Olympic Lifts and Athlete Success: Jon Dawson

Hello Everyone!

Jon Dawson was one of the first athletes to join AGSP back in 2007 when the Stow facility first opened. Jon started training at AGSP to become a faster, stronger, and more powerful football player for Green High School.

As part of his training Jon learned how to perform the Olympic Lifts which are the Clean and Jerk and the Snatch. We teach all of our athletes these lifts because they develop power, speed, strength, coordination, and confidence.

Jon Dawson's 2nd Snatch attempt at a recent lifting event.

Jon has become passionate about the Olympic Lifts and has continued his athletic career as a competitive weight lifter. Since learning the right way to lift at AGSP he is now on the path to becoming one of Ohio's greatest Olympic Weightlifters. He has already broken state records and is gaining a lot of attention in the weightlifting world.

Check out this video of Jon in action at the recent http://youtu.be/t3GfMQ6DVIs


We are excited for Jon and wish him continued success as he pursues his Olympic dream. As our slogan goes, "there are no shortcuts to athletic success!" Through hard-work and doing things right, athletes like Jon become successful!

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance 

Advice from a D1 Football Player

Hello Everyone!

At AGSP we are under the same roof as Akron General's physical therapists and award-winning rec center, Lifestyles. All the departments share each others resources and recently as a 5:30 pm group was headed back into the weight room, a physical therapy patient, who is also a Division One football player, was finishing his prescribed exercises (he's so strong he needed to use our sports performance weight room).

Akron General Sports Performance, physical therapy, and Lifestyles are all under the same roof!

Putting him on the spot I asked him in front of the 5:30 pm group, "knowing what you know now, what advice would you give these aspiring athletes?"

His honest answer was more powerful than I could of imagined. He said,

• "Take care of your grades. I didn't and lost my opportunity at a Big Ten Football Program. Because of my grades I had to leave and start anew at a Mid-Atlantic Conference school. 
• If you take care of the weight room, you'll be further ahead than most athletes. 
• When you get older you'll realize that most of the time your parents and coaches were actually right. So make sure you're respectful and listen to them.
• Don't follow along with your friends/teammates if they're doing something you know isn't good for you. It's hard to think now, but when you're in college your high school friends and teammates may not be there. If you have athletic dreams, do what you know is best to fulfill those dreams." 

The honest humility and wisdom this Division One football player shared with us (people he doesn't know at all) was incredible. I felt this great advice is something every athlete should hear!

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance

Cleveland Basketball School

Hello Everyone!

Recently I had the opportunity to guest coach at The Cleveland Basketball School. I love watching Coach Paul and Head Trainer Robbie in action as they create a positive learning environment.

Things that The Cleveland Basketball School does well that makes them a great program are:

• Every drill is purposeful and practical. Ever drill they do I can see basketball players actual use in a game. 
• Drills are explained! So many programs just tell their athletes to "do this because I said so". Not CBS, every drill is broken down into the "why we want you to do it this way is because". This is such an important piece of athletics, making sure the athletes LEARN, not mindlessly have them do drills. 
• Teamwork, sportsmanship, and fun are focused on from start to finish. These three attributes go great together and are the foundation of CBS. I've never seen as many young people clap and encourage each other as I have at CBS. 

Coach Paul and Head Trainer Robbie in action in Brecksville, Ohio.

To guest coach at such a great program is truly an honor. I always look forward to spending time at CBS. To learn more about The Cleveland Basketball School check out their website at www.clevelandbasketballschool.com  and follow them on their social media outlets at Facebook www.facebook.com/clevelandbasketballschool , Head Trainer Robbie's Twitter www.twitter.com/RHaught55 and their two Instagrams www.instagram.com/cbsball and www.instagram.com/robbiehaught 

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance 

Baseball Speed

Hello Everyone!

As mentioned in my recent post, baseball and softball are pure power sports. Whoever can generate the most power in the quickest time will be at an advantage. Power can also be thought of as how fast can you move your strength.

When we think of power and running, two main focuses are ACCELERATION and MAXIMUM VELOCITY. Acceleration is your starting speed, either from a dead stop or a minimal movement, to the point where you reach your top end speed. Your top speed is your maximum velocity.

In this great video (click this link) we see Jarrod Dyson use his power to accelerate from his lead off spot, a little less than 10 yards in, to second base in 2.19 seconds (that's over 20 yards covered!). Then as he approaches third we see the red dot signify where he hits his maximum velocity of 21.1 mph, and that's off an angle from rounding second base!

Click HERE to watch video

On the next play we see him tag from third and on a straight ahead sprint accelerate for about 10 yards at a clip of 1.34 seconds to his maximum velocity (the next red dot) of 21mph about another 10 yards in. To get to 21 mph in about 20 yards takes a large amount of power. Dyson moves his strength very fast.

At AGSP we build strength in the weight room, but we also learn how to apply that strength into powerful running by teaching proper acceleration and maximum velocity mechanics. You can't just lift weights and assume you'll become more powerful and faster. You have to learn how to move that strength fast.

Keep Training! 
Coach Amanda Kephart and Akron General Sports Performance

Baseball Agility

Hello Everyone!

AGSP has seen the return of many of it's baseball and softball athletes over the past few days. So I thought now would be a good time to share two baseball agility videos that were sent to me from an AGSP athlete.

Baseball and Softball are about as powerful, fast-twitch-muscle-fibered sports as you can get. The best players are the ones that can generate a tremendous amount of power in a split second.  Swings, pitches, and throws are all about quick power.

A skill set that isn't as well appreciated in baseball and softball athletes are their agility skills. Agility is an athlete's ability to change his/her body's position and direction quickly and efficiently. Here are two great examples of agility on the diamond.


And yet again...


Everyday at AGSP we work on both power and agility improvement. Which is a big reason why so many of our athletes are returning for another off-season of training!

Keep Training!
Coach Amanda Kephart and Akron General Sports Performance