Author: Grant Skinner

Q&A with Coach Delroy Rhooms

I really enjoy training soccer teams. Soccer was one of the first team sports we had come to us for training when we started SST Oakville. My staff and I have spent many hours with soccer athletes and have a great understanding of what is required for a soccer athlete to succeed. Our reputation and our results with soccer athletes have spread through the soccer community.

Delroy- thanks for taking your time and speaking with me

1. So Delroy why do have so much success with Soccer teams?
I really enjoy training soccer teams. Soccer was one of the first team sports we had come to us for training when we started SST Oakville. My staff and I have spent many hours with soccer athletes and have a great understanding of what is required for a soccer athlete to succeed. Our reputation and our results with soccer athletes have spread through the soccer community. We have teams from Burlington , Oakville , Mississauga and Brampton come out to train with us. The coaching staff of these teams trust us and understand our facility is “ no nonsense “ training center, as we build our soccer training programs to get their teams prepared for the season. We have worked with many soccer athletes who have gone on to play NCCA , CIS and professionally. We soccer athletes playing at University of Miami , University of Maine, Memphis University , kent State , Eastern Michigan , Louisiana State , Miami – Ohio , Carleton University , University of Western Ontario, Mc Master University to name a few. Today , we have Dianna Matheson from the Canadian Women’s National training in our facility to get herself prepared for the FIVB womens world cup. Here is what Dianna has to say about why she trains at SST Oakville:

“I use SST Oakville when I am a home because it has everything I need to train at the highest level. I go not just for strength training, but to be a stronger, faster, and more complete athlete.”

Thanks,
Diana

2. What are some of the unique coaching points/cues and training methods you use with your volleyball players?
Our volleyball athletes are unique in their needs for success. They work within a confined
9 ‘ x 9 ‘ area, so they need to be quick and very , very explosive athletes. We spend a tremendous amount of time teaching our volleyball athletes how to load their hips and fire their glutes so they are explosive in their attack. We use several lateral and linear movement drills like the “ N” drill and Figure 8 drill to help our athletes move quickly in a low volleyball posture. We do a lot of single leg work , like TRX single pistol squats and single leg opposite side load plyobox heal touches these are tremendous for our middle attackers. We work the trunk with a variety of Medicine ball throws and also land mine rotations to develop power for our outside attackers. Our Setter use a variety of Medicine ball wall drills and well as extended medicine balls pushes from the floor , so they can develop more power to push the sets out to the antennas during play. During the off season we spend a lot of time developing the vertical jump through a variety of power movements focusing on the posterior chain.

3. Can you add some insight into your strength coaching style?
My style of coaching stems from the type of coaches I had growing up as a young athlete to the coaches I had , as I trained while playing the Canadian pro Beach Volleyball Circuit . It was “ no nonsense” work hard , give a 110 percent and leave it all on the field. I have taken this approach with all my athletes and adult clients , I am tough and I expect you to give me everything you have while you are on the training floor. I have had athletes and adults see my car in the parking lot and tell me we know it is going to be a tough day when “ the dark over lord “ is on the training floor. I treat everybody the same, I want the same for everyone of my clients. Results period. I approach every training session with energy that fills up the facility. I want all my clients to have fun , challenge themselves and most of all work hard. For my athletes I treat them like family , my goal is help them all understand from my own experience and the experience of my high level staff what it takes from a training stand point to get to the next level. Mentoring is so, so important to me for my athletes. As I move around the community nothing makes me more happy than to here an athlete shout to me “ hey Coach “ . I absolutely love to train.

4. You have had many girls in many sports on scholarships…is there a key to your success?
I believe you need to understand the female athletes in order to get the best out of them. We have had such success with female athletes who have received scholarships , because we have created an environment at SST Oakville were these ladies feel they are at home . We have seen other facilities focus on “ just the boys” and at SST Oakville we treat everybody the same. The female athletes who come to us like us because we push them , we discuss their goals , we are not afraid to have them try complicated movements and they see the results of their hard work. Communication , Communication , communication is the key ingredient when dealing with high performance athletes. We take the time to explain , critique and most importantly coach and this seems to work really well as our female athletes respond and get tremendous results.

Football Players: The Interview!

Here we are the Super Bowl is 4 weeks away, Bowl season at U.S. colleges almost over, the CFL has long been done and high school football seasons’ ended over a month ago. What this means is there is many players done playing at their respective levels; and ready to take that next step.

