Website Updated

www.wix.com/fastlanesports/1

Speed & Agility Fall & Winter Sessions

  Speed and Agility Training

 

Gino Caro, MS is a USA certified speed coach and a certified sports performance specialist by the National Academy of Sports Medicine.  Gino has worked with over 3,000 Connecticut and New England athletes.  His customized programs have helped several athletes reach their goals.    Gino currently has athletes performing at the collegiate level, the MLB, NFL, and the NBA. 

 

Training Includes:

 

a.       Correct running technique

b.      Dynamic warm up for speed and strength

c.       1^st quickness

d.      Improve acceleration

e.       Correct athletic position for lateral movement

f.       Core development

g.      Flexibility

h.      Reaction Time

i.        Nutrition for sports performance

 

Cost of the Program:

$45 per session

6 sessions $270.00

12 sessions $ 500.00 (save $40.00)

20 sessions $ 825.00 (save $75.00)

“Gino and Fast Lane Sports Performance have given me the opportunity to take my game to the next level.  His knowledge and commitment for training allowed me to reach my fullest potential as an athlete.”

-  Marlee Coleman, Manchester High Soccer Player

 

Call or Email to Register! 

Gino Caro (860) 798-0420 or email: at gcaro@comcast.net

Fast Lane Sports Performance, LLC  

www.wix.com/fastlanepsorts/1   

 

“Discover Your Winning Potential with Fast Lane Sports Performance”

 

Distance Running Versus Interval Training for Sprinters

Having sprinter or power athletes go on 15 to 20 minute distance runs is literally a death march.  Slow running for sprinters doesn't help running mechanics and it causes lots of stress on the joints.  I would never want the sprinters I coach using 5,000 meters strides when sprinting and it does not do anything for technique.  There are many problems that can happen if a sprinter runs long slow distance runs.  One, it converts intermediate TypeIIA muscle fiber into slow twitch Type I fiber. And two, it is not a good quality method in developing aerobic capacity, power, and VO2 max. 

For sprinters, I would use interval training as a means od developing and addressing aerobic requirements.  A good example of interval training is 10x200m at 70-75% with a 1:30-2 minute recovery.

Interval training is good for preservation of running technique and short recovery times produce the same aerobic benefits as distance runs.  When designing a good off season fall program for sprinters use interval training methods to develop good aerobic capacity and leave the distance running for the endurance athletes. 

Running Clinic Today

I'm really looking to forward to work in conjunction with Select Physical Therapy and Fleet Feet Hartford and speak today about speed workouts in your distance program and drills to enhance running form and stride. 

Picture of Graham Alrutz

Here is a picture of ATP tennis player and FLSP athlete Graham Alrutz! 

Alrutz on ATP Tour

A big shout out goes out to professional tennis player and FLSP athlete Graham Alrutz.  Graham earned his first ATP points winning a doubles match at the Binghamton Challenger last month.  Since then he has been on the tour playing in ITP futures and ATP tournaments.  He is definitely one of my boys who works very hard and  is about to light up the tennis seen.  Graham also won the Sportsmanship Award in his first professional tournament in Arkansas.  Check out the link.

 http://campaign.r20.constantcontact.com/render?ca=07645c3e-dac1-4220-9997-88af4ef64968&c=700e6070-cb41-11e3-85f9-d4ae529a8250&ch=712eeba0-cb41-11e3-868c-d4ae529a8250

Graham was also invited to speak by Billy Jean King's peeps at the Junior Nationals in San Diego earlier this month.  Congratulations G! Continue Success!  #pro #future #pro #onthecomeup #pro #ATP #pro #watchlist #pro

Michael Johnson record breaking 400m

I like posting classic track races.  I call it FLSP classics. I try to post one once a week.  This race was Michael Johnson running a world record breaking 400 meters 43.18 seconds at the 1999 World Championships in Seville.  Running in lane 6 in this race was Hartford's Jerome Young (Prince Tech).  Johnson ran in lane 5.  Johnson's 400 meter record has yet to be broken. 

https://www.youtube.com/watch?v=vFxH9G1C9ks

Running Clinic for Distance Runners

Running Clinic Agenda:
9:30 - 9:40 a.m. Welcome! Light breakfast will be provided

9:40 - 10:00 a.m. The Doctor is in! Dr. Bissell, MD, specializing in Orthopedic Sports Medicine will present on common running injuries related to the hip.

