Family Day Success!

On Saturday, April 28, 2012, All-Star Sports Academy celebrated 4 years in business with our "1st Annual, 4th Anniversary Family Day and Dodgeball Fundraiser."

The event was a rousing success. We raised nearly $1,500 for charity and no dodgeballs were injured during the tournament. There were a few (minor) bruised egos and some hairstyles were ruined by flying dodgeballs, but other than that, we all escaped unscathed...

As we prepare for summer's arrival, we'd like to say "thank you" to all of you who have supported us through these challenging times.

We could not possibly do what we do without your support!

Thank YOU!!

Who Wants To Go Fast!

Speed is something you're just "born with," right?

WRONG!

Speed is a bio-mechanical skill that can be taught and developed.

Are you born with all the math ability you'll ever have?

How about all the strength you'll ever develop?

Of course not!

The human body, and in particular the neuromuscular system, is hugely and uniquely adaptable.

That adaptation stems from the plastic nature of the body's tissues, especially in the neural system.

Nerves adapt to demand very well. In fact, the stimulus received by the body and the nervous system is one of the key factors in determining the number, role and quality of synapses developed within the brain and nervous system.

We also know that speed can be developed because it is a result of improvements made in several areas of the human system.

Strength - get stronger and you can get faster. Muscles move bones. Moving bones engages joints and causes systems to move. Stronger muscles can be trained to respond faster.

Proprioceptive and neural response and delivery - Proprioception, simply put, is the way the nervous system senses the world around us and delivers the messages to the brain.

Neural response and delivery is the way in which we analyze the input regarding our surroundings, create a movement plan in the brain and deliver the signals to the muscles regarding how to move, at what rate of force and in what direction.

These factors are affected by training in speed and agility technique and through repetition. As the brain does something more frequently and in the correct manner, it finds efficiencies that allow the process to occur faster.

Put these things together with a good flexibility and mobility program and you get...drum roll please...

FASTER!

Here's a few of the techniques we use to make our athletes faster. And they are some of the fastest athletes around...

Get Faster NOW! 

Leave questions or comments below!

Cloud Circuits...gotta love 'em

Saturday April 9th.

A beautiful spring day.

Great day to "blow it off" and relax, right?

WRONG!

It was a great day to be in the Athlete Underground!

"Cloud Circuits!" 3 exercises per cloud, 5 clouds. 2 minutes to work, NON-STOP, with 1 minute rest.

Now we're talking Athletic Circuit Training!

Here's a quick look:



Questions? Contact us right here:

Still struggling with what supplements you should be using? The nutritional products you need are right here!

"Sound Bite" Training is hurting our youth athletes

"Put 4 inches on your vertical in just 4 weeks!"

"Be the fastest player on the field in just 6 weeks!"

These are the kind of "sound bite" claims being made by traіners who want to traіn your kids.

Right now, as you read this, these frauds are trying to dupe you!

If you're not sick of them and the culture they foster, I am.

6 week traіning programs aren't helping our athletes improve. They just don't work.

Yet that's pretty much all you see out there. Inflammatory, sensationalized flyers, brochures, ads and websites telling you how fast, strong and powerful your kids will get in 6 weeks with "Super traіner!"

It's a bunch of crap.

And it's a major cause of іnjury and over-traіning in youth sports.

Whenever I hear or read one of these traіners' claims about the miracles that will happen to your kid in his or her 6 week program, I ask the same question.

Then what?

Short term traіning programs are like promises in a political campaign. They sound great. They appeal to our desire for improvement and success.

When first presented, they make all the sense in the world. They generate excitement.

They're convincing, display clarity and simplicity, and like political campaign promises...when the chips are down and it's time to deliver, nobody can remember them.

Not that it matters; there's no chance they'll create lasting change or success. Like the political sound bite, the short term traіning program is intended to get your vote!

With the traіning program, you vote with your time, your hopes, your enthusiasm...and your money. Not to mention your kids' health!

What happens when the 6 week miracle traіning program is over?

Do you really think those improvements will stick?

Will your kids be more іnjury resistant?

Will they have learned proper traіning techniques, ones that will help them progress consistently, play better in the long term and enjoy their sport(s) more?

Or will they simply learn to focus on a "product" instead of a "process?"

You see, coaches and traіners too often use "product" based coaching, rather than focusing on creating successful "processes."

