Performance Archive

Sanford POWER to open in Grand Forks

...

GRAND FORKS, N.D. – Sanford POWER is coming to Grand Forks. Sanford POWER offers training that incorporates the latest in mobility, strength, speed, agility, plyometrics and explosive power equipment. The POWER center is available to athletes of all ages, goals and abilities and offers specifically designed training sessions. Sanford POWER Grand Forks will be led by … Continue reading Sanford POWER to open in Grand Forks

Sanford POWER now open in Irvine, Calif.

...

SIOUX FALLS, S.D. – Sanford POWER, the premier sports performance training program in the Midwest, is opening a new performance center in Irvine, California, with multiple services available to elite athletes. The multi-use building, formerly owned by ASICS, will be home to Sanford POWER’s lineup of athlete training, golf academy, performance lab services and sports … Continue reading Sanford POWER now open in Irvine, Calif.

Ask an Expert: Sports science insights for athletes

...

It can be difficult for athletes, coaches and parents to sort out fact, fiction and fads in the evolving field of sports science. The Sanford Sports Science Institute is here to help. Through its role as the official research partner of the National Scholastic Athletics Foundation, SSSI experts are going to your questions in this ongoing … Continue reading Ask an Expert: Sports science insights for athletes

Core Progressions for Young or Underdeveloped Athletes

...

Proper core development is a must when considering the long-term impacts we can have on our athletes and clients. Teaching our athletes how to “brace” their core will pay dividends when approaching squats, or movements that involve weights being compressed. Here are a few ways to teach proper core development. Technique 1: McGill Crunch Developed … Continue reading Core Progressions for Young or Underdeveloped Athletes

Sanford POWER teams with Rep 1 Sports to help NFL prospects prepare for pro careers

...

SIOUX FALLS, S.D. – Sanford POWER, the region’s premier sports performance training program, is supporting clients of Rep 1 Sports as the professional football prospects prepare for the NFL combine. The pre-combine support includes providing expertise at Rep 1 Sports headquarters in Irvine, California, along with access to services in Sioux Falls, South Dakota, including … Continue reading Sanford POWER teams with Rep 1 Sports to help NFL prospects prepare for pro careers

Sugar and Athletes

...

Too much sugar in a diet can lead to many not-so-sweet health consequences. But can athletes get away with having more sugar in their food and beverages? Learn about the different kinds of sugar, which sugars you should limit and when sugar can improve athletic performance before you decide for yourself. Added sugars vs. natural … Continue reading Sugar and Athletes

How to Plan: Problem Solving in Agility Drills

...

Most sports are nothing but a problem-solving activity where athletes must process and determine in split seconds which movements will put them in the most successful positions during competitive activity. I have noticed that more and more coaches, including myself, have gained a true appreciation and understanding of an athlete’s ability to solve movement tasks. … Continue reading How to Plan: Problem Solving in Agility Drills

Milk: What kind is right for you?

...

When you walk down the dairy aisle, it’s easy to feel overwhelmed by the different types of milk. There are dairy and non-diary choices, cow’s milk, plant-based alternatives and more. But what’s the right kind of milk for you? People may choose a cow’s milk alternative for several reasons – lactose intolerance and dairy allergies, … Continue reading Milk: What kind is right for you?

Add Excitement to Your Workout with Training Variations

...

At some point in your training you may have run into the problem of doing the same thing multiple times. If you change your entire workout to find more interesting lifts, you could lose the benefits of the lifts that you are doing. If this is your fear, try to change how you are performing … Continue reading Add Excitement to Your Workout with Training Variations

Common weight-lifting mistakes

...

Lifting weights is a great way to build muscle mass, burn body fat and reduce stress. However, if done incorrectly, weight training can cause serious injury and do more harm than good. Below are some crucial steps you should take to stay safe and get the most out of your workout. Upper Body Performing more … Continue reading Common weight-lifting mistakes

POWER Golf: The importance of core stability

...

Sanford POWER is a strength and conditioning program that helps enhance athletes in any given sport. More specifically, POWER coach Paul Lundgren, works with golfers to improve form and strength. When it comes to golf, core is a critical component to success. Your core and your golf game Why is your core so important? “As … Continue reading POWER Golf: The importance of core stability

How to get warmed up before playing golf

...

