Most make you tired, some make you good. Only we make you Elite!

Speed and Agility

What a Great Week at Anthony Becht Football Camp

Elite Training LLC, had a great week as part of the Anthony Becht Football Camp at Bonner High School. The weather was great this year, the kids were excited to work hard and learn. With the talented Pro-Football Player Anthony Becht so involved, of course it was successful. I took this opportunity to teach and of course to learn new techniques from my fellow cliniciers, including Anthony Becht.

Elite Training was in charge of the Speed, Agility and Fitness Station. We concentrated on techniques to benefit youth football players.  This was a great opportunity to meet new dynamic people to learn and grow from, all in order to be better for my clients.

It meant a lot for Elite to have the opportunity to participate and teach the kids who came out for a great session. We take it serious to act as good neighbors and contribute to future athletes, and this was such a great opportunity for that. We look forward to participating again next year.


New approach: Functional Training and Football

Functional Training is a training system that we have used for a long time at Elite Training with our athletes. We have used it with our clients/athletes that we train with great results! Training should mirror competition to make valuable improvements in your speed, strength and conditioning in your sport. The NFL is now just starting to use this system vs.  the old idea of “grip and rip it!” or “Bigger, Fast, Stronger”. The idea of JUST the bench press, squat and deadlift are falling to the way side for kettlebells, bands, flexibility and cross training as the core of your training plans in the off season. Please read the article that is linked  to the picture above and I hope that you enjoy it as much as I have.

Last Tennis Camp Update!

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This week marked the end to a fun summer at the DVTA
Villanova tennis summer camp! This was the last week for our summer training.
We were in the last phase of our training program, the sport specific
performance phase. We had the task of delivering a solid workout while keeping
it fun. It turned out to be a great last week of training for the players and a
perfect cap to great summer program, despite some bad weather on Thursday.

Tuesday: We started with our normal active dynamic warm-up to get the
player’s bodies ready for the work ahead. First up was our lateral tuck jump
into a turn and change of direction sprint. The players alternated facing the
net and facing away from the net for 3 times each direction. After performing
8-10 tuck jumps the players blasted into the sprints. They changed direction at
the center line of the service box, back to the starting doubles line, across
court to the far doubles line, and finally back to the starting doubles line.
They decelerated and held a low squat position for 5 seconds. After a couple
minute break for water it was time for our main drill. For this drill the
players worked on moving laterally through shuffles and ladders into a ball
feed. They moved to the left on the first ladder performing different footwork
drills. They then circled around a cone right into right side shuffles, around
a second cone into left side shuffles, and then back to the right with another
ladder. Finally, they sprinted up and across court for the ball feed. The feeds
were “bad.” I put quotations around bad because really the feeds help in
several good ways. Some feeds were high, some were low, some were fast, and
some were slow. By throwing the feeds out and away from the players, they had
to break into a full sprint in order to make it to the ball. Reacting to the
different feeds helps the players learn to adjust their bodies to hit the ball.
This is helpful in a match where the players can’t always perfectly predict
where the ball will make contact on their side of the court. It makes for
easier adjustments in crucial game situations. It also works on reaction time,
coordination, balance, and stability.

Thursday: Strong storms Thursday morning made for wet courts and a
half hour delay. The pros and DVTA staff did a great job using the rollers to
dry the courts. The rain made the surface of the courts very slick so
unfortunately to avoid injuries we couldn’t do any drills or exercises
involving cuts and sprints. After a long active dynamic warm-up the players
went through a quick circuit 3 times, made up of pushups, davies taps, leg
lifts and mountain climbers. After the circuits it was time to have some fun
and end camp on a happy note. I broke the players into groups of 3-6 players to
play agility ball. The game is played with a reaction ball. It looks like
several small balls fused together. When the ball makes contact with the ground
it bounces in different directions forcing the players to quickly react to
catch the ball. The slick surface of the court actually added to the games. It was
slippery and harder to maneuver and forcefully push off of the court. The kids
all played great and had a fun time!

Working with these kids this summer has been nothing but a
pleasure for me. I have watched each player grow as an athlete, as a tennis player,
and as a person. The results have been undeniable. They are faster, stronger,
and more explosive then they were 3 months ago. I am extremely excited to work
with these athletes again in a few weeks at DVTA and take their game to another

Rugy Team Conditioning

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For the 3rd year in a row Elite Training LLC. is the Speed, Strength and conditioning coaches for the Philadelphia Woman’s Rugby Team ( ). After we performed a team wide evaluation. We have began training the team to build up their weakness and make their strengths stronger for the upcoming season.  After being rained out last week were able to get a tough conditioning workout at the steps of the Philadelphia Art Museum.

We met the team at the steps at 7pm and got things started off with our ADW.

Next,  we began the main part of   the workout with 2 mins. of arm swing drills. Then, we went into core work and our interval ladder sprint sets. The AB work consisted of  30 seconds goes, followed by 8 sprints up and down the Philadelphia Art Museum steps. The team was to focus proper arm swing, knee drive and skipping at  every other step going up.  On the way down they were to stay relaxed and have quick feet, hitting each step on the way. We continued the workout above but dropped 2 laps each set until we got to zero. The ladies only got to enjoy 1 min. of rest between sets.

After a 2 min. rest we started to work on balance by single leg hoping up each step with arm swing being vital to having enough power to climb the steps. After each set we went into 30 seconds of plank push ups. This continued for 3 sets with 2 mins rest before starting the next part of the workout.

Unfortunately, the weather was look pretty scary, but we were able to squeeze in a cool down with an AB set right before the skies opened up and cut our session short!

Check back in next week when we continue to train the team!

Usain Bolt: Case Study In Science Of Sprinting

Cool article! Though that I would share.

Click picture to get to the link.

Tennis Speed!

For the 3rd year in a row Elite Training has been invited back to be part of the Bryn Mawr Delaware Valley Tennis Academy Summer Camp at Villanova University (  We train 3 groups for 45 minutes each every Tuesday and Thursday in Tennis Speed, Strength and Conditioining. Despite the hot weather things are going great at the camp and the kids are getting better each workout.  During the 1st couple of weeks of camp we did pre-testing and placed the athletes in the proper groups based on ability.

After the testing and in conjunction with the DVTA Pro staff we have designed a tennis specific Speed, Strength & Conditioning Program that rotates through 3 phases: Pre-hab, Transitional and Performance Phases. Each of the groups have been over achieving in each of their training phases!

Check back in for workout updates, pictures and video from Anthony at the camp.

For our Female Athletes!

This is why the 1st thing we teach to new Sports Performance clients  is proper (soft) landing of the foot and deceleration. Everyone wants to learn how to be a faster athlete in competition but you have to be safe in training that makes the differance! Enjoy!

Click the picture for the article: