http://www.foundationsportsperformance.com/

Foundation Sports Performance, 1085 Belle Avenue, Winter Springs, FL (2026)

03/21/2023

I like to think of strength as the convertible top of vertical training. It raises the ceiling on your jump potential.

Over the past few weeks, we have been taking a look at different ways on how you can train yourself to jump higher for your sport. So far, we have gone through tendon stiffness and jump technique.

As an athlete, getting stronger will increase your capacity for explosiveness. It gives you access to more potential for your legs to transfer into a powerful jump.

Although squatting heavier will undoubtedly benefit the muscles that are used for jumping, raw strength is not enough.

This is why some of the biggest and strongest people are not usually the highest jumpers. It’s because jumps are usually fast and strength is usually slow. To jump high, the body needs to exert a lot of force and do it quickly. Next week, we will discuss what type of training will allow the body to exert force quicker.

But for now, let’s talk strength. Strength can raise your ceiling as an athlete.

Lifting heavy allows you to develop a foundation of strength. And once you can turn that strength into explosiveness, you’ll be on your way to becoming a better athlete.

When training for strength, you’ll typically be training anywhere from 1-6 reps at 80-100% of your 1 rep max.

For example, if an athlete can max their squat at 315 pounds, they could start getting stronger by squatting 4 set of 6 reps at 250 pounds. Over time, this weight will get easier and easier and the athlete would lift more weight for the same amount of reps.

Getting stronger is one of the most obvious keys to jumping higher. Is it sexy? No, not really. But it works. And thats what matters.

Arman Canlas, MS, PES, CISSN, FMS
Founder and Coach at Foundation Sports Performance
904-866-9827

P.S. We have worked with many basketball and volleyball athletes of all levels to help them increase their verticals for their sport. If you’re interested in working with us to increase your vertical, send us a DM by clicking the button above.

03/02/2023

What do a jump shot, a pancake flip, and a Van Gogh painting all have in common?

They all require technique to be successful.

Over the next few weeks, I’m going to be giving you the keys that I have used over the years to help my clients jump higher.

Last week, we discussed tendon stiffness as the first key.

This week, we will be discussing the second key: jump technique.

Before we discuss jump technique, let’s look a little bit deeper into the skill of shooting a basketball. Making a jump shot can be accomplished with and without proper technique. We all know someone with the crazy, two-handed jump shot. And if you don’t know someone like that, it’s probably you 😅😂However, it’s obvious when a jump shot has been practiced over countless hours because it is typically more consistent, efficient, and effective.

Similarly, jumping higher requires sound technique in order to be consistent, efficient, and effective. Cleaning up your jump technique can make your jumps smoother, higher, and may even require less effort from you.

Improving your technique can involve working on your footwork to ensure that your strides are smooth and your foot placement is effective. Additionally, focusing on your arm swing can be helpful, as powerful arm swings can help carry more momentum and translate into greater verticality. Finally, executing everything with the right timing and coordination will make the jump more effortless.

One of the best ways to improve your jump technique is to compare it to that of some of the world's highest jumpers. I've found that volleyball and basketball players tend to have the smoothest form. During my sessions, I like to show athletes slow-motion videos of players like Ja Morant to help them see what a perfectly executed jump looks like.

Jumping higher is a goal shared by many athletes, but it takes more than just raw power and strength to achieve it. By focusing on your technique and practicing consistently, you can develop the skills needed to jump higher and more efficiently. Remember to pay attention to your footwork, arm swing, timing, and coordination, and don't be afraid to study and learn from the best in the world.

If you’re looking to take your jumping abilities to the next level, consider working with us to help you refine your technique, build strength, an improve your overall athletic performance for your sport.

Arman Canlas, MS, PES, CISSN, FMS
Founder and Coach at Foundation Sports Performance
904-866-9827

P.S. I have worked with many basketball and volleyball athletes of all levels to help them increase their verticals for their sport. If you’re interested in working with me to increase your vertical, send us a DM!

02/25/2023

How do I increase my vertical?

 Over the next few weeks, I’m going to be giving you the keys that I have used over the years to help my clients jump higher.

The first key is tendon stiffness.

First of all, our tendons are what connect our muscles to our bones. When a muscle contracts, force is transferred from that muscle through the tendon to move a joint. For example, when your calf muscles contract, force is transferred through your achilles tendon to move your ankle.

Our tendons are often compared to rubber bands. Back when I was in school, we used to pop each other on the arm with a rubber band. We used to called it a “bee stinger.” If you’ve done this before you probably know what I’m talking about. And everyone knows the thicker (or STIFFER) rubber bands would hurt the most. This is because the stiffer rubber bands would have more potential to transfer force. The same goes with our tendons. The stiffer our tendons are, the more powerful, springy, and efficient we get.

So it’s pretty simple. A stiffer achilles tendon leads to a higher vertical.

Because the tendon plays such a big role in jumping, it’s important to train for tendon stiffness and health. This is done through a few ways. A combination of extensive and intensive plyometrics, heavy isometrics, and eccentric loading are all ways to train the tendons for health and stiffness.

So that’s it. That’s one of the ways that could help you jump higher.

Arman Canlas, MS, PES, CISSN, FMS
Founder and Coach at Foundation Sports Performance
904-866-9827

P.S. I have worked with many basketball and volleyball athletes of all levels to help them increase their verticals for their sport. If you’re interested in working with me to increase your vertical, click "Send Message" or send us a DM.

02/14/2023

About 4 out of 10 people are expected to have given up on their New Year’s goals/resolutions by February. Take an inward look and ask yourself, “How have my resolutions been going? Am I one of these 4 people?”

And if you are, don’t give up on your goal just yet.  I want to propose a new way of going about your resolution that I’m confident will work this time if you honestly and diligently apply it.

