Tag Archives: agility

Soccer Star on the Rise: Cameron Smalls

Cameron Smalls walked through the doors of Champion’s QUEST back in May of 2016 with goals of improving his speed, power, and agility. Cameron is a 10-year old multi-sport athlete, who plays soccer, baseball and basketball. His long-term aspirations are to play soccer or baseball in high school, college, and eventually professionally.fullsizerender-24

In just over 2 months of training, Cameron showed a 119% increase in his total athleticism. Cameron showed his biggest improvements in his agility, strength and speed. He lowered all three of his agility scores by 4 seconds. Cameron improved his linear agility from 15.39s to 10.69s and his lateral agility from 16.70 to 11.64, however his biggest improvement was shown in his single leg agility on his SST (shark skill test) by reducing his time from 12.59s to 7.88s! Single leg agility is crucial to soccer athletes as many technical aspects such as passing, trapping, dribbling, and shooting require one foot to be elevated off the ground while the other leg stabilizes the body.

cameron-smallsCameron also made huge strides in his strength as he improved his push up score from 45 to 51 repetitions in a minute and his pull up score from 4 to 7 repetitions! Cameron showed his biggest improvements in his core strength as he increase his plank hold time from 2:27 minutes to 4 minutes! Core strength is essential in soccer and other sports that require athletes to body up against opponents without losing their balance and center of mass.

All soccer athletes know how important speed is out on the field and it can be the difference between betting your opponent to the ball or gaining an extra step to be able to get off a shot on goal. Cameron improved his acceleration in his 10-yard sprint from 2.06s to 1.83s. He also showed improvements in his change of direction as he lowered his 5-10-5 test from 6.07s to 5.46s!

Cameron has recently joined the FC Premier club soccer team , where he plays for Coach Eddie Chavez’s 2005 flight 2 team. Cameron is a 2006 year birthday so he regularly plays against other soccer players who are a year older than he is to challenge him. At Champion’s QUEST, Cameron attends the B.A.S.E and Soccer clinics to develop his athleticism and skills out on the soccer field to compete against the older kids.

Keep up the hard work Cameron and I’m excited to watch your continued success!

Kyle Ertel Champions Quest

Fast Feet, Don’t Get Beat!

Agility is an athlete’s ability to explosively start, decelerate, change direction, and accelerate again while maintaining body control. Agility is the body’s way to cooChampionsQuestAgilitySoccerrdinate various movements needed to excel in the sport of the athlete. Agility training enhances soccer players in three ways: Neuromuscular adaptation, increased body control, and increased reaction time.

1) Neuromuscular Adaptations: There is an increase in force production when performing agility. This means that the muscles in the body are contracting at a faster rate. When training at a fast rate, the body will adapt to the speed. Therefore, train fast to be fast.

2) Increased Body Control: Incorporating an agility program allows for a soccer player to control the small movements in the body for better posture and better efficiency. This includes the movements in the neck, shoulders, back, hips, knees and ankle joints. It gives the soccer player a better sense of control to perform the task  faster.

3) Increased Reaction Time: An agility program will allow a soccer player to place their body in a better position to take advantage of performance situations. This includes reacting to 50/50 balls and to react quicker during 1v1’s.

As soccer p20160809_150202layers, the majority of time we spend on the ball performing toe taps, bells, or focusing on enhancing the ball skill. However, the game of soccer requires quick releases of the ball with explosive movements, such as sprinting, changing direction, and jumping. Therefore, more time needs to be spent off the ball training to allow our feet to move quicker off the ball.

This includes training with various agility patterns with quick releases of the ball. Here at Champion’s QUEST, we focus on allowing our soccer players to move quick off the ball. During our soccer clinics, we focus on enhancing their quickness to allow them to become better soccer players.  Click below to try out on of our soccer specific clinics!

Angela Garcia Champions Quest

 

Evaluating Soccer Speed: Pro (5-10-5) Agility Test

In the game of soccer, a change of direction occurs repeatedly throughout a 90-minute match, about every 4-5 seconds. The outcome of the match is largely determined by the speed and efficiency at which those changes of direction occur.ChampionsQuestChangeDirection

The 5-10-5 Shuttle or Pro Agility Test measures an athlete’s ability to accelerate, decelerate, change direction, and re-accelerate as fast as possible. The athlete is evaluated on their ability to be explosive in their starts and turns while keeping their body under control to limit inefficient movements. These traits are essential in any sport that requires quick cuts and changes in direction, such as soccer. Pro-Agility

FullSizeRender 21The implementation of this test is simplistic in nature and does not require any additional equipment aside from the cones or markers to identify the 5-yard lines as well as a stopwatch to measure time. Three marker cones are placed along a line five yards apart. The athlete straddles the middle line and puts one hand down in a three-point stance. The athlete can start by going either to the right or left direction and runs 5 yards to the side and touches the line with their hand. The athlete then turns and runs the opposite direction and touches the other line, finally turning and finishes the test by running back through the start/finish line.

At Champion’s QUEST, our soccer athletes perform the Pro Agility Test to evaluate their agility and change of direction. In addition, the USA Men’s National soccer team utilizes the Pro Agility Test to determine the lateral quickness and explosiveness of their athletes.