Now that the golf season is here, many people are getting the itch to get out and swing their clubs. However, many of you may not be thinking about preparing your body for that first round of golf and hopefully, the many that may follow. The Sanford POWER Golf Academy teaches a dynamic warm-up for … Continue reading How to get warmed up before playing golf

Timeless movements: The Pull-up

...

Why it works: The pull up (or chin up) is a great multi-joint movement recruiting many muscles of the back and upper body, making it a good “bang for your buck” exercise.  It is a good indicator of upper body relative strength (strength in relation to body weight) and has been used for decades to … Continue reading Timeless movements: The Pull-up

Five Benefits of Being a Multi-sport Athlete

...

There is a prevalent thought that youth coaches are trying to get athletes to specialize in one sport at an early age rather than being multi-sport athletes. It may not be fair to assume this. So much data proves how beneficial it is for young athletes to participate in multiple sports during the course of … Continue reading Five Benefits of Being a Multi-sport Athlete

Use Rotational Medicine Ball Throws for Total Body Power

...

Medicine balls are a great tool to help develop both upper- and lower-body power. The ability to throw the weight allows you to generate maximum force and velocity in the movement. Medicine balls also facilitate more complex, rotational movements. Whether you are training to swing, throw, cut, tackle, rake leaves, or throw something into the … Continue reading Use Rotational Medicine Ball Throws for Total Body Power

Sanford POWER Golf Services

...

Drive your game with golf services from Sanford POWER. Our golf specialists are trained to evaluate your fundamentals and help you make the adjustments that will impact your final score. Not all swings are created equal. Your body and physical fitness level affect how you swing the club. The golf swing is a balance between … Continue reading Sanford POWER Golf Services

Sanford POWER Golf Academy

...

Whether you’re looking to adjust your swing or become a stronger player, Sanford POWER is here to drive your game forward no matter your age or current skill set. The Sanford POWER Golf Academy in Sioux Falls is the most comprehensive golf program in the region, bringing together skill work with sports science, physical therapy, … Continue reading Sanford POWER Golf Academy

Summer satellite schedule takes shape

...

Sanford POWER is hitting the road this summer with multiple satellite camps in South Dakota and Minnesota. These camps will run multiple weeks and range in grades 4-12. Sanford POWER is the region’s most well established sports performance training program. Sanford POWER customizes programming based on an individual’s specific needs. The integrated focus of Sanford … Continue reading Summer satellite schedule takes shape

How to Get the Ankle Mobility of a Gymnast (Even if You’re Not One)

...

Ankle mobility is key to almost every sport. Having good ankle mobility leads to better lateral movement and better motor control. Here’s a clean and easy-to-implement way to determine if your ankle mobility needs some work, via noted former gymnast and current sports physical therapist Dave Tilley. How to measure ankle mobility Find a wall … Continue reading How to Get the Ankle Mobility of a Gymnast (Even if You’re Not One)

Non-Traditional Exercises Add Variety and Big Benefits

...

Battle ropes, sandbags, sledgehammers, prowler sleds, tractor tires, and my personal favorite, kettlebells – there are a variety of tools to support non-traditional exercises that create fast results. The intensity of non-traditional exercises is a great way to increase strength, power and endurance, while adding a new twist to your training routine. Below are some … Continue reading Non-Traditional Exercises Add Variety and Big Benefits

Timeless movements: Power clean

...

Sanford POWER has been developing athletes for 20 years – and the more things change, the more they stay the same. The back squat is one of those “timeless” movements – as effective and essential in 1999 as it is today. This time, Fargo POWER lead Randy Martin, CSCS, breaks down the power clean. Why … Continue reading Timeless movements: Power clean

POWER expands golf services in North Dakota

...

Sanford POWER is expanding golf services in North Dakota, growing into Bismarck in addition to existing programming in Fargo. Options include: Golf movement/mobility services POWER training Golf nutrition and hydration plans Examination and evaluation for a golf injury or dysfunction These services bring together aspects of strength and conditioning, physical therapy and sports science. POWER’s … Continue reading POWER expands golf services in North Dakota

How to Grow Your Workout with Progressive Overload

...

