Driving Force Sports Performance

06/05/2026

Back training the lacrosse teams! Last night it was a young team from The season is relatively young and these boys are off to a good start.

05/27/2026

Isometric holds are a game changer for building strength and durability. These underrated exercises improve muscle control and enhance joint stability, making them essential for athletes. Incorporating isometric training can lead to better performance and reduced injury risk. Explore the benefits of isometric holds and elevate your training regimen today!

05/09/2026

In team sports, speed is just one piece of the puzzle. To truly excel, athletes must master the art of quick braking and re-acceleration. Incorporating plyometrics, technique drills, and strength training into your practice can significantly enhance an athlete's performance. Interested in developing a better braking system? Let's connect!


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Email from Driving Force Sports Performance What can they do to develop a good braking system?   You're Fast But How Quick Can You STOP? For Team Sports, Speed Is Only Good If You Have A Good Brakes 

05/06/2026

The other day I trained a 10-year-old whose dad wanted him to get faster—but the kid had little to no athletic background. Good thing it was a one-on-one session, because we had to start from scratch. The focus wasn’t speed yet—it was learning basic movement patterns. I’ve said it before: kids don’t just go outside and “play” like they used to, and it shows.

Here are four basics we worked on:

A-Skip – great for coordination. We started with simple skipping, then built up to higher knees and syncing arms and legs. That coordination piece was the toughest, so we even slowed it down to walking before progressing.

Carioca – looks simple, but it’s not. With him, it was all about learning the pattern—crossing over and behind—before adding any speed.

Squat – a challenge at any age. We worked on keeping the chest tall with feet just wider than shoulder-width. Brand new movement for him.

Forward/Walking Lunge – introduces single-leg strength. We aimed for both knees at 90 degrees, but even getting halfway down with good form was a win. Strength will come with time.

We did more, but even the warm-up took time. Every kid is different, and not all get the same exposure. That’s the key—exposure early, and if not, meeting them where they’re at and building from there. Put them in a position to succeed!

05/03/2026

The thing about speed and most team sports, it is only effective if there is a good braking system to go along with it. Acceleration and top speed and be worked on. Speed-endurance and conditioning can be enhanced. It is the braking, stopping, then re-accelerating that can separate the athletes.

That is one thing we will go over, as speed comes from a multiple of attributes that we will start to cover on Tuesday. Plyometrics, strength and correct technique all contribute to speed. But for many team sports, speed is only good when it can be re-applied...after quickly slowing down or stopping, then changing directions.

Track sprinters don't need to slow down or stop. But athletes in team sports have to be fast in a variety of ways. They have opponents to dodge and change directions.

For changing directions, and keeping their speed as high as possible, athletes need to minimize extra, unneeded movements, to keep smooth transition from left to right, right to left, forwards to backwards or backwards to forwards. Come learn to brake effectively, so you can start back up again and let speed be the game changer!

05/01/2026

Who’s ready to get faster??!!

04/30/2026

Staying active ≠ being in shape for sport

Non-athletes: focus is general health and daily life
Athletes: need performance-based training

Non-athlete goals:
- Lose a few pounds
- Keep up with kids
- Feel good during daily activities (walks, chores)
* Main focus: consistency and movement (walking, gardening, light activity)
* Why inactivity matters - As activity drops, everyday tasks become harder
* General movement is enough to maintain baseline health

Athlete reality:
“Just being active” isn’t enough to compete

- Sports demand speed, power, and repeat effort
- Applies across sports like hockey, tennis, soccer, lacrosse
- Aerobic vs anaerobic (quick breakdown)
- Aerobic = with oxygen → steady pace (e.g., long runs)
- Anaerobic = without oxygen → short, intense bursts (e.g., sprints)
* Most team sports are primarily anaerobic
* Aerobic training can still help recovery

Step 1: Build anaerobic fitness
Train for short, explosive efforts
Focus on high intensity, not just duration
Step 2: Train for your sport (game shape)
Understand work-to-rest ratios

Example from hockey:
~45 sec shift
~2–3 min rest

Why steady sprinting doesn’t work - Game play isn’t constant effort
It’s repeated bursts: go hard → recover → repeat

* Better training approach:
- Sprint 5 sec → jog 10 sec
- Repeat for ~1 min
- Rest 2–3 min
- Perform 5–8 sets (ideally late in workout)

Key takeaway:
Every sport has different demands
Match your training to how the game is actually played - Bottom line
Don’t just stay active… TRAIN with purpose

04/27/2026

Next Monday at 4pm - Oakes Park!!! Building STRONG and FAST athletes!!!

04/26/2026

Speed isn’t just something you “have” — it’s something you build.

A lot of athletes think getting faster means just sprinting more. In reality, speed comes from developing multiple qualities that all work together:

⬛ Strength
This is the foundation. The more force you can put into the ground, the more speed you can create. If you’re not building strength in the gym, you’re limiting your ceiling.

⬛ Technique
You can be strong, but if your mechanics are off, you’re leaking speed. Proper posture, arm action, and body angles all matter. Efficient movement = faster movement.

⬛ Acceleration
This is your first few steps. How quickly can you go from 0 to full speed? In most sports, this is what separates athletes — being explosive right away.

⬛ Top Speed
Once you’re moving, can you keep building and actually hit another gear? Top speed work is often ignored, but it’s a key piece of becoming a faster athlete.

⬛ Braking / Deceleration
Speed isn’t just about going — it’s about stopping under control. If you can’t absorb force and slow down properly, you won’t be able to move efficiently or stay balanced.

⬛ Change of Direction
Sports aren’t linear. You need to be able to plant, cut, and redirect your speed without losing it. This is where control meets athleticism.

Too many athletes focus on one piece and ignore the rest.

If you want real speed:

Build it from the ground up. Every piece matters!

Email from Driving Force Sports Performance Want Your Young Athlete To Get Faster? Unleash Your Speed You Want Your Young Athlete to Get Faster? Training Starting Tuesday May 5, 4pm @ Oakes Park Speed

04/24/2026

Speed isn’t just about running fast in a straight line—it’s about how quickly and efficiently you can move, react, and control your body in game situations. Here are the key pillars of effective speed training, along with the real performance benefits:

🔑 Key Points in Speed Training
Acceleration Mechanics
- Focus on powerful first steps, forward shin angles, and driving through the ground
- This is where most game-changing speed happens (0–10 meters)
- Proper Sprint Technique
- Tall posture, relaxed upper body, strong arm drive
- Efficient mechanics = less wasted energy and more top-end speed
- Strength & Power Development
- Lower body strength (glutes, hamstrings, quads) + explosive work (jumps, sprints)
- More force into the ground = more speed out of it
- Change of Direction (COD)
- Deceleration control, plant angles, and re-acceleration
- Teaches you how to stop and go without losing balance or speed
- Reactive Agility
- Training with unpredictable cues (visual or auditory)
- Builds real-game quickness, not just pre-planned movement
- Mobility & Stability
- Hip, ankle, and core control
- Better range of motion allows for cleaner, more powerful movement
- Consistency & Intent
- Speed must be trained fresh, with max effort and full recovery
- Quality over quantity every time

⚡ Performance Benefits
- Escaping Positions Quickly
- Faster first step gives you separation from defenders or tight spaces
- Critical in both offensive and defensive transitions
- Changing Directions Efficiently
- Stay in control while cutting, pivoting, or reacting
- Less time wasted, more effective movement in chaos
- Being First to the Ball or Puck
- Explosive acceleration and reaction time give you the edge
- Often the difference between winning and losing possession
- Being First Back Ready to Defend
- Speed endurance + efficient mechanics help you recover