In other words, they harp on things like the faster 40 yd. dash and the bigger vertical leap without teaching their players proper mechanics and strength-building techniques.

Think about it. If you devote traіning time developing great takeoff and landing mechanics for jumping, and combine that with functional strength development, doesn't it seem to follow that the athlete's "vertical" would inevitably increase? Of course it does!

Just like the combination of teaching great sprint technique, dynamic flexibility and functional strength will dramatically increase speed in all directions!

The trouble is, this kind of long-lasting, highly available athletic skill-set development can't be accomplished in a "6 weeks to 6 inches, etc." miracle program.

It comes from consistent, longer term traіning systems and good habits on the part of athletes and kids.

This is especially important for younger athletes and children. Between ages 8 and 13, it's a great time forus to help them develop proper functional movement patterns.

For many kids, this means getting them up and moving, period. Programs focusing on functional movement, that deliver fun and variety, will always outperform set and rep based programs for this age group.

Developing great movement patterns at an early age allows us to reinforce them, load them and make our kids stronger, faster, more agile, healthier and more resistant to іnjury!

The best part of this process is that the improved performance athletes get from a consistent, intelligent, "process" based traіning program will stick with them and help them in all their athletic endeavors.

Long after the "6 week miracle traіning program" and it's temporary nonsense has disappeared, like a tax cut promise in a political campaign, gains made through the development of good habits and consistent effort (in other words, a quality "process") will still be serving the athlete well.

More importantly, because of the good habits developed, the athlete will continue to get stronger, faster, more agile and more іnjury resistant.

The "6 week miracle" athlete will be steadily losing the"edge" they gained, and slipping into the "іnjury zone."

Here's a few well known examples of athletes who've benefited from a long-term athletic development program:

• Michael Phelps won 8 golds at the Beijing Olympics. (Embarassing photos and acts aside)
• The US Womens Soccer Team beat Brazil for Gold.
• The US Men and Women took home Volleyball Gold.
• The US swept the 400m.

It wasn't the "6 week miracle traіning program" that got them there.

Can you guess how they got their medals?

Think it might have been through a quality traіning "process?"

Can you guess what kind of programs we use at All-Star Sports Academy?

I'll give you a hint: 6 weeks is just about a good start.

Questions? Comments? Feel free to let me know!

Phil

Can you do this? KB SB Crunch Press

Here's a great core strength and stabilization exercise.

Lumbar spine stability during upper extremtiy extension and pushing movements is critical to both power production and injury prevention.

The ability to recruit the deep abdominal stabilizers during functional movement also aids in throwing movements and is critical to speed, agility and quickness for athletes.

If you're a football player or other iron athlete, we'll show you how this can help you get a bigger bench!

See you in the Athlete Underground!

http://www.allstarsportsacademynj.com

Can YOU do THIS?

The SAQ Ladder Crossover Shuffle helps athletes develop the ability to change direction quickly, particularly in situations requiring the athlete to step across his/her body.

It also assists in the development of good ankle mobility, knee stability and the stability of the lumbar spine during counter-rot......ational athletic movements.

Ready to be a better athlete? Tired of looking up the depth chart and wondering when you'll "get your shot?" Ready to get noticed by coaches, recruiters and scouts?

Get into the Athlete Underground and raise your game!

http://www.allstarsportsacademynj.com

SL Squat and Roll

Can YOU do THIS?

Deceleration skills and the ability to effectively break falls is essential to preventing injuries for athletes.

Here's a great core exercise that emphasizes glute strength/stability and both deceleration skills and ability to break your fall.

If you can't do this at least this well, we'll help!

http://www.allstarsportsacademynj.com

Goings-on April 26, 2010

More fun and work(??) at All-Star Sports Academy!

Want to be a better athlete? Get some here!

http://www.allstarsportsacademynj.com

Become a "fan" on Facebook: http://budurl.com/allstarfacebook

Quick look April 22-23

Here's a quick look at the goings-on here from yesterday and today!

Get some!

http://www.allstarsportsacademynj.com

A look at April 21 at All-Star

A quick look at some of todays workouts!

Enjoy!

Become a "fan" http://budurl.com/allstarfacebook

Frankie Edgar – The Champ is Here

CONGRATULATIONS TO FRANK EDGAR!! All-Star Sports Academy has a champion in the UFC!!

