Xzavier Edson

MS, CSCS
Exercise Science / Old Mountie

[Keith Stepter II, PT, DPT, CSCS, CMFA-L1 @the_virtualSC]

Every high school football team in America will soon begin their summer workouts.

I’m here to discourage as many coaches as I can from having their players run 20 110s as I possibly can.

Player health > “We’ve always done this”

[Malorie Henderlong @MalorieHendo]

Girls are 2–8x more likely to tear their ACL than boys.

But it’s not because they’re “fragile.”

👉 Let’s talk about what actually drives risk.

[Joe Aratari @JoeAratari]

What is agility?

Reactive component needs to be there!

[Xzavier Edson @XT_Edson]

@timkettenring 🤝. Particularly like doing Speed and Jump development on own day, and developing lactic capacity through drill work other days. Check a lot of boxes with energy system and physical development putting lactic work on a CoD emphasis day

[Xzavier Edson @XT_Edson]

@timkettenring I mean, you need to raise the ceiling to improve quality of the floor, and you need to raise the floor to get the most output from the ceiling. Both important for improving performance, appropriately train for each quality 🤷🏻‍♂️

[Xzavier Edson @XT_Edson]

@pbasilstrength Power

[Xzavier Edson @XT_Edson]

@jmolivalozano FOOT

[Xzavier Edson @XT_Edson]

@colton_raetzman @TroskyTeams @AZPreps365 Congrats on putting in all the hard work to receive this! 💪

[Gerry DeFilippo @Challenger_ST]

Cliche tweet… but

What athletes think they need:

- Foam rollers
- Massage guns
- Cryotherapy
- More stretching
- Recovery work

What they actually need:

- To eat breakfast
- Drink more water
- Sleep enough
- Take off days
- Not play sport year round
- Strength train in-season

[Gerry DeFilippo @Challenger_ST]

What athletes think they need:

- Massage guns/recovery work
- Pre-tryout training classes
- Full exhaustion every session
- Daily training

What athletes actually need:

- Hydration, sleep & nutrition
- In-season training
- Proper rest between sets
- 3-4 QUALITY weekly sessions

[Coach D @CoachDaniels06]

If you want to be recruited by college programs. Here is a guide to use for what kind of skill set you should have by position.
#FreeGame

[Tread Athletics @TreadHQ]

Improving layback for pitchers 🧐⁠
⁠
Some favorites to help open up the shoulder ⬇️⁠
⁠
1. Posterior cuff tissue work⁠
2. Subscap tissue work (ball/hand)⁠
3. Pec minor tissue work (BB smash)⁠
4. T-spine extensions⁠
5. Side-lying t-spine rotation w/ reach⁠
6. Axial shoulder rotations⁠

[Joe Aratari @JoeAratari]

In season logic:

Strength residual last about a month.

Aerobic fitness lasts about a month.

Speed residual last about a week.

Every 10 days your team needs to hit at least one strength based out a week.

Every week your team needs to do at least one max effort, speed session a week.

Every day, your team does not need to condition. Games and practice drills take care of that.

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

A female athlete who weighs 125 pounds needs >2,400 calories per day. Many female athletes are eating close to 1,600-1,800 some knowingly and others unintendedly.

⭐️Remember, athletes don’t diet and exercise.

Athletes fuel and train.. to be clear.. student-athletes NEED more nutrition than their non-active counterparts playing video games after school.🙃

Especially female athletes at a young age that are still developing their bones, brain, and muscle tissue!

🚨If you’re worried your young female athlete is not properly fueling you shouldn’t “wait for things to get better”.

Female athletes who under-eat key bone-building nutrients like calcium, vitamin D, B12, protein, carbs, and overall calories are at risk for:
✖️Stress fractures, injuries, poor development
✖️Poor mental health/anxiety/depression
✖️Missed/lost period known as amenorrhea
✖️Disordered eating/poor cardiac function and DEATH if left untreated

Many young female athlete’s low intake/poor relationship with food will go untreated and carry into adulthood.

🚨PLEASE get yourself or your child/athlete help. DO NOT WAIT.If you’re a coach, school, parent, or university looking for sports nutrition resources for your athletes let us help you!

[Eric Cressey @EricCressey]

Play town ball, spend $3k on a family vacation, and put the other $18K in the market. And he'll still get seen, if he's good enough.

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

If your 16 YO student athlete isn’t willing to make his or her own meals and get to bed on time they don’t really care about being elite. Seriously, if a 16 YO who has a license, has a cell phone, spends hours a day on social media and drives one of your vehicles they should absolutely be able to structure a routine to supports their goals.

Summer isn’t a time to goof off it’s a time to dial in your nutrition, sleep, hydration, training, and habits. Don’t claim you want to be great and want a D1 scholarship yet have a work ethic consistent with intermural sports.

Tough love from me today.. there’s a lot of hard working athletes out there hungry to get better and they will outperform those who relied on “talent” this summer. Champions are built in the offseason.

[Joe Aratari @JoeAratari]

Conversation with one of the athletes parents I work with online.

Her Dad:

"Doing the speed work you program is ironic. We go to the turf, warm up, do our skips, bounds, pogos etc...do our speed work and we leave. We aren't there long or are huffing and puffing. We notice other athletes running loads and are tired and we aren't. We sometimes think we aren't doing enough but she's getting faster and it shows on the field."

This is going on summer #2 with this athlete. She is also one of the countries best D1 lacrosse players. Yes...if this mentality and approach works with someone already athletic...it will work for MS/HS kids.

This is to simply say....

Do speed work in low volumes. And when fresh.

Real speed work is not about crushing your athletes with pointless drills and volume.

You will get faster.

(Full disclosure, she already came in to my training incredibly athletic, skilled and had a great foundation. We just looked at what she needed to improve at and focus more on. Speed work was one of them.)

[Xzavier Edson @XT_Edson]

@Coachgriffin88 Both hands same time- Prone Shoulder CARs

Alternating hands - Alternating Prone Shoulder CARs 🤷🏻‍♂️😅

[Eric Cressey @EricCressey]

Many teenage athletes are looking for the secret exercise or program, but they really ought to recognize that the best kept secrets are actually high-quality nutrition and sleep when these things are heavily overlooked by so many young athletes. Instant competitive advantage.