Tag Archives: Quest

“The Athlete’s Law of Appreciation”

new-way-of-thinkingWhy is the law of appreciation important for today’s athlete?

It is important to today’s athlete because it is a constant reminder of balance, perspective and how valuable opportunities are during competition. In the world’s largest online dictionary—Wikipedia states the meaning of The Law of Appreciation below:

“The Law of Appreciation is yet another New Age so-called “natural law” that basically states “What you appreciate gets bigger, what you don’t appreciate gets smaller. Appreciation builds, evolves and creates harmony. Lack of appreciation motivates self consciousness, self depreciation and self destruction. There is nothing to change, only something to appreciate. You cannot change, you can only appreciate yourself as you are. Appreciation is an attractive force, depreciation is a repulsive force.”[1] In other words, if you appreciate something, you get more of it.[2]”

Now let’s take a closer look at “The Law of Appreciation” through the eyes of an athlete.

A    Approachable Personality
P    Powerful Behavior—“Actions speak louder than words”
P    Purpose Driven—Knowing why athletics are important
R    Respect yourself,the game and others
E    Excellence—Essential to achieve Success
C    Calm Confidence—Internal Belief
I     Inspired Life-style—Be a role model to others
A   Accepting of challenges and role on & off the field
T   Thankfulness filled with gratitude
I    Inviting/open to critical teaching and correction
O  Optimistic Viewpoint —always looking at life in a positive manner
N  Never-ending quest to pursue dreams and goals

Each athlete must remind themselves of these unique qualities to be more than an athlete, but a better human being and by doing this, they can be greater than they could have ever imagined.  Therefore, young athletes, embrace “The Law of Appreciation”and remember, the more you appreciate, the  more life will offer you on and off the field!!appreciationquote

“Keep Living Like A Champion”

Coach Reggie Ward

Champion’s Quest Athlete Academy

Assistant Athletic Director




“It’s In The D.E.T.A.I.L.S”

Many athletes want success, recognition and even fame, but few understand the importance of D.E.T.A.I.L.S. The true athlete not only understands the value of D.E.T.A.I.L.S, but embraces the smallest aspects of preparation and thus, realizes the ultimate success of an athlete is becoming a Champion.


The definition of D.E.T.A.I.L.S lies in the 7 Pillars of Success. The 1st letter “D” stands for Determination, the 2nd letter “E” stands for Education, the 3rd letter “T” stands for Timing, the 4th letter “A” stands for Action. As the athlete continues the quest of becoming a Champion he displays the 5th letter “I” which stands for Integrity, the 6th letter “L” stands for doing the Little Things and the 7th letter “S” stands for Separation. Let’s take a closer look at this simple, yet powerful word: D.E.T.A.I.L.S.

The “D” in D.E.T.A.I.L.S stands for Determination.  Every athlete that pursues victory needs a driving force to inspire him to achieve success. When an athlete begins this journey he must display determination to move and push beyond difficult challenges, failures and hardships. Determination defines the athletes’ purpose, keeps focus and thus, provides the 1st pillar of becoming a Champion. The “E” in D.E.T.A.I.L.S is the 2nd pillar of success and stands for Education. Education is the foundation for learning on and off the field of life. Education gives the athlete knowledge, skills and the ability to prepare for the quest of being the best.

The letter “T” is the 3rd pillar of success in D.E.T.A.I.L.S and stands for Timing. Timing is so very important because it offers opportunity. Opportunity is defined as when preparation and achievement connect to reach a common goal. For example when a football player scores the winning touchdown and the top College Football Coach is in the stands watching. The player seizes the moment, timing is perfect and now he is in the position to receive the coveted football scholarship. The “A” in D.E.T.A.I.L.S stands for Action and represents the 4th pillar of success. Action is the energy, hard work and fuel that moves the athlete toward his goal. Action is the invaluable resource for all athletes because without it nothing happens but with it, extraordinary things can happen.


The 5th pillar of success in D.E.T.A.I.L.S is the letter I which means Integrity. Integrity is essential in the character development of an athlete who wants to become a Champion. Integrity establishes honor, standards of excellence and sportsmanship. As a result, the athlete understands, it is far more important how you play the game, than the result of the game. Bottom line, the integrity of an athlete is far more valuable than victory, and this my friend, is the essence of a Champion.  As the Champion’s quest continues to develop integrity and attention to the smaller things become a major priority.

