Monday, December 7, 2015

Diamond Speed, Strength & Power Clinic

Hello Everyone!

We're less than 12 weeks from baseball and softball tryouts.

The training that takes place between now and then will:
* help players make teams (or get cut)
* earn players more playing time (or lose time)
* lay the foundation for an incredible spring (or be another year with little improvement)
* help some players earn a college scholarship (or prevent offers from coming in)

That's why Strike Force Academy and I are having a Diamond Speed, Strength, and Power Clinic on Saturday December 19 from Noon to 3:00pm.

This 3-hour Clinic is unlike anything you've ever experience!

First, NOTEBOOKS ARE REQUIRED. We don't want you to forget any of the gold you will learn (and there will be a lot)! Just like you'd rather take a test with an open notebook, we want you to have an open notebook that you can reference not only for this upcoming season, but for the rest of your playing career.

Second, there will be VIDEO ANALYSIS of today's MLB stars doing the techniques and skills of the clinic. This way athletes can visually see the impacts of speed, strength, and power on the game. Here's one of the videos that I will breakdown at the clinic!

Third, every athlete will get PROGRAMMED WORKOUTS to take home (after they learn how to do them)! Regardless if you've been resting this fall/winter or if you've been training hard, these workouts will be the difference between arriving to this spring prepared or not.

Spots are limited, please don't delay. Register here:

I'm all about controlling the controllables, and you have 100% control over what you do (or don't do) this off-season. See you on the 19th!

Keep Training!
Coach Amanda Kephart

Friday, November 27, 2015

Life Lessons & Life Questions

Hello Everyone!

I believe the lessons learned from aspiring to be great in our sport (and/or great in our health) are the same lessons that make us successful in the competitive world we live in.

Lessons like:

  • We often can achieve far more as a team than we can on our own.
  • Having a good coach helps us maximize our training, planning, and execution. 
  • Our choices determine our results. We have the power of choice, therefore we have the power to get the results we want.
  • If we have hope and encouragement from those around us our success is much more likely (and more enjoyable). 
  • Success of any kind requires action, repeated over and over. 
Success of any kind requires repeated action. Photo credit: 
I could go on and on, but a better way for us to look at these lessons is to ask ourselves questions like:
  • Are you on a team with similar goals as you?
  • Do you have a good coach that is maximizing your efforts?
  • Do you take time to focus on quality choices?
  • Are you surrounded by others that are supportive and encouraging?
  • Are you doing the daily action required to achieve success?
I encourage you to ask yourself these questions at least once a week as a way to keep you on track and accountable to the future you want. 

Keep Training!
Coach Amanda Kephart 

Thursday, November 19, 2015

Your Win Needs To Be A Team Win

Hello Everyone!

To be successful you have to first know what a win is for you. Without clearly defining what a win looks like it is hard to develop a plan and take appropriate action.

There is a common problem I see athletes have when they define their win:

  •  Their own win often does not translate to a win for their team.

Successful athletes understand that their personal win needs to also be a win for their team. Whether life or sport, athletes can’t win at the cost of selfishly sacrificing those around and then expect to have long-term success. As an athlete, you need to learn your role on the team and find a way to win your personal role in a way that translates to a win for your team.

The most successful athletes: stay true to themselves, their own wins, AND their team's win.

To be a great athlete you can't get caught up in personal accolades. Being an athlete means your coach will tell you what your team role is. You don’t (and let's be can't) tell your coach what your role is. You have to show up as best as you possibly can in your team role. To be successful, you need to show that you can put other people’s interests first AND can still achieve your own personal wins! That is true success! If you achieve your own personal win, but your team loses, how can you truly consider yourself a winner? You must achieve both!
At my PGC Basketball Athlete Performance College in Seattle, WA athletes trained to win at becoming quicker, stronger, and more explosive. This personal win will also help their teams win!

