SDP1 WINTER 2024_25’ DEC/JAN TRAINING IS NOW AVAILABLE FOR REGISTRATION!

<< WELCOME TO SDPERFORMANCE1. Each athlete will receive a comprehensive performance skillset specific to their age, sport and developmental level. In acquiring this new skill set, they will be able to apply it to their sport sport,role and position throughout their season. We look forward to working with your aspiring athlete.

In arrival ,parents are welcome to watch from behind the glass windows or you may wait in the lounge area downstairs Thank you for your support.

Look forward to seeing you there!

COED HIGH SCHOOL (DEC/JAN)

SATURDAYS 100-200PM> starts 12.7(ends 1.25_7 sessions)

REGISTRATION DEADLINE: NOV 25

cost:$210( minimum group of 6 )

click link below to sign up & view details

https://forms.gle/tHsXv61bHSBLi6hw9

**group price subject to change based on total number of participants

COED MIDDLE SCHOOL( DEC/JAN)

WEDNESDAYS 500-600PM> starts 12.4(ends 1.29_25_8 sessions)

REGISTRATION DEADLINE: NOV 25

cost:$240 (minimum group of 6)

click link below to sign up & view details

https://forms.gle/S6ZczEFref7usr1u5

**group price subject to change based on total number of participants

GIRLS HIGH SCHOOL ( DEC/JAN)

SATURDAYS 1100-1200PM> starts 12.7 (ends 2.1_24_8 sessions)

REGISTRATION DEADLINE: NOV 25

cost:$240 (mimimum group of 6)

click link below to sign up & view details

https://forms.gle/oiUz4XGKi5tAfdK39

**group price subject to change based on total number of participants

COED PRETEEN 8-11yo ( DEC/JAN)

THURSDAYS 600-700PM> starts 12.5 (ends 1.30.25_24_8 sessions)

REGISTRATION DEADLINE: NOV 25

cost:$240 (mimimum group of 6)

click link below to sign up & view details

https://forms.gle/GYLzgNxD3Yc3pQ9s9

**group price subject to change based on total number of participants

CLICK THE LINK BELOW TO PURCHASE YOUR OWN SDP1 PERFORMANCE SHIRT- 3 COLORS!!

https://forms.gle/nPydcF7KaJrogm3YA

4 EXERCISES TO OPTIMIZE GAME PERFORMANCE

SDPERORMANCE1 presents 4 exercises to add to your warmup to boost peak performance. Use this program as a optimize stability, mobility,strength and explosiveness on the field/court.

6 EXERCISES TO MAKE YOUR BODY BULLETPROOF

SDPERORMANCE1 presents 6 exercises to make your body bulletproof. Use this program as a preventive & corrective measure to maintain stability, mobility & symmetry so as to optimize strength and explosiveness and keep you doing what you love on the field/court

5 EXERCISES TO GAIN ELITE SPEED

SDPERORMANCE1 presents 5 exercises to produce Elite Level Running Speed. A combination of speed technique, power and strength exercises that to help support new and aspiring competitive goals.

SDP1 2024 SUMMER GROUP CAMP TRAINING IS HERE!

<< WELCOME TO SDPERFORMANCE1. Each athlete will receive a comprehensive performance skillset specific to their age, sport and developmental level. In acquiring this new skill set, they will be able to apply it to their sport sport,role and position throughout their season. We look forward to working with your aspiring athlete.

In arrival ,parents are welcome to watch from behind the glass doors or you may wait in the lounge area downstairs Thank you for your support.

We look forward to seeing you there!

AM COED HIGH SCHOOL//

JUNE PHASE 1:

TUESDAY & THURSDAYS 900-1000AM> starts 6.4( ends 6.27.24_8 sessions)

cost:$220 (pre purchase both phases for $395)

click link below to sign up & view details

Thank you to all those that are registered. Registration is now currently sold out. Please see below for July group sign ups.

JULY PHASE 2:

TUESDAY & THURSDAYS 900-1000AM> starts 7.9 ( ends 8.1.24_8 sessions)

cost:$220

click link below to sign up & view details

https://forms.gle/qG2xEAEp5ZpBnowf8

PM COED HIGH SCHOOL//

JUNE PHASE 1:

TUESDAY & THURSDAYS 200-300PM> starts 6.4( ends 6.27.24_8 sessions)

cost:$220( pre purchase both phases for $395)

click link below to sign up & view details

Thank you to all those that are registered. Registration is now currently sold out. Please see below for July group sign ups.

JULY PHASE 2:

TUESDAY & THURSDAYS 200-300PM> starts 7.9 ( ends 8.1.24_8 sessions)

cost:$220

click link below to sign up & view details

https://forms.gle/FPKgbKevwwTNQS297

COED MIDDLE SCHOOL//

JUNE PHASE 1:

TUESDAY & THURSDAYs 300-400PM> starts 6.4 ( ends 6.27.24_8 sessions)

cost:$220( pre purchase both phases for $395)

Thank you to all those that are registered. Registration is now currently sold out. Please see below for July group sign ups.