Here we are the Super Bowl is 4 weeks away, Bowl season at U.S. colleges almost over, the CFL has long been done and high school football seasons’ ended over a month ago. What this means is there is many players done playing at their respective levels; and ready to take that next step. This is an exciting time for many, but it also filled with much nerves. If you played so well over the last year or two and are a sure fire # 1 pick, or if you have already committed to a school at that next level, you are coasting, you are set. However, this only is a lucky handful of extremely gifted athletes. Most are left unsure of where they are going to end up – or more importantly how they are going to get there!

This, for a great number of football players is where combine or team testing comes into play. Now is the time that you not only have to prove that you can play the game of football but teams and scouts want to see how much of an “athletic freak” you are during testing. This can help to separate two players from earning a roster spot but it can also help to improve draft stock as well, hello Oakland Raiders and two stud “athletic freaks” Jamarcus Russell and Darrius Heyward-Bey who got drafted simply on being tremendous athletes. Look what that did for Al Davis!

I came across an interesting study by McGee & Burkett breaking down the NFL Combine, and how the players faired in the tests in relation to the draft status. Common and crucial combine tests include perhaps the most important and well known football test, the 40 yd dash (as well as 10 & 20 yd split times), broad jump, vertical jump, 225 bench press test for reps, pro agility and 3 cone shuttle. It is well known that a player who tests well in the 40 yd dash should also test well in the vertical and broad jump tests. This is because power and strength dictates running speed, whereas the jump tests measure lower body power. So in short if you can run fast you can jump high – and vice versa.

It has been shown that the most accurate predictors of draft status for RB, WR & DB were the 3 cone agility, 10 yd dash and vertical jump; this is because these positions are the most reliant on speed and agility. The best predictor for OL & DL happened to be height, weight, 225lb bench press and broad jump; which also makes sense as to play these positions you have to be big and strong, clog up space and basically maul your opponent. The positions of QB and LB were much harder to predict based only on testing numbers as being excellent at these positions maybe more than any other rely on decision making and reaction skills rather than physical characteristics.

I know shocking!!! But it was shown that over all positions the players who were drafted in the 1st and 2nd rounds were collectively stronger, faster and could jump higher than those players taken in the 6th and 7th rounds.

Here at SST, we not only focus on getting our athletes stronger and faster in the weight-room, we also work to improve an aspiring athlete’s combine numbers. In fact with specific training and much hard work and dedication from many young athletes SST has had 4 players drafted in the first 2 rounds of the CFL draft over the last 2 years. Because of these players recent success and many others over the part number of years SST has been rated the #1 speed training facility in Canada, and in the top 15 overall in North America.

What to look for in a QB? – Part 2

In the first part of QB training I discussed some of the qualities I would look for in a young QB! Some of these included the following:

  • Mental and Physical Toughness
  • What type of athletic ability does he have?
  • Manager of the game

Take a look at the (link) to see more information about these qualities

Trust me when I say this, but many people believe a QB has to have the strongest arm or be able to just drop and throw. As I stated in my previous article, we as coaches need to start developing young QB’s at a younger age particularly grade 7-8 age. Kids are mentally and physically crave the ability to get better during this age group. This is important- SKILLS NEED TO BE INTRODUCED BEFORE PUBERTY – this will ensure proper development.

What can we do? Over the upcoming weeks this five-part series on Quarterback development will cover:

  1. Qualities of a good Quarterback, Part 1
  2. Qualities of a good Quarterback, Part 2
  3. Drops, drills and technique
  4. Throwing mechanics, Part 1
  5. Throwing mechanics, Part 2

Accuracy

If there is one physical trait that a good qb possesses is ACCURACY. I know many people believe arm strength is crucial and it is to a certain degree but without great accuracy you will be limited in how far you go.

I tell kids this all the time..in high school a wr is open when there is 5 yards between a him and a DB…in college- 1-2 yard difference…in the pros there is little to throw at and you will need to be able to complete balls on different spots on a WR like the back shoulder throw.

In my 15 years of coaching and 15 years of playing I have discovered three types of QB’s:

The Thrower
A QB who has tremendous arm strength but just chucks the ball around…he will make some great throws but then he will make a throw and you will be dumbfounded at the lack of accuracy.
An example of this QB would be JaMarcus Russell – the biggest flop in NFL history

The Passer

This is the Qb who may not have the strongest arm, but is deadly accurate. He can make all the throws and his accurate pinpoint passes allow WR’s to have a lot of YAC!
A good example of this would be the Great Joe Montana

The MAN

The Man combines great arm strength/ accuracy and decision making all in one. These types of QB’s possess GREAT mechanics and are students of the game. I repeat…. GREAT MECHANICS and STUDENTS OF THE GAME!

