Why We Do Assessment Testing at WST
At Williams Sport Training, all new clients take an assessment test before they begin training, among them, the 10-yard dash, the 5-10-5-yard sprint, the broad jump, and the max push-up test. The first two tests are tests of speed and agility. The 10-yard dash shows how fast athletes can reach their top speed. The first […]
Speed Skill For Speed Of Thought
Williams Sport Training’s Speed Skill program does more than just test your touch or work on your movement off the ball. WST Speed Skill is an exercise for your brain’s thought process during competitive matches. Having trained with Mark Williams in the past, my increased thought process due to speed skill sessions became influential to […]
Yoga’s Importance for Athletes
Many athletes turn their nose up to yoga, believing that it is only for middle-aged women or spandex wearing yogis. But there are many benefits that athletes can receive from practicing yoga including: enhancing recovery, restoring balance and reducing injury, improving biomechanics and energy conservation, improving body awareness, and enhancing breathing function among numerous others. […]
Plyometircs at WST
What are plyometrics? Plyometrics are exercises that are designed to train your body in fast, explosive movement. These exercises are based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. They are also sometimes called proprioceptive neuro-muscular facilitation (PNF), since it’s […]
The Importance of Weight Training on the Central Nervous System
Williams Sport Training’s philosophy is based on the principle of training the Central Nervous System (CNS) to fire at a faster rate. This increase in firing recruits more muscle fibers, making our athletes more explosive with every movement on the field. We accomplish this by placing heavier loads on the body and using bi-lateral lifts […]
Speed Skill Methodology
During a soccer match players in different positions encounter the ball for different amounts of time and in different areas based on the position of the individual player. The Speed Skill program at Williams Sport Training emphasizes the proper training method for touches on the ball for every player no matter what position they play […]
Dynamic Movements vs. Static Stretching
For many years the pre practice or game warm-up led by coaches consisted of a few laps ran around the field followed by static stretches, generally in a circle around the center of the field. But, as science has developed over time, so has the understanding of what exercises are helpful and which are in […]
How Split Squats increase Kicking Power
At WST we continually preach to all of our athletes the importance of completing single leg exercises. Not only do single leg exercises increase balance, allow athletes to lift more weight on their core lifts, and improve stabilization at the ankle, knee, and hip, but they also increase kicking […]
4 Steps Toward Proper Hydration for Athletes
Dr. Donald Kirkendall • For Active.com It is rare that a team that does not encourage drinking fluids on a regular basis. Making water available is important and nearly universal in most sports. The coach who restricts water probably is asking for a negligence lawsuit. All one needs to do is remember the recent […]
The Bench Press By Louie Simmons of Westside Barbell
Westside has a method to its madness, and Travis Bell utilizes this perfectly. His raw bench has gone from 365 to 565, and his shirt bench has gone from 405 to 805 in 2 ½ years. How is this possible? Let’s start with dynamic bench day on Saturday. Nine sets of 3 reps are done […]
