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        Perfectionist in the Game

How You Can Become the Best Athlete You Can Be

How do you become the best athlete you can be? Why do so many athletes fall well short of their potential?

When you understand the factors that interfere with improvement, you can apply mental strategies to build motivation and move your game forward.

How many times have you dreaded going to practice? You feel practice has become a punishment. Even games are no longer fun.

Many young athletes drop out of their sport at early ages. Many of those athletes feel too much pressure, feel not good enough, or aren’t seeing significant improvement in their game. No matter the reason, sport should be a positive experience for youth athletes.

Let’s look at what elite athletes do to maintain their motivation and strive to reach their potential.

Forward Sophia Smith plays for the United States Women’s National Team and the Portland Thorns FC of the National Women’s Soccer League. Smith was selected by Portland with the first overall pick of the 2020 NWSL College Draft and is highly committed to honing her craft.

Smith believes the key to athletic success is finding a healthy balance between constantly challenging yourself and enjoying the experience.

SMITH: “[Reaching my potential] is really hard balance and something that I have always [worked on], and I’m still trying to figure out to this day – how to balance it in a healthy way. I always want to push myself and to strive for more, and never be satisfied. And I think that’s great, and I think that’s what all the best players in the world have to do. That’s the mindset that they have to have. And then, at the same time, I think if I am forgetting to have fun, I’m not going to be playing at my best. I’ll be putting too much stress and pressure on myself to the point where it’s showing on the field. And that’s absolutely not what I want.”

Maintaining confidence, staying motivated, and uncovering your potential involves finding a healthy balance between striving to improve and enjoying the process.

5 Essential Ingredients to Maximize your Sporting Experience
  1. Don’t compare yourself to other athletes – Comparison is the quickest way to lose confidence in your abilities and talent. Strive to be a better player than you were yesterday.
  2. Shoot for progress, not perfection – Trying to be perfect will cause you to give in (give less effort) or give up (quit your sport altogether).
  3. Enjoy the grind – Find reasons to challenge yourself each training session or practice. One small practice goal can motivate you to push yourself, even during monotonous training sessions.
  4. Be patient – Nothing happens overnight. Elite, Olympic, and professional athletes grind for years. That is the reason they become elite. Even though you don’t see immediate improvement, it does not mean you are not progressing.
  5. Have fun – When you have fun, you will persist longer and be more willing to make the sacrifices needed to be your best.

Success is not easy. However, it should not be a miserable experience either.

Tip for Maximizing Athletic Success

The recipe for success is quite simple: work hard, challenge yourself, find a balance between life inside and outside of sport, and have fun.

If you can accomplish these four tasks regularly, you will achieve more than you can imagine.




     Volleyball psychology

The Power of Visualization for Athletes

Do you use visualization or imagery with your training regimen? Most athletes do not visualize or might only visualize before important competitions.

Visualization is the process of mentally rehearsing a scene in your mind to learn skills or enhance performance and consistency.

Interestingly, an overwhelming number of Olympic athletes visualize daily and credit visualization as a significant contributor to their successes. 

Why do some athletes avoid visualization when elite athletes take advantage of visualization to take their performance to the next level? Athletes who have doubts about visualization ask the following three questions:

1. Does visualization work? – Absolutely! Many athletes around the globe use visualization to learn new skills, deal with pain, improve their focus, manage competitive emotions, feel comfortable in new competitive environments, overcome adversity, maintain poise, and foster peak performance.

2. How does visualization work? – When you intentionally create images in your mind, you form muscle memory facilitating the replication of those images in practices or competitions. When you successfully visualize positive outcomes, you lessen the anxiety when performing those skills in physical competitions.

3. How do I start visualizing? – Start by getting relaxed with deep breathing or meditation. Visualization is most effective when you start with a relaxed mind and body. You may want to start by writing out a script to follow to avoid missing out on any details. You can record your own script as a guided imagery program.

Visualize only successful outcomes…

USA volleyball players Alix Klineman and April Ross won the gold medal in beach volleyball at the 2020 Tokyo Olympics.