Some good examples of this type of QB would be Aaron Rogers, Peyton Manning, Drew Brees and Tom Brady

So if you were looking for a qb I assume the latter two is who we would prefer.

What else do these last 4 qbs possess?

THEY WIN

I ask Qbs this all the time…what is the most important thing a qb can do…WIN! At the end of the day coaches/GM’s want winners. How are winners evolved…some are born but with proper mechanics and becoming student of the game your success will increase tenfold.

An example is Peyton Manning- the film study he does is overwhelming. In fact, before the majority of each snap he know what 8 out of the 11 defensive players will be doing. 8 out of 11! Thus when he drops etc all he has to worry about is figuring what the other 3 are doing…Do you think this gives him an edge?

How does he know…FILM more Film and then more Film. Once his mind knows where to go with the ball then his great mechanics take over!

Holy Trinity Titans QB Nathan Rourke shines in OFSAA victory

HAMILTON – Nathan Rourke lived up to the hype and then some.

HAMILTON – Nathan Rourke lived up to the hype and then some.

The Holy Trinity Titans’ Grade 11 quarterback, who was generating all sorts of buzz at the Ontario Federation of School Athletic Associations bowl festival prior to his appearance, delivered a dazzling performance for his Oakville team in front of 20-plus university coaches on Thursday at Ron Joyce Stadium.

NFL Workout program – Day 1: David Foucault

This program is excellent for a football athlete and can be used by players of all levels (see the instructions at the end of the article for beginners). At any time the supervision of a professional training is recommended to reduce the risk of injury and optimize the results.

This program is excellent for a football athlete and can be used by players of all levels (see the instructions at the end of the article for beginners). At any time the supervision of a professional training is recommended to reduce the risk of injury and optimize the results.

http://www.versusfootball.com/showNews.action?newsId=21577

4 Essential Pieces Baseball Strength and Conditioning Program

At SST Burlington we have recently had the opportunity to partner with BOMBA Baseball in Burlington Ontario. This is awesome and exciting news since providing an awesome structured training environment is what we do best.

At SST Burlington we have recently had the opportunity to partner with BOMBA Baseball in Burlington Ontario. This is awesome and exciting news since providing an awesome structured training environment is what we do best. I am excited at the opportunity to work with many new athletes from the BOMBA programs. This got me thinking about baseball specific strength and conditioning programs and some of the current problems they are faced with. With this in mind I would like to present 4 areas I think successful baseball strength and conditioning programs should pay special attention.

4. Fun

It goes without saying to me that for the youth athlete the program they are participating needs to be fun. This can be created through the program itself, through the atmosphere of the facility, or many other factors. At SST Burlington we pride ourselves on presenting an uplifting, positive, and fun environment for our athletes to train it. This environment we have created makes it easier for our athletes to spend the amount of time there that they need to. Nobody wants to go to a gym where they are chewed out, talked down to, or otherwise made to feel uncomfortable. Especially for younger athletes it is important to create this environment.

3. Specificity

It never ceases to amaze me how many coaches, trainers and other facilities will train their athletes the same without understanding the unique physiology and demands of the sport. At SST we take the time to understand the sport on a different level so that we can provide the best possible service to the athlete. Not only that but we understand the age of the athlete, perhaps what is more important than the sport the athlete plays is where they are at in their maturation. Armed with these 2 key pieces of information we begin to shape the athletes training plan and allow for flexibility so that the athlete develops optimally for their chosen endeavors.

2. Program

A lot goes into designing a specific training program for an athlete. At SST we take great pride in our programs with the knowledge that when followed these programs will help the athlete achieve their goals. We take an all-encompassing approach from training, nutrition, sleep and other factors each is considered when designing the plan for the athlete. This is where other programs can fall short some will consider training maybe not nutrition etc. When each of these factors is considered the results are sometimes unbelievable. Just last week we had a group of young baseball athletes all lose approximately 4% body fat each while putting on lean mass, becoming stronger, more coordinated, and better athletes in the process. Some will say that this is not possible; however this is a nod to these young athletes hard work, as well as their ability to stick with the program laid out for them. These results are not uncommon either we consistently have athletes making progress towards their goals. Let us take the guess work out of your training and nutrition.

1. Individualization

I see far too many strength and conditioning programs lumping athletes into groups that they may or may not belong to. This is fine in some cases but for MOST cases it means that athletes are being OVER or UNDER worked and not developing OPTIMALLY. Treating every athlete as an individual is something we always strive for at SST. Just imagine how much pain and injury can be avoided when athletes are monitored and managed on an individual basis. With this approach we strongly feel that we give the athlete the best opportunity to achieve in sport. Our smaller programs, and more individualized process gives us a huge advantage in developing athletes over larger team programs and group facilities, we like it this way.