The letter ” L” focuses on the Little Things which is the 6th pillar of success in D.E.T.A.I.L.S.  For example, the routine, what you eat, how you train, who trains you, what you think about, and how you feel are the beginning stages of building uniqueness. When athletes pay attention to the little things the Champion now, sets himself apart from the crowd. When separation occurs in athletics recognition, awards and the praises increase almost overnight. But the true Champion, understands that being different creates separation.

Separation leads directly to the final letter “S” which is the 7th pillar of success in D.E.T.A.I.L.S.  Russell Wilson, Super Bowl Quarterback for the Seattle Seahawks stated, “Preparation Builds Separation”.   This statement is powerful because it embodies the essence of a Champion. All Champions know that it takes supreme dedication, exceptional work ethic, passion and a disciplined mindset to achieve greatness. These qualities appear very simple, but are very difficult to do consistently on a daily basis.   As a result, separation is in the D.E.T.A.I.L.S and this, is the difference between good and great.

Now young athletes, to acquire the 7 Pillars of Success you must remember D.E.T.A.I.L.S is a LIFESTYLE. When you prioritize determination, education, timing, action, integrity, the little things and separation you will receive the ultimate reward, becoming a Champion. Now young athletes you have the formula, go out and realize your dreams!!!!!


“Keep Living Like A Champion”

Coach Reggie Ward

Director of Football Academy



Soccer Parent Testimonial: Kevin Zelaya

Well Kyle where can I start? I have seen such a big change in Kevin. He’s been motivated about his exercising and also his eating habits have changed. Kevin stopped eating junk food and sugary snacks. He doesn’t drink soda, just water.  He’s also more confident and secure about himself. I had a parent conference on Thursday and all his teachers say he’s an excellent student. I’m very glad we found out about your program.” -Karla Zelaya

100008730_largeKevin has been making Champion’s QUEST his home for training since July 2015. Since then, Kevin has made significant improvements in his athleticism and increased his overall athlete score by 59%. Kevin has been attending the Strength and Champion’s Challenge clinics in addition to coming in on his own to workout using the myCQ App, Champion’s QUEST own App that athletes download on their phone to take their workouts anywhere – at the soccer field, in their garage, in their living room, or working out with their parents and friends.

Keep up all the hard work Kevin!Kyle CQ pic (1)

Coach Kyle Ertel, Soccer Performance Coach

Kyle@ChampionsQUEST.com  562-598-2600

Success Story: College Bound – Logan Mao’s Story to the University of Boston

232323232fp83232>uqcshlukaxroqdfv6;66=ot>2367=339=--2--498;-9823-ot1lsiLogan Mao started training at Champion’s Quest in November 2011. Logan has truly excelled and powered through many obstacles thrown her way during the last 3 years at Champion’s Quest. The major obstacle was when she tore her ACL at the beginning of her training in a High School soccer game in 2011. Despite her injury, she trained twice a week leading up to surgery in late January and came back determined to become a top athlete after surgery. She found Long Beach Junior Crew the following summer and has excelled in a sport that she was unfamiliar with prior to tearing her ACL.

Logan knew she wanted to compete in college and earn a scholarship. She was not going to let her surgery dictate a goal she had set. She became and is today a strong leader and will make an immediate impact at Boston University on their crew team.

Despite going from a running sport to a non-running sport after surgery, Logan was still determined to be a great athlete overall, not just a great rower. The following test scores should have improved no matter which sport she competed in, and they did. Logan improved her approach vertical jump to 21 inches from 17.50 inches, her plank hold to 4:30 minutes from 1:13 minutes, and her pull-ups from 0 to 6.50. The real surprise is the running scores that improved despite having ACL surgery and converting to a sport that does not include sprinting. Logan took 3 seconds off her agility, 2/10s off her change of direction, and 1/10 off her 10 yard and 40 yard sprints.

What is your plank hold time? Find out, get evaluated and test your athleticism! Click Here to Sign-up.

Logan believed an injury does not stop you if you have a goal. Although an athlete goes through ups and downs, you can still focus on being a good athlete. Logan’s looking forward to the great kinship of the team and rowing at Boston University. Her story of dealing with adversity will not only help her in college but will give her the strength to lead her team on the water.

“I am extremely proud of Logan for never giving up on her goals and pushing herself to get up every morning to go through her grueling workouts. The University of Boston Crew Team is lucky to have her and she will represent them with courage, passion, and conviction.” -Coach Brittany

Check out Other Alumni that have come through Champion’s Quest. Click Here

CQ Athlete Success Story

We have another athlete whose success in our program can’t go unnoticed.  Breanna Guevara has been training here at Champion’s Quest for less than a year and has made massive improvements.  In her time here she has improved over 100%!  She has lost over 50 pounds and made some lifestyle changes that have not only improved her athletic ability but her life in general.  We are so proud to have helped her make such great achievements.

