Saving a Generation...One Fun-filled Session at a Time!

If you have kids, know kids or ever were a kid…we implore you to read this entire entry! Thanks!

We Americans take for granted that our life expectancy will increase from generation to generation.

Each generation can expect to live longer than the ones that came before, right?

Not so fast. America’s children are at risk! Spreading like wildfire, a deadly “disease” has affected nearly 30% of our kids already, and by 2010, nearly 50% could be afflicted with this slow killer!

What’s this exotic virus, bacteria or “bug” striking down our youth? It’s not exotic. It’s not a virus, bacteria or other biotic.

But it is killing our kids…Have you figured out what I’m talking about yet?

The killer I’m talking about is Youth Obesity!

According to the New England Journal of Medicine, life expectancy among those now 6 to 19 years old will fall for the first time since has been measured.

Did you get that? Our kids’ generation will have a shorter life span than ours! 2 to 5 years shorter!

The Surgeon General says it’s nothing less than a “national catastrophe!”

Kids as young as 7 or 8 are turning up in doctor’s offices with Type 2 diabetes, high blood pressure and cholesterol, painful joint conditions and even gallstones! All typical “adult conditions!”

So what’s the problem? There are many, including:

The “couch potato culture” - Computer use, video games, watching TV & “hanging out” actually discourage movement, and don’t help kids build healthy movement patterns, stay fit, burn off excess calories or manage stress and anxiety! Kids become less coordinated, less mobile and more sedentary.

A “more is better” culture surrounding food – Have you noticed the portion sizes in most restaurants? How about the size of the pizza you get delivered (not to mention the breadsticks and other crap) or the giant gulps, supersizes and megaloads of junk pitched to our kids on radio, internet and TV all day and night?

Recess and Physical Education-free schools – I don’t care who’s to “blame!” Our kids don’t move enough in school! Recess is a thing of the past, or so it seems. Schools can’t find the funds needed for the quality physical fitness education our kids need to grow strong, healthy and vibrant!

Fast foods, pseudo-foods and just plain junk food! - Childhood obesity rates in America continue to soar, and the “lack” of “available” healthy foods isn’t helping! Our kids need to learn good eating habits, and that great tasting, healthy food is always within reach…if they know where and how to look!

Safety Issues - Once upon a time, kids came home from school, did homework and ran out to play without a care in the world. Not anymore. We need to let our kids “go out and play,” somehow!

An exclusionary youth sports and social system - Many kids feel excluded from sports or other activities feeling like they don’t fit in, or can’t compete with athletic kids. Self-esteem suffers, & they lose the desire to be active & try new sports or activities. Of course, this problem only gets worse as kids get fatter, more out of shape and sicker!

What can be done? Can the government save them? Will medicine find a “miracle cure” for this horrifying malaise?

Are we powerless to stop the decline of our children’s health, and their generation?

The answer: No! It’s up to us to keep the next generation from being the one whose lives are shortened by a preventable “disease!”

Ghandi once said “Be the change you would see in the world.”

All-Star Sports Academy intends to be that change, and we’re asking you to join us!

On November 1, 2008, All-Star Sports Academy will launch FitKidz©, an exercise and wellness program designed with a single purpose in mind: “Help America’s Children Rediscover the Joys of Movement, Fitness and Wellness!”

FitKidz© will teach kids that the journey to health and fitness is at least as much fun, and as worthwhile, as the destination of being healthy and fit!

From the basics of functional movement - running, jumping, crawling, throwing, skipping, climbing and moving things around – to the love of healthy foods instead of junk or “pseudo-“ foods, to the simple, healthy benefits of just having fun, FitKidz© will provide a fun, supportive atmosphere for ALL kids!

Athlete or non-athlete, fit or not, boys and girls alike will have the opportunity to “go out and play” (or ‘in’), all while developing the health-building habits that will serve them the rest of their lives!

Twice a week kids will run, jump, skip, throw, crawl, move stuff and learn to move in all directions with ease! They’ll play games as they learn to compete and cooperate, team-build and problem solve.

They will be guided through this terrific experience by a certified, trained youth fitness professional whose mission is to create an enriching, fulfilling and fitness-enhancing environment!

Most important, they’ll have fun! So much fun that they won’t even realize they’re “exercising!”

They won’t even realize that they’re choosing better foods and developing healthy habits! Ssshhhh!

But before you know it, they’ll realize how great they feel!

The best part is that you can give this incredible gift to your child each month for less than the cost of many athletic shoes or newly released video games!

If you’re not in Ocean County, NJ, don’t worry…we’re working to bring a FitKidz© Program to a location near you…SOON!

Call us today at 732-597-3725 or email us at fitkidzusa @ gmail.com!

What Shamu taught me

We've all seen it. We've all been amazed by it.

Admit it; the first time you saw it, you were slack-jawed.

The pool is relatively calm, water swirling softly, when 11,000 pounds of sleek, deadly power explodes out of the pool, passes over a bar set ridiculously high above it, and slides back into the water. Gone!

If you're a thinking person, you asked yourself "How do they get a 5 ton Killer Whale to do that?" Or perhaps, "Why doesn't that killing machine just eat the trainer already?"

I know how they do it, and it doesn't really surprise me.

The trainers at Sea World use a training "process" that begins with spending time getting to know the whale. From there they spend time in and around the water, letting the whales get used to them and lose their fear of the trainers.

You read that right; the whales have fear of the trainers. But once that fear is gone, the positive vibes between trainer and whale create an environment for learning and improvement like no other!

