By

Cassie Reilly-Boccia
Do you feel like you’re swinging hard but the ball is going nowhere? Is ‘warning-track-power’ your nickname? Do you feel like if you ever do get a hold of a ball it gets pulled foul? Then you may be suffering from a lack of backside power… In hitting, there are three main components to developing...
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 Case Study: This hitter presented with some backward sway in the loading phase and excessive drift during the initiation phase of her swing. It was observed as the head or center of mass sliding forward throughout the course of the swing thus preventing a quick bat path from the end of loading to contact....
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“STOP DROPPING YOUR BACK SHOULDER”  No. Stop saying this, we are all better than this. Raise your hand if you’ve heard a parent or coach yell to their athlete, “Stop dipping your back shoulder!” It seems that if we correct the back should dip then all will be okay in the world. However, there are...
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Do you feel like you’re swinging hard but the ball is going nowhere? Is ‘warning-track-power’ your nickname? Do you feel like if you ever do get a hold of a ball it gets pulled foul? Then you may be suffering from lack of backside power… In hitting, there are three main components to developing power...
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Who Do I look up to? Check out the worksheet attached to this page in order to begin developing bulletproof confidence. It is important to work your way through the worksheet from the top down – no cheating and going to the end of the sheet! First, pick out three people that you look up...
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Just about every lesson we’ve ever coached or completed as an athlete has had some component of tee work and front toss work. Both of these exercises are common in pre-game warm-up routines from the little league level all the way up to the pros. So, what is the difference between each exercise? Before we...
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Quite the title, huh?   If you have any involvement in the sports science world, you are well aware that females have a higher incidence of ACL tears than males. In fact, women are 3-6 times at a greater risk for tearing their ACL than men. For years, researchers, coaches, athletic trainers, doctors, and professionals...
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Why are men typically stronger and faster than women? There is a multitude of differences between the male and female anatomy that account for strength, power, and endurance differences. However, where most people like to attribute these differences to gender alone, the main reason for these discrepancies is due to hormones and muscle mass distribution....
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5 Tips for Dealing with Adversity: Here are our 5 tips for dealing with adversity we utilize with our current athletes: 1. Fake it until you make it – I always heard great athletes say they were confident all of the time. I had a hard time relating to this feeling because I was struggling so much at...
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Recovery From a Knee Injury Caroline Garti (Senior Varsity Lacrosse Athlete at Yorktown High School) – Lafayette College Brian Reda (Senior Varsity Lacrosse and Football Athlete at Pleasantville High School) – Fairfield University Describe your knee injury and how it happened. Caroline Garti: I remember being really confused and thinking, ‘Oh, not ACL, I just...
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Athletes Warehouse coach, Cassie Reilly-Boccia sat down with AW athletes, Ashley Stilo and Rilea Fusco. Ashley and Rilea both played high school lacrosse at Yorktown together before going on to start their collegiate careers. Ashley is now a sophomore at Virginia while Rilea is a freshman at Syracuse. Both athletes are extremely dedicated to improving...
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This article is a review of a seminar in Boston, MA regarding improving pitching performance and injury prevention in pitchers. A Review by Cassie Reilly-Boccia What’s up AW geniuses. Recently Coach Brandon and I hopped in the car and drove up to Boston, MA to learn more about baseball pitching. If you know anything about...
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by Cassie Reilly-Boccia So many of us ask each other what we’re thankful for around this time of year. As I sit and reflect upon all I have to be grateful for, I can’t help but find my mind circling back to our family of athletes at AW. With this being on my mind, I...
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This article provides twelve exercises to improve sprinting speed in athletes, as well as other information regarding how to sprint faster. by Matt June Stiff Leg Deadlift This exercise is very specific to sprinting as we are eccentrically loading the hamstrings/glutes and quickly driving up through hip extension.  Beginners to this exercise start lighter and...
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This article is about lacrosse exercises to improve performance. by Jack Gladstone Front Squat We utilize the front squat for training lower body strength as well as to challenge the midline control of the athlete. The movement promotes stability through the pelvis, lumbar spine, thoracic spine, and abdominals. By loading the barbell in the front...
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This article outlines 10 exercises for softball athletes to increase performance. Single Leg Landmine RDL Balance is a form of strength. Being able to complete a unilateral hinge movement while maintaining proper scapula stability will strengthen components necessary for a softball athlete to minimize the risk of injury in their sport. These unilateral movements will...
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This article has 5 drills that will improve your hitting in softball. Begin by facing the pitcher with both feet while having the upper body emulate the positioning of a normal stance for hitting in softball. Without utilizing the lower half, allow the hands to slide into the correct slot and drive through the ball to...
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AW Geniuses, It’s that time of year again. Winter is officially upon us. Although the leaves have not fully vacated the trees and there is no sight of snow for (hopefully) a long time, the winter season at Athletes Warehouse started last week. This point of the year is marked by time our teams begin training...
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Dear AW Geniuses, We have officially logged two weeks in the books for team training, winter 2016. With so many athletes in our building at one time, our community (athletes, parents, coaches, and other professionals) often ask, “How can you possibly train your athletes with the proper personalized programming and coaching that is needed in...
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Movement progression is something that we use within training cycles and programming in order to ensure an athlete can properly complete a main lift. For example, if the objective of the day is to get a youth athlete ready to back squat, we are going to program the main lift first and work backwards from there....
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by Cassie Reilly-Boccia ‘It almost feels like game-day.’ That was the first thought that crossed my mind when I woke up on the morning of the Toss Daddy Open – a USAW sanctioned Olympic Lifting Competition hosted at Athletes Warehouse on June 14, 2015. I grew up playing softball my entire life and enjoyed the opportunity...
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PURPOSE: To explain the importance of strength training for a youth FEMALE athlete and debunk myths that still exist about women getting ‘bulky’ if they lift weights. POINTS OF EMPHASIS: Strength training can and will prevent injury for female athletes. How the perception of the female athletes is seen both in society and within themselves....
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by Cassie Reilly-Boccia Happy New Year AW Geniuses! As the 2014 year comes to a close, I wanted to talk briefly about resolutions and setting goals being that this is the common theme during this time of year. There are plenty of articles out there that explain, “10 Best Ways to Pick Your New Year...
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RECENT POSTS

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