What should be empowering to know is that if a win for your team can not be a win for you personally (example: because of politics you won't play much) you can (and dare I say, should) find a new team where you can win for them and yourself. That's because this winning thing is at its best when it is reciprocal. If you can't win personally, you can't truly win for your team and vice versa.

Take some time to write down the following:

  • Wins for me
  • Wins for team
Once written, take some time, or even ask your coach to help you, to find ways to make sure that there is a reciprocal relationship between both. That way, you truly win.

Keep Training!
Coach Amanda Kephart

Wednesday, November 11, 2015

Weight Room Hero but On-Court Zero

Hello Everyone!

I often warn athletes to be careful of being a weight room hero, but an on-court zero!

It is easy for athletes to get caught up in the process and forget the reason for why they are doing what they are doing. This is especially true for working out in the weight room. The number one reason why athletes should be training in a weight room is to enhance their performance on the court. Period. End of story.
Photo Credit:
Getting big muscles, moving big amounts of weight, and setting school records in the weight room mean nothing to an athlete if their training doesn't produce better performance in their sport. Yet, I often see athletes consumed with lifting as much weight as the other people in the weight room or how their muscles look. Neither of which gain an athlete any more playing time.

Sure a by-product of working out may be bigger muscles and the ability to move more weight (hence the science of exercise), but those are not the goal of the weight room for an athlete. We all have seen that big athlete who can move mountains in the weight room only to see them riding the bench because they can't perform on the court.
Photo Credit:
Athletes have to remember that sports like basketball are all about power and:
POWER is How Fast You Can Move Your Strength

Make sure your training in the weight room (and on-the-court like I explained here & here) produces the number one goal for an athlete TO IMPROVE PERFORMANCE. Don't be a weight room hero, but on-court zero!

Keep Training!
Coach Amanda Kephart

Tuesday, November 3, 2015

Always On the Attack

Hello Everyone!

This past weekend I was in Dixon, California with PGC's Athlete Performance College (APC). The athletes, coaches, and PGC staff in attendance were an incredible group that really embraced the process needed to get quicker, stronger, and more explosive. A main theme of the APC weekend is to "be a shark".

To learn all the aspects of being a shark you'll have to attend an Athlete Performance College yourself, but one important aspect of it is if you are not attacking you are not trying to win, if you are not trying to win, why are you on the court?

It doesn't matter if you are on offense or defense, champion athletes are always in an attack mindset. Champion athletes are always hungry.
Dixon, CA had athletes that were ready to get better!
As an athlete that desires (or hungers) to be their best, it is important to understand that when you are not attacking you are not trying to win. It doesn't matter if you are up by 10 points with 0:12 seconds left on the clock. If you are on the court you need to have an attack mindset, you need to be trying to win, if not, why are you on the court?

Regardless, if you are an athlete that gets the opportunity to play D1, D2, D3, NAIA, or Juco, you will have to fight tooth and nail to get on the court. That same attack mindset to get on the court needs to stay with you when you are on the court. The only other alternative is that you are trying to lose. There is no middle ground, you are either trying to win, or trying to lose. Just like a basketball game ends with someone winning and someone losing, you have to play as a winner. That's why athletes have to learn an attack mindset. They can't wait for opportunities to come to them, they have to go find them. If you are starving for your dreams you will always be taking action. Always be on the attack.
Be a shark!
Keep Training!
Coach Amanda Kephart

Monday, October 26, 2015

How To Create an On-Court Workout

Hello Everyone!

In my last post ("Not Enough") I stated that to get enough speed, strength, and power training into your life to actually give you results, you would have to also add on-court workouts to your 2+ days in the weight room.
On-Court Workouts are used by the Pros to get quicker, stronger, and more eplosive. (Image:
How to Create an On-Court Workout
*I suggest you do these first as let's face it, you are a basketball player, you love the game of basketball, you probably don't like working out as much, so do it first to make sure you actually do it!

