You would think all these attributes would lead to a super fast athlete. Think again.
What they could be missing is power or reactiveness.
The ability to store and release energy quickly is what we refer to as reactiveness. But since reactiveness isn’t a word.. we can just call it power for now.
Maximum power is achieved through plyometric exercises that emphasize the minimization of ground contact time, with the maximum concentric explosive push off.
The video below shows some specific progressions to help improve your power and reactiveness.
For more information and programs to help improve reactiveness and power visit www.sportsandfitnessperformance.com
]]>A common problem is that athletes tend to shuffle their feet to be quick, instead of increasing leg action and putting large amounts of force into the ground. Additionally, athletes with poor hip mobility and stability may be able to create large leg separation but compensate to do it. That can limit the efficiency of leg drive and increase the incidence of overuse injuries.
Watch the video below for some simple exercises and solutions to these common problems in acceleration.
Visit www.sportsandfitnessperformance.com for more information on speed training programs.
]]>In this video we explain how to improve hip mobility and stability, create great shin angles, and improve technique so that you can obtain “break-ankle” multi-directional speed.
Visit www.sportsandfitnessperformance.com for more information on speed training programs.
]]>Seemingly unrelated to how fast you run, your ankle mobility and foot function can significantly impact your speed on the court or field.
In the video below you will learn why this is important as well as some simple exercises you can do.
Visit www.sportsandfitnessperformance.com for more information on speed training programs.
]]>Location: Islip Public Library
Link out: Click here
Description: Pre-Season Training for Athletes: Speed, Agility, Strength, Conditioning and Athletic Development
In this series, attendees will receive professional pre-season conditioning and athletic training with Coach Frank Dolan, BS, CSCS. Applicable to a host of athletic goals, the series can be tapped to improve running speed and agilty, increase power and strength, enhance endurance and stamina, prepare for the demand of sports, reduce risk of sports-related injury, and improve the chance of on-field success.
Athlete Training Program at Islip Library Schedule:
Wednesdays, March 21, 28, April 4, 11, 18
Program is for teens in grades 7-12. Please present your library card.
In-person registration begins at 6:00 pm on Wednesday, March 7.
Online registration begins at 9:00 pm on Wednesday, March 7.
http://isliplibrary.org/
Telephone registration begins at 9:00 am on Thursday, March 8
631-581-5933
Start Date: 2012-03-21
End Date: 2012-04-18
Title: Free Speed Training Clinic in Islip, NY for Athletes, Parents, and CoachesLocation: Sports and Fitness Performance
Link out: Click here
Description: ATTENTION: PARENTS, COACHES, AND ATHLETES
Saturday, March 24th Sports and Fitness Performance (Islip, NY) will host a
FREE SPEED TRAINING CLINIC by Coach Frank Dolan
SATURDAY, March 24th
12:15 pm – 2:00 pm
There is no doubt that in order to get to the next level there is a need for speed. Now more then ever athletes are investing in personal trainers, speed training programs, and gym memberships to help improve performance on the field. In this workshop Coach Frank will dispel the myths about speed training and lay out a blue print to successful improve running speed.
You will learn:
• The 4 steps to improving running speed
• Why strength and condition programs MUST coincide with speed training
• How to plan a training session in the off-season to increase speed
• Age and ability level considerations when utilizing plyometrics and weight training to improve power and performance.
During the clinic athletes will be asked to participate in drills and exercises while coaches and parents learn the “how and why” of all exercises and techniques. The clinic is absolutely free and all parents and coaches will receive a free speed training manual explaining the concepts discussed.
Who: Athletes, Parents, Coaches
What: Free Speed Training Clinic
When: Saturday, March 24, 2012
Time: 12:15 pm – 2:00 pm
Where: Sports and Fitness Performance (Islip)
Sports and Fitness Performance is located at 4 Cedar Ave, Islip, NY. The facility is on the corner of Main Street and Cedar Ave in the Village of Islip.
Call: 631-650-7140 for more info
Start Time: 12:00 pm
Date: 2012-03-24
Location: Sports and Fitness Performance
Link out: Click here
Description: You\’re Invited… Please Stop By!!