You need to constantly make your workouts more challenging to force your body to adapt. The key to a solid long-term workout is called progressive overload. Progressive overload in theory Imagine it is the end of the cold winter, and the weather is finally improving. You want to start working on your summer tan. Every … Continue reading How to Grow Your Workout with Progressive Overload

Five Steps to Making Your Workout Flow

...

  An effective workout follows a specific order. For a typical 60-minute workout, see appropriate times for each component in parentheses. For longer sessions, dedicate more time to the power, strength and conditioning sections. Prime (5:00): Initially spend some time foam-rolling out any sore spots, stretching the hip flexors, and activating the glutes with band … Continue reading Five Steps to Making Your Workout Flow

How to build a competitive weight room

...

  Why compete in the weight room? To build a culture of accountability and hard work across your entire program. Competition is what separates an “OK” weight room from an “elite” weight room. It is what brings out the absolute best in all of us and even more so for athletes. Competition is where you … Continue reading How to build a competitive weight room

Timeless movements: Deadlift

...

Why it works: Done correctly, the deadlift delivers a lot of bang-for-the-buck while reinforcing proper hip-hinging and spinal alignment. This multi-joint movement engages all the musculature of the upper and lower body in one exercise. It is great for strengthening your lower body posterior chain (glutes, hamstrings, spinal stabilizers), along with engaging the muscles in … Continue reading Timeless movements: Deadlift

How to Safely Start Resistance Training for Kids

...

In my first couple of months of working at the POWER Center, I have been training younger athletes. Previously, pediatric resistance training was thought to impact children’s growth through training-induced cartilage damage. In recent studies, it has been found that through appropriately prescribed training programs with sufficient supervision, children have fewer, if any, lifting related … Continue reading How to Safely Start Resistance Training for Kids

Pre-game programs can help prevent ACL injuries

...

The NFL has seen a number of devastating non-contact anterior cruciate ligament (ACL) injuries over the past couple of seasons. But Sanford POWER senior physical therapist Brett Fischer says there are ways to lower the risk of sustaining the knee injury. “There are many proven injury prevention programs and they all have the same components,” … Continue reading Pre-game programs can help prevent ACL injuries

Timeless movements: Back squat

...

Sanford POWER has been developing athletes for 20 years – and the more things change, the more they stay the same. The back squat is one of those “timeless” movements – as effective and essential in 1999 as it is today. Fargo POWER lead Randy Martin, CSCS, breaks down the basic back squat: Why it … Continue reading Timeless movements: Back squat

How to Protect Your Rotator Cuff

...

If you’re an athlete who uses overhead movements to compete – in volleyball, baseball, tennis or swimming – you’re vulnerable to rotator cuff injury. What’s a rotator cuff? The rotator cuff consists of four muscles in the upper back running from our shoulder blade to our shoulder socket: Supraspinatus Infraspinatus Teres minor Subscapularis The rotator … Continue reading How to Protect Your Rotator Cuff

The importance of year-round strength training

...

  For an athlete, most of the work in a sport happens outside the games. This is especially true if they’re invested in a strength and conditioning program that builds and shapes their performance all year long. Scott Hettenbach, director at Sanford POWER in Sioux Falls, believes in the important impact strength training and conditioning … Continue reading The importance of year-round strength training

How to maximize your core workout

...

By Charley Smook, MS, CSCS   The core is often misconceptualized.  Most people think the core is the abdomen: the rectus abdominis, oblique muscles, and the transverse abdomen.  The general thought on the core is that you can do planks, sit ups, rotations, toe touches, ect. to get a stronger core.  Typically, these are all … Continue reading How to maximize your core workout

POWER athletes in the news: Cullen extends career; Wentz returns home

...

While so many Sanford POWER school-aged athletes are working hard to prepare for their upcoming seasons, a couple elite POWER athletes – Matt Cullen and Carson Wentz – are making national headlines. Three-time Stanley Cup champion Matt Cullen re-signed with the Pittsburgh Penguins to extend his remarkable career. He’ll again be the oldest player in … Continue reading POWER athletes in the news: Cullen extends career; Wentz returns home

What protein powder is best for you?