JULY PHASE 2:TUESDAY & THURSDAYs 300-400PM> starts 7.9 ( ends 8.1.24_8 sessions)

cost:$220

Thank you to all those that have registered. Registration is now currently sold out.Thank you for a great summer. To stay up-to-date on new groups please follow on Instagram: sdperformance1

PRE TEEN// AGES 8-11 yo

GROUP 1_ june PHASE 1:

TUESDAY & THURSDAYs 400-450PM> starts 6.4( ends 6.27.24_8 sessions)

cost:$220( pre purchase both phases for $395)

click link below to sign up & view details

https://forms.gle/SovLNHyZPxFYg3e69

JULY PHASE 2 :TUESDAY & THURSDAYs 400-450PM> starts 7.9 ( ends 8.1.24_8 sessions)

cost:$220

click link below to sign up & view details

https://forms.gle/L7cWL7EiB8vUZCLi9

SDP1 PRESENTS 7 EXERCISES TO KEEP YOU HEALTHY WHILE PLAYING IN SEASON SPORTS

Athletes work hard throughout their season and want to continue to become better. This short workout includes 7 exercises that include (1) Footwork (2) Hip Stability and Core (3) Mobility & Flexibility (4) Single Leg Strength (5) Injury Prevention and ( 6) Deceleration Mechanics. Use this workout to keep you healthy and moving at your best !

SDP1 PRESENTS "THE 5 SERIES"

SDPERFORMANCE1 presents 5 weight room based exercises to maximize on field performance. This workout includes components of strength, power and rate of force development. Use the guidelines and recommendations to determine what workout you should use, based on your weekly volume. Get after it and Re_Define Your Best !

Pre Workout/ Game Music Playlist II

Enjoy the hard hitting, upbeat tempos that put your mind in the right place with this pre-game /practice or workout music playlist. Now go dominate!

Visit sdperformance1.com for more performance & wellness information. Book your first session now! Stay connected via social media>>Instagram:sdperformance1>>Facebook:Stacey Daniels

4 Day Adult Wellness Strength Workout

Level: MODERATE

This program is for the adult"gym goer" that (1) has access to various types of equipment:machine driven, dumbbells, barbells, physioballs (2)looking to gain total body strength, muscle definition, endurance, mobility, core symmetry and increase posture

Keys to success:

1. Perform an adequate warmup that allows your body to feel connected, awake and energetic. You should finish with a slight sweat.
2. Use the Warmup Part 2 to activate stabilization & balance musculature. Maintain long postural lines and toes facing forward
3. Use the mirror or partner cueing to keep you achieving healthy patterns and a determined motivation
4. Warmdown properly for 5-10 minutes that includes light cardio and active stretches(2-3s) 

click below to view & print template

Adult Wellness Strength Program: Day 1 & 2

Adult Wellness Strength Program: Day 3 &4

Use the contact button on the home page  for more programming and recommendations!

Leadership is confidence not arrogance//Steve Shenbaum

I met Steve Shenbaum(Founder of Game on Nation), while down in Florida and we quickly became good friends. When I say that this man was hilarious, I would shed tears every time that I we had a conversation and more so when I heard him speak. However his objective wasn't to make us laugh, but to be instill a comfortable confidence. What I mean is that we all want to be confident, but it cannot be mistaken for arrogance. Comfortable Confidence allows others in to share your happiness, while arrogance tempts you to stand alone. 

This video segments touches on a couple important concepts:

1. We are easily influenced by external information: tv, texts, social media and music. Before a gathering, meeting or sports event,prepare by only allowing your eyes/ears to take in encouraging info. Don't associate with someone via text or social media that will deplete your emotional tank. Why do you think people listen to music before a big event? It puts them in the right mindset. Because we live in a technological culture, its the same for social media, tv, podcasts and videos. 

2..Your connection with people, coworkers teammates start as you walk in the room. Your actions speak louder than words, so be able to show others that you are ready to make a positive impact.

3. Show up to inspire. That means you have to leave all pre existing concerns, conflicts and situations not at the door, but across the hallway. Give others a chance to play a role in your life.Walk purposely with the expectation that wherever you are is exactly where you need to be..If you don't feel that way re evaluate why you started. This will measure alignment. 

4.Surround yourselves with people that have your back. The same way that they show you that they care, you have to reciprocate. We weren't made to succeed alone. Bring others along with you. I guarantee that its a lot more fun!