Klineman Ross became only the second U.S. women’s duo in history to win an Olympic gold medal in beach volleyball.

When asked how she pumps up and prepares for a game, Klineman pointed to visualization as a significant component.

KLINEMAN: “I do some visualization, which has been really powerful. I visualize myself in my body, so instead of looking at myself from another perspective, I see myself on the court, going through different skills and doing them really well. It’s like this positive reinforcement of knowing what it feels like, looks like, and how to execute it at a really high level… There’s a really powerful connection between body and mind, which I think a lot of people don’t realize.”

Visualization or mental rehearsal is a powerful mental tool to raise the level of your game. When you use mental rehearsal with your physical training, you will improve consistency, you mental game, and take your game to a new level.

If Olympians use visualization to achieve greater results, you can also raise your game by adding visualization to your daily training schedule.

Visualization And Peak Performance

To improve your visualization skills, you must be patient with the process. Most athletes give up on visualization too quickly because they don’t see immediate results or find it challenging to create vivid images in their minds.

And remember that visualization is not always about visual images. You might be more feel-oriented and want to feel your performance instead. Most athletes use a combination of modalities to mentally rehearse their performance.


By Patrick Cohn


         Moving Forward After a Bad Performance

How do you respond to constructive criticism? Do you reject it outright or welcome it from coaches?

Why do some athletes reject corrections or constructive feedback from their coach?

Athletes fear receiving constructive criticism for several reasons:

  • They feel they are negatively being judged.
  • The criticism confirms some self-doubt they have about themselves.
  • They have perfectionist standards.
  • They fear they are letting down others.
  • They are given feedback in an aggressive or disapproving tone.

Some athletes see the criticism as a list of everything they do wrong. In these instances, the feedback is dismissed or ignored. Other athletes view criticism as constructive or advice on how to improve their game.

Accepting and using feedback is a critical mental skill for athletes. When you develop this mental skill, feedback will not feel like an attack on your ability but like a suggestion on how to improve your performance.

However, not every coach or parent is skilled in how to provide feedback effectively. So finding the message in the criticism is up to you.

Here’s a practical example from the Boston Celtics. The Celtics had built an 18-point lead against the Golden State Warriors in the first half of Game 3 in the 2022 NBA Finals.

Boston built the lead by playing tough defense and controlling the ball on offense. The Celtics became reckless with the ball, committing foolish turnovers and allowing the Warriors to climb back into the game.

In the fourth quarter, Boston head coach Ime Udoka was fuming during a timeout. After the timeout, the Celtics collected themselves, regained their composure, and eventually won the game 116-100.

After the game, Boston guard Marcus Smart commented on how the team acted on the coach’s feedback and was not offended by the tone of the message.

SMART: “You want to know what you’re doing wrong so you can fix it. You can’t fix nothing if you don’t know what the problem is. So we definitely appreciate his honesty and his openness.”

Criticism can feel like an attack, but often there is a message that you can focus on and disregard the negative tone.

It is normal for your defense mechanism to kick in, but criticism can be helpful or, at least, the message within the criticism. Rather than throwing out the message due to the negative delivery and the person delivering the message, grab hold of the parts of the feedback that can help your game.

How to Use Constructive Criticism:

When you receive criticism, ask yourself three questions:

1. What is the message?
2. Does this message apply to me?
3. If yes, how can I use this feedback to improve my game?

And do this:

1. Communicate with the person giving you feedback. Clarify the message.

2. Challenge your defensiveness. Find out why are you bothered by receiving feedback?

3. Focus on the message itself, not how the message is delivered. How the message was given is not as important as the information.

4. Ask yourself if the feedback can help you and, if so, how you can apply it to your game.

By Peter Cohn

            How Pro Athletes Improve Their Mental Game                                                        Overcoming Underperformance for Athletes

How well do you perform when your back is up against the wall or when you are playing an elimination game?

Some athletes perform better when there is a sense of urgency or perceived pressure. We often call these athletes clutch in those situations.