Your quick, but effective workout should have a template similar to this:
A) Speed and/or Agility Training
B) Power Exercise
C) Lower Body Strength Exercise
D) Posterior Chain Exercise (I like to call this "Go Muscles")
E) Upper Body Strength Exercise
F) Core

The reason for the ordering is to put the most neurologically demanding exercises and training first when you are your freshest.

So an example workout could look like:
A) Partner Ball Drops Sprints
B) Bodyweight Squat Jumps
C) Walking Lunges
D) Supine Glute Bucks
E) Pushups
F) Core Bridge Opposites
*If you are not sure what these exercises are type them into YouTube. I use common industry names which makes the exercises easy to find.

Over my decade-plus of training athletes I have found great results with training in 3 sets. I've also found that you get more out of on-court workouts by training for a set amount of time. With that in mind, a round of training (where you go from A to B to C...until you've completed all 6 exercises before starting back at A) would look like this.

A) Best out of 10 drops
B) 30 seconds
C) 30 seconds
D) 30 seconds
E) 30 seconds
F) 30 seconds
*Repeat for a total of 3 rounds with minimal rest. 

As you become stronger you'll be able to do more reps in less time. Eventually you could increase the time from 30 seconds to 45 seconds to 60 seconds etc.

With a little planning there is an endless amount of combinations and exercises you could do to get quicker, stronger, and more explosive! At PGC's Athlete Performance College I give my athletes 3 separate workouts already planned out to maximize their training and to take the guesswork out.

To learn more about PGC's Athlete Performance College click HERE. If you have a question about how to create your own on-court workouts email me at

Keep Training!
Coach Amanda Kephart

Monday, October 19, 2015

Not Enough

Hello Everyone!

I believe that most athletes do not train their speed, strength, and power enough and that is why most athletes look the same year after year. These athletes claim they want to get quicker, stronger, and more explosive, yet, when you look at their training plan you don’t see enough action that will allow them to achieve those results.

These same athletes will put up 500 shots a day, but think lifting two times a week is enough. They will also dedicate quality minutes everyday to improving their ball-handling, but think practicing their speed and agility once or twice a week is plenty. Let me say it straight, you have to train your physical skills more often if you are actually going to get the speed, strength, and power that will get you off the bench and into the game. And let’s face it, you can have the best jump-shot on the team, but if you don’t have the speed to get open, you’ll never get a shot off. Not to mention that less than 10% of your on-court playing time is with the basketball in your hands. (Have you ever thought about that? Most of your playing time is spent without the basketball in your hands.)
Stephen Curry holding a bodyweight split squat. (Photo Credit: USA Basketball)
So right now you might be asking, “but Coach, don’t I have to rest my muscles?” Sure, you have to rest your muscles, just like you rest your fingers from dribbling or your wrists from shooting. You get rest at home doing homework, or you’ll get rest while sitting in the classroom. Trust me, the world’s best don’t lift on Monday and then do nothing (that’s the rest you are referring to correct?) until Wednesday when their next lift is scheduled.

And now you might be asking, “but Coach, I go really hard when I lift and am really sore and tired afterwards. How can I go hard again the very next day, day after day?” And there in lies the problem. You think you have to go all out in a weight room, slugging around big 45 pound plates, grunting out extra reps under the barbell, and leaving with your shirt a soggy mess. That is not the type of day-in, day-out training the world’s best do. They’re human too, and training like that all the time would eventually break them.
NBA Guard Mo Williams working out on-court. (Photo Credit: Adventure Sports Weekly)
The world's best focus on quality training, often on-court speed and strength training, that challenges them and can be done often. (They also get after it in the weight room, but that is not the only thing they are doing to get stronger and more powerful). The world's best know that strength and speed training is like any physical skill, if you don’t do it enough you don’t get better.

