Author: Dusty DeStefano

No sport demands as much from its players like football does. These demands are not only physical, but emotional and mental as well. It is with this in mind, why I feel the success of any football team begins in the weight room. The weight room is where the focus and concentration will be on improving an athlete’s physical abilities so they are more prepared for the demands of the upcoming season and are less susceptible to injury. In addition, team morale and self-esteem are also enhanced which increases an athlete’s chances for success. Over the years in testing football athletes in many…

Throughout my many years as a competitive athlete and sports performance coach, I have read numerous articles, books and watched many videos with the intention to better my performance and master my craft. I will be honest with you, I got caught up with many of the gimmicks out there in the market. However, no matter what I did, I kept coming back to the same four things. The Four S’s is the secret formula to my success. If you perform them, you will see results and improve your performance. What are the Four S’s? Strength Training Speed Training Stretching…

I have spent many years training all levels of athletes, from youth leagues all the way to highly skilled professionals. It has given me the opportunity to learn from trial and error and sharpen my craft. I have spent numerous hours studying in the classroom and have read hundreds of the top trade journal publications. In a nutshell, my goal as a strength and conditioning professional is simple. Evaluate! This means to do a thorough needs assessment of your athlete. The evaluation should consist of many of the physical attributes needed for success in their particular sport. Once you have…

The use of weights for improving one’s ability in baseball is now largely accepted by the country’s leading coaches. It wasn’t always so. Until the last 20 years, there was a significant refusal to recognize the value of resistance training for baseball. The opinion being held that strength training would slow their athletes down and make them muscle-bound. Now, due to all the research and scientific information available, there is no doubt at all that this is the age of the weight trained baseball athlete. Any athlete who implements a proper strength and conditioning program will become stronger and be able…

In order to increase your speed, you must increase your length of stride and increase the frequency of each stride. The main purpose I’m typically concerned with is the increase of the athlete’s length of stride. This can be facilitated with an increase of leg strength. Leg strength can be increased by a series of weight workouts targeting the legs. Resistant type running includes exercises such as harness running with a weighted sled or towing a partner, uphill running, stadium steps and bounding drills. An increase in length of a runner’s stride by one inch per stride will improve his 100m…

Muscular strength is one of the main facets for success in the sport of football. It is also one of the easiest areas to improve upon. Greater strength will not only improve an athlete’s performance on the field, but it will also strengthen the ligaments, tendons and muscles for increased support which will reduce the potential for injuries. Another plus is the increase of flexibility of the muscular system when weight training exercises are performed correctly, through their full range of motion. Simplicity is important for a successful strength training program. Studies have shown that in order for an athlete to increase…

A beginning golfer struggles with the basic strokes, angles, and frustrations of failure. The intermediate golfer grapples with the complexities of a game he thought was within reach of mastering. The advanced golfer thinks not only of refining his or her shots and strategies, but of unlocking the secrets that can make their play brilliant. Here are some general “Do’s and Don’ts” for improving your golf game! Tip #1 For Improving Your Golf Game – KNOW YOUR GOLF GOALS A player without a game plan is like a hockey player without skates. Consider the skills and strategies that will help…

In our quest for better health, a richer life and perhaps a more attractive appearance, we look for an efficient and quick method to lose weight. When you read a magazine or watch television, there are numerous ads for “quick fix weight loss” products. Whether it’s a piece of home exercise equipment or a new revolutionary diet, the lure of a magic cure that does not require much effort to lose those extra pounds in a short amount of time will always attract the gullible and lazy which generates huge profits for the company promoting it. The reality is there…

One of the latest cultural trends in the 21st century has become the regular use of indoor tanning beds which helps to keep up a golden appearance. In our society today, being tan supposedly enhances an individual’s level of attraction, in both positive and negative ways. However, people need to consider the truth behind tanning beds. While many doctors and dermatologists shun the usage of tanning beds because of the damage to the skin, fewer people are examining the dangers tanning beds can cause to the eyes. According to Ken Marlborough, author of “Tanning Beds and Eye Damage: What you…

In the problem solving process, there are three basic components to consider. They include documenting the problem, providing a solution or solutions, and providing an evaluation. These steps are the foundation for my strength and conditioning programs. In this article, I will discuss each step in the problem solving process and how it can be used in your programs. Document the Problem This is the first step in the problem solving process. It is the part of the process where the problem is stated. Before documenting the problem, proper research must be done to first see if there is a problem and…