The trainers have developed trust, good will and love with the whales.

This can take several weeks. After this, the bar the whales will jump over is placed at the bottom of the pool. That's right; the bottom of the pool!

Slowly, over time, the bar is raised off the bottom. As the whales continue to swim over it, they are praised and rewarded by the trainers. These rewards include pats on the head and flippers, fin rubs, fish treats and even a simple spray with a cold water hose.

If the whales swim under the bar during training, that behavior is ignored! The trainers, you see, always want to accentuate the positive!

As the bar is raised to the top of the water level, what do you think happens? That's right; the whales swim or slide over the top of the bar!

Guess what the trainers do. They praise and reward the whales with gusto! And the whales respond! They seem to feel excited, happy and fulfilled at the reaction of the trainers!


When the bar is raised to 6 or 8 feet above the pool, well...you know what happens then. That's showtime!

So let's review how you can get 11,000 lbs of the deadliest predator in the ocean to jump out of a pool and over a bar for you:

1. Develop trust, good will and love with them.


2. Start at the bottom of the pool.


3. Raise the bar steadily and consistently, until you reach the level at which you want them to "swim."


4. Accentuate the positive, de-emphasize or ignore the negative (behaviors.)


5. Praise and reward with gusto! Make sure they know you mean it! Celebrate every small progression like a victory along the way!

Now, would you like to know a secret? Training youth athletes and working with kids in fitness programs is exactly the same!!

They have to know you love and respect them!

They have to understand that progress is made from a definable starting point (bottom of the pool!)

They need to have the bar raised steadily and consistently, and they have to have an idea of where it's going!

They crave structure, discipline, direction and accentuation of the positives!

They live for praise, recognition, celebration of progress and reward! Just like the rest of us!

At the risk of sounding like a broken record, that's why we spend so much time talking about the journey, instead of the destination.

The process instead of the product.

The path to the goal instead of reaching it "by any means necessary."

All-Star Sports Academy builds better athletes and better people.

Find out why and how today! Call us at 732-597-3725 or email allstarsportsacademy @ gmail.com!

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

This is just dumb...be smarter!!

Are you a baseball fan? A "true" fan?

Someone who goes to MLB games, buys gear and pays attention?

Then you're getting robbed. That's right, you are being swindled.

Not to mention you're supporting what is apparently an incredibly hazardous sport.

OK, enough of the cryptic stuff...here's the real scoop.

A 15 minute research project today revealed the following interesting information regarding Major League Baseball and injuries.

As of today, Sept. 17, in the American League alone, there are 36 pitchers on the disabled list. 36!

That's just pitchers. In only one half of Major League Baseball. These guys are being paid over $86 million dollars to not throw a baseball.

There are some notables. For example, Curt Schilling (Red Sox) is being paid $10 million to sit on the DL for the entire season!

Chien Min Wang (Yankees) has been sitting since June 15, but getting paid $4 million.

Danys Baez (Orioles) and Jose Contreras (White Sox) are both out for the season, to the tune of $16.17 million.

Over in Cleveland, the Indians paid Jake Westbrook $10 million this year. In exchange, they got all of 3 games out of him, and one win. That's $10 million for ONE WIN!

Now, I don't fault the players for the salaries they get. However, if you or I went "out for the season" at work with a biceps injury or a strained elbow ligament, I'm pretty sure we wouldn't get paid our full salary, if at all!

As fans, we're getting hosed. We shell out serious money to see these big-shot, high paid players perform! When they sit on the bench, we get to see, well, we don't see the guys we're paying to see.

If you went to see the Batman movie, The Dark Knight, and the theater showed you The Little Mermaid instead, how long would you put up with it?

What's my point here? Let's try a simple exercise and see if you can figure it out.

I'm going to list the players injuries, without their names, but with the simple, science-based training techniques or concepts that absolutely will prevent these injuries! No maybes here...just solutions! Here goes:

Lisfranc fracture/peroneus longus (foot/ankle muscle) tear.............Ankle mobility/stability training
Biceps strain/degeneration...........................Functional strength training/active flexibility & shoulder stabilization training
Elbow ligament tear (Tommy John).............Shoulder stability/dynamic stability & flexibility
Strained intercostal muscle.........................Functional Core Training/rotation training
Shoulder Inflammation.................................Functional Shoulder stability/Scapular stability

Amazingly enough, the other aspects of functional training that would help prevent these injuries include:
Core Stabilization, strength and power
Hip stability and mobility
Deceleration training (if you have no idea what we're talking about, call us NOW!)
Single leg training
Reactive neuromuscular training

You probably get it by now. Notice what's not on the list? Bench presses, leg presses and seated anything presses, rows or pulls.

These guys can afford the very best sports fitness training available, and they should take advantage of it!

Here's a secret: you can afford the best sports fitness training available, too!! All-Star Sports Academy can show you how to get the best training you can find anywhere, at a rate that will shock you!

Now, the question is: Are you smarter and more dedicated to your sports performance than a Major League Pitcher on the Disabled List?

These guys are willing to sit around injured and be absolutely no good to their team. How about you?

Step in, step up and do it right! Hundreds of athletes just like you already have.

Call us at 732-597-3725 and arrange to come in for your 1 week trial. Find out why All-Star Sports Academy athletes don't even know what the "disabled list" is!

Stronger, Faster, Healthier...All Season Long

URGENT!!

Parents, Coaches and Players!

