Train and Earn the Competitive Advantage

Consistency Breeds Results‼️ Show up every day and put in that work! 💪🏾 #raleighsportperformance #athleticdevelopment #competitiveadvantage #strengthandconditioning

Early Off Season Training 🛠️ Resetting the System Emphasis: Build Capacity (Eccentric/Tempos) Range of Motion/Positional Strength Extensive/Multidirectional Plyometrics Increase muscle length/rebuild muscle tissue Unilateral control #raleighsportperformance #athleticdevelopment #highschoolbasketball #competitiveadvantage #strengthandconditioning

Take care of (literally) where the rubber hits the road! If you imagine your body like a car, your foot and ankles act like the tires of the car. If the tires are bad with no air or tread, there is a loss of control and speed, no matter how big the engine is. So if your feet and ankles aren’t mobile and strong enough, your body won’t be able to efficiently handle and produce to its potential in sprints, cuts, and jumps! So taking care of the muscles and joints that are in most contact with the ground is a priority in training! Exercise 1: Ankle CARs - Lock your shin in place by putting one arm underneath your bent knee and the other on top. - Make slow, controlled circles with only your ankle, working through any sticky spots where motion is limited. Exercises 2: Bent Knee to Straight Leg Calf Raise - Keep your weight on the base of your big toe - Hinge and reach back with non support leg while bending hip, knee, and ankle (triple flexion). - Push through the base of your big toe to extend the hip, knee, and ankle to bring the body to an upright position (triple extension) #recovery #athleticdevelopment #raleighsportperformance #warmup #injuryprevention

Body feeling beat up after your game? Let gravity give you a hand on a recovery day to help you bounce back! - Dead Hang - Dead Hang Twists - Dead Hang Twists - Knee Drives Hanging from the bar allows gravity to decompress the body from all the high forces the body is exposed to during sport and helps rebuild posture. In addition, it’s a low impact but effective way to get the your blood flowing throughout your body, which is crucial to help restore the body back to where it was before. #recovery #mobility #warmup #injuryprevention #raleighstrengthandconditioning

By nature, sports makes you one sided. Every cut, throw, or swing the body will bias your stronger side. It’s important to combat this by incorporating unilateral exercises to strengthen and balance out the sides. This won’t let your body hide its weaker side and force it adapt. Unilateral exercises aren’t limited to just strength exercises like a lunge. They can also be plyometric exercises that help build resilience, rhythm, and control. - Front Foot Elevated Pogo Switches - Gallops #unilateralexercises #jumptraining #plyometric #raleighsportperformance #athleticdevelopment

Give the knees some relief so the body access to the ranges it needs to perform at its potential! Use this stretch to loosen up those tight hips and quads! Couch Stretch with 3D Reaches ✅ Cues - Shoulders, hip and knees should be stacked - Neutral hips by slightly squeezing the glutes - Stay long through the arms while performing the reaches ❌ Don’ts - Overarching lower back - Hips aren’t squared forward or twisted Regressions ↕️ - Can perform same stretch with less intensity. Simply just kneel on one knee without elevated the rear foot on a bench #warmup #mobility #raleighsportperformance #injuryprevention #recovery

In Season Power Work 🔋 Power maintenance during the season is key to make sure you’re performing at your athletic potential when it counts! A1. Trapbar Shrug Pull (>0.8 m/s) A2. Walk Up Single Leg Box Jump #raleighsportperformance #athleticdevelopment #basketball #velocitybasedtraining #verticaljump