Top Testing Scores: May 2014

Hello Everyone!

Just like the NBA and NFL combines we do similar speed, power, and agility tests here at Akron General Sports Performance. Numbers can be powerful, especially when you know what they mean!

WOMEN TESTING GOALS
We strive to help our female athletes get the following numbers:
Vertical Jumps over 20"
Long Jumps over 6'2 1/2"
10 Yard Dashes under 1.65 seconds
Pro-Agility Times under 5.00 seconds each side

MEN TESTING GOALS
We strive to help our male athletes get the following numbers:
Vertical Jumps over 26"
Long Jumps over 7'5"
10 Yard Dashes under 1.45 seconds
Pro-Agility Times under 4.75 seconds each side

Every month AGSP athletes work on improving their power and explosion.

Here are our Top Testing Scorers for May 2014!

VERTICAL JUMPS
Women Top Scores
21 1/2"     Kelly Fenwick of Stow Basketball
20 1/2"     Regina Reilly of Walsh Jesuit Basketball

Men Top Scores
30"          Mike Peters of CVCA Basketball
28"          Hunter Sally of Tallmadge Football

STANDING LONG JUMPS
Women Top Scores
7'0"     Regina Reilly of Walsh Jesuit Basketball
6'9"     Madeline Gaines of CVCA Soccer

Men Top Scores
8'4 1/2"    Mike Peters of CVCA Basketball
8'1"          Hunter Sally of Tallmadge Football

10 YARD DASH
Women Top Scores
1.50     Regina Reilly of Walsh Jesuit Basketball
1.50      Madeline Gaines of CVCA Soccer

Men Top Scores
1.34    Mike Peters of CVCA Basketball
1.37    Troy Tofil of Cuyahoga Falls Basketball

PRO-AGILITY (AKA: NFL SHUTTLE)
Women Top Scores
4.57 RIGHT, 4.55 LEFT     Regina Reilly of Walsh Jesuit Basketball
4.77 RIGHT, 4.90 LEFT     Kelly Fenwick of Stow Basketball

Men Top Scores
4.28 RIGHT, 4.28 LEFT    Mike Peters of CVCA Basketball
4.58 RIGHT, 4.61 LEFT    Hunter Sally of Tallmadge Football

Testing helps us keep track of our athletes' progress and allows us to make sure we are giving them the results they want!

Next testing is Monday June 2 and Tuesday June 3!

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance

Nick DeLeone slow motion Acceleration

Hello Everyone!

In this slow motion video, AGSP and Walsh Jesuit athlete Nick DeLeone demonstrates great acceleration mechanics out of the box in Canal Park.

0:13 he gets his shoulders in the direction he wants to go

0:15 he drives his foot behind him and finds a great, low, acceleration angle

0:16-0:20 he stays in the low, powerful angle and drives his knees all the way up and his feet as far behind him as possible

0:25 is worth pausing: great arm action, leg drive, toe finish...

0:26-0:33 he is transitioning from acceleration to max velocity mechanics

0:34-0:48 he realizes he has beat out the throw (you will see the first baseman is not even standing on the bag) and starts to slow down (because his feet start to land in front of him as he is putting on the brakes)


To read the latest on Nick DeLeone and the rest of his Walsh Jesuit teammates, check out the school's website.

Keep Training! 
Coach Amanda Kephart and Akron General Sports Performance

Are you really training as much as you think you are?

Hello Everyone!

Are you really training as much as you think you are?

As a fitness professional, I practice what I preach, and train 5 days a week. At first this seems like a lot, but through good record keeping I learned that over the course of one calendar year I trained on 223 days. Again, at first this sounds like a lot, but when you do the math the truth comes out.
223/365 = 61%.

61% is not a passing grade by most standards. Yet, I have a scheduled training regimen of 5 days a week.

What happened to the other 142 days? Well, I don't have scheduled training on the weekends so right there is 104 (52 Saturdays and 52 Sundays). What about the other 38 (over a month!)? 38 days of not training were probably spent mainly on vacation days and the occasional sick day.