All-Star Sports Academy urges you to read this and
take action now!! Athletes across America will lose millions of hours of playing time to needless injuries this season!

Don’t let your son or daughter be one of them!

Read on and play on…all season long!

High school athletes everywhere train for months in the off-season in order to improve strength, power, speed, agility, quickness and injury resistance.

These same athletes perform well early in the season but tend to see not only a reduction in performance related to their training, but the onset of common injuries as the season progresses.

It doesn’t have to be this way!

You probably know someone who lost weight through diet and exercise only to gain it all back. You also know why. These people stopped doing the things that helped them get healthy in the first place!

The same is true for athletes. Why? For athletes, the lack of an in-season training program causes them to slowly lose much of the performance gains that were made in the off-season.

Coaches generally do one of two things: 1.) focus all their energy on sports-related skill sets, or 2.) use “training methods” that are ineffective and in some cases counterproductive, dangerous and damaging to the stamina and health of the athlete.

As the season wears on, athletes get slower, weaker and less responsive to the “training methods” being used. Most alarming is that the odds of injury for a given athlete go through the roof!

So what’s the answer? We know that a majority of injuries occur somewhat later in the season; the lack of in-season training causes the athlete’s body to become weaker and unable to recover as quickly or completely as it should.

Much like yo-yo dieting, this yo-yo training style is disastrous for the athletic body! This situation can be avoided with relative ease.

Here’s an example. The University of Maryland National Championship Men’s Soccer Team added just 20-25 minutes of functional strength training to their routine 3-4 times a week to help their players continue to increase their strength during the season.

Other teams were getting weaker as the season wore on. The Terps were getting stronger, right into the national tournament. Coaches and players agreed that the strength training played an important role in their run to the National Title.

So why don’t more teams and athletes utilize in-season functional strength training programs?

Excuses range from “I don’t have time” to ”I don’t want to tire myself out.” Time? Fatigue? ONLY two hours of functional strength, flexibility, and injury prevention training each week is all that's needed to be a stronger, faster, and HEALTHIER player at the end of the season.

Want to keep your “edge” all season?

Then you need to All-Star Sports Academy today at 732-597-3725 and find out more about our in-season injury prevention & recovery/regeneration system.

Why Sound Bite Training is Dangerous!

"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 theathlete's "vertical" would inevitably increase? Of course it does!

Just like the combination of teaching great sprint technique, dynamic flexibility and functionalstrength will dramaticall 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 themup and moving, period. But more on that another time. (Hint: look for the FitKidz© program this fall!)

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."

Bottom line: Michael Phelps won 8 golds at the Beijing Olympics.

The US Women's 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?"

What do you think you'll find here at All-Star Sports Academy?

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

Olympic Lies and Bad Advice From Beijing

If you are a C0ach, Trainer, Athlete or Parent, I promise this post will either give you a fresh perspective or anger and maybe enrage you.

OK,here goes.

A fascinating thing happened to me during this Olympics. At first, I wasn't going to watch. You know...China...human rights...etc.

But then I realized that wasn't the problem.The problem is the lesson being taught to young athletes, parents and coaches.

It started during the Opening Ceremonies. Awesome to watch, and fun to see all the lesser known countries enjoy their moment in the "glow."

Then the "lie" started being perpetrated.

"It's the Struggle, Not the Triumph."

A great T.V "bite." Majestic, powerful. Complete garbage.

Athlete after athlete looked in the camera and lied to our kids, and gave our c0aches permission to destroy them.That's right. Destroy them.

Right now, Coaches, Trainers and even Parents are reinforcing a disturbing message to participants in youth sports...It's all about hard work.

Blood, Sweat and Tears.

The "product" matters more than the process.

The hazard here is that most Coaches, Trainers and Parents act like their young athletes are elite...and end up saying things like:

"You have to work harder, Jimmy."

"No pain, no gain, Suzy."

"If you're not sore the next day, you're not working hard enough."

Or my favorite: "You heard what Michael Phelps said...You'll never make the Olympics if you don't sacrifice and push yourself!"

With due respect to Coaches and Trainers, as well as Parents, that approach is a complete crap!

For our kids and the sports they LOVE TO PLAY, it isn't about"the Struggle." And it's not about the destination.

It is about the journey. The path. It's about the process of how they get from A-Z. It's about their integrity, the lessons and about the j0y they shouldbe getting out of playing, and preparing to play, sports.

When did it become ok in America for 12 year olds to put in 28 hours a week preparing to play an All-Star Game?

Isn't being picked for a team like that supposed to be an honor?

We've developed a youth sports culture that says it's ok for us to "work kids hard every day" and beat the living crap out of them without having a real, working developmental system in place.

It's not. Period.

In fact, it's the main reason so many of our kids are getting hurt, dropping out of sports altogether. and completely disengaging from physical activity.

We've forgotten that sports are for all kids, but not all kids will,or want to, become "elite."

That destination is for the few.

The fun and appreciation for the journey of playing is for all kids.

Forgetting this is the worst sin we can commit as a s0ciety.

I won'tdo it. All-Star Sports Academy won't do it.

And I will risk the ire of Coaches, Trainers and Parents who will. You are killing the will, the joy and the physical life of our kids.

And the "Olympic Spirit" is aiding and abetting it. Right now, as you read this.

Try this on for a "guiding principle" in coaching our kids: "It's not the Destination. It's the Journey."

Words to live by.

Words to Coach by.

We can kill our kids by focusing on the Destination, the Product, or we can enrich their lives and help them grow into better athletes and better people.