Some of Breanna’s achievements are shown below:

Breanna has been working with Athlete Performance Coach Nick Newman.  When asked what he thought about Breanna’s hard work and improvements he had this to say, “Breanna is an inspiration. Since joining the program she has lost over 45lbs and is becoming a better athlete everyday. Her work ethic is excellent and her dedication to playing volleyball shows above everything else. From what she has displayed over the last 4 months, I believe Breanna can achieve anything she sets her mind to. This includes playing college volleyball.”

A huge congratulations to Breanna on her hard work and dedication.  We know she will continue to improve and we are excited to help her learn and grow as an athlete.

CLICK HERE to learn more about how the Champion’s QUEST Athlete Academy can improve your athlete’s overall athletic ability!

CQ Athlete Success Story

Here at Champion’s Quest we love to recognize and celebrate our athletes hard work and success!  A huge congratulations to Rebecca A. for her improvements on her last quarterly evaluation.  Rebecca has been an athlete here at Champion’s Quest for just 6 months but has made some stellar improvements. Rebecca is a freshman at Lakewood High School and played on their JV team this past season.

Rebecca’s biggest improvements are shown below:

Rebecca’s Athlete Performance Coach, Meggan Brunette, had this to say about Rebecca’s improvements, “Rebecca has worked very hard to improve her strength and agility. She comes in consistently to get in extra workouts, has a great attitude, and is focused on achieving her goals. As her coach, I am proud of the work she has put in and the achievements she’s made!!”

Again, congratulation’s to Rebecca for her success and we look forward to being involved in her journey to becoming a champion!

CLICK HERE to learn more about how the Champion’s QUEST Athlete Academy can improve your athlete’s overall athletic ability!

Why ALL Athletes Should Sprint

Why All Athletes Should Sprint

By: Nick Newman MS

There are obvious reasons why athletes who sprint while participating in their sport should be sprinting regularly during their training sessions. However, it is not so obvious why other athletes should include sprint training as [art of their workout. Athletes who participate in sports such as Volleyball, Rowing, Martial Arts, Tennis, Golf, Pitchers in baseball, Dancing, Gymnastics, Hockey, Cycling, Skiing and a variety of others are aren’t necessarily required to sprint in their sport should all include sprint and speed training into their training routine.

Here are 5 important reasons why:


1)    Train fast to be fast – There aren’t too many sports out there where speed in some regard is not important for success. Therefore, by training fast and explosively during sprinting workouts the athlete not only develops the ability to sprint but also to move and react in an explosive manner. The ability to produce power, which is developed through sprint training, can be directly expressed through other skills such as hitting a baseball, jumping for a rebound, and striking and soccer ball.

 2)    Develop coordination on multiple levels – Sprinting is a highly complex skill that requires the movement and coordination of multiple body parts. Being able to control your own body at high speeds is an essential ability that can be transferred to virtually all sports.

3)    Variation of training overload – In order for the body to adapt to training it must be overloaded. By that I mean an external stress must be placed on it that promotes adaptation. A common way to stress the muscles is to add an external load like lifting weights in the gym. However, the body is very smart and needs multiple stressors in order to reach its adaptation potential. Sprinting adds variety to the training routine and is a great method of overload.

 4)    Develop the prime athletic muscles – By prime athletic muscles I of course mean leg muscles and core. Even with sports that are upper body dominant, it is the lower body and core that drives the ability to produce power. Sprinting develops these key athletic muscles in a dynamic way that will transfer across all sports.

5)    Improve in-game movement efficiency – Improving acceleration speed, maximum speed, and/or change of direction speed will improve an athlete’s efficiency while performing at sub-max or game speeds. This will improve the ability to play harder for longer during games.

If you have any questions regarding the information in this blog please feel free to email me at NickN@ChampionsQUEST.com

C.Q. Athletes Earning Dream Team Player of the Year and First Team for Soccer

Congratulations to Kim Marshall for Earning the title of Press Telegram’s Dream Player of the Year for Soccer in Long Beach and Adriana Gjonovich for Earning a spot on the Dream Team for Girls Soccer!

