Frederick, MD

TUSCARORA RECREATION CENTER (located inside Tuscarora Elementary School)

6321 Lambert Drive, Frederick, MD 21703

Questions? Contact Josh Daniels

jdaniels@trueap.com

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#WarmUpWednesday A warm-up should not be wasted o

#WarmUpWednesday

A warm-up should not be wasted on a random selection of warm-up drills. This would be missing out on an opportunity to prepare the body for optimum performance and enhance movement quality. After all, every piece of a training day should be designed to reduce injury risk and increase performance.

Quadraped fire hydrants "turn on" the muscles of the glute complex and external rotators of the hip. It's important that these large muscles are recruited first when performing any kind of speed training.

The next step is to ask yourself what am I training today? The dynamic movement patterns chosen should prepare the tissue for the demands of the training session. The straight leg march and skip is a great way to prepare the hamstrings for high level sprint work.

Lastly, an athletic warm-up should "prime" the central nervous system. Ladder drills are a great way to get the CNS prepped for a high intensity speed session.

Exciting news at TrueAP. Our VP, @josh_daniels_tru

Exciting news at TrueAP. Our VP, @josh_daniels_trueap, recently published an insightful article on the dangers of detraining in the Performance Volleyball Conditioning Newsletter! This national publication is on a mission to help improve athletic performance through enhancing the conditioning process. The newsletter publishes 6 volumes per year, and we are excited to be part of spreading the word on the dangers of detraining and how athletes can actively work to avoid injury and get back to training!

Check out the full article at the #LinkInBio

#MobilityMonday LUNGE + OVERHEAD REACH WHY: Thi

#MobilityMonday

LUNGE + OVERHEAD REACH

WHY: This exercise is great for strengthening the hip and thigh muscles particularly the quadriceps and gluteals.

HOW: Begin standing in a split stance with one leg in front of the other. Put a majority of your weight on your front leg and perform a reverse lunge with your back leg. In this position drop down with a majority of your weight in the front leg (70-80%) as your reach up towards the ceiling with both of your arms. Lunge yourself upright and perform on the opposite side.

FEEL: You should feel this exercise in the front of your thigh and butt muscles.

#FastFriday The best speed training drills 4 ath

#FastFriday

The best speed training drills 4 athletes are reactive, competitive & fun. Adding simple Partner Chase drills accomplish all of those components.

#WarmUpWednesday A key component of any workout

#WarmUpWednesday
A key component of any workout is a dynamic warm-up. In simple terms, a dynamic warm-up is “moving while you stretch” or stretching through a joint’s full range of motion and preparing muscles for more intense exercise to come.

A dynamic warm-up promotes blood flow, helps reduce incidence of injury and muscle soreness, as well as helps improve overall performance.

The key is to dynamically warmup consistently and to make sure it is progressive, so the body can adapt as you challenge it with new exercises.

Here's some new exercises to add to your routine!

Whether your coaching children under 10 or accompl

Whether your coaching children under 10 or accomplished athletes, TRUEAP will get them where they need to be in terms of speed, power, strength, and endurance.

Getting started is easy with a complimentary Team Training Session, the first step to grooming your team to become faster and stronger, and build greater team unity and confidence.

Visit the trueap.com/freetrial and experience the TRUE advantage for yourself!

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