However, are all athletes who play better when their backs are against the wall clutch? How about an athlete who underperforms against a lower-ranked opponent but kicks it into gear late in the game to steal the victory? Is that athlete clutch?

For example, if a Top-10 tennis player competes against a player ranked No. 200, generally speaking, the player with the better ranking should be able to win handily. Let’s set the stage, the top-10 player loses the first set 6-0 and finds himself down 4-0 in the second set.

He is not necessarily being outplayed as underperforming due to a lack of effort and focus. Late in the second set, the Top-10 player kicks it into gear and wins the second set 6-4 and the third set 6-2 for the victory.

Is that player clutch because he won or just an athlete who overcame underperformance early in the competition?

Underperformance is caused by taking another opponent lightly or thinking you can magically flip a switch to turn the game around. If you wait to give your complete preparation, effort, and focus, often, it will be too late.

Underperformance can be avoided by adopting a champion mindset to every game or competition. A champion mindset approaches every competition with equal importance, whether you are competing against a top-ranked opponent or a person ranked 200th, a team with a winning record, or a winless team.

In their Stanley Cup playoff series against the Tampa Bay Lightning, the Florida Panthers were down three games and facing elimination from the playoffs…

The Panthers underperformed throughout the series and lost Game 3, 5-1. Despite averaging a league-high 4.11 goals per game during the regular season, the Panthers have scored only three goals through three games in the second round of the playoffs.

Florida coach Andrew Brunette talked about the team’s underperformance throughout the playoff series.

BRUNETTE: “[The Lightning] have more will and more desire than we do. We’re a good team when (our) backs are against the wall, and it looks bleak. Hopefully, we can find some energy and some passion and some joy.”

Having the ability to perform is not enough to perform at your peak. To be on top of your game, you need to approach each game as a playoff game, a championship meet, or a high-level tournament.

How to be a Clutch Performer:

Start by understanding what causes you to underperform in competition. Do you prepare differently depending upon the opponent? Do you feel more pressure to be perfect? Are you worried about disappointing others?

When you understand what leads to underperforming, you can take steps to improve…

Most of the time, athletes underperform due to fear of failure. That means you get too worried about outcomes and what others think about your performance.


By Patrick Cohn

JV May 29 · Comments: 2 · Tags: athletes, mental health, sports, performance, clutch

     How to Manage Pressure Like

                                              Playing With More Confidence in Competition

What is stable confidence? What is fragile confidence? Is winning or performing well the best way to gain confidence?

If you consider winning as the only source of confidence, you will have fragile or “roller coaster confidence.”

Roller coaster confidence is when your belief depends on winning or performing well in the moment. In other words, after a win, you feel confident, and after a loss, your confidence drops.

With fragile confidence, you are not in control of your confidence. You are at the whim of outcomes.

Stable confidence results from years of training, preparing, and defining yourself by your strengths. Stable confidence is built through what have done and not what has happened.

In this mindset, your level of belief is within your direct control and remains steady despite outcomes.

Let’s look at a hypothetical of a basketball player who missed three open shots in a game and made two turnovers…

A player with roller coaster confidence will be less confident in the next game. On the other hand, a player with stable confidence will view the last game as an anomaly. He will realize bad games are a part of being an athlete.

Players with stable confidence will still believe in their ability to make plays and contribute to the team.

He will continue to prepare at a high level and approach the next game as a new opportunity. He will stick to his game plan for the current game rather than bringing up memories of bad games.

Take, for example, the 2022 Boston Celtics. The Celtics were under .500 at the midpoint of their season. As Boston’s confidence improved, the team turned the season around and went 31-10 in the second half of the season to earn a playoff spot.

The Celtics faced the Brooklyn Nets in the first round of the playoffs. Many predicted the Nets to make a strong run for the championship due to having two of the most prolific scorers in the league.

However, the highly confident Celtics dominated the series and swept the Brooklyn Nets to advance to the second round.

Celtics guard Marcus Smart alluded to the team’s confidence and how the Celtics approach each game.