If you choose the former, please stop working with our kids. Thank you.

If you disagree, or if you think I'm right on, leave a comment and let me know.

When you're ready to make your j0urney great, All-Star Sports Academy is ready.

What stops you?

Recently, a friend of mine sent me a link to a video with a note that said, "you have to watch this!"

Like most of you, I greet those messages with a grain of salt.

Don't you just bristle when someone tells you what you "have to" do?

Maybe that's because we hear it so much.

Parents...teachers...bosses...even girlfriends/boyfriends and husbands/wives.

The video below is about a man and his son doing things that they not only weren't told to do, nobody thought they should, would or could!

In fact, this Dad rejected all the "shoulds" and "have to's" in order to confound everyone, and achieve some amazing things.

You see, when his son was born, he and his wife had to make some hard decisions about his future.

Their son had been born with his umbilical cord wrapped around his neck, causing damage to the brain.

He would never be able to walk or talk or take care of himself.

Doctors said he should be institutionalized. Dick, his dad, said "no way."

Dad knew his son could have a better, fuller life than anyone expected.

So Rick Hoyt did 3 things that blew away all the barriers to achieving what he wanted for his son and himself.

1. He made a decision. A decision to change his future.

2. He committed to doing whatever it took. Whatever it took to succeed!

3. He took action. Immediately and without hesitation, and he never looked back.

What results did Dick Hoyt achieve? How have things worked out for him and his son?

Take a look at the video here:

Then ask yourself:

What will you decide to do?

What will you commit to?

What action will you take?

Whatever you decide, commit to and act on, we're ready to support you!

See you at All-Star Sports Academy!

And don't forget! You still have time to enroll your baseball/softball players in our Manchester Little League Camp August 11, 12 & 13!

Flexibility, healthy knees & sports success!

In the last post, we talked about a good warm-up and how it helps build injury-resistant knees. This time, we go to the next step in the process: flexibility training.

You'll note that we don't refer to it as "stretching!" That's because we're more interested in the extensibility of a joint. Extensibility is the ability of a muscle to extend to it’s proper length, shorten (flex) maximally and then return again to proper length. Extensibility is critical to proper joint stabilization, flexibility training is part of developing this innate physical ability.

Stretching/Flexibility training
1. Kneeling hip flexor. Kneel on one knee, with knees at 90°. Keep head and chest high, and bellybutton drawn inward. Squeezing the glute (butt cheek) of the kneeling leg, gently push that hip forward until you feel a stretch on the front of the kneeling leg. Hold for 20-30 seconds. Switch knees and repeat. 2-3 reps on each knee.

2. Lying Hamstring Stretch. Lie on your back with your knees bent only enough to put your feet flat on the ground. Draw your belly button inward and put your low back flat on the floor. Bring one leg up and put your hands around it, just above your knee, on your hamstring. Your upper leg should point at the ceiling through your knee when it’s bent.
Without letting your leg move toward or away from your head, fully extend your leg toward the ceiling, squeezing the quads, or muscles in the front of the thigh, hard. Hold for 5-7 seconds, slowly lower your shin by bending your knee. Keep holding your thigh in place. Repeat 5-6 times per leg.

3. Lateral Lunge Stretch. Stand with feet slightly wider than shoulder width. Step softly to one side, widening your stance. Press your weight onto the heel and mid-foot of that leg and shift your hips until your hip, knee and ankle are aligned. Keep the "trail" leg straight and foot flat on the floor. Slowly lower your butt toward your heel on the "step" side, until you feel a stretch on the inner thigh of the "trail" leg. Hold for 20-30 seconds, then switch. 3-4 reps on each side.

4. Prone Calf Stretch. Assume a push up position. Once stable, lift one foot off the floor and cross it over the other. Now push back slowly onto the foot on the floor, putting pressure on the calf. Go slow and steady, until the stretch sensation is about 7-8 on a scale of 1-10. Hold for about 20-30 seconds, or until the stretch pain subsides by about 50%. Switch feet and repeat. Perform 2-3 reps on each leg.

The warm up and stretching should take about 10-15 minutes total. Generally, we integrate the exercises to strengthen the knee and leg into the athlete’s workout. You should try to do the same. Integrating flexibility training into your workout protocols will improve even the lamest, most neanderthal lunkhead training programs.

If you're not sure you're doing these movements right, or you just want help, contact us at allstarsportsacademy @ gmail.com.

And don't forget, there's still time to enroll your baseball/softball players in our 2008 Toms River Little League Camp (July 23, 24 & 25) and the 2008 Manchester Little League Camp (August 11, 12 & 13!) Our Camps are the best...just click here and see what "Vanilla" said about our Black Sox Spring Break Camp!

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

Warm up for ACL health and great performance!

In the last post, we talked about the 3 primary types of movement stabilization required for joints to remain healthy.

High levels of stabilization strength can mean the difference between spending the season on the field playing well and spending it on the bench wondering what went wrong!

So, can you prevent ACL tears and knee injuries, or if you've already had one, prevent another and regain strength and stability in the knee? Absolutely! However, it requires a blended recipe of science, wisdom and work! Let's start with the warm-up!

Try this warm-up progression:
1. Start with light jogging, forward and backwards.
This helps to warm muscles and increase blood flow to hips, knees and ankles. A minute or two will get you started.

2. Shuffling. Use an athletic stance, and be sure to push off the whole foot on the "back" side (right when moving left, and vice versa.) Keep knees lined up over front-pointing toes. 1-2 minutes total.