Volleyball at SST

Volleyball Programs

Bang Harder, Stuff Block and Dig Everything!

Volleyball is a demanding sport that requires great strength and vertical jump ability. Do you want to take your game to the next level?
Experience how SST has helped many volleyball athletes dominate their opposition on the court. The SST difference lies in the individuality we take in designing your personalized strength and conditioning program. Volleyball is a demanding sport that requires great levels of specific strength, power, flexibility and endurance. With this in mind each SST performance program is meticulously designed to meet the demands and needs of the specific athlete.

A Complete strength and conditioning approach to Volleyball takes into account the athletes weaknesses and demands as well as enhances their ability to perform. Whether you play High School, Club, or National level SST will help you achieve results. Though the complete development of all aspects required for volleyball performance we can ensure that you will improve your performance.

Vertical Jump Program

SST’s Vertical jump program will give you the technique, and power needed to increase your vertical jump. Athletes often add 3-5 inches on their vertical jump in just a few weeks.

ONE-ON-ONE TRAINING

With One-on-One Training, athletes receive the complete and undivided attention of a personal Strength and Conditioning Coach (1 hour).

GROUP TRAINING

Group Training is conducted by a qualified Strength and Conditioning specialist who works with small groups (maximum eight athletes). The coach directs each athlete through his or her personalized weight training program. (1 hour).

Football Players – Who wants to take that the next step?

Here we are the Super Bowl is 1weeks away, Bowl season at U.S. colleges over, the CFL has long been done and high school football seasons’ ended over a month ago. What this means is there is many players done playing at their respective levels; and ready to take that next step. This is an exciting time for many, but it also filled with much nerves. If you played so well over the last year or two and are a sure fire # 1 pick, or if you have already committed to a school at that next level, you are coasting, you are set. However, this only is a lucky handful of extremely gifted athletes. Most are left unsure of where they are going to end up – or more importantly how they are going to get there!

This, for a great number of football players is where combine or team testing comes into play. Now is the time that you not only have to prove that you can play the game of football but teams and scouts want to see how much of an “athletic freak” you are during testing. This can help to separate two players from earning a roster spot but it can also help to improve draft stock as well, hello Oakland Raiders and two stud “athletic freaks” Jamarcus Russell and Darrius Heyward-Bey who got drafted simply on being tremendous athletes. Look what that did for Al Davis!

I came across an interesting study by McGee & Burkett breaking down the NFL Combine, and how the players faired in the tests in relation to the draft status. Common and crucial combine tests include perhaps the most important and well known football test, the 40 yd dash (as well as 10 & 20 yd split times), broad jump, vertical jump, 225 bench press test for reps, pro agility and 3 cone shuttle. It is well known that a player who tests well in the 40 yd dash should also test well in the vertical and broad jump tests. This is because power and strength dictates running speed, whereas the jump tests measure lower body power. So in short if you can run fast you can jump high – and vice versa.

It has been shown that the most accurate predictors of draft status for RB, WR & DB were the 3 cone agility, 10 yd dash and vertical jump; this is because these positions are the most reliant on speed and agility. The best predictor for OL & DL happened to be height, weight, 225lb bench press and broad jump; which also makes sense as to play these positions you have to be big and strong, clog up space and basically maul your opponent. The positions of QB and LB were much harder to predict based only on testing numbers as being excellent at these positions maybe more than any other rely on decision making and reaction skills rather than physical characteristics.

I know shocking!!! But it was shown that over all positions the players who were drafted in the 1st and 2nd rounds were collectively stronger, faster and could jump higher than those players taken in the 6th and 7th rounds.

Here at SST, we not only focus on getting our athletes stronger and faster in the weight-room, we also work to improve an aspiring athlete’s combine numbers. In fact with specific training and much hard work and dedication from many young athletes SST has had 4 players drafted in the first 2 rounds of the CFL draft over the last 2 years. Because of these players recent success and many others over the part number of years SST has been rated the #1 speed training facility in Canada, and in the top 15 overall in North America.

Not only do we train aspiring pro athletes, our main focus is helping young athletes aspiring to reach that next level. To find out how the pros train, and to undergo the exact same techniques check out two of SST’s upcoming football camps;

12 Week High-Performance Football Camp

8 Week Lightning Speed Camp

Stay tuned next week for a sample program from one of these athletes who showed so well at the CFL combine that it helped to ensure a high 1st round draft pick. If you want, it could be you too!!!