About the Author:CQ headshot

Coach Kyle Ertel, Soccer Performance Coach, CSCS USA-W USSF

Kyle@ChampionsQUEST.com       562-598-2600

Success Story: Andrew Stanley

It is always great to see the hard work pay off here at Champions QUEST. In fact, it is a daily occurrence! In the case of one of our young baseball athletes, Andrew Stanley, the 100008284_largehard work is paying off quickly! In less than a month and a half of work, Andrew has seen some incredible results, that are highlighted by his gains in speed, agility, and core strength. In two of the three agility tests, he has increased his efficiency by a full category, which is normally indicative of 1 year’s worth of growth! On his 5-10-5 Pro Agility, he shaved .42 seconds off his time, which is quite substantial for a 20 yard increment. He also has increased his plank hold time (core strength) from 32 seconds to 2 minutes. This test shows me that he is not only getting stronger physically, but also increasing his mental aptitude. I am quickly seeing a shift in his work ethic, demeanor, and ultimately his make up as an athlete. Keep up the hard work Andrew, and I look forward to seeing your continued growth. Always remember, the joy is found in the journey.

Coach Kyle Richter, CSCS, USAW, TPI

USC Baseball Alumni, BA Human Performance

Soccer Testimonial: Daniel Murrietta

IMG_0356Daniel Murrietta walked through the doors of Champion’s QUEST back in January of 2016 with short-term goals of improving his speed and strength. Daniel is a 13 year old soccer player for CDA Slammers, where he plays striker and midfield. His long-term goals are to play soccer at the high school and college level. Daniel’s parents and coaches have already seen a big change in Daniel since beginning training at Champion’s QUEST.

“Daniel now plays with more confidence and aggressiveness on the field when going for the ball. He’s also more likely to throw his body around when fighting for the ball. His soccer coach has also seen this increase in confidence and told me that Daniel has been a completely different player these last few months.” -Rich MurriettaFullSizeRender 21

“I’ve seen a change in Daniel’s speed, agility, and quickness on the field. It also looks like he is stronger in his core and doesn’t get pushed off the ball as easily as before. The biggest change has been in Daniel’s confidence and I’ve been wondering what he has been doing lately.” -Daniel’s soccer coach.

FullSizeRender 20At Champion’s QUEST, Daniel attends Strength and Power clinics to develop his explosiveness on and off the ball. Daniel has already made a 67% increase in his athleticism since beginning training. He has been applying his strength and power to his soccer game and it has been paying off. Daniel competed in the Cerritos Memorial Challenge Cup this past weekend and his CDA Slammers team advanced to the Quarter Finals.

Keep up all the hard work Daniel!

About the Author:CQ headshot

Coach Kyle Ertel, Soccer Performance Coach, CSCS USA-W USSF

Kyle@ChampionsQUEST.com       562-598-2600

 

Soccer Parent Testimonial: Joely Blair

“Since Joely has been attending Champion’s Quest, I have noticed how strong she is!  After having ACL surgery, the goal was to make her weaker leg stronger and it worked!  Going regularly has not only made her physically stronger, but her confidence has gone up as well.  She really enjoys all that she is learning from the various trainers along with the encouragement and ongoing feedback that she gets from them.  All the trainers keep an eye on her and I really feel that they are genuinely interested in helping her attain her goals.  She is learning life long tools that will help her well beyond high school.  We have really enjoyed coming to Champions QUEST.” -Christine Blair 

Joely Blair walked through the doors of Champion’s QUEST to gain athleticism from a post-ACL surgery. She obtained short-term goals of gaining strength, agility, and speed to allow for an edge in 50/50 balls as a central midfielder. She also obtained lonJoelyBlair2g term goals to play soccer at the collegiate level.

Since first attending Champion’s QUEST in November of 2015 Joely has increased her athletic score by 172%. This includes increasing her vertical jump by 2.5 inches and improving her agility by 3 seconds!

We are so proud of the progress Joely is making towards her goals. Keep working hard Joely!

About the Author:

CoCoach Angela ach Angela Garcia, Soccer Assistant Coach

Soccer@ChampionsQUEST.com

562-598-2600

Success Story: Chris Morgan Throws No-Hitter

Chris morgan

Chris Morgan: Flashed dominant stuff against Jordan High School at Blair Field over the weekend. He threw a complete game no-hit shutout with 14 strikeouts.

Huge Congratulations to Chris Morgan on his scorching start to the 2016 spring high school baseball season. Chris is a left-handed pitcher at Western High School and has been training at Champion’s QUEST for a little over 3 months now. He has a tremendous appetite for learning, growing, and self improvement. He has worked very had both on the field, and in the weight room to improve his functional strength, mobility, and mechanics. What I am most impressed with about Chris, however, is how he hard he has worked to shift his mental approach to the game. Here at Champion’s QUEST it is all about the process. If you learn to control ONLY the things you are capable of controlling, the results will come. In the case of Chris this is clearly evident. In his first two starts for Western, Chris has combined for two complete game shutouts, including a no-hitter with 14 strikeouts, and a 1-hit shutout with 9 strikeouts. This display of dominance is a testament to him, the hard work he has put in, and his passion for the game of baseball.

What’s scary about Chris, is he is just getting started with what he is capable of achieving as an athlete! The sky is the limit for him, and I have no doubt that he is hungry for more. I greatly look forward to being apart of his journey as he continues to fine tune his body, mechanics, and approach to the game. I can only imagine what his continued work ethic, and drive will produce, as he continues to mature as a ball player.

Kyle Richter, CSCS, USAW, TPI
USC Baseball Alumni, BA Human Performance