It is similar to only practicing dribbling with your weak hand once a week. Are you really going to see improvement? Training any physical skill is like brushing your teeth. You could have the best brushing, flossing, mouth-washing session ever, leaving your teeth smooth, pearly whites, but how are your teeth going to look and feel after three days? Just like your teeth require daily effort, so does your speed, strength, shooting, dribbling…any physical skill quickly deteriorates without regular maintenance. 
Speed training on-court (acceleration/linear). (Photo Credit: Boston Magazine)
Athletes at PGC’s Athlete Performance College learn how to create speed and strength workouts that only require their basketball. These workouts allow them to be able to train their speed and strength every time they step out onto the court. That way they won’t show up next year looking the same as last year.

Next post I will share some examples of how you can create an on-court speed, strength and power workout.

Keep Training! 
Coach Amanda Kephart

Monday, October 5, 2015

The Extra for The Love

Hello Everyone!

I was recently in Indianapolis, IN making athletes quicker, stronger, and more explosive with PGC's Athlete Performance College. This group of athletes was very SCHAPEd, very hard-working, and a great group to coach.

As a strength coach, I sometimes forget that sport athletes don't necessarily love to lift and condition. They love their sport (in this case, basketball) and the lifting, working out, caring for their body, and conditioning are by-products of their love of sport. They are interested in knowing how to better their bodies because they know if they want to do what they love, they have to do the extra work.

To be extraordinary, you have to be willing to do the extra that the ordinary won't do. 
Indy had great athletes AND great coaches! Ryan Darks, Kamrein Street, Jimmy Johnson, Bill Webb, & Jason are some of the best coaches out there!

The Athlete Performance College shows athletes how to get quicker, stronger, and more explosive with just their body and their basketball. So there is no excuse for them not to get quicker and stronger than their competition. It also shows them how to set-up these on-court workouts so they maximize their training time which allows them to get back to practicing the sport they love.

And we all know that the sports we love are a lot more fun when we are the quickest, strongest, and most explosive athlete on the floor. :-)

Keep Training!
Coach Amanda Kephart

Tuesday, September 29, 2015

Basketball Speed is All About Your Next Move

Hi Everyone!

Last weekend I was outside of Columbus, Ohio as the site coordinator for PGC Basketball's Athlete Performance College. Director Ty Terrell did a stellar job of coaching the athletes speed, quickness, strength, and power in a jam-packed, fun course.
Coach Jason Chan, Director Ty Terrell, and myself had a great time in Worthington, Ohio.
A main theme Director Ty had was the emphasis and understanding that "basketball speed is all about your next move." The game of basketball is characterized by multiple starts, stops, and changes of direction. The speediest basketball athletes are the ones that are constantly in a ready body position.
Coach John Sales gets ready to drop a ball during a drill that challenges athletes' "next move."
A ready body position is an athletic stance that allows you to move in any needed direction. A great athletic stance allows you to react faster, stronger, and more efficiently. This ready body position is what great basketball athletes are constantly in, hence why they are consistently faster and quicker than their less-ready (less athletic) counterparts.
Coach Jason Chan watches as athletes practice their speed.
What's great about PGC's Athlete Performance College is not only are the athletes taught how to get into the best athletic stance, but they are also shown film of collegiate and professional basketball players using the same positions the athletes are learning at the course.
The athletes at Worthington were a special group of hard-working, SCHAPEd athletes!
To see if an Athlete Performance College course is coming near you click here.

To learn more about PGC Basketball's 7 different courses click here.

Keep Training!
Coach Amanda Kephart

Monday, September 21, 2015

PGC's Athlete Performance College

Hello Everyone!

As a Director of PGC Basketball's Athlete Performance College I have the opportunity to travel across the country helping athletes get quicker, stronger, and more explosive.
Me coaching how to do a speed drill in Chicago.

What exactly is an Athlete Performance College? It's a jam-packed weekend course that:

  • Educates athletes on what basketball speed and strength is (and what it is not)
  • Breaks down basketball's offense and defense movements into learn-able skills 
  • Empowers athletes to get stronger with workouts that can be done anywhere
  • Maximizes athletes training time (training smarter for more results)
Here's a video by PGC President Mano Watsa about the Athlete Performance College.