Come learn about our programs:
- Speed and Agility Training for Athletes
- Injury Prevention and Post-Rehab Training Programs
- High Performance Boot Camps for Adults looking to feel great and perform at their best.
Healthy snacks will be served.
Start Time: 12:00 pm
Date: 2012-03-03
Location: Sports and Fitness Performance
Link out: Click here
Description: ATTENTION: PARENTS, COACHES, AND ATHLETES
Saturday, March 24th at Sports and Fitness Performance (Islip, NY) will host a
FREE SPEED TRAINING CLINIC by Coach Frank Dolan
SATURDAY, MARCH 24th
12:15 pm – 2:00 pm
There is no doubt that in order to get to the next level there is a need for speed. Now more then ever athletes are investing in personal trainers, speed training programs, and gym memberships to help improve performance on the field. In this workshop Coach Frank will dispel the myths about speed training and lay out a blue print to successful improve running speed.
You will learn:
• The 4 steps to improving running speed
• Why strength and condition programs MUST coincide with speed training
• How to plan a training session in the off-season to increase speed
• Age and ability level considerations when utilizing plyometrics and weight training to improve power and performance.
During the clinic athletes will be asked to participate in drills and exercises while coaches and parents learn the “how and why” of all exercises and techniques. The clinic is absolutely free and all parents and coaches will receive a free speed training manual explaining the concepts discussed.
Who: Athletes, Parents, Coaches
What: Free Speed Training Clinic
When: Saturday, March 24, 2012
Time: 12:15 pm – 2:00 pm
Where: Sports and Fitness Performance (Islip)
Sports and Fitness Performance is located at 4 Cedar Ave, Islip, NY. The facility is on the corner of Main Street and Cedar Ave in the Village of Islip.
Call: 631-650-7140 for more info
Date: 2012-02-25
Location: Sports and Fitness Performance
Link out: Click here
Description: n this workshop Coach Frank will dispel the myths about speed training and lay out a blue print to successfully improve running speed.
You will learn:
• The 4 steps to improving running speed
• Why strength and condition programs MUST coincide with speed training
• How to plan a training session in the off-season to increase speed
• Age and ability level considerations when utilizing plyometrics and weight training to improve power and performance.
Start Time: 12:15 PM
Date: 2012-02-11
Sign up here for ONLY $175 for a limited time: Add to Cart
Metabolic Conditioning is a combination of cardio and strength training. Not only do you burn more calories during a workout like this, but you also get a metabolic effect that can last 3 - 5 hours after you are done. So you are walking around half the day with an elevated metabolism!! When your body is efficiently burning fat all day, instead of that slow boring hour on the treadmill or another monotonous circuit on machines, you get much more out of your time spent in the gym.
Join us and I will coach you through 3 sessions per week for the next 3 weeks. You will see the difference a metabolic conditioning program like this makes. You will improve your body composition, feel more agile, and have more energy.
Rules for joining:
- No pain (if you are hurt, training like this will only make things worse… call or email me about getting that checked out so that we can give you some exercises to alleviate some of the stresses causing you pain.
- No whining… We will have set time slots for you to come to classes. If you really want to get results you will come to those spots and you won’t complain that the times are not convenient for you…. Make it convenient for you.
- You show up ready to go. There are 168 hours in a week. I am asking you to be “up” for three of them. If you go hard in those three hours a week you will see a training effect that lasts a lot more than those 3 hours you are here.
- You commit to the nutritional plan that we will give you. You will get all our nutritional info and a grocery list of do’s and dont’s. Following this is 70% of the program!
If you have questions about the next phase of boot camp email me ASAP at coachfrankdolan@gmail.com
If you would like to sign up click the Add to Cart button below:
Sign up here for ONLY $175 for a limited time: Add to Cart
Boot Camp takes place on Monday, Tuesday, and Thursday at 6:00 am, 4:30 pm, or 8:00 pm. It costs less than $20 per session and there are limited spots available.
Please feel free to forward or share this information.