Before we do this, we’ll have to change some of your vocabulary. We’ll have to change the use of “New Years Resolutions” into “New Years Executions.” Here’s why…

A resolution is a goal. It’s something you want to achieve or accomplish. A resolution requires a vision.

Now, an ex*****on is a resolution with a plan. In other words, it’s a goal with the directions to achieve it.

I love this quote by Antoine deSaint-Exupery which says, “A goal without a plan is just a wish.”

So now that we have changed your New Years Resolutions into your New Years Executions, I’ll tell you how you are going to accomplish your goals.

And it’s this: Work the Plan

That’s it. Simple as that. Just work the plan.

Come up with a plan that’s going to help you become the person that does what you want to do. Let me break that down for you. You want to lose weight in a healthy way? Gain some muscle and strength without increasing your body fat percentage? Put some inches on your vertical without adding some years to your knees? Perfect.

Now think about the person who has already done that. What do they do daily? Become that person. Come up with a daily/weekly plan that will help you become that person and work that plan until the wheels fall off. And watch the difference that it will make for you.

And if it doesn’t work? That’s fine. That happens. I love this quote that says, “if the plan doesn’t work, change the plan not the goal.”

So that’s it. Come up with your plan. Pivot if you need to pivot. But just work the plan.

Arman Canlas, MS, PES, CISSN, FMS
Founder and Coach at Foundation Sports Performance
904-866-9827

P.S. I create plans for athletes to get more explosive and athletic while staying healthy for their sport. I also help adults become more capable human beings inside and outside the gym.

02/06/2023

“The Most Overlooked Performance Supplement”

One of the most overlooked or misunderstood performance “supplements” that you is sleep.

That’s right, something that you have access to without having to spend a penny. Well, unless you don’t have a bed. In that case, you’ll have to spend much more than a penny.

You may have heard that you should be getting at least 8 hours of sleep per night. If you’re like me, you’re lucky to get 8 hours on a weekend. Trust me, I get it. We’re all busy and we all have stuff going on.

But sleep has some pretty big benefits on performance. Sleep loss the night before exercise or a game could lead to negative effects in strength, endurance, strength-endurance, and skill (Craven et al., 2022). Poor sleep can also lead to immune system dysfunction and decreased cognitive performance.

I hope by now you’re reflecting on the quality and quantity of sleep that you’re getting. Because it clearly makes a difference.

Last week, I received a question that was along the lines of “If I got a bad night of sleep, should I continue with my workout or focus on sleeping?” Honestly, I thought this was a pretty funny question. Try telling your coach or boss that you should skip out on today’s practice or day of work because you got a bad night of sleep last night.

You’ll have to continue with what needs to be done for the day, but you’re going to pay for it when your body and mind are more tired/fatigued than it usually is.

Long story short, don’t overlook your sleep. Don’t look for the magic supplement or secret trick when it’s sitting right there in front of you. There are some serious benefits that you could be missing out on.

Have a great day! Jesus loves you,

Arman Canlas, MS, PES, CISSN, FMS-L1
Founder/Coach at Foundation Sports Performance

I train athletes and adults online and in-person in the Orlando area to be more explosive, athletic, and capable people. If you’re interested, visit our website or click “Sign Up” to get started.

12/21/2022

Do you want to level up your athleticism?

It's important for you to start from the ground up on a firm foundation. Coach Arman Canlas is trained to use the Functional Movement Screen, which will evaluate your movement proficiency and provide a score.

From there, we will use a program designed to improve on your weaknesses and build athleticism from the ground up.

Interested? Visit https://my-business-105218-108592.square.site/ to book your FREE performance assessment with us.

06/30/2022

Na’J Finnie () is getting basketball strong! 🏀💪🏼 And adding to his vertical jump (+2.6”)

From day 1, I told Na’J, “it isn’t going to be sexy or flashy, it just takes honest work.” And he bought into the process.

In just 30 days of honest work, Na’J has put on some lean muscle, sport-specific strength, and added almost 3” to his vertical.

If you’re a basketball player in the Orlando, FL area and are ready to build explosiveness while managing your joint injuries, visit the link in my bio to schedule your free assessment. Let’s put in some honest work.

06/28/2022

How can you maximize the rest of your summer?

By accomplishing the athletic goals that you set out for at the beginning of the summer!

To become a stronger, faster, and healthier athlete, get started with your FREE assessment through the link in bio. We’ll start with an InBody Test to give a comprehensive analysis of your muscle mass and body fat percentage.

06/16/2022

ATHLETE SPOTLIGHT

Meet Andrew Broome, Hagerty HS 2023

“While I was training with Coach AC, I not only achieved my physical goals, but learned how to further improve myself afterwards. He was a great teacher for both mental and physical qualities.”

Suggestions: “Coach AC knows what he’s doing. Pay attention to why he has you doing certain workouts, because then you’ll learn the stuff and not just act it out.”

11/06/2021

The Pro Agility (5-10-5) measures an athlete’s ability to decelerate, change direction, and accelerate. This is just one of the ways that we test someone’s athleticism.

At the end of the day, improving in the Pro-Agility does not directly mean you will be a better player. Sports involve so many things, including skill, reaction time, IQ, etc. Improving your Pro-Agility just means you are quicker, which will obviously improve your game indirectly.

Focus on improving your measurables, but remember it will never substitute for your skills work.

If you want to become quicker, more explosive, or stronger, drop a 💪🏼 in the comments to get started with your free assessment.

10/29/2021

SWIPE⏭

Our new crewnecks are in! Featured in a grey colorway with the white F letter logo.

We also finally have a new color in the FSP Performance Tee. Available in both black and (long-awaited) white.

Click the link in bio to get yours!

Foundation Sports Performance

03/21/2023

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