Hamstrings

One of the most useful things about sprint data is that it does not care what sport you play. A forty yard dash time, a ten yard split, a flying twenty time. Those numbers describe physical capability independent of sport context. They tell you what the athlete can do, not just what they do in their specific game. That cross-sport perspective is something most sport-specific coaches never develop because they never have to. At Güd we see athletes from football, soccer, lacros

You are going to get hurt. You are going to have a season that does not go the way you planned. You are going to get passed over for something you worked hard for. You are going to fail a test you thought you were ready for. This is not pessimism. It is the reality of competing in anything long enough to matter. The question is never whether setbacks happen. It is what you do with them. Setbacks Are Not Detours Most athletes treat setbacks like detours on the way to their rea

Measurement shapes behavior. Whatever you put a number on, athletes will train toward. That makes your choice of metrics one of the most important programming decisions you make. Most programs measure the wrong things and wonder why the results on the field do not match the results on the whiteboard. Relative Strength How strong an athlete is relative to their bodyweight matters far more than absolute numbers. A 180 pound athlete who can deadlift 360 is expressing twice their

Mobility work has had a good run. Foam rolling, static stretching, dynamic warm-ups, banded joint distractions. Athletes spend more time on mobility now than ever before. Movement problems are still everywhere. Mobility is not the problem. The misunderstanding of what mobility actually solves is the problem. What Mobility Actually Is Mobility is your ability to move a joint through its full range of motion under control. The key word is control. That requires both flexibility

This was covered in the cornerstone articles and it deserves to be said again because most athletes still have not figured it out. Hard training without direction is just expensive fatigue. You pay with your body and your time and you do not get what you came for. Purpose is not motivation. Purpose is not a goal you wrote on a whiteboard. Purpose is understanding exactly why every single thing you do in a training session connects to where you are trying to go. The Athlete Wh

High school strength programs fail athletes not because coaches do not care. Most coaches care a lot. They fail because the structure, the priorities, and the measures of success are wrong from the start. Understanding why they fail is the first step toward finding something that actually works. They Prioritize Maxes Over Development One rep max testing on the bench press and squat is the measuring stick in most high school programs. That incentivizes athletes to chase number

Nobody talks about foot strength. Athletes spend years developing their quads, hamstrings, and glutes, and completely ignore the structure that is in contact with the ground on every single rep, every single sprint, every single jump. Your foot is the last point of force transfer between your body and the ground. If it is weak, force leaks. If it cannot stiffen at the right moment, power that your hips and legs generated gets absorbed instead of expressed. What a Weak Foot Lo

This is probably the most important thing a high school athlete can understand about their training. Speed training and conditioning are not the same thing. They do not even work the same energy system. Running them together kills the results of both. Most programs mix them because it looks productive. You are always moving, always working, always tired. Tired is not fast. How Speed Works True speed development uses your phosphocreatine energy system. That system is powerful

Hamstrings KEEP getting injured, despite advances in science and training. What could be the cause?

The posterior chain is arguably the most important muscle group on the human body. Here is why you should never neglect it.

As athletes it's important that we understand the difference in training HARD and training with purpose.

Why posterior chain development is CRUCIAL