Posted: August 23, 2022 in Uncategorized
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We train teams and players from all over Pennsylvania. We explode and react. After laying a foundation does it make sense to not focus on random movement drills? In other words repeating a know foot pattern then running to a spot where you know a ball or cone is becomes pretty useless? We see it frequently. Is there a reason to dance over hurdles before exploding to a known spot? Not really.

Here is what we choose to focus on:

1)Action: Dynamic warm Up, Stretch 

Benefit: Proprioception development,  Increased Core Temperature for better training performance 

 2)Action:  Mechanical adjustments, sprint techniques evolving to very specific basepath and positional speed. 

Benefit: Beating out infield hits, stretching singles into doubles, better reaction and getting to infield hits and fly balls. Better mechanics means more EFFICIENT movement.  

3) Action: Overloading the athletic movements with resistance and assistance. 

Benefit: Contrast training provides better neuromuscular recruitment and power in movements. Example:  pre training athletes exhibit much less muscle recruitment than trained athletes. Contrast training and complexing a plyo and a resisted movement enhances recruitment leading to a much improved “getting out of the box” and also exploding to a space. 

4)Action: Progressing movements from closed(predictable) to open(random). 

Benefit: Better transference to the field. There is very little ready –set- go in sports and softball. Movement must be reactive, not on your own cue. 

 5) Power development in the body, including lower core education and activation and development of explosive rotational core power using med balls and plyometric drills 

Benefit: All movement originates in the low core. The low core is your anchor. A stronger educated lower abdomen provides an anchor from which an athlete can turn powerfully on a pitch or launch a fast pitch. All movement originates in the lower abdomen. Rotational core power provides greater velocity off of the bat, a stronger throwing arm and a more efficient consistent swing. 

6)Leg strength and stability and ground contact work 

Benefit: Reduced chances of cruciate ligament knee injuries 

7)Upper Body strength and power transfer 

Benefit: Increased bat speed and better power transfer from legs to hands 

It is easy for our young athletes to find a place to “workout”. There are many places popping up from former athletes who know what worked for them and who may be “certified” by unofficial, substandard organizations.

But then there is SFAS…owned and led by Ed Wietholder and his team of critically certified training professionals who understand the biomechanics and physical responses of performance-based training. This understanding results in the human body’s best opportunity for building and maintaining progress throughout their sports careers. Yes, there is science behind exercise and training and this team knows it inside out and upside down. They do this through balancing growth with agility and strength improvements while reducing the risk of injury both during and between seasons of these hard pushing athletes. Many of the SFAS athletes play more than one sport or more than one role in the same sport. The SFAS team evaluates, prescribes, re-evaluates and adjusts for each sport, each season and most importantly, each athlete – not a cookie cutter service. SFAS trainers communicate as a team to deliver the best unique situational plan for each athlete.  And add to this, they push your limits with intensity but in a fun atmosphere. The banter with the training staff and other local athletes creates a motivating family-like atmosphere. In two words, THEY CARE. Beyond the technical aspects, the respect the SFAS team shows to coaches and programs to complement their directives and to push the athlete both mentally and physically is obvious and reflects their knowledge of sport-athlete roles and the game. The well-rounded approach has resulted in many, many successful high school, college and professional level athletes.

Lydia Shaw           Thomas Jefferson High School, XC/Basketball/Track

Personally, I have a tri-sport female athlete who has to work on her current sport while coming off the previous season’s sport (always simultaneous) and with the mindset and plans of getting ready for the third sport season year after year. Her high school is blessed with many great athletes, especially in her graduating class, so the competition is real and the seasons are long. The strength and agility needs of one sport can be very different from another.  I would not trust her training to anyone else. The SFAS team has built her both mentally and physically and she carries it out. Her performance has improved consistently in each sport throughout her growth years (with some inherent growth issues and process of her own).  The mental and confidence growth support from her SFAS team is beyond words.  Recently, as her basketball team heads to states for another year, she was unable to schedule her SFAS sessions due to her commitments.  She finally, after 4 weeks, was able to go back to her routine.  She came home from her session and said (with a bounce in her step), “I really missed my SFAS training and my SFAS family.  I feel great and it makes me happy to go there.  I feel like they always know exactly what I need.”  They do. From dealing with the process of severe osgood-schlatter disease to school challenges to transitioning between sports while playing a completely different sport…they do it all!  Thank you Ed and your SFAS team for helping Lydia succeed as an athlete and as a person. It takes a village and you are definitely a big part of ours. 

Jefferson University, XC and Track, NCAA Division II, CACC

Major: Architecture and Design

By: Lisa Steiner Shaw, PhD, Industrial Engineering, Human Movement Studies

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