SMART: “It’s funny to us because we don’t duck and dodge anybody. We knew what we were going to come in here and do.”

The Celtics worked on building their confidence through practice and training throughout the year. The Celtics’ stable confidence was crucial for playing their game and winning in four straight games.

You can’t wait for confidence to happen. That is not how confidence works. Confidence is an action. So what steps are you going to take to grow your confidence?

                                               How to Have Stable Confidence

List 10 reasons why you deserve to feel confident in your skills and have stable confidence. Remind yourself every day of the work you have put in over the last few years.

The next time you blow a play or make a mistake, remember that one mistake does not negate years of confidence-building!

If you want to fast track your confidence-building, contact us for one-on-one live mental performance coaching via video conference from anywhere in the world.

by Patrick Cohn


JV May 16
How to Be a Confident Athlete


                                      How to Control Your Emotions on the Field

Do you have difficulty controlling your emotions during a soccer game?

Have you ever become so angry after a bad play that you yelled at your teammates, coach or even the ref?

Some soccer players get so upset that they just want to walk off the field in the middle of the game.

Negative emotions, such as anger, are difficult for some soccer players to manage and those runaway emotions can have a snowball effect on the mistakes they make throughout a game.

By far, the most taxing emotion in soccer is anger. Anger wears on a soccer player mentally and physically.

Anger is emotionally draining and pulls your attention away from playing soccer to a world inside your head of negative thoughts, fueling your anger even further.

Surely you can relate to feeling physically exhausted after a soccer game when anger raged inside of you.

We are asked this question a lot: How do I not get angry after mistakes and control my emotions?

First of all, don’t feel as if you are the only athlete who has a hard time with anger while performing; it is quite common among athletes in varying degrees.

Several mistakes in a row or missed chances can build your level of frustration. Hitting an open shot off the crossbar can turn that frustration into full blown anger.

That anger can lead to giving up on focusing and lunging wildly at the ball with no goal in mind. As you continue to add poor decisions, you can feel the anger swell inside.

While it may feel impossible–in that moment–to control your anger, you definitely can. You may not be able to prevent mistakes, but you can learn mental strategies to prevent losing your cool and accumulating stupid fouls.

You may notice that when you become angry, you retreat into your mind and become overly-critical of every little mistake.

Not only are there mental ramifications, physical consequences also become a challenge. When your anger rages, your heart rate becomes elevated and your breathing becomes shallow and rapid.

Soccer players stop communicating with teammates or lash out. They take longer to react because the are dwelling on the past.

You can learn to manage your negative emotions. For example, learning to refocus can help turn your attention away from replaying bad moments in your mind and help you focus on making the right decision in front of you.

Another way to manage your anger is to use relaxation strategies to calm your body and thus your mind.

Either way, it is important to realize that you are, ultimately, in the driver’s seat and not your emotions.

Managing Anger in Check on the Field

Most often, when soccer players get upset, they are failing to play up to their expectations, such as “I shouldn’t make any mistakes” or “I should win all 1v1 situations.”

When you fail to reach your own expectations, that’s when you deem you are under performing. 

First, you have to manage your pregame expectations and not put standards on your game before the start of the game.

Second, what are the top 5 triggers that make you angry while playing. What makes each mistake so awful for you? Write the trigger and your reaction as well.

Next, how can you respond differently in each of the same situations? How can you stop dwelling on the mistake? You want to have a new reaction to the mistake that will help you play on with composure.

The key is to understand that mistakes do not make you angry! How you react to mistakes makes you angry!

Published on May 9 

By Patrick Cohn




                                          Helping Kids Look at Pressure as an Opportunity

What causes choking? Why do some young athletes choke while other athletes rise to the occasion?

Most young athletes don’t like to hear the word “choking,” let alone admit that they choke. Yet, some athletes believe they “always choke” when the pressure is on.

Choking generally results from kids dealing with three issues.

The first is negative self-talk.  If kids tell themselves they will choke over and over or refer to themselves as chokers, they will likely choke when the pressure is on.