3. Lunge w/rotation. Lunge only to a depth where the knees are square, no more than 90°. Holding the hands out in front, palms together, rotate the shoulders and torso over the extended knee (to the right when right foot is forward, etc.) Be sure to step softly and press through the heel on the front foot. Push back off the front foo, return to start and repeat, alternating
starting leg as you do. 2 sets of 12-16 reps.

4. Reverse Lunge. Stand on one leg. Tuck the bellybutton inward and squeeze the glute on the leg you're on. Slowly lower your butt back over the heel of the planted leg, and reach back with the free leg. Keep lots of pressure on the heel and mid-foot of the standing leg. Keep the abs in and your back straight. Stay as erect as possible. Press through the heel and stand back up to one foot.

There are other warm-up exercises that are effective for increasing knee stability and strength, but these 4 are simple and effective, and can be done nearly anywhere, without equipment.

If you have questions about this or any other sports fitness or performance issue, feel free to contact us at allstarsportsacademy @ gmail.com.

And don't forget, there's still time to enroll your baseball/softball players in our 2008 Toms River Little League Camp (July 23, 24 & 25) and the 2008 Manchester Little League Camp (August 11, 12 & 13!) Our Camps are the best...just click here and see what "Vanilla" said about our Black Sox Spring Break Camp!

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

Healthy ACL's and great Sports Performance!

The torn ACL is one of the most frightening injuries an athlete can suffer. Even when it doesn't end a career, the rehab time is long and arduous.

Luckily, athletes can avoid this debilitating injury by utilizing flexibility, joint stabilization and multi-directional movement exercises. Generally, we recommend a 3 phase "program" for this purpose. It's comprised of a proper warm-up, corrective and active stretching and functional exercise intended to improve knee stabilization and function.

It helps when we understand what the Anterior Cruciate Ligament (ACL) is and how it works. Here is a short video that explains it:

Joints function in one or more of these three movement types:

1. Static, or stationary. In this state, there is little voluntary muscle movement, and structural load on the joint complex is low.

For the knee, this would be represented by standing on one or two legs with the knee(s) stiff. Obviously, this is a pretty easy job for the stabilizing muscles and connective tissue.

2. Transitional. The joint moves through a controlled range of motion (ROM) with a consistent load and predictable external factors. A good example of this for the knee is a 2 leg bodyweight squat or walking on a flat surface.

As long as movement speed is moderate, knee stabilization is fairly simple. As speed increases, or external loads are added (i.e., weights), the demand increases. This in turn increase the stabilization demand placed on the joint and it’s complexes.

3. Dynamic. When the joint functions in an environment where movement is 3 dimensional, rapidly changing and repeating, speeds are high and loads are heavy and/or variable, the stabilization demand curve is off the chart!

This is typical in a sports environment. High speed movement, high impact, sharp direction changes and physical contact create imposed demands on the stabilization system of a joint or joints that can overwhelm the system and allow serious injury to occur.

Think of a soccer player who makes a sharp cut with the ball, or who plants a foot to kick it. When she makes this high-impact movement, if the stabilization demand exceeds her capacity, her knee will collapse, most likely resulting in a catastrophic tear of one or more supporting ligaments.

All sports in which high speed starting, stopping and direction changes take place are home to these kinds of demands. So the question becomes; “Is the athlete prepared for movement in a dynamic, multi-directional, multi-speed environment in which conditions are constantly changing?”

The answer? Only if they've been training that way!

Do you have questions about this or any other Sports Fitness topic? Contact us at allstarsportsacademy @ gmail.com!

And don't forget, there's still time to enroll your baseball/softball players in our 2008 Toms River Little League Camp (July 23, 24 & 25) and the 2008 Manchester Little League Camp (August 11, 12 & 13!) Our Camps are the best...just click here and see what "Vanilla" said about our Black Sox Spring Break Camp!

Next up...warming up for performance!

HFCS is killing YOUR kids!

High Fructose Corn Syrup is often in the news, and with good reason. Millions of Americans are sucking down massive amounts each year.

Many scientists believe it’s unhealthy for you, and is a cause of obesity in the USA. In fact, the only folks who seem to think it’s a good thing are “food” manufacturers!

Archer Daniels Midland is a company that makes HFCS, the main ingredient used in sodas, cereals, snack foods, ketchup, barbecue sauce and other processed foods. ADM sponsored a study says that HFCS does not make you fat. Um, yeah. The HFCS maker sponsored a study saying it’s ok for you.

Remember cigarette makers in the 1960’s and 1970’s?

Scientists, health officials and dozens of other studies say otherwise.

The reality seems to be that HFCS turns to fat in the body far more readily than regular sugars. It is also linked with higher levels of triglycerides and LDL (bad cholesterol).

It seems that HFCS, as well as artificial sweeteners, also negatively impact appetite, causing you to eat more food. Diet soda was linked to increased calorie consumption in several studies. That kind of defeats the purpose of “diet” soda, doesn’t it?

That’s because insulin levels don’t seem to rise when you ingest HFCS and artificial sweeteners. This then means that leptin doesn’t get released either.

Leptin, another hormone which is controlled by insulin, tells your brain when you are full and to stop eating. Without it, your system doesn’t get the “all done” message it needs, and you go on eating!

So what this means that because you do not get the message that you are full you tend to overeat which results in weight gain and a higher risk for obesity.