...

By Gavin Van De Walle Dietetic Intern with Lizzie Kasparek, MS, RD, CSSD, LN Sports Dietitian Shopping for your significant other is difficult. But have you ever tried shopping for protein powders? Some powders are animal based and others plant, some digest quick while others slow, and some proteins are made from concentrate and others isolate. And … Continue reading What protein powder is best for you?

Essential movement patterns for athletes

...

By Dylan Masloski, CSCS Every athlete needs to be squatting, hinging, pushing, pulling, and carrying.  These very basic movement patterns are key to building a strong and healthy body that will not break down, or become injured. Squat Squatting may seem like an intimidating exercise to learn, but it’s not if you follow this simple … Continue reading Essential movement patterns for athletes

Ankle mobility: What you need to know

...

By Paul Lundgren, MS, CSCS, USAW Have you ever had any injury in one body part that has affected your ability to complete certain actions with fluidity that might not use that body part exclusively? Imagine having to try and play or lift every day with a sprained or braced ankle. You would be unable … Continue reading Ankle mobility: What you need to know

Three reasons to stretch the hip flexors

...

By Al Kraft, MS, ATC, CSCS With all the sitting we do in today’s world, we may create and hold tension in our hip flexors, and overly tight hip flexors can impair performance and contribute to injury.  Because of this, the following are three reasons to stretch the hip flexors: Improve Vertical Jump: Tight hips … Continue reading Three reasons to stretch the hip flexors

Be Better: Training tips from Sanford POWER and Dusty Coleman

...

  Pro baseball player Dusty Coleman and Sanford POWER are teaming up to offer insights and training tips to enhance your athletic performance: Do you put any stock in certifications for strength and conditioning coaches? DUSTY COLEMAN “Working with strength and conditioning coaches that are certified gives me the peace of mind in knowing that … Continue reading Be Better: Training tips from Sanford POWER and Dusty Coleman

Tips to get the most out of your POWER training

...

Now that you’ve signed up for sessions at Sanford POWER, get ready for customized training to help meet your athletic goals. Whether it is a personal session, you and some friends, or a large group, there are things you can do to maximize your workout. Be on time – even better, show up early, 5-10 … Continue reading Tips to get the most out of your POWER training

Be better: Training tips from Sanford POWER and Kim Kaufman

...

  Pro golfer Kim Kaufman and Sanford POWER are teaming up to offer insights and training tips over a variety of topics to enhance your athletic performance: How do you keep your mind and your body right when on the road? KIM KAUFMAN “A couple of really vital things help my mind and body when traveling so much. … Continue reading Be better: Training tips from Sanford POWER and Kim Kaufman

Box jump variations for different training goals

...

By Sam Thielen, MS, CSCS Plyo Boxes are extremely effective tools with a wide variety of uses. Not only can an athlete use a variety of different jumping techniques, but the pace at which jumps are performed and the number of repetitions per set can vary greatly, depending on the goal. Below are descriptions of … Continue reading Box jump variations for different training goals

From a sports nutrition expert: How to gain “good” weight

...

By Kelsey Herrick, RD, CSSD, LRD   Trying to gain weight to improve your athletic performance?  Many athletes have a difficult time gaining weight and want to know how to properly gain muscle without gaining extra body fat.  Read on for tips to gain weight and build muscle. Getting Started Setting realistic weight goals and an … Continue reading From a sports nutrition expert: How to gain “good” weight

What is Plyometric training?

...

By Hannah Breske, CSCS   Plyometric training involves the use of jumps, hops, bounds, and/or skips to improve one’s athleticism. Plyometric activities can be separated into two categories depending upon the duration of the ground contact time: 1) fast Plyometric movements; and 2) slow Plyometric activities. In the Science for Sport article it states that, … Continue reading What is Plyometric training?

Be better: Training tips from Sanford POWER and Amy Olson

...