Self-talk is powerful. Think of self-talk as a directive. Kids’ self-talk tells them what to do, how to do it, and when to do it.

For example, a young athlete might say, “In the last minutes of a close basketball game (when to do it), I always choke (what to do) and shoot the ball short (how to do it).”

Athletes should send themselves a different message to yield different results. For example, they might tell themselves, “When my legs get tired, make sure I get my legs into the shot and follow-through.” During games, it’s ideal to shorten this message by using cue words such as legs and follow-through.

Second, kids’ perspective is critical. When they view pressure situations as an opportunity to fail or embarrass themselves, they will tense up and play it safe.

In the ninth inning of a tied baseball game, if they see themselves as “chokers,” they will try to avoid striking out instead of swinging the bat and making solid contact.

Young athletes are more successful when they see challenging situations as a chance to shine and help their teams.

A third issue that leads to choking relates to what kids focus on. Concentrating on results, the outcome of a gymnastics routine, missing a game-winning shot or losing a set in a tennis match all create anxiety. And anxiety negatively affects sports kids’ physiology and mechanics, causing them to choke.

Kids need to stay immersed in what they are doing to keep their attention on the moment, freeing their minds and bodies to just perform.

Choking or performing under pressure directly results from kids’ perspective, focus and self-messaging, all of which are under kids’ control. Be sure to remind sports kids that they have control of these three issues.

Boston Celtics head coach Ime Udoka talked about how his team needs to respond to adversity:

“It’s guys getting rattled when it’s not the end of the world. You still have a 12-point, comfortable lead, and you gotta end that run,” he said. “We have to understand time and score, and we need a solid shot and not just get caught up in the game.”

Blowing a big lead is often due to choking or playing it too safe. The fear of unraveling and losing after having a commanding lead causes athletes to play cautiously and on their heels, instead of on their toes.

The focus always needs to be on the present moment. Kids will underperform or choke when their minds drift away from the moment at hand.

One way for kids to prevent choking is to reframe how they view pressure games. For top athletes, pressure elevates their game when they use the added intensity to go deeper into the zone.

Help kids look at pressure as an opportunity to excel, not an opportunity to fail.

Under pressure, the game is the same with the same size court, rink, or field. The only thing that changes is young athletes’ perspective of the importance of the game!


Published on

FEBRUARY 11, 2022 By  


A study by the Aspen Institute and Utah State University–commissioned by TeamSnap–revealed what parents want most from youth sports and kids’ ability to meet those goals.

Team Snap’s survey showed that parents, most of all, want kids to have fun, said Peter Frintzilas,  CEO of TeamSnap, a youth sports management app., in an interview with our Ultimate Sports Parent podcast.

Ninety-five percent of parents said they want their kids to have fun in sports, said the TeamSnap survey. Eighty-nine percent said mental health support is important and 88 percent said they want sports to enhance their kids’ physical health.

But parents’ goals haven’t been realized in the last two years, said Frintzilas. Only 54 percent of parents said their kids are still having fun. Only 52 percent said that participating in youth sports is having a positive impact on kids’ mental health. And 52 percent said they felt like their kids were performing at pre-pandemic levels, meaning they hadn’t improved.

Part of the reason for the dissatisfaction is the drop in opportunities to play sports. Many events have been canceled.  And restrictions have been hard on kids, said Frintzilas.

Of course, the drop in satisfaction, performance and mental health hurt kids’ confidence in sports, he said. But sports can help kids boost their confidence as sports returns to normal.

As parents look toward the spring season, they should focus first of all at ensuring their kids are having fun, said Frintzilas. Parents should actively participate in youth sports by watching games and helping the team, he said.

Parents should also focus on reducing the screen time that increased during the pandemic. In addition, they should encourage kids to get back in sports. More than 60 percent of parents said that decreased sports participation during the pandemic led to increased screen time.

A number of mental game strategies will also help kids whose confidence and performance were undermined by the pandemic.

