The Rack Athletic Performance Center

From training for her first half-marathon and HYROX to building confidence past her limits—Ellie Lane shows us what dedication looks like!

We’re so proud of everything Ellie has accomplished during her time at The Rack Athletic Performance Center. As she gets ready to head off to Colorado State University, we know she’s going to crush this next chapter!

Wishing you all the best in Colorado, Ellie! You’ll always have a home here at The Rack.

Coach Ed Miller breaks down why deceleration is the most overlooked piece of speed and agility — and why the athletes who can slow down are the ones who can cut, react, and stay healthy when it matters.

Speed you can’t control isn’t speed. It’s a liability.

🎙️ Full episode drops TOMORROW, Friday at 11AM on our YouTube channel. Link in bio — hit subscribe so you don’t miss.

📍The Rack Athletic Performance Center | Atlanta, GA
gym

Mali Nyankori put in the work — and Jared Southers made sure every rep counted. Vertical, speed, strength, mentality. Built here, on purpose.

Now she’s ready to play at the next level. 🏐🐶

Hear how she did it!

📍 Atlanta, GA | The Rack Athletic Performance

“They cared about my health & fitness journey, beyond my accomplishments on the field.”

Elli’s soccer career ended. Her training didn’t — and neither did the attention she gets in this building.

Pro, collegiate, or just getting after it: everybody trains. Everybody matters.

The Rack Athletic Performance | Atlanta, GA

6 Essential Movements For Youth Soccer Players!
- DEPTH DROPS
- DEPTH DROPS TO BROAD JUMP
- WALL SWITCHES
- SHREDMILL INCLINE
- RESISTED LATERAL SLIDES

Coach Miranda is back & putting in the work with our youth soccer crew! ⚽

Off-season gains are made in the weight room! 🏀🏋️‍♂️

Here are 5 essential movements to build upper body strength, core stability, and power for college hoopers:

Push-Up Retractions — Scapular health & shoulder stability
Bench Press — Upper body pushing power
Side Plank Rows — Core anti-rotation & pulling strength
Tricep Extensions — Lockout strength for passing and shooting
Sled Rows — Full-body conditioning & posterior chain strength

Save this for your next lift! 📌

💥 Stop treating young athletes like glass!

When it comes to high school baseball and strength & conditioning, one of the biggest misconceptions is over-protectiveness. Smart programming and proper exercise selection are essential—but at the end of the day, these kids are athletes. You can’t build real resilience if you train them like they’re going to break.

🎙️ Full conversation with Ball Out Boys drops next Friday on the Rack Radio Podcast!
Tune in as we dive deep into smart athlete development, breaking old misconceptions, and taking youth training to the next level.

🚨 Youth Pitchers: Surgery at 10 Years Old?
Is youth sports culture pushing kids too hard, too fast?
In this clip, we’re tackling a serious issue that is becoming all too common in youth baseball: young pitchers undergoing major shoulder and elbow surgeries.

⚾️ What’s Happening on the Mound?
The Trend: 10-year-olds throwing high-intensity curveballs and off-speed pitches before their growth plates and joints are fully developed.
The Consequences: A massive rise in shoulder and elbow injuries, leading to kids needing surgery at incredibly young ages.

🛑 How Do We Protect Young Arms?
Even if a kid is the best player on the team, we have to change how we manage youth athletes:
Avoid Overuse: Winning a weekend tournament is never worth ruining a kid’s long-term future.
Prioritize Prep Work: Prehab routines—like foam rolling, band work, and proper warm-ups—are non-negotiable.
Body Awareness: Young athletes must learn to take care of their bodies early. If they don’t, the injuries will make the decision for them, and great talent will be wasted.