Off-Season Training: Bulk Up While Improving Speed and Agility
For high school athletes, the off-season is the perfect time to build strength, bulk up, and enhance speed and agility. A well-rounded approach combining strength training, functional drills, and proper nutrition can help achieve these goals.
Start with strength and power training. Incorporate compound lifts like squats, deadlifts, and bench presses to build muscle. Add explosive movements such as power cleans and box jumps to improve power. Pair this with speed drills like resisted sprints and sled pushes to translate strength gains into speed.
A high-calorie diet rich in lean protein, complex carbs, and healthy fats fuels muscle growth. Consuming 4–6 meals daily ensures consistent energy for workouts.
Don’t forget rest promotes recovery so get plenty of it. Aim to get at least 8 hours of sleep every night.
Finally, integrate hybrid training. Combine sprint intervals, cone drills, and lifting sessions to enhance agility and strength. Include recovery methods like dynamic stretching or yoga to maintain mobility.
By following this regimen, athletes can bulk up and dominate on the field when the season begins.
Goal setting is a powerful tool for student-athletes to achieve success, both on and off the field. By setting clear objectives and measuring progress, athletes can build discipline, focus, and confidence. Here are four essential steps to effective goal setting:
1. Set Your Goal
Define what you want to accomplish. Your goal should be specific, measurable, and realistic. For example, instead of saying, “I want to be a better hitter,” set a goal like, “I want to increase my batting average by 20 points this season.” Clarity provides direction and motivation.
2. Write Action Steps
Break your goal into actionable steps. If your goal is to improve strength, your action steps might include committing to a 4-day workout plan, maintaining a protein-rich diet, and incorporating recovery techniques like stretching and hydration. Writing these steps down makes your goal tangible and creates a roadmap to success.
3. Track Progress
Consistently monitor your efforts and results. Keep a journal or use an app to log workouts, practice times, or game statistics. Tracking progress keeps you accountable and helps you adjust your plan when needed.
4. Celebrate Success
Reaching your goal is the ultimate reward. Reflect on your journey, recognize your growth, and set new challenges. Success fuels motivation and confidence for future endeavors.
Effective goal setting isn’t just about reaching the finish line—it’s about building habits that lead to continuous improvement. Start today!
Recruiting becomes hot as August begins, just as summer begins to cool down. However, before it starts to boil, there is a brief pause in recruiting. That pause is known as the Quiet Period.
There are many myths and misconceptions about the Quiet Period, so this article will clear up five of them.
Myth #1: That quiet period means absolute silence. Most parents and athletes think that this mean coaches can’t talk to prospective student athletes. True, NCAA communication rules are restricted during the quiet period. But in the end, colleges coaches are permitted to communicate with prospective student athletes during the quiet period.
Myth #2: Athletes can’t contact coaches. Not true. According to the NCAA recruiting guidelines, prospective student athletes can contact college coaches beginning on the first day of freshman year. Additionally, student-athletes are permitted to contact coaches at any time during the recruiting process.
Myth #3: College Coaches don’t recruit during the quiet period. False, coaches recruit year round. Just look at all the offers posted on social media! So, since college coaches continue to recruit during the quiet period athletes need both communication and recruiting exposure year around
Myth #4: On campus invites during the Quiet Period are money grabs. Not necessarily. Some invites are in fact money grabs so it’s up to the athlete and parents to learn the difference. The NCAA rules state contact with prospective student athletes is permissible on the college campus. So, how else can coaches get athletes on campus but to invite them to a prospect camp?
Myth #5: College coaches can’t make offers during the quiet period. Again, the quiet period does not mean dead silence. Instead, the quiet period regulates communication between college coaches and prospective student athletes. During the quiet period coaches can and do make scholarship offers.
The origin of these myths and misconceptions is from athletes and parents being unfamiliar with the recruiting process. Information is pieced together from bits and pieces heard from other players and parents. It’s similar to trying to put together a jumbled puzzle, but missing several key pieces. It doesn’t matter how much effort you put in, the end result will be an incomplete picture. Don’t rely on rumors and hearsay from other parents. Become educated about the recruiting process or find someone who is.