Kim Marshall, a member here at the Champion’s Quest Athlete Academy for over six years, told us that she is very excited to be presented with the honor. The Press Telegram credits her “rock-solid strength on the ball and her ability to win 50-50 balls in the midfield” with giving the team an advantage over other teams they played against.  The article also states that “she is so physically strong that she would come out of a 2-on-1 situation with the other girls on the ground and with the ball.”  This praise on Kim’s strength on the soccer field comes as no surprise to us here at the Champion’s QUEST Athlete Academy. On a weekly basis she is is committed to her structured athletic development program here at the facility. These sessions include: functional strength training, core development, muscle-recovery training, mental toughness, power and speed development.

This is Kim’s third season as a member of the dream team and we couldn’t be more proud! Congrat’s Kim on your hard work and dedication paying off! You deserve it.

To see the whole article on Kim’s Player of the Year Award click here.

Adriana Gjonovich is a former member here at Champion’s Quest.  She earned a spot on the Dream Team for Girls Soccer!  She is a senior at Los Alamitos High School and is planning to attend Cal State Fullerton in the fall.  We are proud of you Adriana and congratulate you on your hard work and success!

To see the whole article on the Dream Team for Girls Soccer click here.

Vertical Jump Training

Top 5 Jumping tips

By Nick Newman MS

As many of you know I still compete as a long jumper in the sport of Track and Field. As I am also a performance coach I am always asked questions about vertical jump training. One of the most common questions I am asked is if there are any quick ways an athlete can improve their jumping ability. To this I always respond with the same answer. It all depends on how much of an improvement you are looking for. Substantial gains take substantial time to develop. I will use myself as an example. I have been developing my own vertical jump for the past 10 years. During that time my jump increased from 24 inches to 42.5 inches, which I achieved just last week. My improvement during that time is certainly quite large. However in real terms we are talking an 18.5 inch increase in 10 (TEN) years of training. This is an average of 1.8 inches per year and it has taken the last 5 years to improve just 5 inches. Not exactly a lot right?

The truth is it takes a lot to achieve substantial gains in physical performance. A lot meaning, a lot of time, perseverance, hard work, patience, motivation and drive to achieve it. There are no quick fixes in long-term physical development and although the human body is amazing at adapting to whatever is thrown its way, it takes time.

Throughout my journey as an athlete and coach I learned an awful lot about what to do and what not to do when improving someone’s jumping ability. Here are my top 5 tips for improving vertical jump performance

1.     TECHNIQUE – Perfect the technique of vertical jumping and approach vertical jumping and you can add inches onto your jump in no time. This basically unlocks physical ability that you already have developed. I have seen a 3 inch improvement in the space of 2 minutes with athletes I have helped.

2.     JUMP! – Sounds simple and it is. Jumping will improve jumping ability more than anything else will. Practice all kinds of jumping. This includes, vertical jumps, forward and backwards jumps, side to side jumps, single leg jumps, jumps on sand and many other variations. By jump training 2-3 times per week the athlete is creating a stimulus that is remembered within the body and over time will increase the bodies ability to jump higher.

3.     STRENGTH – A strong muscle has the ability to produce more force than a weak muscle. The more force produced while an athlete jumps the higher he/she will jump. Exercises like squats, lunges and step-ups will help the development of the leg muscles used for jumping.

4.     SPEED – Good jumpers are able to produce force quickly. Meaning they can contract their jump related muscles very fast and produce great force at the same time. In order to develop this ability, athlete must training fast. Sprinting should be a vital aspect of a training program for all jumping athletes for this very reason. After all, all sprinting is is a series of very fast jumps.

5.     CONSISTENCY – No different than becoming a good volleyball player or a good pitcher in baseball. Physical development takes great practice and repetition. I will say this again, to become a good athlete or jumper or sprinter or shooter in basketball it takes A LOT of time and practice performed consistently over the long term.

So there are my top 5 tips for improving jump performance. If you follow them your jumping ability will improve. Good luck!

Any questions regarding this information please feel free to contact me at Nickn@championsquest.com

Injury Prevention for Baseball and Softball

Strengthening Exercises to Prevent the Most Common Baseball and Softball Injuries

By: Meggan Brunette, CSCS Certified Athlete Performance Coach, Champion’s QUEST

Baseball and Softball injuries may occur in different forms depending on the different disciplines of pitching, throwing, batting, and fielding. Each part of the game comes with its own injury risks! Pitchers in particular are at risk for tearing their rotator cuff and experiencing pain from shoulder tendonitis. Prolonged periods of batting can lead to serious back injuries, including herniated discs and muscle strains. ACL and other knee injuries may occur during fielding or running, which includes any sudden change of direction.