By Thomas Gerbasi

Frankie Edgar had been here before - on the wrestling mats for Toms River High School East and Clarion University, and now, thousands of miles away in Abu Dhabi.

He had just given everything he had in 25 minutes against the best lightweight fighter ever, BJ Penn, and now he just had to wait for Octagon announcer Bruce Buffer to render a decision that would determine whether he would have to settle for second as he did in high school and college, or if he would finally have the spotlight all to himself at the top.

50-45 was the first score, one met with oohs and aahs from Yas Island to Hilo and the Jersey shore, mainly because in a fight as close as this one was, it was shocking that someone saw it as a shutout

“I talked to my friends back home, and they thought I was getting screwed when they heard that one,” laughed Edgar. “But when I heard it, I just tried staying positive, and that was the best thing I had done through this whole camp. I thought, ‘That’s gotta be me, I know I won a bunch of rounds.’”

Score number two - 48-47.

“In wrestling in (high school) States, my biggest goal was to win a State title, I took second,” recalled Edgar. “Winning a national title in high school, I took second; to become an All-American, I lost in triple overtime in the All-American round.”

Score number three 49-46.

“For the winner,” bellowed Buffer, “annnnnnnnnnnnnnnnnnnnnd NEW!!!!”

For Frankie Edgar, UFC lightweight champion of the world, everything went blank.

“I’ve been there so many times that this was just unbelievable – I didn’t know how to feel,” he said. “I had been there so many times and disappointed so many times.”

Not this time, and while Edgar’s win over Penn was rightfully seen as an upset considering ‘The Prodigy’s dominance over the division since 2008, it came as no surprise to Team Edgar, who approached the entire fight and the training camp leading up to it with a calm that made it look like Edgar had been in 10 championship fights before. Forget having a deer in the headlights look due to fighting a future Hall of Famer or being overwhelmed by the UFC 112 media crush. Edgar was unmoved by any of it, even getting in a pre-fight snooze before the biggest bout of his career.

“I just believed in my preparation,” he said. “Every fight I get more and more comfortable – the week leading up to it, the night before, the day of. I took the best nap ever the day of the fight. (Laughs) I slept two hours straight and I could have slept more. Usually your heart’s racing, thinking about the fight, but I was calm, and I knew I had done everything I could do to win the fight, so there was no reason to add extra stress to the whole thing. Obviously, I was still nervous and still afraid to lose, but I was really confident.”

That confidence showed in the fight, as Edgar utilized a stick and move strategy that kept Penn off balance all night. Penn was not blown out of the fight by any means, as he landed hard counters when the two traded on the inside, but it was Edgar who dictated the pace and location of the fight, even scoring two quick takedowns for good measure. What may have been the most impressive aspect of the fight for Edgar though, wasn’t his discipline and strategy, but his stamina, as he kept the pace of the fight high for 25 minutes. Not surprisingly, the humble champion deflects the praise and directs it to his team.

“My intensity’s always the same,” he said. “I try to go full blow every time I do a strength and conditioning workout as far as intensity, but I definitely added some more rounds on (in this camp). I worked with Brian Blue out of All Star Sports Academy in Toms River, and he’s a young kid, has got an open mind, and he comes to me with new stuff. I’ve been working out with him for over a year and a half now and I don’t think I’ve done the same workout twice. So it was that, and my boxing coach Mark Henry is just on me. He doesn’t just hold pads in front of you like a lot of guys do – he moves with you and works out with us. He makes you move constantly while doing pads, and I think that’s the trick. You’ve got to train the way you want to fight.”

And Edgar did everything he wanted to last Saturday.

“You can’t go into a fight with BJ Penn and say you’re gonna stop him because you’ll totally mess yourself up mentally,” he said. “So I went into that fight knowing that I’m gonna have to fight five hard rounds, stay active, and execute my gameplan. But I’m very critical of myself and I definitely saw some things that I need to sharpen up, and that just shows me that I’ve got room to grow, and I’m happy about that.”

Continually elevating his game has been Edgar’s MO throughout his UFC career. He came into the UFC in 2007 as a scrappy wrestler with a lot of heart. By the time his 2009 bout with Sean Sherk arrived, he had developed a refined standup game that opened plenty of eyes around the MMA world. And as far as he’s concerned, the victory over Sherk was the one that gave him the confidence to rely on his standup strategy-wise for the Penn fight.

