[Part 3] “3 critical steps every club and select sport athlete should be taking to get explosively fast…make more ‘big-plays’ and attract more attention from coaches…(hint: it has nothing to do with ‘working harder’)

Final Piece of the puzzle here…

PART 1 I covered The truth about speed training and why sprints do absolutley nothing to get athletes faster

PART 2 I covered The dangerous trends currently going on with nutrition and young athletes…and I cover the ONLY way athletes should be eating to increase their performance and decrease the risk of injuries.

In this final piece of the 3 part series I will cover…

Two reasons young athletes are getting injured more than ever!…And How They Can Avoid Getting Left Behind With Nagging Sidelining Injuries…(it has nothing to do with stretching and warming up)


Let’s get right into this one!!


You’re going to want to really understand this to give your athlete their best shot at staying in the game and off the operating table.


———>Reason #1 – Early Sports Specialization:<————

Conventional wisdom would tell you – the earlier you specialize in a sport – the better you’ll be.

This is a massive fallacy for many reasons that I won’t completely go into here…

But I will address why and how early specialization is a large contributing factor to the spike in injury rates.

“Early Sports Specialization = Lack of movement variation (too much of the same movements)”

The combination of limiting an athletes movement variation to that of a single sport AND the fact kids are not ‘playing’ at parks and/or ‘rippin’ n’ runnin’ hours a day anymore has caused their body to get used to fixed movement patterns.

And there’s one big issue with fixed patterns…

Ever wonder why injuries that used to only happen to 17 – 18 year olds are now happening to 10-12 year olds?



Most athlete have some form of body mechanic issues… also known as “dysfunction”…

They have tight hips, weak glutes, bad ankles, stiff lower back etc…(and it can be caused from a multitude of reasons.)

(This is why the athletic assessments we use in our ATHLETIC BREAKTHROUGH PROGRAMS are VITAL – It shows us where the athlete is weak, where they have dysfunction and where they’re most likely to get injured.)

As a result – certain sport specific movements require different compensation patterns due to the dysfunction…and over time – those compensations cause an injury

And if your athlete is only playing 1 sport all year round – guess what?

The intensity and stress on the part of the body doing the compensating gets magnified 5-10x faster – therefore athletes are blowing ACL’s at 12 years old all the time now.

Take a Soccer player for instance…

Let’s say they have tight hips(almost all do)

And they’re right foot dominate so one side of the body is using a lot of torque and the other side isn’t.

As a result from the asymmetry and tight hips….the lower back starts to compensate and begins to ache

…Which then causes the hamstrings to tighten up…

And the chain starts to unravel fast because the stress of the compensations are so repetitive due to the fact the athlete is only playing one sport.

It’s only a matter of time before the lower back and hamstrings start sidelining them.



This doesn’t mean to go enroll your athlete in 2 new sports…

It just means they need to find out what asymmetries and dysfunctions they have, correct them and work on creating a stronger, more balanced body that can handle the load of performing high volumes of repetitious fixed-movements.


————>Reason #2 – WEAK ATHLETES<—————

This is huge!

I know what you’re thinking…

“We never lifted weights when we were younger and we were just fine…”

That is true


There are two variables to consider.

  • You probably didn’t play a single sport even close to as often as athletes do these days…like we just talked about – the volume of stress being placed on athletes bodies and lack of movement variability wears athletes down much faster now than even 10 years ago.


Which is why athletes NEED to get strong to handle the volume and stress.


  • You probably played 2-3 sports most of your life(which gives certain areas of your body a break and makes it harder to develop fixed compensations)


AND you played at the park, climbed  trees, played tag, hopped fences etc on a regular basis.


That was all great movement variability, reactive training, what we call “systemic strength”(natural strength from climbing, jumping, landing, pulling, crawling etc)


But these athletes are NOT doing that these days and therefore need to be on a PROGRAM that gives them the same benefits(and more) as if they did.


And here’s the thing…

Almost ALL non-impact injuries occur during the “deceleration” phase of a movement…also known as “planting”, “landing”, “cutting” etc

I’ve never seen an ACL, MCL, Ankle etc snap during an all out sprint or jump…it’s when they try to stop, cut, plant, land, change direction that the injury almost always occurs.



What are “High Forces”?

“The amount of momentum created from sprinting and gravity multiplied by the athletes body weight.”

And again, you must factor in the amount of fatigue from a high # of repetitions…which is why not only do these injuries typically occur during a deceleration phase of a movement but they also mostly happen in the later stages of a game (but not always)

Here’s an example…

 (This is VERY typical of athletes when they come in for their ASSESSMENT before starting their ATHLETIC BREAKTHROUGH )

Let’s say your athlete has weak glutes and tight hips from sitting in class all day long and not doing any proper resistance training to strengthen and correct their ‘dysfunction’.

As a result – their knees cave in every time force is applied

Valgus Collapse

Everytime they run, cut, land etc their knee caves in and the ligaments that are meant to be strong and stable – are now becoming weak and mobile…

As a result from the millions of knee collapsing repetitions


Could it have been avoided if they stretched better?

Absolutely NOT

The ONLY thing that could’ve helped avoid it from happening would’ve been to STRENGTHEN the glutes which would stop the knee from collapsing and ultimately remove the stress on the ligaments.


Strength Training (done properly) corrects the imbalances and compensations in an athlete while building the appropriate muscles to absorb force (i.e. stopping, landing, cutting etc) and remove stress from ligaments and joints to stay injury free.

If Strength is not addressed – it’s only a matter of time before a major injury occurs…

And the longer your athlete is into their career, the more harmful it becomes to their career and opportunities.


———->So, whats the #1 Injury Prevention exercise?<———-



Think about what a squat is.

Controlling and Absorbing force with an external load(weight) in a squatting movement pattern.

Sound familiar?




Are all areas where athletes are vulnerable for injuries and all include “absorbing of force under control”…which is exactly what the squat improves and teaches athletes to do.

My Fvaorite Formula for squatting is to properly warm up and perform 5 sets of 5 reps at about 80% of the athletes max strength.

Do this twice a week and you’ll be heading down the right path to staying injury free!

———>So…The 3 big Takeaways<———-

1- Athletes who exclusively or primarily play one sport are at a much higher risk of injury due to the high volume of fixed sports-specific movements that put A LOT of wear and tear on tendons and ligaments.


Which makes it CRITICAL for the athlete to be strong, stable and consistently working on the imbalances that come from performing too much of the same movement.


2-  Non-contact Injuries occur during the “deceleration” phase of a movement because that’s when the body is under the highest amount of stress.


Appropriate strength training is the quickest and most effective way to improve an athletes ability to absorb force and decelerate without tearing up their ligaments.


3- The #1 Exercise an athlete can do to reduce the risk of injury is the SQUAT due to the same dynamics and muscles required on the court/field for decelerating and absorbing force.

Make sense?

I really hope that helps!

And if you want to set your athlete up with a strength and speed program that is guaranteed to get them strong, explosively fast and quick …

…while giving them the best chance at staying injury free so they can stay on the field and take advantage of EVERY possible opportunity that comes their way…


  • We’ll clean up all their dysfunctions…


  • Find out where they’re most vulnerable for an injury and make sure we build up the necessary muscles to protect them


  • Get Them stronger


  • Have them running faster and more explosively


  • Improve their foot speed and quickness


  • Build their confidence through hard-work and seeing/feeling the results


Simply click the link below, watch the videos, read the testimonials…and if you feel this is something that would help set your athlete up for success, then apply and we’ll take care of the rest.

sound good?

Go Here => http://goimpactstrength.com/train-with-impact/





Leave A Response

* Denotes Required Field