XL Sports Acceleration MN

Your sport isn’t the only bucket to fill.

Think of athletic development as a set of buckets:
• Speed
• Strength
• Power
• Agility
• Durability

Many athletes focus only on sport skills and leave the rest empty and then those empty buckets eventually become the limiters.

When you build the athlete underneath the skills, the skills improve as well.

Skills matter. But they can only take an athlete as far as the athlete underneath them. Fill every bucket!

Depth jumps to box jumps are a great plyometric exercise for developing explosive power, reactive strength, stability and body control.

Landing on one leg and exploding onto the opposite leg closely mimics sprinting, cutting, jumping, and many sport specific movements, making this a great transfer exercise for performance.

Focus on controlling the landing, then explode into the takeoff with intent.

Hot days ahead = more sweat = higher risk of dehydration 💦

When you’re low on fluids, you get tired faster, lose focus and your body can’t perform at its best. Stay ahead of it and don’t wait until you’re thirsty.

Here are some Hydration tips:

•Drink water when you wake up
•Sip all day, not just at practice
•Hydrate before, during, & after workouts
•Use electrolytes if you’re sweating a lot
•Snack on water packed foods like fruit
•Skip the sugary & energy drinks. They don’t help

Hot weather or not, hydration is fuel. Keep your tank full to keep your game up.

One of the most important pieces in strength and conditioning.

Conditioning. The foundation that supports strength, power, and performance. It builds endurance, improves recovery, enhances work capacity and prepares athletes to perform at their best whether in training or in competition.

Build the things that help support your performance.

There’s more to reaction speed than just moving fast. It’s also about seeing, processing, and making the right decision in a split second.

The goal isn’t to make every rep perfect. It’s to expose an athlete to situations where they have to adjust, react, and solve the problem in front of them.