Parents can ensure their young athletes’ expectations aren’t too high, because this can lead to frustration if they don’t meet their lofty expectations. In addition, help young athletes  replace negative self-talk– “I can’t” statements–with more positive self-talk, including “I can” statements.

What’s more, parents can ensure their young athletes plan well for games or performances. That means they need to eat well before performances and ensure they have proper equipment. 

And young athletes can put together a list of mini-goals they’d like to achieve during games or performances. These goals will help them focus on the moment, rather than on the score or win.


Published on

MARCH 2, 2022 By 


Emrah Klimenta of the Oakland Roots Sports Club recently spoke up about mental health in a postgame interview and in a written piece.

I want to share Emrah’s words and my reaction with you…

In professions where we serve the mental health of humans, it’s often the case that we provide support and then are never really sure of the kind of impact that we make.

We believe that it’s positive, valuable, and healing. And that belief is all we need.

As icing on the cake, it’s sometimes nice to hear directly from that human what they gain from our time together.

Thank you Emrah, for your words, the icing.

Emrah’s words:

“I’m a big believer in the work that Lisa does. Not only for the mental side of your health or performance but it is always good to speak to someone who is a professional about certain problems you may have on or off the field.

Sometimes we don’t see certain things or think about certain situations in the same light the way Lisa might. Having her on the team I think can be very useful and beneficial for everyone.

You don’t even have to necessarily have any “problems” to speak to her. She’s great to just talk to and help you elevate your game on the mental side of things, which I believe will help you produce on the field.

She has definitely unlocked a different mental side of my game that I believe has helped me through situations that occur on the field. More so it has helped me off the field and how I approach life problems as well.”

Emrah Klimenta

Oakland Roots SC

Here’s a video of the postgame interview with Emrah Klimenta

Give it a listen (2:20)

Bottom line:

I’m not sure who needs to hear this, but you do make an impact!!

What you do matters!!

Who you are matters!!

Keep up the good work!

We’re all in this together and I appreciate you!

Most importantly take care of yourself as you take care of others.

Full article

Written by: Lisa Bonta Sumii

Original Published date: Oct 18, 2022


Antonio Brown has a history of concussions which can lead to CTE. One symptom

of  CTE is “erratic behavior.” Calling a “tantrum,” an “incident,” a meltdown shows a 

lack of understanding and knowledge. Brown and other @NFLplayers are playing 

undiagnosed. Living life with chronic headaches, changes in mood- including 

depression and agitation, and not realizing these are all symptoms of CTE.

Junior Seau died of suicide after coping with CTE symptoms for most of his life. Some say Seau chose to shoot himself in the chest instead of his head so his brain could be studied. They did, he had CTE. Lived his whole life not knowing, but knew “something was wrong.”


Get educated before you judge





Regular screening, diagnosis, and growing awareness of CTE is essential! When brains are injured and it causes mental health challenges.


Full article

Written by: Lisa Bonta Sumii

Publish date: Jan 3, 2022


The Milwaukie Bucks just won the NBA championship because Giannis Antetokounmpo is committed to training with weights consistently.  He is the most physically dominant player in the world because he has added 50lbs of muscle since being drafted into the NBA by the Bucks 8 years ago. This should serve as notice to all young athletes – TRAINING WILL HELP YOU REACH YOUR POTENTIAL.

There are many examples of athletes taking their skills to the next level after working with a professional strength coach or getting onto a team that prioritizes strength and conditioning. The biggest benefit to enhancing overall explosive strength, speed, conditioning and mobility is that it speeds up the athletic development process and limits chance at serious injury, regardless of age. The younger an athlete develops physically, the more chance they have to dominate their sport from then on.  Logically this makes sense.  Practically it is difficult for most athletes to focus on weight training during the early years.  Why is this?

Most young athletes play multiple sports throughout a year.  This is what most refer to as sufficient ‘cross training’ and majority of coaches and parents believe this to be a sufficient way to stay ‘injury free.’  Reality is that athletes who do not spend enough time recovering and training in the weight room will be more prone to injury regardless of how busy they are playing different sports.  The body is weak when the body is weak, no matter how busy it is.

