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Finish First Insider, Issue #56
May 04, 2009
Welcome Back

Please enjoy another issue packed with evidence-based information about sports performance training and news about current events at Finish First Sports Performance. If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes.

Summer Speed Training

By Coach J. Hoy, CSCS, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Last year, in one of the newsletters, I commented on a speed training article that I read by American strength and conditioning pioneer, Mr. Vern Gambetta. In his article he mentioned that the number one myth and misconception surrounding the development of speed is that it can be improved in a few days of training and/or that it is something that only needs to be addressed a few weeks out of the year. Since it is the time of year that many companies are attempting to promote their speed training summer camps, I wanted to touch on the subject again to keep you informed before you spend your hard earned money.

Many summer speed camps or speed training companies market the results that many of their athlete’s have achieved. If you recall from another article that I wrote earlier, that all types of training are capable of producing results with many athletes. It has been said that every type of training works, but nothing works forever. It is very important to select a training company that produces results on athlete’s that they train on an annual basis, and produce results on not only beginner athletes, but also advanced and elite athletes who have been training for years.

Speed training is most effective when it is trained both on the field and in the weight room: Speed training cannot be viewed in isolation.

The truth is that, despite much of the marketing hype about speed training, there are no shortcuts or gimmicks that can produce instant results. Speed improvement is a culmination of the application of sound systematic training principles and methodologies. This means that speed work MUST go hand-in-hand with strength and power, general fitness, mobility, and flexibility. A LIMITATION IN ANY ONE OF THESE AREAS WILL HAVE A SIGNIFICANT NEGATIVE IMPACT ON THE ATHLETE'S ABILITY TO IMPROVE HIS SPEED!

There are many coaches today that claim they are speed specialists, implying that if you only do speed work, you will improve significantly. That is not true. This coach must be on the same page as the sport coach and the strength coach, or there will most definitely be problems.

Of all the components that compliment speed, the most overlooked one is strength. Good leg strength and core strength are essential prerequisites for speed, yet many young and developing athletes are deficient. These deficiencies, along with any limitations, must be addressed before beginning any type of speed development training program. If these deficiencies and/or limitations are not too pronounced, they may be addressed concurrently with speed development.

Furthermore, speed development takes at least six weeks of systematic, concentrated training for any significant changes to occur. Speed is a fine motor skill and the nervous system takes time to adapt to the changes and the new demands of the training. Research and personal coaching experience has shown that the six week time frame is the minimum for the body to adapt properly for significant changes. Please note, however, that athletes that are very deficient may notice dramatic changes in a shorter time period by merely making a few mechanical changes.

The bottom line here is that speed needs to be recognized as a separate skill that takes time to develop. As with any skill, the proper foundation must be developed before attaining any significant improvements. Due to the neuromuscular demands of speed training, it is something that needs to be addressed on a weekly basis, all year long. If you are not currently addressing this, find a coach to help you.

For more information on speed training at Finish First Sports Performance, please call Jeremy at 412-787-5070.

Finish First Sports Performance Location #2

We are pleased to announce training sessions to begin May 27th, 2009 at our 2nd location in Harmarville. Training will continue at this location after the summer, but the days and times will change. Space is limited for this entry program, so if you are in the area, get in now!

If enough interest is generated at the Harmarville location, the facility will be furnished with comprehensive training equipment, similar to the Robinson Township training location (world headquarters).

We look forward to providing more convenient services to you!

Success Goes To Those Who Are Most Prepared

According to most expert sports scientists and coaches, athletes must be prepared properly to be successful. Athletic success typically comes to those who are best prepared!

Speed, Strength, Power, Flexibility, Sports Vision, Faster Acceleration, Faster Skating Speed, Longer Strides, Better Balance, Better Control, Harder Shot, Reduced Risk of Injury

Beginning May 27th, 2009, Finish First Sports Performance will be conducting off-ice performance training at the Puckmasters Pittsburgh Hockey Training Center, training hockey players for better speed, strength, and power, while reducing the risk of injury—which equals better performance!


Wednesdays-- Session A: 7pm – 8pm Session B: 8pm – 9pm

Saturdays— Session A: 2pm – 3pm Session B: 3pm – 4pm


Summer Session A: $500 (20 Sessions from May 27th, 2009 through August 8th, 2009)

Summer Session B: $500 (20 Sessions from May 27th, 2009 through August 8th, 2009)

Contact: Jeremy Hoy at 412-787-5070 to apply for program acceptance.

Space is limited to 10 athletes per one hour session! Reserve your spot today!

Training will use quick-foot ladders, cones, hurdles, bands, medicine balls, boxes, balance equipment, sandbags, and additional training apparatus. Programming is progressive—it is recommended to attend ALL sessions to see the most results. Athletes age 9 – 18 are invited and will be grouped upon acceptance into the program. Prices will not be pro-rated. Deadline for application is May 20th, 2009. Athletes may be grouped in either session A or session B.

What are you doing to improve leg power, run faster, skate faster, take a harder shot, rehab injuries, get stronger, eat better, sleep better, move better? The best way to become a better athlete is to become better prepared. If you are not preparing for your next competitive season, what are you waiting for?

Scheduling for ALL Workouts

Due to the volume of athletes currently using the training facility, and the expected returning college athletes over the summer, you will need to begin scheduling your workout sessions in advance. It is recommended that you do so online. The Finish First Sports Performance coaches will have access to the sessions calendar to see when you are scheduled. When you arrive to the facility, it is also important to use your fingerprint to check in to the system. Below, you will find the correct way to schedule online. It is also now possible to make payments online, and check your training history. Please call if you have any questions.

1. Go to

2. Scroll down the left and under “Additional Services” you will see MEMBER LOGIN—click on that

3. A new window should pop up and on that window click on ATHLETE

4. Unless you have logged into the system before, your login ID is: last name-first name, and your password is: last name. So for John Smith, his login ID would be smith-john, and his password would be smith. You will be prompted to change your password so that only you may know it—write it down and don’t forget it—if you do forget it, please let Jeremy know so he can reset it.

5. Once logged in, on main screen you will see a box titled “MEMBER SERVICES”—under the ACTIONS heading, click on REGISTER.

6. You can register or change your scheduled time up to 24 hours before the session. Any changes that need to be made within 24 hours of the session need to be made by calling Jeremy at 412-787-5070.

The online system works best with Internet Explorer (most recent version).

Motivational Quotes

"Success is not final, failure is not fatal: it is the courage to continue that counts."
-- Winston Churchill

"Good luck is another name for tenacity of purpose."
-- Ralph Waldo Emerson

"Success seems to be connected with action. Successful men keep moving. They make mistakes, but they don't quit."
-- Conrad Hilton

"Victory is always possible for the person who refuses to stop fighting."
-- Napoleon Hill

Thank You for Your Support

Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it as much as I enjoy writing it. I look forward to your feedback as I continue to research to bring you the most current scientific training information available.

Should you have any specific article requests or questions, email me at Please visit for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.

Yours In Training,

Coach Jeremy S. Hoy, CSCS, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Finish First Sports Performance

For Finish First Insider backissues #1 - 29, click here

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