High School Combine

The Central Ct. High School Combine results are now posted on the website! www.wix.com/fastlanesports/1

Planning For Team Sports

Team Sports players need to continually develop technical skills.  They also need to devote quality time to speed and endurance development.  Coaches need to design the best program for the athletes which is the most balanced compromise.  The following ideas may help. 

1. Work on Speed development once a week for most of the year.  Do it in small volumes over a distance that allows high quality.  A good example is doing a series of 30m sprints.  Or flying 15m sprints.

2.  Players speed can improve the most from working on improving the power of their stride.  This can be developed to a great degree over a long period of time using strength training techniques particularly weight training. 

3. Uphill bounding is a great way to improve power needed for acceleration.  Do maybe 10x40m with 20m bounding the 20m running once a week for 12 weeks and measure the effects on first movement 30m times. 

4. Do a mixed warmup and then max speed sprinting at the start of training before any fatique is apparent.  Just 3x30m sprints at max speed is enough to help develop more speed. 

5. For fitness do relaxed tempo 60m runs with exercises just before each run.  Maybe do 4 sets of 4x60m with 1 min rest after each rep before starting the exercises and 3 min between sets.  Choose exercises that fatique the mid-torso, hips, and glutes. 

6. In team sports there is a great need for repeated sprint ability so train this way.  Do lots of short sprints even if they are not at max speed. 

7. Training primarily for speed endurance may improve 100m sprint performance but will inhibit the development of max speed. 

8. The best time to do mid-torso training, heels/toes, sanpit bounces and hip mobility drills is at the end of the session. 

9.  All team sport games that involve jumping should include small regulat amounts of plyometric training in their sessions and also be implementing strength training methods that target the development of eccentric strength,  Jumping without preparation is inviting injury. 

Don't Ignore Breakfast!

                 

In my eleven years training over 1700 athletes I have found out that only 4% of the athletes ranging from middle school to college eat breakfast daily.  9% of the athletes eat breakfast four days a week or fewer.  In addition, breakfast was the most likely meal of the day to be skipped.  The most common reason athletes gave for skipping breakfast was lack of time and mostly because they rather sleep than eat. Therefore through my research I developed a breakfast guideline that athletes can follow that will include combining Carbohydrates, Protein, and Fruit. Athletes can choose any combination of one food from each of the following three columns (one carbohydrate food, one protein food, and one fruit for and easy and nutritious breakfast.

Carbohydrates                                  Protein                            Fruit

Cereal                                                  Low-fat milk                   100-percent fruit juice

Oatmeal                                               Yogurt                                        Banana

Grits                                                    Eggs                                            Strawberries

Toast                                                   Peanut Butter                              Fruit smoothie

English muffin                                       Cheese                                       Apple

Bagel                                                   Ham                                           Mixed berries

Pancakes                                             Turkey or chicken sausage          Applesauce

Waffles                                               Canadian bacon                           Canned fruit

Granola                                               Almond butter                             Tomato

Granola Bar                                         String Cheese                  Orange or tangerine

Four tortilla                                         Scrambled egg whites       Tomato or V-8 juice

Whole grain crackers                           Cottage cheese                           Pineapple

French toast                                        Walnuts                                       Pear

Training Tips

A great article that all FLSP athletes and parents should read.

http://www.stack.com/2013/01/30/off-season-training-mistakes/

NESCAC Football Commitments

Congratulations to FLSP athlete Derek Ward (Choate) who committed to play football next year for Amherst.  Ward became the 4th FLSP athlete to commit to a NESCAC school this year.  The other three were Ben Berey (Glastonbury) who is going to attend Tufts.  Tyler Janssen (Glastonbury) who is going to attend Bates, and Nick Gaynor (NW Catholic) who is going to attend Trinity.  I am very happy for these guys!  They all have demostrated hard work in their workouts and they were also great leaders for their respective high school football teams.  I'm looking forward to training all of them this spring and summer. 

High School Football Combine

The Central Conncecticut High School Football Combine is scheduled for Saturday March 23, 2013.  For more information feel free to check out the Fast Lane Sports Performance website at fastlanesports.wix.com/1

Sports Leadership Workshops

FLSP will be conducting Sports Leadership workshops once a month during on the last Thursday for each month beginning in February.  The fist one is scheduled for February 28th at the Elmwood Community Center in West Hartford.  I urge all parents, anthletes, and coaches to attend.  Next month's topic is "Discovering your Potential".  In this workshop athletes will learn strategies on what does to take to perform at their fullest potential on the field and how does that carry into other aspects of their lives.  I'm really excited about doign this workshop as we will discuss all aspects of establishing work ethic, teamwork, and leadership.   For Further information feel free to call me. 

            Fast Lane Sports Performance

                                                     Presents

              Sports Leadership Workshops for all Athletes, Parents, and Coaches

FLSP workshops will be held on the last Thursday of each month beginning in February.  These workshops will be conducted by Gino Caro, Owner of Fast Lane Sports Performance.  Gino has coached and motivated some of the top athletes in Connecticut.    

Topic for February is “Discover Your Winning Potential”

In this workshop athletes will learn the proper steps and strategies in maximizing their potential in their sport.  We will discuss the following:

-          Establishing great work ethic

-          What exactly is giving 100%

-          Competitive Greatness

-          Preparation to Practice then Practice to Perform at Optimal Level

-          Good to Great- Understanding the Difference

-          Leaving it all on the field of play

-          Leading by example

Cost:                 $20.00/person

Date:                 Thursday February 28, 2013

Time:                7:30pm-8:30pm

Where:              Elmwood Community Center

                         1106 New Britain Avenue

                         West Hartford, Ct. 

If interested in attending please call 860-798-0420 for a reservation by Thursday February 21^st. Payment is due at the night of the workshop.    

Gino Caro

Fast Lane Sports Performance

gcaro@comcast.net