Check PGC's schedule to see if an APC is coming near you.

Keep Training!
Coach Amanda Kephart

Thursday, September 17, 2015

Joining PGC Basketball

Hello Everyone!

It was hard to say "Goodbye to Akron General" and I'll miss everyone always. Yet, I'm thankful the sadness of my goodbye was followed by a happy welcome to the PGC Basketball family.

PGC Basketball has been running world-class basketball courses across the country for over 20 years. While PGC stands for Point Guard College, it's for every basketball player who wants to learn the game on a scholarly level.

"Think the Game" is one of PGC's pillars and I can say the classroom sessions at their courses are incredibly insightful and practical.

Let's face it, every serious athlete trains and practices hard, so how does an athlete get an advantage? While others are focusing only on their physical skills, PGC athletes train their minds and intangibles (in addition to smart physical training). Intangibles like leadership, spirit, communication, hustle, approach, precision, and more. Things every team and coach needs more of.

PGC's mission to "be a light that SCHAPEs the basketball world" (SCHAPE is an acronym) is an exciting mission to join.

I'm honored to be a Director of their Athlete Performance College which is an intense two-day weekend course designed to teach athletes how to be quicker, stronger and more explosive. It empowers athletes with the right training tools, skills, drills and workouts they need to make sure they are fast enough and strong enough to play at the next level. Here's a couple of photos from my weekend in Atlanta, GA with fellow Athlete Performance College directors Micah Hayes, Ty Terrell, and Will Johnson.
Me, Micah Hayes, Ty Terrell, and William Johnson are the Directors of Athlete Performance College.

It takes teamwork to make the dream work!

 I'll be traveling to:
- Chicago, Illinois
- Worthington, Ohio
- Indianapolis, Indiana
- Seattle, Washington
- Dixon, California
Making athletes quicker, stronger and more explosive!

Keep Training! 
Coach Amanda Kephart

Thursday, September 3, 2015

Leaving Akron General

Hello Everyone!

If you've ever trained with me at Akron General Sports Performance, I hope that besides the great speed, strength, and power training (and/or great workout), you were also impacted by the many life lessons I share during a coaching session.

Life, athletics, and working out have a lot in common.

"You get out of them what you put into them."

"If they don't challenge you they don't change you."

"If you want to be extraordinary you have to do the extra that ordinary won't do."

"If it was easy, everyone would be great."

Your life, your athletic career, and your fitness are all your responsibility.

That said, it is with the heaviest heart that I have to announce that I am leaving Akron General Sports Performance, effective Thursday September 10.

My decision is in no way reflective of the great athletes and adults currently training at AGSP. I absolutely love all the athletes and adults and am going to miss everyone sooooo much. It has been an honor to coach so many great people over the past 7 years. Leaving them is one of the saddest things I've ever had to do in my life.

I am extremely proud of the reputation I have helped Akron General Sports Performance create within our local communities. The program will still be the world-class, division-one style speed, strength, and conditioning program it is. I hope my decision does not stop athletes and adults from training at what is in my opinion, one of the best sports performance programs in the country.

I have achieved as many goals as I possibly could at AGSP and wish it continued success. I apologize for not sharing more details behind why I am leaving, but as with most tough decisions, this tough decision is deeply personal.

This website,, is my personal website and I will updating it with my new endeavors, tips for life, and valuable blog posts.

I can be reached at and am staying in the Akron, Ohio area.

Coach Amanda Kephart
@_coachamanda_ (Twitter and Instagram)

Here are some OLD videos, followed by some photos from the past 7 years. I apologize if any athletes are blushing at these throw backs. :-) You can watch more videos at 

Monday, August 17, 2015

Athlete Spotlight #80) Nate Peters

Hello Everyone!