Sports and Fitness Performance
4 Cedar Ave (corner of Main and Cedar)
Islip, NY 11751
631-650-7140
When we sit our shoulders tend to roll forward and over time this can create poor posture and a tight Thoracic Spine (Upper Back). When our Thoracic Spine is tight and limited in extension or rotation it can create problems for the low back and the shoulder joints.
Here is a video that specifically addresses lack of extension in the Thoracic Spine.
]]>Join Coach Frank Dolan as he explains how to improve performance as well as get the most out of your fitness program through the use of proper endurance training protocols.
In this meeting you will:
- Understand why the common methods of endurance training are not the most efficient way you could be doing things.
- Learn what you can do and how to incorporate into your program
- Be professionally coached through several exercise progressions to significantly improve your times and increase your durability.
- Go home with the confidence that you are doing things correctly
CLICK HERE for event page
This meeting will also include a tour of the brand new Sports and Fitness Performance Training Center as well as an introduction to programs such as:
- Private and Semi-private Training
- Fitness Boot Camps
- Performance Training for Tennis, Baseball, Soccer, Football, and Lacrosse
- Programs for Middle School, High School, College, and Professional Athletes
- Performance Training Programs for Running, Swimming, Biking, Skiing, Mountain Climbing, Mountain Biking, Firefighting, and Military Preparation
Please feel free to forward or share this information.
]]>During our off-season training programs we put a large emphasis on improving power production. This helps improve vertical leap, running speed, throwing, hitting and shooting velocity, agility, as well as many other desirable performance attributes.
Speaking of increasing power…
This past Friday I presented a national webinar to the trainers of Equinox Fitness Clubs on the newest methods of Power Training Progressions.
Since I have prepared this material for the webinar I figured why not use it for this week’s info night?
This Thursday, October 27th I will be presenting this topic in another info night at the new training center in Islip. Although the Equinox Trainers got the benefit of the info they did not get to try the exercises hands on. In this info night we will get both. The info…. plus the demonstrations.
Power Training Progressions
From athletes to the general population… we all use power. If we move with speed, we need power training. Unfortunately, Power Training is often progressed too quickly or not emphasized enough.
Join Coach Frank Dolan as he explains how to improve performance as well as get the most out of your fitness program through the use of proper Power Training Progressions.
In this meeting you will:
- Understand the commonly used Power Training Exercises that could be hurting you or your athlete.
- Learn proper use of Power Training and how to incorporate into your program
- Be professionally coached through several progressions
- Go home with the confidence that you are doing things correctly
CLICK HERE for event page
]]>Although sit-ups and crunches facilitate general strengthening of the abdominal muscles they are not a great choice when it comes to functionally training the core. Excessive torso flexion can also lead to lower back pain.
In order to train the core correctly you first need to think about what the core actually does:
Keeps you upright
Provides posture
Protects your spine
Resists extension
Resists rotation
Transfers energy from lower body to upper body
In many ways the core functions while remaining completely still. A good strong core provides a point of stability to move your arms and legs around. This way you can produce force into the ground when you walk, run, and jump. And, it also allows you to transfer energy from the ground to your upper extremities when you throw, punch, or pull.
Would you like more information on how to train your core?
Wednesday, October 19th we have a new information night…. We are going in-depth into Core Training as well as going over exercise demos. If you are interested in seeing the new training space as well as getting some new ideas for your training program this is a must attend. I hope to see you there!
]]>Location: Sports and Fitness Performance
Link out: Click here
Description: Over the years Core Training has become almost a fad topic. From fitness magazines to infomercial exercise equipment it might be one of the most used terms in modern fitness. Unfortunately, most of the time what is considered \”Core Training\” rarely encompasses what the core actually does.
Join Coach Frank Dolan as he explains how to improve performance as well as get the most out of your fitness program through the use of proper Core Training .