10:00 - 10:50 a.m. Put your Sneakers on! Fleet Feet West Hartford Gino Caro, MS, NASM PES • Running form including posture, arm action and leg drive • Speed Training and speed workouts for distance runners • Drills to enhance correct form

10:50 - 11:20 a.m. Stop by the Stations! • Injury Assessments • Foam Roller 101 • Dartfish Video Motion Analysis • Learn about Fleet Feet West Hartford

11:20 - 11:30 a.m. Q&A and Raffle Giveaway!

• Become a VIP card offering discounts, such as 20% off Dartfish Analysis.

• Chance to win a $50 gift certificate to Fleet Feet West Hartford!


Saturday, August 23 9:30 to 11:30 a.m.
CT Sports & Fitness 60 Village PLace Glastonbury, CT 860.266.6030 Running clinic is offered to rookie and veteran runners of all ages!

Attendees will be introduced and educated on common running injuries and how best to treat them as well as have the opportunity to work hands on with our Physical Therapists, Athletic Trainers. Participants will take part in…

Select Physical Therapy is a proud sponsor of HMF events!

Running Clinic is limited to 25 runners. If you are interested in joining us on August 23 from 9:30 to 11:30 a.m. for an educational, valuable and fun experience during the running season, please e-mail Sky Miers at smiers@selectmedical.com or call Select Physical Therapy in Glastonburyl at 860.633.7803.



Please provide your name and contact phone number.

www.facebook.com/selectphysicaltherapyconnecticut

Sports Inury Hotline: 1.877.662.5633 • selectphysicaltherapy.com/community/connecticut

1996 Summer Olympics 100m final

Take a look at this classic video of the world record 100m race at the 1996 Summer Olympic games in Atlanta.  This race featured three false starts including a disqualification on sprinter Linford Christie.  This race featured some legends in the 100 meters.  Franki Fredricks, Michael Marsh, Donovan Bailey, Ato Bolden, Dennis Mitchell, and Linford Christie.  Check it out!  I love watching these classic races. 





http://www.youtube.com/watch?feature=player_embedded&v=pqijESw6xHg

Drills to Improve Speed and Change of Direction

Here are some #FLSP video clips to improve speed and change of direction

http://www.youtube.com/watch?v=w9dLAnx_gDE

http://www.youtube.com/watch?v=dkYadd3lBHU

Speed Training Sessions Today

Hello all,

Saturday morning speed training sessions today.  I have three scheduled.  I will be working with Wethersfield High football players and Xavier High football players this morning.  Lots of cone drills today as they athletes will work on their change of direction, planting, cutting, re-acceleration.  Change of directions direction sessions are always fun to teach.

Have a great day!

The 400 Meters

If you are a true track and field fan you would like this article by my good friend Jimson Lee who is the founder of www.speedendurance.com

 

Lashawn Merritt vs Kirani James – The Greatest (Track & Field) Show on Earth

July 9, 2014 by Jimson Lee Leave a Comment

This article is guest blogged by Lee Ness, a UKA qualified Event Group Coach for Sprints and Hurdles, the Head Coach/Sprint Coach at City of Salisbury Athletics, and Running Club and Track and Field Team Manager for Wiltshire Athletics Association. Click here for all articles written by Lee Ness.

Lashawn Merritt vs Kirani James – The Greatest (Track & Field) Show on Earth

Further to my last article on why the 400m is the greatest race in on earth, this article is about why, right now, it is the greatest track and field show on earth as well. First let me explain about the other track and field points of interest.

One man/woman shows.

The 100m is a one man show. It is the “will Usain Bolt win and what will his time be?”  The only interesting thing about the other competitors for him is about their respective drugs bans. Old news, the track and field community would rather it go away. Not because we want it swept under the carpet, but because the people like Gay and Gatlin hold little interest for us. They are soiled goods that haven’t really paid a penance. Bolt is the only show in town and if he isn’t racing, it isn’t as interesting. Pole Vault is Lavellenie’s show. How high can he go? That’s it. Entertaining (if TV would ever get the coverage of field events right) but not really hot competition. Which Ukhov will turn up? Is anyone ever going to challenge Valerie Adams? That isn’t to say I won’t be watching these events and enjoying every moment. But they are binary, zero-sum events. Will they or won’t they. They are about the performance of a single competitor in each.