The sad reality is that HFCS contributes to weight gain and obesity by starting a cycle of overconsumption of calories. Our kids are on the front lines of this battle, and their lives may literally be at stake!

Kids are the biggest consumers of snack foods, processed foods and other HFCS sources. Unless, of course, we as parents and responsible adults fight back!

And don’t be fooled by the “crystalline fructose” being used by Glaceau’s Vitamin Water, either! This poison is being chugged by kids and adults alike. Guess what? “Crystalline Fructose” is High Fructose Corn Syrup in disguise!

Avoid foods with High Fructose Corn Syrup. If you’re looking for a snack that tastes great and is good for you, try Cravers by Prograde! This is the nutritional snack food that I recommend to my athletes, and all my clients!

Right now, they're on sale! simply enter the word cravers in the coupon code box at checkout, and you'll get $10 off your order!

Cravers are 100% organic, contain no HFCS, contain fiber, protein and taste great! At 180 calories, they make an easy, healthy snack that fits into virtually any eating plan.

Don’t have an eating plan?

Without one, you’re at the mercy of…you guessed it! You’re at the mercy of ADM, The Corn Refiners Association, their bogus “health studies” and hazardous-to-your-health pseudo-foods!

Would you like help with your kids’ eating plan? How about yours? We teach athletes to eat well every day, and they benefit from it. Every day!

Here’s what one mom had to say about her son and their experience with All-Star Sports Academy: “He’s been more aware of what he’s eating. He eats more fruits and veggies, and no more junk food! He exercises each day on his own, and he doesn’t even realize that he’s stopped playing his video games! We are very happy with All-Star Sports Academy!” – V.P., mom to Z.P., age 8

Why wait? Start today…in your own home with Prograde Cravers, and in our facility!

See you at All-Star Sports Academy

Words that matter...and mot¡vate!

First things first, we want to congratulate the winners in our Toms River Family Day Raffle!

The following athletes have each won a one month Sports Fitness Training Scholarship at All-Star Sports Academy:Bradley C., Rebecca S., Jacob G., Jackie W., Christina M., Jared K. and Michael G.!

By now, you've all been contacted by phone. CONGRATULATIONS!!

You'll each have the opportunity to work with our highly educated and qualified Sports Fitness Professionals for an entire month!

We'll see YOU soon...at All-Star Sports Academy! By the time your first month is complete, you'll be a better athlete...and a better person!

While we're on the subject of becoming better athletes and people, here are some words of wisdom from legendary NFL Coach Vince Lombardi...

COMMIT TO EXCELLENCE
"The quality of a person's life is in direct proportion to his commitment to excellence, regardless of his chosen field of expertise."

Lombardi lived a commitment to excellence. He realized that to win, you have to commit to it AND ALLOW NOTHING ELSE TO OCCUPY YOUR THOUGHTS!

He's often misquoted regarding winning. He said that the willingness to prepare to win is everything in life, and it is.

Willingness to do everything in your power to prepare to win is the difference between being a great player and being a CHAMPION!

So what will you commit to NOW? When would NOW be a good time to commit yourself to excellence?

Wouldn't NOW be a great time to step up and lead others around you by simply committing to excellence and preventing thoughts of anything but success to occupy your mind, heart and soul?

If the answer is "YES", we're ready to help. If it's anything else, listen closely and you'll hear the sound of fear and excuses...coming from YOU!

See you at All-Star Sports Academy...when the answer's "yes!"

Your words and something REALLY funny

As most of you already know, we take what we do very seriously. We view it as our place in the world to help young people become better athletes and better people.

And we're humbled whenever you share your successes and excitement about your results with us. So we're going to share a few of those comments with you here, and then give you something that had all of us crying with laughter.

You see, we take what we do very seriously, but we don't take ourselves too seriously. In fact, we often find great humor in aspects of our industry, the "fitness" industry.

First, some comments from athletes:
“I used to get lower back pain that was so bad it kept me from playing. Now my back pain is gone! …I am so much faster and stronger than I’ve ever been! It’s amazing how much I’ve improved! I’ve gotten better, and others will too, if they train here!”
– Dave DalCortivo, D, Asbury Park Press Shore Conf. “Top Newcomer;” named to Hockey Night in Boston’s Soph team-MidAtlantic Region

"I am so much faster and stronger! My speed is on the rise, sprint times are faster and my direction changes are more explosive! I know this is a direct result of my work with All-Star Sports Academy! Thanks!"
- S.W., 16, Soccer

What are YOUR TRAINING GOALS?
What athletics skills would change YOUR GAME?

All-Star Sports Academy is ready to help.
Call or email us - maybe you'll be quoted here!

Now...this is seriously funny! This guy has just skewered a bunch of "fitness" industry sacred cows...and we promise it will make you laugh!

Enjoy:

Manchester LL Camp Set To Go!

All-Star Sports Academy would like to thank the Manchester Twp. Little League for inviting us to participate in their 2008 Family Day!

Although rain interrupted the festivitites (OK, rain of BIBLICAL PROPORTIONS!), we all had a blast!

We're looking forward to a great camp, and to working with the Little League to create an educational, supportive atmosphere for all their players!

Camp is scheduled for August 11, 12 & 13, from 9 AM til 1 PM!

Remember, this is no "babysitting service!" Our intention is to make our campers better athletes, better players and better people for having participated in this camp!

Here's a glimpse of what the Manchester LL can expect from an All-Star Sports Academy Baseball Camp:



So...we'll see YOU in camp August 11,12 & 13!!

Save Time and Rock Your Summer Training!