  Pro golfer Amy Olson and Sanford POWER are teaming up to offer insights and training tips to enhance your athletic performance: Travel is a part of sports. How do you keep your body tuned in while on the road? AMY OLSON “This is such an important question and I am constantly learning new tricks and habits … Continue reading Be better: Training tips from Sanford POWER and Amy Olson

Movement retraining key for middle school athletes

...

By Jenny Dalland, MA, ATC Movement retraining programs have been shown to reduce knee injuries in athletes. Sanford Health understands the importance of these programs and our sports medicine professionals have developed their own specific knee injury prevention program. The Sanford Knee Injury Prevention Program is a dynamic warm-up that better prepares an athlete’s muscles … Continue reading Movement retraining key for middle school athletes

Be better: Training Tips from Sanford POWER and Matt Cullen

...

  Pro hockey player Matt Cullen and Sanford POWER are teaming up to offer ongoing insight and education into athletic performance over a variety of topics: WHAT RECOVERY TECHNIQUES DO YOU FIND TO BE HELPFUL? MATT CULLEN “Compression gear helps a lot of recovery. I also find hot and cold contrast baths to be very helpful. … Continue reading Be better: Training Tips from Sanford POWER and Matt Cullen

Foam roller moves for the entire body

...

By Bryce Schmitt, CSCS Foam rolling has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Self-myofascial release “foam rolling” is a fancy term for self-massage to release muscle tightness or trigger points.  A study in The Journal of … Continue reading Foam roller moves for the entire body

The why and how of pull-ups

...

By Ryan Carlson, CSCS The pull-up is an upper body compound pulling exercise. A traditional pull-up relies on upper body strength with no swinging or “kipping” (using a forceful initial movement of the legs to gain momentum). What is a Pull-up? The most popular current meaning refers to a closed chain body weight movement where … Continue reading The why and how of pull-ups

When and how should my child start training?

...

By Scott Hettenbach, MS, CSCS, TPI-L2 With warmer weather on the way soon, many families are turning their attention toward summer camps and activities for their middle school children. This might include playing a summer sport or participating in off-season training – or both. Too much training or competing can cause burnout and stress, but … Continue reading When and how should my child start training?

Science of Sport: Greg Stiemsma

...

Sports science is understanding the physiology and the biomechanics behind athletic performance and health and safety. In the latest edition of Science of Sport on Midco Sports Network, the Sanford Sports Science Institute demonstrates the importance of getting vertical with longtime professional basketball player Greg Stiemsma. It’s not just about how far off the floor you … Continue reading Science of Sport: Greg Stiemsma

Sleep: An athlete’s secret weapon

...

By Brett Beil, CSCS I like to ask the kids I work with three questions each time they come in to work with me; how are you feeling today? What did you eat for breakfast today?  How many hours of sleep did you get last night?  Most times, the number of hours of sleep they … Continue reading Sleep: An athlete’s secret weapon

The keys to heart rate training – Part I

...

Kendall Railing, CSCS Do you ever wonder if you’re exercising hard enough or too hard?  Do you ever wonder why you’re not making more progress even though you exercise regularly.  Do you ever wonder why you seem to be making great progress and then all of a sudden you get hurt, again?  I hope part … Continue reading The keys to heart rate training – Part I

Adding Prowler Sled exercises can yield real benefits

...

By Jim Lloyd, CSCS Through the years, fitness has progressed from the dark ages of nautilus equipment and step aerobics to more non-traditional ways of working out. So what is it about non-traditional fitness that has become so appealing? Results! The intensity and variety of sled exercises will help challenge your body to achieve better … Continue reading Adding Prowler Sled exercises can yield real benefits

Tips for preventing basketball injuries

...

By Jesse Haines, CSCS Tips to Prevent Basketball Injuries The high school /college basketball season is quickly coming to an end. At the same time, teams at the professional level have just recently reached the midpoint of the season. One thing that all levels of play share in common is the fact that an injury … Continue reading Tips for preventing basketball injuries

Teaching power cleans to young athletes: Part I

...

By Hunter Glascock, CSCS, UASW L1 What is a Power Clean? The Power Clean is an explosive, but highly technical movement that is included in many athletic training programs to increase total body strength and power. The power clean when done correctly has many benefits to athletic populations; the power clean mimics triple extension found in … Continue reading Teaching power cleans to young athletes: Part I

POWER athletes open LPGA season

...