Our 80th athlete is a team player that knows the value of hard-work. He's a vocal leader that practices what he preaches. He demands only greatness from himself. He's receptive to coaching. He's humble and always wants what is best for the team. It's time to meet....

Athlete Name: Nathanial Peters
Sport(s): Basketball 
Position(s): Point Gaurd and Shooting Gaurd
School: CVCA
Graduation Year: 2016
AGSP Athlete Since: March 2012
Nate's vertical jump has increased multiple inches because of exercises like this Clean Pull.

Favorite Professional Sports Team: Cleveland Cavaliers 
Favorite Professional Athlete: Lebron James

Nate training his defensive speed and agility (side to side speed). Speed is science and can be learned.
Favorite Lift: Back Squat and Hang Clean
Favorite Movement Skill: Max Velocity

Nate's strength has increased every year because of his training and efforts.
When I am not training at AGSP, I am: In the gym
What are your short-term goals? Increase body weight to 170 lbs by winter 
What are your long-term goals?
 Play college basketball
How has AGSP impacted your performance as an athlete? Increased vertical jump, became faster

Check out some video of Nate in action at AGSP!

Keep Training! 
Coach Amanda Kephart and Akron General Sports Performance

Wednesday, August 12, 2015

Joey By The Numbers: How To Lose 118 Pounds In Under 12 Months

I remember when I first met Joey Salser. His friend Tyler Marchand works at the front desk here at Akron General LifeStyles in Green. I didn't know Joey or Tyler very well back then. Joey would come in and talk to Tyler for a while before going into the gym to wander from one machine to the next. Sometimes he would shoot hoops. There wasn’t much direction in his training.

When Tyler told me that Joey was trying to get in shape for the Police Academy at Stark State College, I knew he was going to have to get serious about his training if he was ever going to make it past the physical fitness test.

This was Joey prior to starting his training regimen.

Here is Joey’s story in his own words:

I was like many others that started off on a journey to lose weight. I had no idea how to do it, I didn't know what to add to my exercise routine, I didn't know what or how much to cut out of my diet. But I knew it was something I needed to do in order to reach my goals in life. My college degree is in criminal justice and I wanted to pursue a career in law enforcement, but I knew in order to do that, I would have to be in tip top physical condition, but I had no idea where to even start, but I knew I had to do something. So I went to my good friend, Anthony Colarusso, who is the Head Sports Performance Coach at Akron General Health and Wellness Center in Green, with a list of physical standards that are required to make it into the law enforcement academy, and all he said was "This is going to be the hardest thing you have done in your life... We start on Monday."
We worked on getting my diet under control and getting me into a strict 5 day a week workout routine comprised of strength training and cardio. It was tough at first, but after I started to see the results every week I stepped on the scale, it became a lot easier. For the first time in my life I realized it was possible to lose this weight, so I kept with it. After 8 months I was down 95 pounds. I applied for the law enforcement academy and was able to pass the physical fitness test with no problem, something I would have never been able to do 8 months before.
It's currently August 2015, I am down 118 pounds on my way to my goal of losing 130. The journey wasn't easy, but thanks to my amazing friends and family for their support, and the dedication from Coach Anthony, I was able to reach my goal. The most important aspect of weight loss that I would tell anybody is that it is 80% diet and 20% exercise, and that there is no such thing as a magic pill or some amazing new workout program on TV that’s going to make it any easier. It's all about eating right, working out a few times a week and being consistent.

You know what the best part about Joey’s story is? He did it. He was the one who came in every evening to train at 8:00pm. He was the one who lifted the bar. He was the one who followed the diet. He was the one who tracked his calories. And he was the one who kept running on that damn treadmill at 6.5mph until he could go for 1.5 miles without stopping.

He did the work. No one would do it for him. No one could.

Joey pulling 405 easy! 

Athletes can learn a thing or two from Joey.

In today’s world, people will tell you all the time that they want something. But you know what? Talk is cheap. Nine times out of ten, what people say they want and what they are willing to do are two completely different things.