What is the quiet period? What does it mean for recruiting?
According to the NCAA, during a quiet period a college coach may not have face-to-face contact with college-bound student-athletes or their parents, and may not watch student-athletes compete or visit their high schools. Coaches may write and telephone student-athletes or their parents during a dead period.
So, with prospective student athletes, college coaches are not permitted to have; in person evaluations, official campus visits or in person contacts. But, student athletes should be aware that written and telephone communication is permissible during the quiet period.
However, like any other Quiet Period throughout the recruiting calendar, the recruiting process does not stop. Consider the quiet period a time-out from the evaluation process.
So, student-athletes, what can you do to improve your recruiting situation right now?
First, get your highlight reel looking sharp. By now you should have a highlights from summer camps, showcases as well as previous seasons, plus some training video. Use this footage to make short highlight and skills videos that can be added to your recruiting profile and viewed by college coaches.
Next, assess recruiting goals with realistic expectations. If you’ve had your mind set on certain school but have not been contacted by a college coach don’t expect contact anytime soon. Instead, do an honest comparison of your level of play to the quality of athletes being recruited. This will help you determine a good college fit and will also point you to college coaches that you should be contacting.
Then, expand your methods of contacting college coaches. Don’t just rely on twitter to blast out your video links or show clips of getting one hit during a game. Instead, use multiple points of contact including email, text, and, if you’re brave enough, go old school, by actually making a phone call to a college coach.
Overall, during the quiet period it is important for the student-athlete to stay focused! The quiet period does not mean that recruiting comes to a dead stop. Lots of recruiting is still to come.
Is recruiting is going the way you hoped it would? Have questions about the recruiting process? Comment below or DM me. I’m glad to help.
Last week the NCAA announced another extension to the current recruiting dead period for D1 colleges. The extension is set to expire December 31, 2002. Coaches are profited from in person evaluations as well as off-campus evaluations (watching games).
For D1 colleges, the current dead period has been in effect since March. Colleges at the D2 and lower levels lifted the Dead Period restrictions in September.
At this time, D1 coaches are limited to online evaluations, email, text and social media communication.
Because, many athletes and parents lack understanding of the contact rules and regulations many athletes are put at a disadvantage and ultimately miss out on recruiting opportunities. Serious athletes and their parents need to stay informed.
For example, did you know that during the December contact period it is permissible for an authorized athletic department staff member to have in person, off campus contacts with prospective student athletes. Who is included in the scope of authorized athletic department staff member?
Other misconceptions derive from not knowing what communication is permitted and what is prohibited during the regulated NCAA contact periods. These contacts, along with evaluations, are not only restricted but must also be counted by the coach as a contact, otherwise , it can lead to a recruiting violation.
Here is a quick summary of the recruiting periods.
A contact occurs any time a college coach says more than hello during a face-to-face contact with a college-bound student-athlete or his or her parents off the college’s campus.
During the contact period a college coach may have face-to-face contact with college-bound student-athletes or their parents, watch student-athletes compete and visit their high schools, and write or telephone student-athletes or their parents.
During the evaluation period a college coach may watch college-bound student-athletes compete, visit their high schools, and write or telephone student-athletes or their parents. However, a college coach may not have face-to-face contact with college-bound student-athletes or their parents off the college’s campus during an evaluation period.
During the quiet period a college coach may not have face-to-face contact with college-bound student-athletes or their parents, and may not watch student-athletes compete or visit their high schools. Coaches may write or telephone college-bound student-athletes or their parents during this time.
During a dead period a college coach may not have face-to-face contact with college-bound student-athletes or their parents, and may not watch student-athletes compete or visit their high schools. Coaches may write and telephone student-athletes or their parents during a dead period.
So, athletes, what can you do to improve your recruiting situation right now?