“It’s just a natural progression of everything,” he said. “By no means did it just come overnight. Every fight, even before I was in the UFC, I was willing to throw my hands, so I think I had that naturally on my side. But I think it was the Sherk fight, where I knew that a takedown wasn’t gonna come easy, so I knew I had to rely on my boxing. And that really gave me the confidence that I could do it at anytime.”

And today, he’s a world champion, with all the perks and perils that come with it. On the plus side, he’s the talk of the fight game, and he’s got a nice shiny belt on his couch that he promises he won’t be wearing around the shore this summer. “The win means much more than the belt to me,” he smiles. “The belt will be for my kids when I’m old.” But on the other side, despite being the king overlooking his kingdom of contenders…

“Heavy lies the crown,” he interjects with a chuckle. “I just got a nice bull’s eye painted on my chest.”

“But I wouldn’t trade it for anything else.”

You know he wouldn’t, but there is a growing list of contenders lining up for the next shot at the belt, one of main responsibilities of being the man at the top.

“Right now, I’m not even thinking about it to be honest with you,” he said when asked about what’s next and his thoughts on possible challengers like Gray Maynard and Kenny Florian. “I’m sure my coaches are, though. (Laughs) Both of those guys are well deserving – Florian just runs through people, and Maynard, he beat me last and it was my only loss. So obviously those two guys are deserving. Even BJ is deserving for a rematch – he’s a legend. So whoever the UFC decides, I’ll start training for.”

But for now, it’s time for Frankie Edgar to sit back, relax, and enjoy being number one.

Peanut Butter Banana Breakfast Shake (Easy Recipe)

If you like easy...

If you like chocolate...

If you like peanut butter...

If you like bananas...

Well, then this latest creation from my partners over at Prograde Nutrition is right up your alley.

Check it out here ==> http://allstarsportsacademy.getprograde.com/power-packed-breakfast-shake.html

See you in the Athlete Underground!
Become a fan on Facebook: http:budurl.com/allstarfacebook

Visit the website: http://www.allstarsportsacademynj.com

TRHC Bantam B team Wins Districts!

For the record, the Toms River Hockey Club Bantam B team earned every inch of this championship banner!

They worked as hard or harder than any team we've ever had the pleasure of working with!

They grew as players, people and as a team and their 2010 AAHA District Championship is proof that doing the right things will make the right things happen!

Way to go, boys!

So when will YOU get to the Athlete Underground?

http://www.allstarsportsacademynj.com

Blood, Sweat and Cheers

It's been a remarkable spring for All-Star Sports Academy and our athletes and clients. These achievements are remarkable, and a testament to the commitment of these student-athletes. One All-Star athlete just rocked the sports world on national television!

One of our athletes scored over 100 points as a sophomore for TRHS South girls' lacrosse

Another scored 112 points for TRHS North's girls lacrosse team.

Both of these lacrosse players were chosen to represent New Jersey on the 2009 National Women's Lacrosse team

Still another won a womens Lacrosse National Championship with Franklin & Marshall College

One hit well over .500 for Donovan baseball.

One is on the verge of signing a National Football League contract to play fullback.

One was named to the All-State HS Hockey team & signed to play Juniors Hockey with the Philadelphia Revolution.

One was chosen to the NJSA 04 Pre-Academy Soccer Team & is working with Tab Ramos.

One was chosen to the U14 New Jersey Olympic Development Program Soccer Team

One terrorized high school pitchers while playing for TRHS North baseball

One made the JV softball team & became the starting JV catcher at TRHS East

The Jersey Shore Hurricanes AAU boys basketball put a team into nationals

One has been invited to Under Armour HS football combines, & may be named to the All-America team

One took 2nd in the county in shotput for 8th graders & was named to the Trilogy Lacrosse Elite team

One broke the TR Intermediate South school record in the discus

Woodbridge HS baseball went 14-10 & reached the semi-finals of the Middlesex County Tournament

Dozens of youth baseball, softball, lacrosse and soccer players are having great seasons & more fun as a result of their experiences with All-Star Sports Academy.

Dozenz of kids and parents dropped extra pounds, got in shape and had a blast in our breakthrough fitness programs.