The LPGA season is underway for three Sanford POWER athletes: Kim Kaufman, Amy Olson and Katelyn Dambaugh. Kaufman and Olson – both Dakota natives – are veterans of the tour, while Dambaugh is a rookie, having earned her status with a breakout season on the Symetra Tour. All three spent time during the offseason working … Continue reading POWER athletes open LPGA season

POWER athlete Cullen notches 700th point

...

Sanford POWER athlete Matt Cullen just keeps getting it done. Recently, the Minnesota Wild center scored the 700th point of his 20-year career in the NHL. Fittingly, it came during Hockey Day Minnesota. Cullen played his high school hockey at Moorhead, his college hockey at St. Cloud State and now skates for the Wild. The … Continue reading POWER athlete Cullen notches 700th point

Science of Sport: Zach Zenner and cognitive training

...

                        Sports science is understanding the physiology and the biomechanics behind athletic performance and health and safety. In the latest edition of Science of Sport on Midco Sports Network, the Sanford Sports Science Institute demonstrates the importance of vision and cognitive training with pro … Continue reading Science of Sport: Zach Zenner and cognitive training

Limited-time offer: 20-percent off running services via SSSI

...

                    Reach your running goals this season with help from the Sanford Sports Science Institute in Sioux Falls. For a limited time, SSSI is offering 20-percent off all running services. Discounted services include: Comprehensive Running Analysis, Lactate Threshold, VO2 Max and Sweat Test. Our running services … Continue reading Limited-time offer: 20-percent off running services via SSSI

POWER to hold Strength and Conditioning Clinics in Fargo and Sioux Falls

...

                                      Once again, Sanford POWER is holding Strength and Conditioning Clinics to give professionals the chance to discover the latest research when it comes to sports performance. The clinics are available in Fargo on April 13-14 and Sioux Falls … Continue reading POWER to hold Strength and Conditioning Clinics in Fargo and Sioux Falls

Be better: Training tips from C.J. Ham and Sanford POWER

...

  Pro fullback C.J. Ham and Sanford POWER are teaming up to offer ongoing insight and education into athletic performance over a variety of topics: What are some movements you like to do that don’t involve great equipment or facilities? C.J. Ham “I was really big into doing push-ups, sit-ups and dips at home. My dad … Continue reading Be better: Training tips from C.J. Ham and Sanford POWER

How to avoid playing “old man baseball” – Part I

...

Brett Fischer PT, DPT, SCS, ATC I’m a baseball player at heart – it’s part of my identity. Even when I quit playing, I’ll still be a “baseball guy.” Because of that, I still enjoy playing as competitively as I can. Around here, it’s small town amateur baseball and most guys are between the ages … Continue reading How to avoid playing “old man baseball” – Part I

How to: Cold-weather running plans

...

Melissa A. Moyer PT, DPT, SCS, ATC, Clinical Biomechanist People in the Upper Midwest have the privilege of experiencing weather at its extremes.  North Dakota, South Dakota and Minnesota, in particular, experience a continental climate with four distinct seasons, ranging from cold, dry winters to hot and humid summers. In years past, the winter’s high … Continue reading How to: Cold-weather running plans

Gallery: Pro golfers host free youth clinic

...

On Dec. 16, the Sanford POWER Golf Academy in Sioux Falls hosted a free youth clinic for more than 60 players from around the region. Presenters included LPGA players – and POWER athletes – Kim Kaufman, Amy (Anderson) Olson and Katelyn Dambaugh plus Symetra Tour players Emma Jandel and Dorsey Addicks and coach Todd Kolb. … Continue reading Gallery: Pro golfers host free youth clinic

Science of Sport: Speed and agility with C.J. Ham

...

            How does Minnesota Vikings fullback and POWER athlete C.J. Ham’s explosive power and elite agility play out on the football field? Researchers at the Sanford Sports Science Institute break down the biomechanics required to improve player performance and safety. Take a look in this segment from Midco Sports Network: https://www.facebook.com/MidcoSN/videos/vb.127960827225160/1713300272024533/?type=2&theater … Continue reading Science of Sport: Speed and agility with C.J. Ham

What’s up with LeBron’s latest training technique?