Get your highlight reel looking tight. By now you should have a highlights from previous seasons on your Hudl page, plus some training video available online.
Broaden your reach with coaches you want to contact. Use more than one medium to contact coaches. Don’t just rely on twitter to blast out your Hudl link. Rely on email and text. And, if you’re brave enough, go old school, actually making a phone call to a college coach.
Stay focused! Lots of recruiting happens at this time of year. Keep in mind that the contact period is only open for 2 weeks, then its back to the quiet period until January. So be patient with the process.
Is recruiting is going the way you hoped it would? Have questions about the recruiting process? Comment below or DM me. I’m glad to help.
Last week the NCAA announced waivers requiring ACT or SAT test scores for athletic eligibility. While many student athletes celebrated a sigh of relief, despite the generous exception its time to start studying because it is still a good idea for student-athletes take the ACT or SAT.
To quickly review the recently exemption, last week the NCAA decided Division I or II athletes will not be required to take a standardized test to meet NCAA initial-eligibility requirements. This decision said is to “help ensure students have a fair opportunity to meet the initial-eligibility standard.” Why was this decision made?
Student athletes, stay the course, continue moving forward with the plan to take the ACT or SAT college entry exam. Photo by Ben Mullins on Unsplash
Again, the NCAA is concerned about “the continued disruption in secondary education due to the pandemic”. So, to meet eligibly requirements for athletic participation as well as to meet the criteria for academically eligibility for receive athletics scholarship, practice and completion in their first year the NCAA has made some concessions. Admission requirements are pretty low, 2.3 grade point average for Division 1 and 2.2 grade point average for Division II provided the NCAA approved 16 core courses are completed. But, lowering the standard and exempting student athletes from the standardized tests requirement leaves a few questions unanswered.
In total, omitting the ACT or SAT requirement does not specifically address university admissions requirements. Nor, does the exemption address how financial awards will be provided that usually are distributed as a result of high ACT or SAT scores?
So, put down the party hat and grab a chair. Its time to start studying because what isn’t addressed by the exemption is exactly why student-athletes should move forward with the plan to take the ACT or SAT.
First, to get into a college the university admission requirements must be met to get into that college. Undoubtably, student-athletes with a qualifiable ACT or SAT score are sure to have better opportunities for entry. Conversely, student athletes without standardized test scores are more likely not to meet the requirements for colleges known for higher academic standards Lets be realistic, schools know for selecting students with higher academics standards will continue to maintain this standards. Furthermore, student-athletes may be put at a disadvantage to gain entry into colleges known for higher academic standards. Consequently, student athletes aspiring to attend such schools will be expected to meet admission requirements or look elsewhere.
Next, it is no secret that a college education is expensive. So, even without ACT or SAT scores, college tuition will still need to be paid. What the NCAA generous waiver does not explain how to fill the financial void that is usually filled by financial awards provided by high standardized test scores? Keep in mind, outside of D1 football, which is a full athletic and academic scholarship sport, schools in DIAA, DII, NAIA and DIII typically stack athletic scholarship with academic awards towards the cost of tuition. Somebody will have to pay and I don’t see colleges reducing the price of admission any time soon.
The question remains, in the coming months, will athletes be presented other opportunities be made available to fill this void and to gain financial awards? Or will the burden be placed on solely on the athlete and their family? Without the funding provided by the SAT or ACT score how can student-athletes earn the extra financial awards that decrease tuition costs?
Bottom line for student athletes, stay the course, continue moving forward with the plan to take the ACT or SAT college entry exam.
Source: NCAA Eligibility Center announces flexibility in initial eligibility for 2021-22 Changes address uncertainty caused by COVID-19 August 17, 2020 11:00amMichelle Brutlag Hosick
In the mind of an high performing athlete finding ways to get better is top priority. Even when they are at the top of their game, high performing athletes look for ways to improve. The seek to find an edges and are certain that coaching can give them what is needed to break through to the next level. Today, technology allows for athletes to get great coaching from experts in the sport.
