comments

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I didn't join a travel team until I was 14-years-old. Until then, all through elementary and middle school, I played on a recreational team called the Blue Bobcats. I loved my rec team. I had a hip coach who was from Austria. He had a cool accent....

13 Aug When Hard Work Doesn’t Pay Off: You Can’t Control Everything

Posted at 14:31h in Blog, Female Athletes, Mindset, Motivation, Uncategorized by erica 2 Comments

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I got cut from the all-state Maryland soccer team when I was 14-years-old. Even though I made the squad and also proved myself as a regional selection the year before, things didn't go my way this time around . I got cut. At first, I thought I...

11 Aug ACL Risk and the Female Athlete Menstrual Cycle: What We Do Know

Posted at 20:20h in Blog, Menstrual Cycle, Uncategorized by erica 0 Comments

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Digging through the menstrual cycle research is tough. There aren't many conclusive, universal findings on how the menstrual cycle impacts ACL risk and performance. Some girls report increased negative symptoms (fatigue, mood fluctuations, digestive issues, bloating, and cramping) during the Follicular Phase, while others, report these icky...

26 Jul 15 Lessons For Young Female Athletes on Training and Life

Posted at 16:46h in Blog, Female Athletes, Uncategorized by erica 0 Comments

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It's been a while since I've written a deep, heart gripping article. I've been jiving a lot with the science and training content lately, and have been enjoying sharing the latest female athlete performance training literature on my YouTube Channel. Alas, today I felt convicted to write...

16 Jul Improving a Female Athlete’s First Step

Posted at 18:14h in Blog, Explosiveness by erica 0 Comments

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"First step" is another term for acceleration. Building acceleration doesn't need to be complicated. Rather, it's as simple as this blog post will be: Perform fast twitch movements: max velocity sprints and hops, broad jumps, and med ball throws Utilize chest to ground and plank starts,...