Timing BMX Box Starts using Freelap TX Foot Transmitter
Dani George uses Freelap to time her BMX sprints.
Anarchy BMX Austin Hiatt gives shout out to Freelap
Exercise progressions may be the most important contribution a coach can make to their athlete’s training and performance. This article talks about overload and progression—specifically when to do it and how much to do.
“Plyometric Anatomy,” by Derek Hansen and Steve Kennelly, provides the right balance between the written word, clear visuals, and scientific evidence to bring plyometric exercises to life and arm the reader with sufficient knowledge to develop their own explosive power training program.
Freelap talks to renowned strength coach Michael Boyle about functional training, corrective exercise, and the benefits of Olympic lifts. We also discuss changes in sports performance training over the last decade and current trends in the industry that he hopes end soon.
For total body actions in sport, the barbell hip thrust is not as potent as it was promised to be. This exercise is a good option for early career development or early in the training season, but as an athlete advances, it’s likely to have less of an impact. I don’t include this exercise in my p...
Freelap BMX shared a link.
January 12
Now and then a coach will ask me about different ways to evaluate practice. In this article, I will touch on the five common ways of giving objective feedback from a temporal angle, meaning how quickly objective information is given to the athlete and in what form.
While “motion capture” is often a vague term, this buyer’s guide explains specifically what true three-dimensional motion capture systems are. We also present eight top 3-D motion capture options, explaining what the specific technology can and can’t do.
EMS is a complementary solution for athletes that need a little bit more in their training or rehabilitation. This guide looks at portable electrical muscle stimulators that coaches can use with all athletes, not just the pros or elites.
Circuit training provide a wellness benefit for athletes and supports higher intensity work outside of light conditioning and running. Coach Valle explores the pros and cons and gives practical advice for constructing effective and efficient circuits.

Athletes - it’s getting close to Christmas; can you survive it?

Christmas is great. You get presents, you see your family, you do fun stuff together, you eat nice food, and you get to relax. Everyone loves Christmas. But how can an athlete balance his or her training and diet over the festive period? Here are holiday tips for athletes.
Sports nutrition has a clear problem—we need to do more than just ensure athletes get calories. We’re missing out on fueling for memory, speed, reaction time, vision, and longevity. DHA supplementation rewires the athlete so they can react quicker, increases visual processing speed, and serves as a…

"Coaches can’t evaluate mitochondria with a stopwatch, but can understand their effect on training." - Carl Valle

Everyone in conditioning should care about how mitochondria function and adapt to training. With new science and not much equipment, coaches can start building aerobic adaptations through more simplified training, and see improvements with what they already do in field testing.
Bilateral hand-supported movements allow athletes to express intent and force development not attainable with heavy standard unilateral work. Coach Wayland explains how the hand-assisted safety bar split squat maximizes stress on the body during training, enhancing adaptations and ultimately maximiz...

"The gut is at the intersection of our risk for disease." - Katie Mark

While the data is still being collected on all parts of health and respective mechanisms to determine how probiotics work, there is enough research to support saying: Athletes should take a probiotic daily to get the extra edge in performance and health.

"With EMS, we can teach athletes to fire muscles more efficiently, relax muscles and minimize pain." - Derek M. Hansen

I’ve had exceptional results using EMS not only for improving performance but also managing injury. By keeping the nervous system off balance and adaptive (plastic), we can advance athletes more quickly and profoundly without changing many other elements in their training program. We also use EMS to...

"While restricting calories, increased protein helps athletes keep their hard won muscle mass." - Craig Pickering

The recommended daily allowance for protein is insufficient for athletes in all sports. Endurance athletes, as well as strength and power athletes, require more than “normal” humans to perform their best. More protein also helps maintain muscle mass for those trying to lose weight to “lean out” and…

"Exercise-induced stress can weaken the GI barrier & allow bad bacteria to enter the bloodstream." - Katie Mark

The key to harnessing an athlete’s power potential is optimizing gut health. By increasing the quality and diversity of gut microbiota, we can increase the power of overall health. This power output propels an athlete to the top of the game via stronger immunity, lower inflammation, enhanced nutrien...