Chronic shoulder pain is a common consequence of repetitive overhead activity. Usually this is caused by damage to the rotator cuff muscles. Shoulder tendonitis, or “impingement syndrome” occurs when there is inflammation of the rotator cuff tendons and the bursa that surrounds these tendons. Shoulder tendonitis and rotator cuff injuries are related to weak rotator cuff musculature and an imbalance of strength about the shoulder.

The rotator cuff consists of four muscles, subscapularis, teres minor, infraspinatus, and supraspinatus, which are positioned around the shoulder joint. These muscles serve to keep the shoulder joint stable during movements of the arm. Three exercises to strengthen the rotator cuff include lateral raise with internal rotation, internal rotation, and external rotation. These can all be performed using a set of light dumbbells. You also want to keep repetitions low, about three sets of ten repetitions, for all three exercises.

1. Lateral Raise with Internal Rotation – Holding dumbbells, stand with hands by the side. Internally rotate your arm so that thumbs point downwards. Then raise arms out to the side until your elbows are just below shoulder height. Make sure to keep your thumbs down as you raise the weights.

2. Internal Rotation Exercise- Holding dumbbell, stand with elbows bent at side, to a 90-degree angle. Keeping the elbows tight to the body, slowly rotate dumbbell towards the body. Pause, and return to starting position. Repeat exercise on other side.

3. External Rotation Exercise – Holding dumbbell, stand with elbows bent at side, to a 90-degree angle. Keeping elbows tight to the body, slowly rotate dumbbell away from the body until back of hand faces backward. Pause, and return to starting position. Repeat exercise on other side.

Core strength and stabilization is a vital factor in preventing back injuries caused by the rotational movements of batting and throwing, required for Baseball and Softball. Working both abdominal and postural muscles are important for maintaining ideal alignment and obtaining a balance of strength to support the core. Athletes can strengthen their core muscles quickly with Planks, Bicycle, and Bridging exercises.

1. Planks- Lie face down on the floor. Balancing only on your forearms and toes, push yourself up and hold. The important part of the plank is to hold your torso rigid, without sticking your bottom up in the air. Work up to three sets of two-minute holds.

2. Bicycle – While lying on your back with your arms folded behind your head, bring one elbow to the opposite knee. Relax, and bring the opposite elbow to the other knee. As you become more comfortable, speed up the process to resemble a bicycle peddling motion.

3. Abdominal Bridge- Lie on your back with your knees bent and feet flat on the floor. Try to put each heel in alignment with hips, knees, and toes. Check your posture to make sure your trunk makes a straight line. Place arms straight down by your side. Keeping your arms flat to the floor by your side, press feet into the floor, tighten abdominal muscles, and lift posterior up. For increased difficulty, you may add a march or leg extension to the Bridge.

Many Baseball and Softball players will unfortunately experience a knee injury at some point in their career. A very common injury results in a tear of the ACL, or the anterior cruciate ligament. In common terms, it’s the ligament that connects your thighbone to your tibia, located to your shin. An ACL injury can occur when a person suddenly twists the knee or suddenly changes direction. Two exercises to help strengthen the quadriceps and hamstring muscles of the lower body include Walking Lunges and Hamstring Curls. These serve to stabilize the knee, preventing such knee injuries. Three sets of ten repetitions of these exercises may be completed.

1. Walking Lunges- Lunge forward, dropping the back knee straight down. Make sure that your front knee is over your ankle, knees and toes are in alignment pointing straight forward, abdominals are tight, and chest is up. Control the motion and avoid the knee from caving inward. Push off and repeat forward lunge with opposite leg.

2. Hamstring Curls with Partner- Kneel on the ground with hands at your side. Have a partner firmly hold at your ankles. With a straight back, lean forward leading with your hips. Your knee, hip and shoulder should be in a straight line as you lean toward the ground. Do not bend at the waist. Hold position for two to three seconds and repeat.

Tips to avoid overuse injuries are for coaches to emphasize control, accuracy, and good body mechanics through all movements. It is always important to warm up properly by stretching, running, before beginning easy gradual throwing and specific sport skill work.

Once an injury occurs, the most obvious treatment for overuse injuries is rest. It is encouraged to ice any injuries to reduce soreness and inflammation. If there is a lack of full joint range of motion, the athlete must then be evaluated by a physician.

For additional questions regarding injury prevention, recovery or softball performance programs, please contact Meggan Brunette.

Office: (562) 598-2600 Email: MegganB@ChampionsQUEST.com.