Oh yeah, there's one other athletic achievement that we're pretty excited about. On Saturday, May 23rd, Frank Edgar, former Toms River HS East and Clarion University wrestling standout, won the biggest bout of his career. In an edge-of-your-seat 3 round UFC fight against Sean Sherk, Frank ("The Answer") took another step toward a title bout by dominating Sherk in every aspect of the game!

Frank has been working harder than ever in our Strength and Conditioning Center with Brian Blue getting ready for this bout. After watching video of his workouts with previous trainers, then watching how his opponent was "training," we had a funny feeling that Frank was going to be ready for Sherk. We were right!

Congratulations to Frank, and congratulations to all the athletes, parents and everyone who has been working to achieve fitness goals that matter to them!

Find out why they chose All-Star, and why it really does matter where you "get your sweat on!"

Go here to request YOUR complimentary trial membership: http://tinyurl.com/allstartrial

We'll see YOU at All-Star Sports Academy!

There's a DRAGON in the house!

There's a "Dragon" at All-Star Sports Academy!

Not the ugly, scaly kind that terrorized towns in jolly old England!

This Dragon can help you earn a Black Belt and get a great workout
at the same time!

Dianna LaVecchia has brought Dragon Muay Thai to All-Star Sports
Academy's Softball/Baseball Center at 2214 Rt. 37 E, Toms River.

Now, Dianna is inviting you to an Open House to celebrate the opening
of her school!

Learn about Muay Thai, Jeet Kune Do and how YOU can become a Black Belt!

Enjoy great Thai food and watch demonstrations. Maybe even participate! Come on,
don't be scared!

For all the information on this fun-filled event, go to http://www.muaythaifit.com/index.htm

Click on the "NEWS!" link.

When you get to the open house, tell Dianna that Phil, Brian and Sean sent you!

PS...Don't forget!! You can get a one week trial in any of our programs simply by going to
All-Star Sports Academy Trial Membership

If you haven't tried Prograde Nutrition Cravers, then your nutrition bars taste like cardboard!

Find out why our clients L-O-V-E their Cravers!!

First Step to a Faster 40

Last week, we covered how important your first step is in any sport. This week we'll be going a little further with that subject because of a question I hear every day from athletes (usually football players), "How can I run a faster 40". My answer, your starting position and first step.

This is the area in which even very fast athletes lose the most time. It is also the easiest area to fix because it is usually just a technical error rather than the lack of any physical attributes.

Although I don't think the 40 yard dash is really that important for an athlete's on-field performance, coaches love it and they want their players to have certain numbers. Today I will give you some tips on how to lower your time and catch those coaches' eyes so you can show off your real ability in all of the other areas that really matter.

Know the test. Just like any other test you've ever had, it is important to know what you're being tested on. You wouldn't work on calculus to ace your history final, would you? In the case of the 40 yard dash, you must realize that this test does not test your overall/top speed. Since most athletes do not reach their top speed until 50-60 yards into a sprint, this test is really about acceleration. How quickly you can get your body in motion and continue to gain speed. In order to do this, the next tip is very important.
Find your ideal starting position. Every athlete's starting position will be slightly different depending on flexibility, height, strength, and comfort. The important thing to do is to find the position that you feel comfortable with that still follows the guidelines of a good start position.

• Dominant foot back
• Hips above shoulders.
• Angle from knee to ankle is pointing down and back (both legs).
• Pressure through both feet.
• Hand cocked back behind hip.

Each athlete can tweak their position in order to be comfortable as long as those guidelines are still met. For example, Reggie Bush liked to start with his feet back about 6 inches further than most athletes have been taught. This allowed his legs (knee to ankle) to be at a 45 degree angle to the ground. This smaller angle lets him push out rather than up with his first step so he is able to stay lower and distribute as much force as possible in the desired direction. Many athletes have started to shift closer to this type of start for that reason.

Here is how Reggie sets up for his 40. I've found that it works really well because it is comfortable and it forces the athlete to stay low rather than popping up too quick. Try it out:

• Set your non-dominant foot about 12 inches away from the line.
• Line up the toes of your dominant (back) foot with the heel of your front foot.
• Slide the back foot 8-12 inches away from the front foot.
• Adjust each foot in order to put pressure through both feet.
• Reach both hands about 2 feet in front of the starting line without moving your feet. Walk your hands back until the dominant hand is at the line and both legs are loaded.
• Keep head and eyes down.
• Cock opposite hand back.
• Inhale before start.
• Run 40 yards in 4.2 seconds (ok, maybe not)

First and 10. These are the most important steps, your first step and first 10 yards. Aim your first step to be 1 yard out. Drive out of the start and keep your eyes focused at the 10 yard line. Think about being full stride in 2 to 3 steps. Practice the first 10 yards until you're comfortable with your starting position and your first few steps.