Summer is fully upon us!

Here in New Jersey, the kids are getting out of school, and everyone is looking forward to a summer at the beach, in the mountains...wherever vacations and free time take us!

All-Star Sports Academy's athletes are no different. While many other student-athletes will slog through summer workout schedules simply wishing they had time to enjoy the season, our athletes are getting it done AND enjoying their "off" time!

One of the ways we do that is the use of speed-endurance building circuits!

These are high intensity, speed-oriented workouts that build cardio-respiratory endurance by pushing the oxygen/CO2 threshhold, as well as the lactic acid cycling ability of the body, while at the same time increasing the ability of the neuromuscular system to cross-recruit red and white muscle fibers to create high levels of power and endurance.

Did you get all that? Ok, in simple terms, we use speed work to increase power and endurance in athletic movements!

Here are 2 simple ways to try this:

1. Sprint circuits - Set up 2 cones or markers 20 yards apart. Use a timer or a digital watch. Line up at the first cone with the timer.

Start it, drop it and start sprinting! Run a set number of sprints, say 10. Let the clock run the entire time. End where you started, and check your total time.

Record it, so you can compare future workouts against it.

2. Agility circuits - Set the cones up as above. This time, however, run 2 sprints, 2 backpedals, 2 side shuffles (facing the same direction both times) and 2 carioca (same way as the shuffles). This equals 1 "rep."

Try 2 "reps" to start with. Run the timer, just like in the Sprint Circut.

Generally, you'll want to run 3-4 workouts at the same rep counts before increasing the reps. This way, you can assure yourself that you're making progress.

Questions about this or any aspect of sports fitness training? Ready to take it to the next level? Email phil@ allstarsportsacademynj.com

Need a great way to fuel your post-workout recovery? Try Prograde's Workout Shake!

The Drill Done 'round the World!

Hey!

Have you done the "Drill done 'round the World" yet?

Check it out here:




Athletes from Canada, Ireland, Germany, Latvia, Egypt, South Africa, China and even Malaysia and Mongolia have been watching our video!

With the Olympics coming, you know they want to get an edge on the competition!

How about you?

Contact us at info@allstarsportsacademynj.com today!

Can you squat like a 2 year old?

If you're like most athletes, and you train on a traditional program, I'm willing to bet you can't!

No, I'm not making fun of you. I'm not calling you out on some ridiculous gym-macho competition thing.

But let's be honest...babies squat better than you do!

Have you ever watched a baby drop something, then pick it up? 9 times out of 10, they execute a perfect squat. Hip driven, feet flat, heels down, toes lined up.

And...they don't worry about whether their knees extend beyond the ends of their feet!

You know what I'm talking about. Your sports coaches, "strength & conditioning" coaches and even the trainers in your gym tell you about that "rule" of squatting!

Ready? It's utter and complete bull-schpock! My clients routinely squat to parallel, without a second thought. And without worrying about their knee position.

In fact, many of my athletes can squat to the bottom of the range of motion with a barbell, dumbbells or kettlebells PRESSED OVERHEAD!!

How do you feel about your big leg press last week? How's that huge "Smith Machine" squat you did last week looking now, tough stuff?

Don't even get me started on that medieval piece of s*%t!

Did you know that more than 60% of all sports-related ACL tears (tears in the supportive ligament in the knee) occur during decelerative movement in the transverse plane of moton?

In otherwords, most ACL tears occur while an athlete is trying to slow down their own bodyweight (decelerate) while turning or twisting through the lower body.

Think of an athlete trying to make a cut. Does that look like anything that might ever happen on a stinkin' SMITH MACHINE?!?

You've gotta be kidding me! Yet every day, some poor, misguided and undirected athlete takes his/her coach's advice to "hit the weight room," and begins the long, hard, grinding road to a season-ending injury! Thanks a lot!

Do you want to be a better athlete? Do you want to maximize your potential and become an athletic weapon??

Then it's as simple as this: You must train functionally, in all planes of movement, at varying speeds, while developing high levels of dynamic stability and explosive power!

Do you really think that's gonna happen on the SMITH MACHINE? The Leg Press? Oh, I know, you'll get that sitting on the bench press!! Of course not!

Look, to develop the kind of strength, speed, power and explosiveness you need to rock your game and dominate the competition, you need to base your training program on your sports movements

Look, I'm not going into it again! Most of you already know how I feel about McFitness and the school gym!

Here's my challenge to you: Are you ready to do it right? Are you prepared to do everything it takes to be ready to win at any given moment, and in every single competition?

If not, do the rest of the real athletes a favor: GET OUT OF THE WAY! That's right...move! Let the athletes who are ready step in and get it done!

However, if you are ready...REALLY READY...to embrace your athletic potential; to stop hiding behnd the hype and the story of what you might do. If you're ready to start writing some new headlines in your athletic life; to become the standout you were put here to be...we're ready to help!

That's what we do...We prepare athletes to WIN!

To help you, we've extended our Summer Training Special for one more week! The response to this was awesome! So many athletes took advantage of this offer, that we're giving the rest of you until Friday, June 6th, 2008 to come in and get 3 months of Small Group and SAQ Training for only$199/month!

Everyone who gets in on this great offer will be eligible to win the great stuff we talked about here: http://allstarsportsacademy.blogspot.com/2008/05/shirt-off-my-back.html

We still offer our money back guarantee, so you have nothing to lose and everything to gain!

Got questions? Call us at 732-597-3725 or email allstarsportsacademy@gmail.com!