But sadly, many of athletes think they know it all and don’t need any help. Ego is like a little voice whispering lies and fills them with false confidence that no one else is good enough to help. But to get to the next level, everyone needs help. Even the greatest of athletes of all time have relied on coaches to get them to the next level.
Here are three reasons to seek a coach: 1. Coaches know first hand what is necessary to become great.
2. Coaches see the things athletes cannot see.
3. Coaches comprehend the vision so they push past the limits and on towards new levels of achievement.
Firmly, I believe that great coaches make great players. In contrast, great players don’t make great coaches. If you are willing to get coaching, don’t just go out and find any so-called coach. I encourage you to seek out a great coach.
So, I wanted to invite you to check out Reevuu, a new online coaching platform for student athletes.
Reevuu is a platform that allows players to upload a video of their practice, drills, game or highlights to the app for a certified coach to critique for a small fee. Free reviews are also available!
What’s cool about it is that the coach will review the video and provide athletes with a detailed breakdown, instruction and specific training / drills the athlete should work on based on the video they submitted.
Student athletes interested in checking out Reevuu can click here.
Coaches interested in checking out Reevuu can click here.
Today is Opening Day! Baseball is back!!! I’m so excited to see sports that today, and today only, I will be giving away a copy of my ultimate guide to writing recruiting emails that get student athletes noticed! FREE!
Every athlete needs to know how to properly communicate the information that college coaches really want to know about recruits.
My goal in this ebook is to guide student-athletes with valuable tips and easy to fill in templates they can use to write recruiting emails that get them noticed.
What is the key to writing recruiting emails that actually catch the attention of a college coaches? How do other athletes do it? And what information should be included when writing an email to a college coach?
Recruiting emails are most effective when a properly written to peak the curiosity of college coaches and get noticed.
To get your FREE copy of my ultimate guide to writing recruiting emails that get student athletes noticed text the word FREE to 480-605-4050.
Clearly, recruiting for the class of 2021 has taken on a much different timeline than years past. As most student athletes are aware, the NCAA has extended the Dead Period to September 31st. So what’s next? Lately, I’ve been getting questions about this so here are a few helpful pieces of information.
While it is true that summer evaluations have been hamstrung, comparatively, this isn’t much different than in years past because as of August 1, the Dead Period/ Quiet Period starts. At this time, college coaches may not have face to face contact with athletes or their parents. It also means that college coaches cannot watch players compete UNLESS that student athlete is actually on the college campus for a camp or college visit.
Now, following the Dead Period is the Evaluation period from September 1- November 30. By definition the evaluation period permits college coaches to watch college-bound student-athletes compete. Ideally, this will allow for student-athletes to be evaluated during Fall season sports.
Next comes early singing period staring in November 13 for sports other than football and December 18-20 for football. Keep in mind that around 5% of athletes from the 2021 recruiting class sign early. Typically, the majority of the recruiting class sign in the Spring. Further, recruits can sign until the August 1 cut off date.
What does the extensions and delays mean for student-athlete seeking to get recruited? Student-athletes should focus on the things that they can control. Photo by Fitsum Admasu on Unsplash
Give the delays as a result of covid-19 for ACT and SAT tests coupled with cancellations of evaluation related camps it is likely for a significant number of the 2021 recruiting class to sign late.
What does this mean for student-athlete seeking to get recruited? Student-athletes should focus on the things that they can control. First, the primary focus at this time is to keep preparing for the season. Stay in shape, keep up the workouts and stay hungry. Second, when school begins concentrate on getting the best grades possible. Don’t slack off or miss assignments. Take care of your academics and when the time comes your academics will take care of you. Third, it is important to be patient with the process. These contact periods are designed to slow down the process so that coaches have adequate time to scout prospects. Now that covid-19 has impacted the process it is even more important to be patine. Last, and perhaps most important during the delay, players can, and should, continue reaching out to coaches during all contact periods so that they stay on the radar.
Elite Athletes Recruiting 