In this meeting you will:
- Uncover Core Training Myths (and why improper core training can hurt you)
- Learn proper use of Core Training and how to incorporate into your program
- Be professionally coached through several progressions
- Go home with the confidence that you are doing things correctly
This meeting will also include a tour of the brand new Sports and Fitness Performance Training Center as well as an introduction to programs such as:
- Private and Semi-private Training
- Fitness Boot Camps
- Performance Training for Tennis, Baseball, Soccer, Football, and Lacrosse
- Programs for Middle School, High School, College, and Professional Athletes
- Performance Training Programs for Skiing, Mountain Climbing, Mountain Biking, Firefighting, and Military Preparation
Start Time: 6:30 pm
Date: 2011-10-19
End Time: 7:30 pm
Location: strengthandconditioningwebinars.com
Link out: Click here
Description: Power Training Progressions
A trainer\’s role is to prepare his/her clients for the demands of life and sport. Unfortunately, many trainers leave out the critical component of power training for fear that they will do harm. Join Coach Frank Dolan as he explains how to safely progress any client through appropriate power progressions.
In this live webinar you will learn:
The basic principles of power training
Where to start and how to safely progress your clients to maximize their power
The common misuse of power training and how to use it appropriately for conditioning
How to implement power training in small training spaces
Start Time: 13:00
Date: 2011-10-22
End Time: 14:00
Location: Sports and Fitness Performance
Link out: Click here
Description: A trainer\’s role is to prepare his/her clients for the demands of life and sport. Unfortunately, many trainers leave out the critical components that really make a difference. Join Coach Frank Dolan as he explains how to improve athletes performance as well as get the most out of your fitness program.
In this meeting you will learn:
- The simple foundation you will need to succeed
- How to prioritize workout components to match your goals
- Common mistakes and how to avoid them
- The most efficient methods to improve fitness and performance
This meeting will also include a tour of the brand new Sports and Fitness Performance Training Center as well as an introduction to programs such as:
- Private and Semi-private Training
- Fitness Boot Camps
- Performance Training for Tennis, Baseball, Soccer, Football, and Lacrosse
- Programs for Middle School, High School, College, and Professional Athletes
Start Time: 18:30
Date: 2011-10-13
End Time: 19:30
Although I am available on a consulting basis for All 4 Fitness I will not be part of the day to day operations anymore. It is tough to leave the family business and all the great memories we created there, but I am excited to be embarking on this new project.
The new training center is not just for your everyday average athlete. It is for the very best. And by best I don’t mean talent. I’m talking about the individual who expects the very best from themselves. Someone who will dedicate themselves to the process. Someone who enjoys the precision of the highest level of training and how it will affect their game or life.
We already have a few professional athletes working with us as well as high level collegiate players looking to get to the next level. Each day here has been motivating and positive. I believe it is the perfect setup for aspiring young athletes and people serious about getting results.
If you are someone or know someone who would be interested in training in an environment like that email me at coachfrankdolan@gmail.com or call 631-650-7140.
Right now we have some aggressive offers for our training programs as we are just getting started. Email or call me ASAP to get in on the best price.
To see more images of the new facility visit our Facebook Page…
http://www.facebook.com/pages/Sports-and-Fitness-Performance/152750851455238?sk=wall
]]>Here is a great video that Class Act Sports did on him as well as his Pro Day highlight reel:
Everette Benjamin Pro Day Highlights 2011:
]]>
Aside from all the great benefits of a professional coaches’ training knowledge (which will save you a ton of time in getting results), I think the accountability is the biggest value in a coaching situation.
When you pay money for coaching you are committed.
You will work hard in the sessions and do things outside the gym to support your progress.
Yes, of course we benefit from people paying more for training so you may be thinking “Of course he is going to say that”.
But, most times….
The people who go it alone struggle, the group training people get results, the boot campers do better… and the private clients soar!
The coaching is the same.
The commitment totally different.
]]>
Yes, that is a serious question.
You may say, “Why would I be afraid to get results?…That is completely ridiculous Frank!!”
Well here is what I think and you can absolutely disagree with me if you want.
I don’t think you are as lazy as you think you are.
I don’t think it is that difficult to set up an exercise routine and nutrition plan and then follow it.
I think the hard part is having to tell someone “no” and making time for yourself.
I think the hard part is changing your schedule around and effecting other people’s lives.