...

If you’re a basketball fan or active on social media, you probably saw the recent Bleacher Report story (and video) detailing the way that NBA star LeBron James uses “yoga bubbles” as part of his training. Well, this practice isn’t entirely new – it’s been in use for some time at Sanford POWER by coaches … Continue reading What’s up with LeBron’s latest training technique?

Be better: Training tips from Zach Zenner and Sanford POWER

...

Pro running back Zach Zenner and Sanford POWER are teaming up to offer ongoing insight and education into athletic performance over a variety of topics: What are you paying attention to in terms of nutrition? Zach Zenner “I try to look at scientific studies that have been done, and if there’s nothing like that out there … Continue reading Be better: Training tips from Zach Zenner and Sanford POWER

Science of Sport: Hydration with Adam Thielen

...

Hydration is important to active people of all ages and abilities. The Sanford Sports Science Institute demonstrates why that matters with pro football star Adam Thielen, a former NCAA Division II player who has become one of the breakout stars of the 2017 season. Take a look in this segment from Midco Sports Network: https://www.facebook.com/MidcoSN/videos/1681088911912336/ You … Continue reading Science of Sport: Hydration with Adam Thielen

Pro baseball player Coleman to host camp in Sioux Falls

...

                        Professional baseball player Dusty Coleman will host a developmental baseball clinic Jan. 6, at the Sanford Fieldhouse in Sioux Falls. The DC Baseball Development Clinic will feature two sessions—a fundamentals clinic from 9-11:30 a.m. for ages 6-13 and an advanced skills clinic from … Continue reading Pro baseball player Coleman to host camp in Sioux Falls

Be better: Training tips from Carson Wentz and Sanford POWER

...

  Pro quarterback Carson Wentz and Sanford POWER are teaming up to offer ongoing insight and education into athletic performance over a variety of topics: What’s the importance of working with certified strength and conditioning coaches? Does that really matter? CARSON WENTZ “To get certified, you have to know what you’re doing, and you can … Continue reading Be better: Training tips from Carson Wentz and Sanford POWER

Sanford POWER program, staff give Skyforce “huge advantage”

...

SIOUX FALLS, S.D. – The Sioux Falls Skyforce returned to Heritage Court recently for the 2017-18 home opener with a little extra muscle at the Sanford Pentagon. The home opener was dubbed “Sanford POWER Night.” The Skyforce’s relationship with Sanford POWER has ramped up since the team moved its home games from the Sioux Falls … Continue reading Sanford POWER program, staff give Skyforce “huge advantage”

Video: Sanford Sports Science Institute offers unique services for athletes

...

  The Sanford Sports Science Institute is a resource for athletes and active people of all types. It’s unique on a national level in the number and types of services, staff members and equipment. KSFY-TV in Sioux Falls highlighted the SSSI during a recent visit. Here are link to each of the individual segments: Biomechanics … Continue reading Video: Sanford Sports Science Institute offers unique services for athletes

POWER coach involved with Heat training camp

...

POWER coach Hunter Glascock is having a big year. Not long after being honored as the high school strength and conditioning coach of the year in the Dakotas, he has started working with the Sioux Falls Skyforce of the NBA G League. That includes taking a trip to Miami Heat training camp. The Skyforce are … Continue reading POWER coach involved with Heat training camp

How athletes can reduce the risk of ACL injury

...

ACL injuries are among the most common in sports. But steps can be taken to help prevent them from happening. Exercise physiologist Al Kraft of Sanford POWER walked television station KVRR-TV of Fargo through the topic during a recent interview, including demonstrating some specific strengthening exercises that can be performed just about anywhere and with … Continue reading How athletes can reduce the risk of ACL injury

Now available: Virtual sports nutrition consults

...

                              Proper nutrition is essential to maximizing training and optimizing sports performance, but many athletes are not aware of ways to access a nutrition expert who can help them to gain a competitive edge by learning how to effectively fuel for their sport and activities. … Continue reading Now available: Virtual sports nutrition consults

Is summer “offseason” training actually in-season training?

