STRENGTH & CONDITIONING FOR YOUNG ATHLETES

These days, athletes face ever-more rigorous training in elite-level sports. They start to specialize at much younger ages in order to gain a competitive advantage, and many do not counterbalance this specialization with complementary and supportive training that will reduce overuse injuries and burn-out. From my personal and professional experience, I know how important it is for kids to build a strong foundation for growth.

This program will increase:

  • Strength
  • Stability
  • Speed
  • Stamina
  • Power
  • Flexibility
  • Agility
  • Mobility

This program will also increase confidence on the field/court, and reduce incidence of injury.

It is important to build a solid foundation from which to grow. If one continues to load themselves without the proper strength and stability to support the load, injuries will occur. It is equally important that athletes have fun! I routinely use games and friendly competitions that incorporate specific movements to enhance performance. With strength and stability training scaled to the ages and abilities of participants, it is never too early to start building a strong base. My programs are also beneficial for youth who do not participate in organized sports, but want to ensure proper physical development as they grow.

Exercises will focus on:

  • Developing and ensuring proper movement patterns

  • Increasing overall strength, particularly core strength, and strength in leg muscles to support the knees and ankles

  • Sport-specific movements

  • Increasing both flexibility and stability, enhancing proper mobility

  • INJURY REDUCTION. The program includes elements of the Santa Monica ACL Injury Prevention Project (PEP), which was developed by physicians, physical therapists, athletic trainers, and coaches. This is one of only a few programs that has been scientifically proven to reduce ACL injury in female athletes: Read more

TRAINING MODALITIES

Personal training

Small Group Training

Team training

Coaches’ workshops

BIO

I grew up in Maryland playing SAC travel soccer, ODP, and varsity high school soccer. I then went on to receive a scholarship to play NCAA Division I soccer at GWU. From a young age I have always been interested in strength training. As soon as I was old enough to use the youth room at the gym, I was in there every week, in addition to my soccer practices. When I was 14, I started working with a personal trainer and by the time I was 16 I had set several records in the squat, bench press, and deadlift for my age group. During this time, I was also having a lot of success on the field. My club team repeatedly won the State Cup, and my high school team were state champions for all four years that I played. When I went to college, I continued to do resistance training in addition to playing soccer. I understood and saw the benefits of it, and saw how it increased my performance on the field. I was more powerful, agile, and quick. Perhaps, most importantly, I never missed a game due to being injured. Many of my teammates suffered season-ending injuries, mostly in the form of ACL tears. After college upon moving to NYC, I took up Muay Thai, competing internationally at the World Championships in Thailand as a member of team USA, and elsewhere. I went on to fight professionally prior to hanging up the gloves (at least on a competitive level). I continue to enjoy playing soccer and training in Muay Thai, as these are life-long passions. I attribute my physical resilience to the time I spent, and continue to spend, on strength and conditioning training.

BACKGROUND IN YOUTH TRAINING:

  • Coached grade-school through high-school-aged youth at soccer camps & clinics

  • Taught youth classes in Muay Thai (kickboxing)

  • One-on-one personal training with youth 7-17 years-old

  • Personal training experience with college athletes

  • Co-developed a performance and injury prevention program as Director of the Health & Safety Committee at DUSC (Downtown United Soccer Club) in New York City.

Masters degree in Exercise Physiology & Nutrition from Columbia University; Master’s thesis in family fitness training.

Developed a family training program utilizing functional movement patterns that can be applied to the youngest and oldest members of a family, with each individual reaping great benefits, and having FUN!