I think the hard part is that you will have to change who you are and everyone is so used to you being a certain way.
So ask yourself if you are afraid to rock the boat?
Will you let that fear get in the way of your results?
I heard someone say one time that you are either running from something or running towards something.
Where are you on that continuum and where do you want to be?
]]>Here is the show description:
This week’s expert panel includes: registered dietitians Keri Gans and Jackie Newgent and exercise expert Frank Dolan.
The show will include the top 2010 nutrition & health news items and trends and what’s coming up in 2011.
New diet fads?
Fitness trends?
The good stuff and the bogus.
Hope you can listen in!!
]]>
know that I usually write a reflective post on my birthday. Well this year is no different.
Sometimes I sit down to my computer and it takes me a little while to think about what I want to write about. Tonight when I thought about what had the most impact on me and what I learned this year it came to me very clear and very quick.
In December of 2009 (this very night last year) I had no idea whatsoever that everything would change for me in only 30 days time. I think it was the first week of the month that my girlfriend Lindsey and I decided that we would get a Great Dane for Christmas. As excited as I was about it I knew that things would never be the same.
But, we made the DECISION that this is what we wanted to do.
So with 4 months left on our apartment lease we set out to find a house we could rent that would allow a puppy. Sound crazy! Yeah it was…. Especially since we had to pay those remaining months.
But, we made a DECISION and we were DEDICATED to doing whatever it took to have what we wanted.
Since the winter is my busiest time of year we decided to basically skip Christmas except for the family get-togethers. We didn’t decorate (we had to move at the end of the month) and didn’t exchange gifts (considering we were going to be leaving so much on the table with the apartment).
But, we made a DECISION and we were DEDICATED and that required us to SACRIFICE things we would have enjoyed.
When Charlie arrived it was awesome and tough all at the same time. Waking up in the middle of the night to take him out, cleaning up pee and poop in the house, and keeping him from eating everything in sight was all a daily occurrence.
Now a year later I couldn’t imagine my life without him around. I couldn’t imagine if we still lived in the apartment. And, I wouldn’t be working on my newest project, which will be the biggest of my career, if all of this didn’t happen last year. The entire experience really stretched me outside of my comfort zone and opened doors I didn’t know I was looking for. It was a huge year of personal growth for me.
The biggest lesson was that the entire time I had no idea how it all was going to come together. But I knew that it would and I know that it always will.
We made a DECISION, were DEDICATED, we SACRIFICED, and BELIEVED that it would happen without having to know exactly how.
My lesson for this year:
If you have an idea, inspiration, goal or dream:
DON’T LET IT STAY IN YOUR HEAD.
DECIDE to do it.
DEDICATE yourself to it no matter what.
SACRIFICE what might be getting in the way.
And BELIEVE that it will happen without needing to know exactly how it is going to turn out.
Most times it works out to be better than you expect!!
]]>
It’s no secret that we aren’t going to live forever….
So it would be a fair statement to say that as we get older our time gets more and more valuable.
And, the quality of our time is in direct relation to how healthy we are.
If you are healthy you will be able to enjoy the things you like to do.
And, although not guaranteed, people who are healthy also tend to have more time left.
Right?
Then why is it that the average American will spend between $0 and $60 per month on their health and fitness, but will spend between $250 and $800 per month on a car.
Especially when the minute you drive off the lot it has already depreciated in value!!
It is a question of what you value…
Are your monthly expenses congruent with your values?
What do you think of this post? I would love to read your comments:
]]>
I’ve written posts like this before so I am going to keep this one short and sweet.
It’s no secret that we aren’t going to live forever….
So it would be a fair statement to say that as we get older our time gets more and more valuable.
And, the quality of our time is in direct relation to how healthy we are.
If you are healthy you will be able to enjoy the things you like to do.
And, while there is no guarantee, people who are healthy also tend to have more time left.
Right?
Then why is it that the average American will spend between $0 and $60 per month on their health, but will spend between $250 and $800 per month on a car.
The minute you drive off the lot it has already depreciated in value!!
I would love to see your comments:
]]>