Check out more videos and blogs and  inquire about training options

sdperformance1.com

Top 7 Benefits of Foam Rolling Everyday

This article explains (1) the do's and do not's for foam rolling etiquette (2)How to manage your fascia for  best benefits. "You're going to wonder how you ever performed your workouts without it"

The self massage technique deals with the myofacscia otherwise known as the fascia. But what exactly does it do? It wraps around each of your individual internal parts, keeping them separate and allowing them to slide easily with your movements.  It creates a sheath around each muscle; because it's stiffer, it resists over-stretching and acts like an anatomical emergency break. It connects your organs to your ribs to your muscles and all your bones to each other. It structures your insides in a feat of engineering, balancing stressors and counter-stressors to create a mobile, flexible and resilient body unit.

 Fascia can contract and feel and impact the way you move. It's our richest sense organ, it possess the ability to contract independently of the muscles it surrounds and it responds to stress without your conscious command. It means that fascia is impacting your movements, for better or worse.

 In its healthy state it's smooth and supple and slides easily, allowing you to move and stretch to your full length in any direction, always returning back to its normal state. Unfortunately, it's very unlikely that your fascia maintains its optimal flexibility, shape or texture. Lack of activity will cement the once-supple fibers into place. Chronic stress causes the fibers to thicken in an attempt to protect the underlying muscle. Poor posture and lack of flexibility and repetitive movements pull the fascia into ingrained patterns. Adhesions form within the stuck and damaged fibers like snags in a sweater, and once they've formed they're hard to get rid of, but redeemable.

How to Care for Your Fascia In Addition To Rolling

1. Move it: Take a few minutes first thing in the morning to roll around in bed and really stretch out, head to toe, just like a cat after a nap. Adding a couple yoga poses, sun salutation or downward dog would also be helpful

2.Stay hydrated: Fascia is made of water. It works better, moves better and feels better.

3.Stretch your muscles: When your muscles are chronically tight the surrounding fascia tightens along with them. Over time the fascia becomes rigid, compressing the muscles and the nerves.Use 2-3 second holds on given areas.

4.Stretch your fascia: Once your fascia has tightened up, it doesn't want to let up. Hold gently( 30-40 % tension) for 2-3 minutes 

5.Relax and replenish: Spend 15 to 20 minutes in a warm Epsom salt bath to loosen tight fascia. Make sure to follow it up with 10 minutes of light activity to maintain circulation.

Visit sdperformance1.com for more performance, wellness information and training options

Pre-Workout/Game Playlist I

You've prepared physically, now get focused with this pre-game/ practice or workout music playlist

Visit sdperformance1.com for more performance & wellness information. Book your first session now!

Kobe says soccer is the best sport for basketball players

 Kobe Bryant ,NBA Superstar has achieved insurmountable goals including Five Time NBA Champion, Two Time NBA Finals MVP and Eighteen Time NBA All-Star. After 20 years in the league and reflecting on his career, he credits the game of soccer. It helped him to develop foot speed, coordination, communication & teamwork and endurance. Using the game of soccer to build athleticism in any sport athlete has both its developmental and anatomical benefits.

Developmental:increased multidirectional agility via foot/eye synergy, long distance endurance capacity, refining of acceleration technique

Anatomical: increased hamstring deceleratory strength,improved hamstring to quad ratio,improved hip mobility

Even outside of soccer, athletes should add 1 or 2 sport( based on sport timeline) to support with continual athletic competence, joint protection/stability  and overall rest/suppleness 

Visit sdperformance1.com for more performance and wellness information. Training options available now!

Children's brain development is linked to physical fitness, research finds

Early specialization in sports has taken over this culture. Meaning,in order to be better at a sport, you must play the sport for as many hours as possible/year around. However, with athletic talent rising, and the game moving faster, the athletes ability to be in the moment and problem solve is a significant indicator. Early child development has shown that fitness increases brain memory.

In linking that to performance, that would correlate to better neural competency aka balance, reaction, coordination, body awareness and slowly down the road connect strength motor patterns such as a squat, lunge and broad jump. Creating healthy strength and power characteristics early will not only promote a healthy and active lifestyle but set the foundation to continually build other complex patterns at maturing ages when the pace of sport picks up and they need to be ready.  

Think about what we as adults do when a task if difficulty frustrating? We put it to the side only to be presented with the same situation somewhere down to the road. So what is our adult solution. The one thing that we don't like to do...yep you got it. Ask someone else for help. Being shown the basics kickstarts our creativity to finish the task. For a young athlete it is very different. Not being coordinated or having centered balance prevents them from being more involved in their sport or activity. They too become disappointed and shy away from the sport. Its not that they don't like the sport, they don't feel confident to keep us with the pace. These are all areas that parents often request me to assist in improving in their children. Start with combining performance & fitness 15-30m/2 times a week and progress overtime to link with sport

Visit sdperformance1.com for more performance and wellness information. Training options available. ** Also, look at the SDP Beginner/Advanced Movement Series under FREE RESOURCES for ideas