Joey knew what he wanted, he committed to making the change, and from that time on, there was no turning back.

When things got tough, he had us there for support. But he never stopped pushing, and he never gave up on himself. He stayed the course. And he always came back for more.

These photos were taken less than one year apart!

You just can’t beat a guy who won’t give up.

Keep Training!
Coach Anthony Colarusso & Akron General Sports Performance

Wednesday, July 29, 2015

Make Time

Hello Everyone!

As I finished a recent coaching session at a local high school, I was passing through the high school auxiliary basketball gym and I saw one of our very first AGSP athletes practicing.
Great athletes make time to get stronger!
It was great to see him and he told me about how his summer was going. He is preparing for his senior year as a Collegiate Basketball Player, his "last year before he hangs up his sneakers" as he worded it, but he is also preparing for his "big kid life" as a working adult.

He said his summer has been the following:
5:30 am: lifting workout in the weight room
(shower, change into business clothes, breakfast)
9:00 am - 5:00 pm: working at a full-time co-op in his field of study
(eat dinner, change back into workout clothes)
6:00 pm: basketball skills training at his old high school auxiliary gym
9:00 pm: bed

What you need to understand is that this collegiate athlete is committed to two big missions:
1) finish his basketball career with everything he's got
2) gain the skills and network he needs so he can get a "big kid job" (and put his college degree to good use!)

That means he has to sacrifice:
- late nights with friends
- sleeping in
- dinners out
- hanging out

His sacrifices will make him the best basketball player he can be for his last go-around.

His friends probably don't understand and his competition probably isn't as committed.

He's living this summer with his thoughts on how he wants to live this winter. He's committed and knows what he wants, and thus, he makes time to get in what he needs to achieve his goals.

Great athletes don't find time for their goals, they make time.

What are you committed to? What do you need to make time for?

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance 

Tuesday, July 21, 2015

Athlete Spotlight #79) Ryan Foguth

Hello Everyone!

Our 79th athlete is a high character athlete. He's humble, very mature, charismatic, and genuine. He's very athletic and has the ability for creating highlight footage every game, yet he understands and embraces the need for athletes to master the gritty fundamentals that win games. It's time to meet....

Athlete Name: Ryan Foguth
Sport(s): Basketball & Golf
Position(s): Small forward
School: CVCA
Graduation Year: 2017
AGSP Athlete Since: March 2015
Ryan's improved agility makes him tough to play against both offensively and defensively on the court.

Favorite Professional Sports Team: Cavaliers and Oklahoma City Thunder
Favorite Professional Athlete: Kevin Durant

Ryan back squatting over 100 kg for reps.
Favorite Lift: Back Squat
Favorite Movement Skill: Change in directions 
Ryan's confident in the air and his vertical jump has added multiple inches.

When I am not training at AGSP, I am: eating a lot of food, playing basketball or doing homework
What are your short-term goals? Two handed dunk 
What are your long-term goals?
 To get college paid for from scholarship 
How has AGSP impacted your performance as an athlete? AGSP has improved: vertical jump, strength, and speed.

Check out some video of Ryan in action at AGSP!

Keep Training! 
Coach Amanda Kephart and Akron General Sports Performance

Friday, July 17, 2015

Tallmadge Youth Football Speed and Strength Clinic

Hello Everyone!

Thursday July 16 Coach Nick and Coach Alec of Akron General Sports Performance put on a Speed and Strength Clinic for the Tallmadge Youth Football program. It had a great turnout of 45 hardworking and fun athletes!

Coach Nick and Coach Alec taught the athletes how to run faster and get stronger through our scientifically proven skills and drills. We'd like to thank Tallmadge Youth Football President Mr. Jeff Natcher for organizing the event. Check out the photos below!

Coach Nick sharing some speed tips!
Coach Alec, Mr. Natcher, Coach Nick.

Coach Nick explaining the next speed drill. 

