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The Awkward Athlete

THE AWKWARD ATHLETE
by Aaron Thigpen, Gamespeed Sports
May 2021
A few years ago I was approached by two parents. They had a thirteen year old son who had dreams of playing varsity baseball. They were actually apologetic about their sons athletic abilities. I asked them to bring him in for an Evaluation. Turns out they were right. The lanky, awkward kid was uncoordinated, clumsy and off balance in every thing he did. The most basic movements were a struggle and he looked on the verge of injury in most cases.
After the evaluation I informed them of my thoughts and suggested they bring him in twice a week, commit fully to the process and lets see where it goes over the next four years.
Fast forward four years later, my baby giraffe had become a strapping 6ft 200lb athlete. I had the joy of watching this young man pitch a complete game in the finals of the NCS Championships (90mph fastball) and hit the game winning RBI off the center field wall (400ft) of the Oakland A’s stadium.
My baby giraffe […]
The Awkward Athlete2021-05-13T11:18:01-07:00

Speed Development- Hill Running, for more than the obvious reasons.

By Aaron Thigpen, Gamespeed

April 2021

Hills are a tremendous way of developing speed. Other than the obvious strength component, there are other important reasons athletes should have hills in their training program.

Hill running is the cheapest form of resistance training. Unlike sleds, bands, or parachutes there’s….No purchase required!

Hills come in a variety of grades ie..resistance levels.  Athletes can use “steep” hills for power oriented runs, moderate hills for strength development and shallow hills for speed endurance. If you run “downgrade” and you have a speed assistance activity.

Hills come in a variety of surfaces- asphalt, dirt, grass, sand. Different surfaces introduce a different dynamic to challenge or even accommodate an athletes needs.

Hill running develops leg strength and power….simple.

Hill running teaches the ability to produce horizontal force.  Hill running provides the athlete with real-time feedback of their movements and how they  are producing force, this teaches efficiency.

Hills slow the athlete down so that sprint coordination can take place. It provides enough resistance to ‘mute” an athletes “noisy” movements so they can organize those movements into the proper sequences for proper speed mechanics.

Find a hill, a great change of pace in your speed development program and they have a lot to offer. […]

Speed Development- Hill Running, for more than the obvious reasons.2021-05-11T12:12:49-07:00

Single Leg Deceleration

Single & Double Legged Deceleration Exercises

In field and court sports the ability to decelerate is crucial to play at the highest levels.  Starting, stopping, speeding up and slowing down, cutting and jumping all require acute awareness and body control. The legs must be able to execute singular and multiple movements in split seconds. This requires great strength. All athletes should have a training component that addresses it.

When performing the various exercises incorporate:

  • Forward
  • Backward
  • Lateral
  • Elevation changes
  • Angle changes
  • Variations in speed

Some examples include;

  • Pistols
  • Box jumps (up)
  • Depth Jumps (down)
  • Speed Skaters
  • Single and Double leg multi directional hopping
Single Leg Deceleration2021-04-14T13:19:23-07:00

Ankle/Foot Mobility Drills

Ankle/Foot Mobility Drills

by Aaron Thigpen, Gamespeed March 2021

  • Ankle mobility and strength can prevent injuries to joints higher up the kinetic chain like the knees and hips.
  • Heel walks stretch & strengthen the bottom of the foot, achilles and calves.
  • Edge Walks work the exterior lateral aspects of the foot and lower leg.
  • Front-Crossover Foot Rolls work a greater surface area of the foot to strengthen it.
  • Want to protect your knees and hips? Start with healthy feet and ankles.
Ankle/Foot Mobility Drills2021-03-26T13:30:53-07:00

Avoid Return to Play Injuries

How To Avoid Return to Play Injuries

by Aaron Thigpen, Gamespeed March 2021

Well, were entering a new stage with sports and the corona virus. As athletes return to play they need to understand the risks involved. Its a given for those who are unconditioned it will be a difficult but, even for those who have been active, returning to competitive paced activities will bring its challenges. For most its been at least a year since participation in competitive paced play. That’s full throttle throwing, running, jumping, cutting and collisions etc. While they are chomping at the bit  for action, athletes should keep in mind how to “ease” back into competitive form. If I was to use one word to sum up the process I’d say “acclimation”.

Consider doing these things:

Prepare a “ramp up” plan.  That may mean gradually increasing controlled or limited practice as well as playing time.

Have a number of practices where you do go all out before trying it in game time. This will allow you to “test drive” and get your body’s responses.

Be sure to break in any new equipment during practice activities .

Soft tissue injuries like: shoulder, back, ankle, hamstring, calf and knee sprains and strains are […]

Avoid Return to Play Injuries2021-03-25T23:52:05-07:00

Dealing with Frustration

Handling frustrations is one of those things that takes a while,  it’s a skill that you have to develop in sports. Parents need to help your athlete cope with frustration.