The Match-Ups

It is the match-ups that really drive my interest. Bolt, Weir and Blake is a good race to watch in the 200m, if it would ever happen outside a major championship, and there is an excellent competition building between Shelly-Ann Fraser Price, Allyson Felix and Blessing Okagbare. But the true Blue Riband race right now is the rivalry between Lashawn Merritt and Kirani James. Since the World Championships in 2011, James and Merritt have been slugging it out like two wizened prize-fighters, trading blows over 12 races. James the young 21-year old pretender versus the 28-year old Merritt, the younger man leading their head-to-head by 7 races to 5. Twice this year, both men have dipped below the magical 44 second mark in the same race. James won both. Merritt must wonder what he has to do to beat James. When he lays down a season’s best of 43.92, James steps up with a IAAF Diamond League and new National Record of 43.74. James has a lot of time left at the top. Merritt has a few, but not too many. However, what you can be sure of is that these two will continue to slug it out, over and over again. Who will history see as the best? Only time will tell, but watching the story unfold is what makes this the greatest (track and field) show on earth.

Google+ comment widget by skipser

7 on 7 Passing camps

A good article here about the downfall of 7 on 7 passing camps for high school football players.

http://www.theledger.com/article/20140629/COLUMNISTS0623/140629181/1567/sports?Title=Summer-Camps-Spark-Debate

Attitude Reflect Leadership

http://www.youtube.com/watch?v=guA_4AzXqh0

A Good article here by John Sullivan who is the founder of  the Changing The Game Project.

The Race to Nowhere in Youth Sports

                                       