Yet, most people believe that, at 5 days a week of scheduled training, I train "plenty". But in reality it's a subpar 61%. I share this because, like myself, many people and athletes believe we are training a lot in order to reach our goals.

Training frequency does impact your results.

There is so much research out that shows our bodies adapt better from multiple exposures. So if you're not seeing the results, maybe it is simply because you are not training as much as your body needs (and as much as you think you are).

Our monthly unlimited packages are our most popular. The more you practice your speed, strength and power, the more results you get!

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance 

Get to Know Your Coach: Carly Riepenhoff

Hello Everyone!

Athletes at AGSP get to work with the area's best sports performance coaches during their training sessions. Recently I did a Q& A with Coach Carly Riepenhoff, check it out and get to know your coaches better!

Our athletes know you as Coach Carly Riepenhoff, what does Coach Carly Riepenhoff like to do outside of making athletes better?
I really love being outdoors doing anything from hiking and biking to barbecuing. When I can't be outside, I am a pretty avid baker. When I lived in Texas, I enjoyed making birthday character cakes for my co-workers' kids. If I'm not baking, I enjoy sewing and trying to keep up with my four nieces and nephews!

How did you get started working with athletes? 
Before I attended college, I completed a program similar to AGSP on the other side of Ohio to prepare me for the rigorous workouts I knew were coming in college. While at college I majored in Exercise Physiology and always worked at adventure camps for kids during the summer. When I needed a final internship, I was lucky enough to return to the place that prepared me mentally and physically for college sports and work with the next generation of athletes.

Based on your experience, what is the one, biggest physical skill that today's athlete lacks? How do you address that need? 
I would have to say flexibility. It is very important that an athlete be able to utilize their joints through the entire range of motion. With adequate flexibility, athletes can better perform the movements of their sport and training exercises efficiently without wasting energy on overcoming tightness of muscles and ligaments. I feel that athletes do not spend a lot time on improving their flexibility because one: it can be pretty boring, and two: they don't feel like they are working hard. Many athletes will think if they didn't sweat or feel the burn...then it didn't do anything. Flexibility is just opposite, use it as your cooldown, and stretch everyday!

You were a Division One softball athlete , how has your experience helped your current athletes? 
I had a very unique experience in college sports. From coaching changes, to winning seasons, losing seasons, to injuries...you name it, it probably happened during my four years at college. There was no doubt it was quite a roller-coaster ride but one I wouldn't change. Those experiences really toughened me up and taught me to adapt to new things which I consider an invaluable lesson in sports and life.

What do you like most about working with athletes? 
Being able to see how much drive and self-motivation these young athletes have is very inspirational. I can only dream of where I would have gone if I had their work ethic when I was that age. They make it easy to be trained which definitely benefits them in their sports, academics, and life. Seeing them reach their goals is priceless.

What advice would you give today's athlete? 
No one ever regretted working hard.

Thanks Coach Carly for your great coaching and passion!

Keep Training!
Akron General Sports Performance 

Work, Play, and Performance Training

Hello Everyone!

Something important for coaches and athletes to understand when it comes to performance training is the balance between work and play. As strength coaches, we want our athletes to have fun and enjoy training. We want to provide a challenging and engaging environment that increases our athletes' enthusiasm, buy-in, and results. We want our athletes to look forward to coming in and working hard.

As athletes, you should anticipate and enjoy your workout. It should be challenging but enjoyable. Yes, you’ll have your good days and bad days in the weight room just as you will on the field or court, but understand that this is part of the process of becoming a better version of yourself. You should want to train each day, bring your A-game, and view each session as an opportunity to improve, not as a daunting task or obstacle.  

For both coaches and athletes, the saying “All work and no play makes Jack a dull boy” rings true. Training should not feel like a chore and should not be boring. Just remember to keep play in check and make sure that training sessions are not only fun, but productive. Remember to stay focused on the task at hand. Regardless of whether you  are a coach or an athlete, your job is to train first and to talk second!

Keep Training!

Coach Anthony Colarusso and Akron General Sports Performance