Always get faster. Continue to try to accelerate through the finish line. Run a 60 yard dash instead of a 40 yard dash. Remember, you won't reach your top speed until after 40 yards so you want to feel like you're still getting faster and faster with every step.

These tips can HELP lower your time, but they are just one piece of the puzzle. They will NOT make you a better athlete. Sports are played in multiple directions and require you to accelerate, decelerate, change direction and change speed. Having a faster 40 may get a coaches attention, but improving all aspects of your performance will get you that spot on the roster.

Contact us here for a free trial week with All-Star Sports Academy: http://www.allstarsportsacademynj.com/free-trial-membership

Speed, Power and Endurance...gotta have 'em!

Circuit Training is a perfect training method for short-duration strength/speed/power endurance.

Ice hockey, soccer, lacrosse, field hockey, tennis, volleyball and even football and basketball consist of repeated short bursts of high intensity work.

They also require high levels of dynamic stability, and the ability to change direction quickly and efficiently. Lacking this ability is a prescription for injury.

Circuit training, with stations lasting 30-90 seconds, is a great way to develop the kind of speed, power and strength required for successful sports performance.

How many exercises you include can vary.

If possible, try to include some "mirror" exercises. These are exercises that mimic movements typically performed in the sport for which you are preparing.

Circuit Training Guidelines - Short-duration strength/speed/power endurance
Load: 50 - 65% of theoretical 1 RM (this is less critical than most people - and trainers - think)
Number of Exercises: in each circuit 6-15 (for variety, use different variations each circuit)
Time per station: 30-90 seconds
Number of circuits per session: 2-5
Rest between stations: 10-90 seconds
Rest between circuits: 90 seconds - 3 minutes
Speed of movement: Moderate to as fast as proper form allows
Frequency: 2 - (max.) 3 times/week

Click here for your Free One Week Trial at All-Star Sports Academy!

Joint by Joint

That's the way.

The way to approach a solid warm-up.

Ankles, knees, hips, lumbar spine, thoracic spine (upper back & neck) and shoulders.

These are the areas that should be addressed in every warm-up. But it's not enough to just "get them moving," as we hear so many coaches say at practices.

Each joint has different needs in warm-ups. Ankles, hips and thoracic spine need to be mobilized, while the knees, lumbar spine and shoulders need to be stabilized.

In full truth, shoulders need mobility as well, but never without stability!

Here's a simple, joint by joint warm-up progression you can do anywhere:
1. Ankles (mobility) - Stand facing a wall, hands on it at chest height. Slide one foot back, keeping the heel down. Bend the rear knee so it moves toward the wall until it feels "stuck." Then rock it back and forth without allowing the heel to come off the floor. Push just a little past the sticking point each time. Do 10-20 reps on each side.

2. Hip Mobility (Knee stability) - Stand square, with the feet under the hips. Take a short step to one side, making sure the hip moves out over the heel/knee as you do. Squat about 1/4 of the way down, then push through the heel coming up. Reset and go the other way. Do 12 in each direction. Hip Circles - Stand near a wall. Lift one knee up to belt height. Move it out to the side, without turning the body. Making a circle, return it to the front without putting the foot down. Repeat 10 times on each leg. Put hands on the wall for balance if needed.

3. Lumbar Spine (Stability) - Do not do rotational stretches for the lower back! They destabilize the spine, creating MORE tightness and pain, not less. Try single leg floor bridges for lumbar spinal stability: Lie on the floor with your knees bent and your bellybutton tucked in. Press your low back to the floor. Cross one ankle over the other knee. Press the other heel into the floor, squeeze the glute and slowly lift yourself off the floor. Keep the low back flat and the abs drawn. Repeat 6-8 times on each side. If you have trouble with this on one leg, put your hands on the floor for stability, or do them on 2 legs.

4. Thoracic Spine (mobility) - Poor mobility in the upper spine will lead to pain in the neck and reduced shoulder and neck mobility. Use a high density foam roller between the shoulder blades, with the hands interlocked behind the head. This will open the scapula and allow access to the T-spine. 30-60 seconds each for 2 reps.