Young athletes, parents and coaches need to spend less time and money on travel teams, tournaments and gear and more time and money on TRAINING.  Plain and simple, it is the most beneficial allotment of resources athletes between ages 12-18 years old can make.  This is an investment which will pay back dividends in college scholarships and possibly even the athlete making it professionally.  But most importantly, athletes learning to eat right and train consistently are assets to them for the rest of their lives.

Sure AAU basketball is fun, 7 on 7 football gets you exposure and club team travel tournaments for softball, baseball, soccer, volleyball, etc are a great way to get your name out there.  It is certainly important to compete in sports and skills practice sessions. But what matters most is how athletes’ bodies perform and hold up in the long run.  Regardless of where an athlete goes to high school, if they are strong and dominant they will be noticed and on the radar of college scouts.

College scouts and coaches are paid a nice salary to find athletes with elite potential no matter how small their school or town, state or country.  Some of the best athletes in the world come from the smallest towns in the United States and Overseas and they all have one thing in common, they all TRAIN EXPLOSIVE CONSISTENTLY AND NEVER GIVE UP because they understand it will be worth it when they win.

Here is a simple full body routine straight from our training app that can be done by any athlete any day anywhere at anytime:

4 Rounds

40 Dumbbell Walking Lunges

(10-20% body weight each hand) 

30 Marching Planks

20 Squat Jumps

10 Prone Y-Extensions 

*2-3 minute active rest after each round (roll out)


Date: 07.24.2021


Back and shoulder pain can mean a lot of things. However, one of the most common culprits is overuse or strain of the rotator cuff.

The rotator cuff is a ring of muscles surrounding each shoulder joint. They’re responsible for giving the shoulders their impressive multi-directional range-of-motion. However, they are also very delicate.


Many people who have overuse injuries of the rotator cuff are athletes who often make arm motions above their heads, like pitchers and quarterbacks. However, people with physically demanding jobs like stockers and construction workers can also have these problems. Further, acute issues like sprains and strains can also impact these muscles.


A recurring theme throughout this article - and our website - is that overuse and damage can be prevented through careful strengthening and toning of the muscle groups. The muscles of the rotator cuff are no different, and strengthening your shoulders can help reduce pain.


The bad news is that they can be difficult to target effectively. The good news is that the muscles of the chest and back do most of the heavy lifting. As a result, familiarizing yourself with exercises to develop the back and chest can help to make these injuries less likely.

Written by Leo Ochoa

Date: January 14, 2021



There are many misconceptions in youth sports and society when it comes to training. One of the most detrimental is that “female athletes shouldn’t lift heavy weights because it will make them ‘bulky’”. This is far from the truth. Female athletes need to lift light, moderate and heavy weights. They should begin as early as 12 years old to help speed up athletic performance development. This will also keep them from experiencing a career-altering injury. According to studies, between 2010 and 2020 ACL tears were at an all-time high for ages 12-15, especially amongst female athletes. Most of these ACL tears happen during non-contact, athletic movement. This means a lack of stability and strength in the ankles, knees, hips, trunk and shoulders are to blame. 

We have a solution for this – by improving stability through training the bio-mechanical efficiency needed for slow and explosive movement. The SFX Athletes training philosophy is: as soon as athletes are able to play sports, they need to start performance training. Effective performance training begins with developing a foundation of ankle, knee, hip, trunk and shoulder stability. We teach athletes how to crawl, walk and run efficiently and in a safe manner. We love to do this from day one.

The first step in development is incorporating stability in the warm ups and cool downs every single day. Step two, build strength from the ground up and the inside out. This means we add in weight training that compliments the stability work. Step three is adding in plyometric exercises to compliment the strength development. This means we begin speeding things up and increase the ability of producing and absorbing force – the main factors in keeping the athlete healthy and strong while competing. 