Diaries of a Football Player

Hi readers. Jordan Symonds here, coming to you this week, not as a strength coach or an SST employee for that matter but as a football player and a former SST Athlete.

I played football for 7 years and will still watch any game that comes on TV. In grade ten I played football for the first time, for my high school. Having no idea what the positions were, what all the rules were or what impact I was going to have on the team, I bought my first pair of cleats before any cuts were made in tryouts because after a few practices I knew that no matter what, I loved football.Having no experience and being one of the bigger guys on the team (6’3 180lb. pole), the coaches put me on the offensive line. My thoughts: ‘’I think the coach is confused… linemen don’t get the ball… do they?’’ Linemen do not get the ball. Getting over my initial disappointment, like anything, I tackled this football thing as best I could (pun intended). I met with the coach on my own time to go over blocking assignments, run block techniques, pass block techniques, and general knowledge of the game. Being very eager to learn and to succeed, I picked up many skills very quickly. I did so well that halfway through the season the coaches decided to use me on the defensive line as well. Going into playoffs, I was on the offensive line, the defensive line, kickoff, kickoff return, punt team and punt return; I did not leave the field. My teammates would run on and off the field depending on who had possession of the ball, who was kicking, or who was returning. I remained. Standing tall, standing strong, and standing proud. As a football player who had only been playing for about 8 weeks, I was fortunate to be able to contribute everything I had in me to the team, my team. From this I learned something very important: work for the team, and the team will work for you. My intelligence, athleticism and dedication gave me the tools I needed to be successful; it was my passion as a developing athlete, and my passion as an integral member of cohesive team that set me apart. My team was a group of developing athletes just like me, athletes whom I likely would have done just about anything for, on or off the field.

My team went on to win the regional championship in grades 10, 12 and OAC, and we were fortunate to win the provincial championship in grade 11.

Consequently, my high school football career was successful enough to have university coaches wanting me to play for their teams; football teams who were very different from my high school team. I learned many valuable lessons playing high school football, but some lessons were not available. There was one thing that stood out like a sore thumb: I could no longer stand out in university football based on natural ability and athleticism. My god-given skill set was no longer enough to set me apart from other players; my love for the game was still very much present, but it was not enough. I needed to compete, and not just with other teams. I needed to compete within my own team. I was now part of a group of guys who had just as much natural ability and love for the game as I, if not more.

I needed to be bigger, I needed to be faster, and I needed to be stronger.

Stay tuned for part two next week…

QB Canada Training and Development – Part 1

I know I’m going to restart the old debate with this question: “Why aren’t there any Canadian Quarterbacks in the CFL?” I’m sure you’ve heard a multitude of opinions on this issue; some you probably agree with, others just don’t ring true. I firmly believe there is more than one answer to the Canadian QB Question.

One thing I do know for sure is that we coaches need to do a better job of instructing our young Canadian Quarterbacks. I’m not just referring to high school athletes. I think good serious training can start as young as 8 to 13 years old. This is a great age, when kids are prime for both physical and mental development.

What can we do? Over the upcoming weeks this five-part series on Quarterback development will cover:

  1. Qualities of a good Quarterback, Part 1
  2. Qualities of a good Quarterback, Part 2
  3. Drops, drills and technique
  4. Throwing mechanics, Part 1
  5. Throwing mechanics, Part 2

Many people believe a good Quarterback is the player who can throw the furthest. Don’t laugh…I was at an all-star camp and was asked by the head coach to have the Quarterbacks just drop and throw as far as they could. They chose their starting Quarterback from this one drill!

What are some things I look for when choosing a Quarterback?

Mental and Physical Toughness

QBs often get all the glory when things are going well, but they also take most of the grief when a team is not performing up to par. I want to see a QB’s reaction after he throws an interception or after he throws a few bad balls. How does he react and how does he try to overcome this bad bout? The great Quarterbacks are able to come right back to lead their team down the field, letting go of what just happened.

Can the Quarterback stand back there waiting to throw the perfect ball knowing, that because he has to hold on to the last second, he’s going to get hit hard? Over the years I have played with some great Quarterbacks and have had the opportunity to watch numerous others. One strong characteristic that is common to all the great ones is that they will take the hit for the team. There is no better way to gain the respect of teammates than this. Let’s be honest, football is a physical game but most Quarterbacks are untouchable during practice, while everyone else is suffering full contact! Not only is this a good way to gain the respect of your team but, at the same time, you let the opponent know that whatever they do, they cannot rattle this Quarterback.