Order Your Own

High Density (Black) Foam Roller Here

5. Shoulders (stability) - Wall slides work very well for the complex relationship between the gleno-humeral joint and the scapula. Stand with your back to a wall. Flatten and retract the shoulder blades, and lift the arms so the elbows are at your side, with the arm flat against the wall. Slide the arms up, without losing contact with the wall, while keeping the shoulder blades retracted and against the wall. Use the fullest possible range of motion you can without losing wall contact with the forearms and scapula. Don't be surprised if you can't do it at first, or you cramp up trying. Do 8-10 reps.

Using a joint by joint approach to warming up will assure that your system is ready for whatever you throw at it. Treat your joints right and they will respond by increasing athletic performance and letting you improve faster than ever before!

If you're interested in learning more about amazing athletic performance, contact us for a complimentary one week trial in any of our breakthrough programs!

Click here: All-Star Sports Academy One Week Trial!

What a Week!

WOW!

It was a big week for All-Star Sports Academy athletes!

>> Dave DalCortivo signed to play Juniors Hockey with the Philadelphia Revolution!

>> Meredith Kalinowski leads the undefeated Toms River South Girls Lacrosse team to 3 victories, scoring 25 goals and 9 assists along the way!

Meredith also set a TRS Girls Lacrosse single-game scoring record on Thursday, tallying a stupefying 9 goals and 3 assists in a 16-3 victory over Toms River East! WOW!

>> Tatum Coffey (TRN) lit things up on the Lacrosse field, as well.

>> Mike Bodden continues to have a solid year for MonDon Baseball.

>> Anthony LaCava is tearing the cover off the ball on the diamond over at Toms River North.

>> Ben Nogiewich is having a solid year on the Volleyball court at Toms River South.

>> Fresh in from Miami Beach is the following news:
Ashley Conroy scored personal bests in the 100 freestyle and the 100 backstroke at the YMCA National meet!

Ashley Conroy cruises to a personal best 59.59 in
the 100 backstroke at the YMCA nationals in Miami Beach

She swam Ocean County YMCA record times in both events! Ashley cruised to a 59.59 second 100 backstroke and a blazing 53.97 in the 100 free!!

As if that wasn't enough, just before she left for Miami Beach, Ashely was awarded the team MVP Trophy at the Monsignor Donovan Swim Team Banquet!! She owns the MonDon 100 backstroke record, at 59.44 seconds!

Each of these athletes, like the hundreds of others who call All-Star Sports Academy their training home, are tasting success because of their work ethic, good training habits and sheer desire to win!

All-Star Sports Academy congratulates them all! If you're having success in your sport, whether it's club, league or scholastic, be sure to tell us, and we'll put your exploits in these pages, as well!

Do you want to taste victory and success, too? We're here to help! Simply Contact Us and we'll set you up with a free, one week trial membership at All-Star Sports Academy!

Hey, we're making it as easy as we can for YOU to get into All-Star!!

Want better workouts (and results?)

Then you have to warm up and get flexible!

Today's post is short and sweet. In our Sports Performance Center everyone warms up and uses flexibility training to improve performance and results.

Now, there's a gulf of difference between stretching and flexibility training

Stretching is simply applying pressure against the muscle's natural response (called a myotatic stretch response) until the fibers of the muscle begin to lengthen. This may or may not always be a good idea.

Flexibility training is the process by which we develop the ability within a muscle, muscle group or around a joint to move within a full range of motion (ROM) with stability and without limitation, at varying speeds and in all planes of motion.

How do we do that? Good question! First, we need to get muscles warm. We can do this with some simple movement exercises, like skipping, light jogging and lunges for the lower body and push up rotations, rotational punching and light medicine ball work for the upper body.

Warm-up movements should be performed with 2 ends in mind: 1.) create blood flow to muscles and joints, and 2.) reinforce proper functional movement patterns.

Beginning with a solid functional warm-up will help create and reinforce the kind of functional ROM athletes (and everyone else!) need to improve sports performance.

We do recommend and program in some "stretches" in the warm-up phase. These, however, are usually integrated into the movements we're using, or directly related to them. More on those next week.

If you'd like more information on this topic, contact us through the website: http://www.allstarsportsacademynj.com

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