“My 4^th grader tried to play basketball and soccer last year,” a mom recently told me as we sat around the dinner table after one of my speaking engagements. “It was a nightmare. My son kept getting yelled at by both coaches as we left one game early to race to a game in the other sport. He hated it.”
“I know,” said another. “My 10 year old daughter’s soccer coach told her she had to pick one sport, and start doing additional private training on the side, or he would give away her spot on the team.”
So goes the all too common narrative for American youth these days, an adult driven, hyper competitive race to the top in both academics and athletics that serves the needs of the adults, but rarely the kids. As movies such as “The Race to Nowhere” and recent articles such as this one from the Washington Post point out, while the race has a few winners, the course is littered with the scarred psyches of its participants. We have a generation of children that have been pushed to achieve parental dreams instead of their own, and prodded to do more, more, more and better, better, better. The pressure and anxiety is stealing one thing our kids will never get back; their childhood.
The movie and article mentioned above, as well as the book The Overachievers: The Secret Lives of Driven Kids, highlight the dangerous path we have led our children down in academics. We are leading them down a similar path in sports as well.
The path is a race to nowhere, and it does not produce better athletes. It produces bitter athletes who get hurt, burnout, and quit sports altogether.
As I said to my wife recently, the hardest thing about raising two kids these days, when it comes to sports, is that the vast majority of the parents are leading their kids down the wrong path, but not intentionally or because they want to harm their kids. They love their kids, but the social pressure to follow that path is incredible. Even though my wife and I were collegiate athletes, and I spend everyday reading the research, and studying the latest science on the subject, the pressure is immense. The social pressure is like having a conversation with a pathological liar; he is so good at lying that even when you know the truth, you start to doubt it.  Yet that is the sport path many parents are following.
The reason? FEAR!
We are so scared that if we do not have our child specialize, if we do not get the extra coaching, or give up our entire family life for youth sports, our child will get left behind. Even though nearly every single parent I speak to tells me that in their gut they have this feeling that running their child ragged is not helpful, they do not see an alternative. Another kid will take his place.  He won’t get to play for the best coach. “I know he wants to go on the family camping trip,” they say, “but he will just have to miss it again, or the other kids will get ahead of him.”
This system sucks.
It sucks for parents, many of whom do not have the time and resources to keep one child in such a system, never mind multiple athletes. There are no more family trips or dinners, no time or money to take a vacation. It causes parents untold stress and anxiety, as they are made to feel guilty by coaches and their peers if they don’t step in line with everyone else. “You are cheating your kid out of a scholarship” they are told, “They may never get this chance again.”
It sucks for coaches who want to develop athletes for long term excellence, instead of short term success. The best coaches used to be able to develop not only better athletes, but better people, yet it is getting hard to be that type of coach. There are so many coaches who have walked away from sports because while they encourage kids to play multiple sports, other unscrupulous coaches scoop those kids up, and tell them “if you really want to be a player, you need to play one sport year round. That other club is short changing your kid, they are not competitive.” The coach who does it right gives his kids a season off, and next thing you know he no longer has a team.
And yes, most importantly, it sucks for the kids. Any sports scientist or psychologist will tell you that in order to pursue any achievement activity for the long term, children need ownership, enjoyment and intrinsic motivation.  Without these three things, an athlete is very likely to quit.
Children need first and foremost to enjoy their sport. This is the essence of being a child. Kids are focused in the present, and do not think of long term goals and ambitions. But adults do. They see “the opportunities I never had” or “the coaching I wish I had” as they push their kids to their goals and not those of the kids.
They forget to give their kids the one thing they did have: A CHILDHOOD! They forget to give them the ability to find things they are passionate about, instead of choosing for them. They forget that a far different path worked pretty darn well for them.
So why this massive movement, one that defies all science and psychology, to change it?
We need to wise up and find a better path.
Parents, start demanding sports clubs and coaches that allow your kids to participate in many sports. You are the customers, you are paying the bills, so you might as well start buying a product worth paying for. You have science on your side, and you have Long Term Athletic Development best practices on your side. Your kids do not deserve or need participation medals and trophies, as some of you are so fond of saying, but they do deserve a better, more diverse youth sports experience.
Coaches, you need to wise up as well. You are the gatekeepers of youth sports, the people whom play God, and decide who gets in, and who is kicked to the curb. You know the incredible influence of sport in your life, so stop denying it to so many others. Are you so worried about your coaching ability, or about the quality of the sport you love, to think that if you do not force kids to commit early they will leave? Please realize that if you are an amazing coach with your priorities in order, and you teach a beautiful game well, that kids will flock to you in droves, not because they have to, but because they want to!
Every time you ask a 9 year old to choose one sport over another you are diminishing participation in the sport you love by 50%. WHY?
To change this we must overcome the fear, the guilt and the shame.
We are not bad parents if our kids don’t get into Harvard, and we are not bad parents if they do not get a scholarship to play sports in college. We should not feel shame or guilt every time our kid does not keep up with the Jones’s, because, when it comes to sports, the Jones’s are wrong.
As this recent article from USA Lacrosse stated, college coaches are actually looking to multi sport athletes in recruiting. Why? Because they have an upside, they are better all around athletes, they are not done developing, and they are less likely to burnout.
You cannot make a kid into something she is not by forcing them into a sport at a very young age, and pursuing your goals and not your child’s goals. Things like motivation, grit, genetics and enjoyment have too much say in the matter.
What you can do, though, is rob a child of the opportunity to be a child, to play freely, to explore sports of interest, to learn to love sports and become active for life.
Chances are great that your children will be done with sports by high school, as only a select few play in college and beyond. Even the elite players are done at an age when they have over half their life ahead of them. It is not athletic ability, but the lessons learned from sport that need to last a lifetime.
Why not expose them to as many of those lifelong lessons as possible?
Why not take a stand?
Why don’t we stop being sheep, following the other sheep down a road to nowhere that both science and common sense tells us often ends badly?
It is time to stop being scared, and stand up for your kids. Read a book on the subject, pass on this article to likeminded people, bring in a speaker to your club and school, but do something to galvanize people to act.
There are more of us who want to do right by the kids than there are those whose egos and wallets have created our current path. We have just been too quite for too long. We have been afraid to speak up, and afraid to take a stand. We are far too willing to throw away our child’s present for some ill fated quest for a better future that rarely materializes, and is often filled with so much baggage that we would never wish for such a future for our kids.
If you think your child will thank you for that, then you probably stopped reading while ago.
But if you want to get off the road to nowhere in youth sports, and to stop feeling guilty about it, then please know you are not alone. Our voice is growing stronger everyday. We can create a new reality, with new expectations that put the athletes first.
We can put our children on a road to somewhere, one paved with balanced childhoods, exploration, enjoyment, and yes, multiple sports.
Someday our kids will thank us.