  • Let them know that it’s momentary. Remind them just to move on and engage the next moment.
  • Frustration teaches you patience. Let them know its a natural part of the learning and growing process.
  • Frustration is not all negative it teaches you how to have a strong mindset. It can build character.
  • Being frustrated can teach you to how to get into that Zen moment, that zone, to  overcome those frustrations through concentration.

Parents don’t be too quick to give them the answers, instead of doing that, let them work through the process, coach them but let them give you the answers of how they feel so they can learn how to be resilient and learn how to make their own decisions, learn how to work through their frustrations.

Check out Dealing With Frustration  on the “The Brand” & “The Source” podcast show.

By Aaron Thigpen, Gamespeed Sports March 2021

Dealing with Frustration2021-12-17T13:43:18-08:00

Speed for Field Athletes

Speed for Field Sports

Sample Workout

Exercise Sets Reps
Quick Starts (3 Steps)  Alt Left lead & Right foot lead 3 5 each leg
Zig Zag Single leg speed hops -10 yards 3 5 each leg
Short Burst Acceleration 7 Steps 3 6
Zig-Zag Cuts (shift every 3 steps) 1 6  for 30 yards
On/Off/Ons- Accel 20yds/Coast10yds/Accel 20yards 1 6

Speed for Field Based Sports

The speed demands for field based sports fall into:

  • Short run bursts
  • Submaximal long range running
  • Change of direction.
  • Sports like soccer, football, rugby and lacrosse also require athletes to react to opponents as well as objects. Athletes have to be […]
Speed for Field Athletes2021-12-17T13:43:38-08:00

Speed for Court Athletes

Speed for Court Sports

Sample Workout

Exercise Sets Reps
Single Power Jab Steps 3 20  each leg
Three Single Leg Speed Hops (distance) 3 9 reps each leg
Short Burst Acceleration 7 Steps 3 6
Split jumps in place 3 10
30 yard accelerations 1 6

Speed for Court Based Sports

The speed demands for court based sports are primarily of the quick step and short run burst type. Sports like basketball, volleyball, and tennis require athletes to react to opponents as well as objects. Offensive movements or attacks mean athletes have to be fast in just a couple of short steps to get past or create separation. Defensively those same abilities are needed to cut off or close the gap on their opposition.  Training should include intense bouts of 1-3 step bursts within 5 yard radius (speed box) with additional supplemental work done focusing on short acceleration runs of up to 30yards.  Exercises should progress from: linear […]

Speed for Court Athletes2021-03-26T00:02:19-07:00

Why Should Every Athlete Speed Train?

Why Should Every Athlete Speed Train? – Its More Than Just Running

By Aaron Thigpen, Gamespeed Feb 2021

Training for greater speed requires a comprehensive program that can be beneficial to all athletes. Here is a whole list of activities used in speed training that can benefit any athlete. 

First, athletes need to improve strength to get faster.  Speed training incorporates a variety of  forms of resistance training (weights, resistance bands, medicine balls, etc).

To move faster, athletes need to raise their maximum power outputs to generate higher forces.  This improvement in power can help any athlete needing to be more explosive.

Anaerobic endurance training gives athletes the capacity to sustain repeated bouts of high speed. A great attribute for athletes playing field and court sports.

Agility drills used in speed training develop coordination and body control which can be applied to a variety of sport movements such as cutting, starting stopping, zig zagging and back pedaling.

Resistance running is a staple in speed training as it improves leg strength and teaches athletes to apply and use horizontal force effectively.

Plyometrics uses jump training to tie the quickness athletes develop with the force they ‘ve attained from strength training. This results in a more explosive athlete. In addition, […]

Why Should Every Athlete Speed Train?2021-03-01T12:27:03-08:00

Core Training Should Be A Multi-Targeted Attack

By Aaron Thigpen- Gamespeed Sports

Core training is necessary to achieve higher levels of athletic performance. However, most athletes take a one size fits all approach to its development. Most athletes perform flexion  exercises (crunches, sit-ups) because when athletes “feel the burn” of an exercise, they feel as though the exercise is working. So athletes perform mega reps of crunches and sit-ups.

Without a complete understanding of how the core affects performance, this is a complete waste of time.  A strong and balanced core is a unit including several muscle groups working in coordination, not just the six-pack. The most important muscles are the deep ones that cannot be seen and that are mostly responsible for athletic performance.

As well as providing stability, the core it allows for the transmission of force to travel to the legs and arms. In general, the core consists of the frontal abdominal muscles (rectus abdominals), the lateral abdominal muscles (obliques), and the back muscle groups (erector spinae).

In terms of performance, there are three primary athletic movements.  These movements are: trunk flexion (bending), trunk extension (upright), and trunk stabilizing (holding).

With mega reps of crunches, sit-ups etc.. as well as a lifestyle that promotes hours of sitting at […]

Core Training Should Be A Multi-Targeted Attack2021-12-17T13:43:52-08:00
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