Female athletes at the professional and collegiate level have access to elite strength and conditioning coaching. At the high school level and below, this kind of training is rare. High school athletes need strength and conditioning more than college-age athletes, because they spend the majority of these years growing and developing. Injuries can impact their growth and development. There is a possibility that it can even be stunted. This may prevent them from reaching that next level. SFX Athletes is designed to provide younger athletes a training system comparable to what college and professional athletes receive. We hope that athletes, especially female athletes, will train explosive with us using the SFX Athletes mobile app. Together we can help reduce incidences of injury nationwide!

Date: 02.03.2021



“Nothing will work unless you do.” – Maya Angelou

Consistent actions and practices have many benefits.  We will discuss consistency as it pertains to training for improved athletic performance. One of the best ways to separate from others is to do what they are not willing to do and most are not willing to put in even the smallest amount of extra work whether it be during lifting, sprinting, practicing the sport or working on yoga, mobility and mindfulness.  The greatest athletes understand this concept – the 1% rule.  There are less than 1% of athletes that become professionals because there are less than 1% of athletes willing to go the extra 1% every single day in every single way.

The 1% rule applies to all athletes.  There is a saying about showing up being the hardest part, that’s not necessarily true.  Showing up is bare minimum.  If athletes have a hard time finding the motivation to simply show up, they should consider the idea that they may not be cut out for competitive sports and find another hobby. For athletes that show up consistently, they have proven they’re interested, which is good.  Athletes that want to be good will show up and do the work, typically take shortcuts whenever possible, and enjoy the experience of competing and time with friends.  This will work well for most and may even lead to some marginal success.

We’re interested in the ‘extra 1% every day type of athlete’ mindset, which is rare.  Tapping into this mindset is not easy and most would say “it’s too HARD.”  To build a hard mindset requires doing what’s hard – constantly reminding yourself of why the effort will pay off. Doing what it takes to go the extra 1% on everything no matter what is the 1% rule.

Date: 05.26.2021



“What I’ve learned is you just got to stay focused and believe in yourself and trust you own ability and judgement.” – Mark Cuban.

To place an image in our minds of what focus is we should think of a race horse with blinders on during the Kentucky Derby.  They’re really only able to see what’s ahead. Not able to see the other horses next to them, their jockey that’s on their back, or what time it is. Only on the road ahead.  During training, the jockey usually rewards the horse for moving in the right direction at the correct speed.

As athletes we are the race horse.  Of course there are others next to us competing with us and we usually have people in our corner or behind us pushing us in the ‘right’ directions. The only thing that matters is our level of focus on what we need to do to run our own race. Only we control our effort and our attention to what we need to work on to get better.

Date: 06.15.2021



These days, middle school and high school athletes sound busier then professional athletes. Practices, skill sessions, specialty training camps, trainers, coaches, games, travel teams, club teams, school teams, playing multiple sports at a time, all while trying to go to school… Then there are the pressures that come along with maintaining their instwittergrambookchats… In 2021, young athletes are at risk of overtraining and exhaustion more than ever before. Why? It mostly has to do with the youth sports culture of ‘more being better’. The reality is, more is not better, better is better.

How do we help high school athletes become the best athletes they can be? By remembering that they’re young humans in need of balance, support rather than excessive pressure to perform, and time off.

We support them while providing a consistent routine with built-in rest. It’s as simple as that. We do not overtrain them (going from practice to training session back to practice, then school and another training session after that). We do not have them competing all week and then all weekend – with no days off.

Kids need a life outside of sports. Parents and coaches need to understand this. As a coach, I have met many parents who have a solid understanding of what their child needs (days off, healthy food, support and balance). I have also met some that think the more their child is competing, the more exposure they’ll get and the more scholarship offers they’ll receive.

Reality is, to receive a college scholarship young athletes need to have a college-ready body and mind. Where does that begin?  School work, physical training, nutrition, and skills. Focusing on these four pillars of performance will do wonders for figuring out a solid routine.

Professional athletes take months off from their sport’s competitive season to recover, recharge, and train.

Written by: Sam Johnson

Date: 03.03.2021