When you're ready, we're always ready!

Phil, Brian and Sean
Co-Owners, All-Star Sports Academy, LLC

http://www.allstarsportsacademynj.com/
http://www.youtube.com/allstarsportsacademy
http://heartofachampion.getprograde.com/

(psst, ladies) You are what you eat!

Well, maybe not literally, but for all intents and pusposes, it's true!

When it comes to success in athletic training, our athletes know the
rule: Garbage in, garbage performance!

If you eat like crap, you perform that way!

When I worked with adults (a million years ago, it seems!), the biggest
sticking point my clients had was diet! Many of them would work out
religiously 6 days a week, but still not get the bodies they said they wanted.

When I pressed them on the details, I almost invariably found a diet straight
out of a nutritionist's nightmare!

Now, I work with adults on a somewhat limited basis, in All-Star Sports Academy's
Power Fitness Camp for Women. These women work very hard to achieve their
fitness and wellness goals, and I want to give them every advantage!

This desire on my part creates a special and unique opportunity for you!

In my efforts to support these ladies, All-Star Sports Academy is proud to announce that
we'll be hosting a free nutrition seminar for women only!

On Friday, June 6, 2008 at 7:30 PM, All-Star Sports Academy will host a

one hour seminar entitled

"Women's Nutrition for Fitness and Wellness"

With Sharon Pezarras, Founder and Director of

NutriWell Consulting, LLC

nutriwell@comcast.net

NutriWell Consulting offers nutritional health counseling

for individuals, families, and groups. NutriWell

is committed to helping others achieve their

nutritional health and lifestyle goals.

Sharon will address issues of fat loss for women, wellness and specific health issues relating to women.

Sharon has studied at the Institute for Integrative Nutrition and Teachers College Columbia University in New York City and is affilited with the American Association of Drugless Practitioners.

This is a unique opportunity to solve some of your most perplexing health and wellness issues, like:

• Why am I not losing the wieght I want to, even though I exercise regularly?
• Why are my energy levels unstable, low or non-existent?
• Why am I not sleeping?
• Are caffeine, sugar and toxins in my diet really that bad for me?
• Can one conversation really change my life?
• And many other questions and issues!

Sharon is a terrific nutritionist and a real professional. She's offering her time to All-Star Sports Academy clients, friends, newsletter readers and associates, and we're incredibly grateful!

This seminar is free, but seating is strictly limited to the first 15 women who respond!

Email us at phil@allstarsportsacademynj.com to reserve your spot!

P.S., Don't forget! All-Star Sports Academy's Summer Training Package special is over on Friday, May 30th!! After Friday, enrollment fees go back up!

Act now and save over $180 for this three month package, and get the most effective sports fitness training available anywhere! We guarantee it!

As always, when you're ready, we're (always) ready!

Phil, Brian and Sean

The shirt off my back...

Well, not exactly. But close to it.

Have you ever heard of Johnstown, Pennsylvania?

Johnstown, Pa. is well-known for two things.

1.) Floods. They've had hundreds of them since the city's inception.

2.) Slapshot. The movie, that is. You know, the Hanson Brothers, Dr. Hook,

Ogie Oglethorpe, etc.

Slapshot was such a big deal in Johnstown, that they renamed their resident ECHL

Hockey team after the fictitious team in the movie, the Charlestown Chiefs!

So, the Johnstown Jets became the Johnstown Chiefs!

Now, if you've seen the movie, you might remember what the Johnstown War Memorial

looked like.

Truly, it was an old school, old-time hockey kind of place.

It still is, and the Chiefs play old-time hockey. Hardnosed and hardcore. My kind of team!

A couple of weeks ago, my wife, Mary Jo went home for Mothers Day.

She came home with some old-time sports treasure. A Chiefs hockey jersey for me!

She also brought one home for YOU!...Maybe.

Here's the situation: I have an extra Johnstown Chiefs hockey jersey to give away to one of All-Star Sports Academy's clients.

I'm going to throw in a box of Prograde Cravers for good measure and make it really interesting!

Here's how it'll work. As you know, All-Star Sports Academy is offering a 3 month Small Group Training package for $199/month. That's $61 a month off the regular enrollment fee of $260/month!

And to answer a question I got recently, no, you don't commit all the fees up front! (You can complete the enrollment online and have the payments made automatically, or provide post-dated checks for the 2nd and 3rd months!)

However, you only have until May 30 to enroll! Every athlete enrolled in our Summer Training Package by May 30th will have a chance to win either the Chiefs jersey or the Prograde Cravers. It's like this:

1st Prize - One Official ECHL Johnstown Chiefs Hockey Jersey ($80 value!)

2nd Prize - One box Prograde Cravers Peanut Butter Chocolate Nutrition Bars ($50 value!)

We'll draw the winners on June 15th, 2008 and announce them immediately!

So...for those of you who've been telling us "yeah, I gotta start training again," or those of you who've been thinking about cranking up your sports fitness...

GET IN HERE NOW!

Think about it...you (or your parents) save $183 for a 3 month training package, and you get a chance to win some cool swag or some really great nutritional snacks!

Just to clarify the rules; you have until May 30th, and you can get extra chances by enrolling for more than one 3 month period.

If you have any questions, simply call or email.

When you're ready to change the way you've been training,

We're always ready!

Phil, Brian and Sean

http://www.allstarsportsacademynj.com/

http://www.youtube.com/allstarsportsacademynj.com

https://heartofachampion.getprograde.com/