The athletes worked hard and got faster!

Great group of hardworking future Tallmadge Football players!

If you are interested in having Akron General Sports Performance come out and teach your athletes how to get faster and stronger please email me at or call 330-945-3183.

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance

Friday, July 10, 2015

7 Things I Learned from The 2015 MAC Women's Basketball Player of the Year

Hello Everyone!

One of the best parts of my job is getting the opportunity to mentor up-and-coming university students during their required collegiate field experience. I've had many students spend time with me over the past 7 years at AGSP and I've learned something from all of them. Some things are positive, some are a bit lacking, but as much as I hope I teach them, they also teach me.
It is rare that I know who the university student is before they start, but it was hard not to know who Sina King was before she started her field experience. Sina is the 2015 MAC Women's Basketball Player of the Year for the University of Akron. Her athletic story and journey from life-threatening injury to becoming Conference Player of the Year is well worth your read. Check out the following stories:

The Cleveland Plain Dealer's article: 

The Akron Beacon Journal's article: 

The University of Akron's article: 

Here are 7 Things I Learned from Sina

  1. Great athletes are made, not born. Sina shared many stories of intense training sessions she did with the coaching staff at the University of Akron. Often times, she was the only one of her teammates participating.
  2. Have a support system. Sina shared how tough her freshman year was for her. She had doubts and turned to her parents for counsel. Her parents gave her the support she needed to persevere.
  3. Use your arms. Sina demonstrated how one of her coaches would put his arm out to force her to get into a lower and better position. I've incorporated this technique into many of my drills with great results. 
  4. You have to be seen. Sina is from a small Ohio town. She said if it wasn't for her travel team getting in front of college coaches she's not sure if she would have achieved her goal of being a D1 basketball player.
  5. Commit 100% to your dream. Sina said she knew from a very young age that she wanted to be a Division One basketball player. She kept her focus on her dream. She didn't allow life's distractions to stop her.
  6. Run everywhere. Sina said she was known for always running between stations and never walking (like everyone else). She said, "If I got there sooner I had more time to improve."
  7. Light up the room. Sina has the special talent of walking into the room and instantly making everyone around her better. What a great thing for all of us to strive for!

If you have questions for Sina, or want her thoughts on how you can become a collegiate athlete and achieve your dream like she did, please email me at and I will try and put you in contact with her. 

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance 

Wednesday, July 8, 2015

Athlete Spotlight #78) Nic Anderle

Hello Everyone!

Our 78th athlete spotlight is an athlete that brings confidence and leadership to every training session. He's determined and coach-able. His energy is contagious. He's a workhorse that wants to be challenged. He's the kind of athlete you want on the court when the game is on the line. It's time to meet....

Athlete Name: Nic Anderle
Sport(s): Basketball
Position(s): Point guard/guard
School: Padua Franciscan High School
Graduation Year: 2016
AGSP Athlete Since: 2013
Single Leg Strength work has improved Nic's jumping and dunking.
Favorite Professional Sports Team: Golden State Warriors
Favorite Professional Athlete: Steph Curry

Nic's vertical has increased multiple inches since he started training at AGSP in 2013.
Favorite Lift: Back Squat
Favorite Movement Skill: Ladder 

Pullaparts strengthen the back and shoulders. Crucial for basketball players like Nic.
When I am not training at AGSP, I am:In the gym putting up shots, working at Marcs, golfing, or fishing.
What are your short-term goals? Get my vertical to 34" and get as many scholarship offers as I can 
What are your long-term goals?
 Playing college basketball, and doing a windmill dunk 

Nic getting faster with resistance band sprints.
How has AGSP impacted your performance as an athlete? AGSP has mde me into an above average athlete by making me stronger, faster, and helping me jump higher. AGSP is making me into a super athlete.

Check out some video of Nic in action at AGSP!

Keep Training! 
Coach Amanda Kephart and Akron General Sports Performance