...

By Chris Rivinius, CSCS, USAW & Nick Jolliffe, MS, CSCS, USAW Over the last couple years during off-season summer training it is easy to see the high demands and workloads placed on the multisport athlete.  We chose to write this article after sitting down at the end of summer and discussing experiences from summer training.  … Continue reading Is summer “offseason” training actually in-season training?

It’s football season!

...

                          If the high school football season hasn’t kicked off where you are, it will soon. Sanford POWER wishes good luck to all of the teams in the region, especially those that we work with. More than that, here are a couple of … Continue reading It’s football season!

Recovery time: How long? And what should I do?

...

By Charley Smook, MS, CSCS One of the biggest questions when it comes to lifting is: “How long do I have to wait in between sets and what do I do while I wait?”  There is no concrete answer. It all depends on what phase of training you are in and what style of training … Continue reading Recovery time: How long? And what should I do?

Cross country runners using Sanford Knee Injury Prevention Program

...

By Lisa MacFadden, PhD, Sanford Sports Science Institute Overuse injuries are a common factor reducing participation and performance in long distance runners, specifically high school aged females. Though injuries are sometimes unavoidable, it is possible to reduce the risk of overuse injuries by improving training regimens. While the use of strength training for sprinters has … Continue reading Cross country runners using Sanford Knee Injury Prevention Program

Triple jump legend Banks to highlight national clinic in Sioux Falls

...

Former triple jump world record holder and two-time Olympian Willie Banks will appear at the National Scholastic Athletic Foundation Performance Clinics in Sioux Falls at Howard Wood Field Aug. 10-13. Banks set the world record in the triple jump in 1985 when he won the national championships with a leap of 17.97 meters. The record … Continue reading Triple jump legend Banks to highlight national clinic in Sioux Falls

Hydration: What you need to know

...

By Sanford Sports Science Institute Hydration during sports How much fluid you should drink during physical activity is determined by several key factors. An appropriate rate of fluid intake depends on how much you sweat, which is primarily driven by how hard you are working and environmental conditions – temperature and humidity. It also depends … Continue reading Hydration: What you need to know

Be reactive in your agility training

...

By Sam Thielen, MS, CSCS Agility training is a cornerstone for nearly every athlete’s training program, but it can be easy to fall into a routine with the drills and movements. One simple way to change up and step up your agility training is to implement a reactive or cognitive component. In sport, changing your … Continue reading Be reactive in your agility training

Sanford SCORE benefits NBA G League team

...

The summer training sessions are quickly coming to a close. Did you improve athletically? Sanford SCORE will help you find out. The unique system is vital to help athletes of all sports, ages and abilities find out where they’re at and set a course for improvement. The Sioux Falls Skyforce – the official NBA G … Continue reading Sanford SCORE benefits NBA G League team

Bring the push-up with you

...

By Brett Beil, CSCS The warmer seasonal weather typically brings a lot of people outside and away from their local gym.  My hopes are that they will still choose a handful of strength exercises to complement their various forms of outdoor cardiovascular activities. The push-up, one of my favorite exercises, should be one of these … Continue reading Bring the push-up with you

Wentz has deep ties to Sanford Health

...

Pro quarterback Carson Wentz, a Bismarck native who played college football at North Dakota State University, was recently in his home state to help celebrate the opening of the new Sanford Medical Center Fargo. During his trip back, Fox Sports North’s Marney Gellner looked at Wentz’s relationship with Sanford Health. Wentz, who was taken second overall … Continue reading Wentz has deep ties to Sanford Health

What is circuit training?

...

By Jim Lloyd, CSCS Circuit training is an interval-based workout program. You complete several different exercises in rapid succession, with short rests in between. Generally, you’ll perform each exercise at a high intensity for a set period of time or set number of reps. After doing one series of exercises, or completing one “circuit,” you’ll … Continue reading What is circuit training?

How to optimize performance training for athletes

...

By Nicole Sullivan, CSCS There is often a misconception that if you’re not sore or not puking following a workout then you didn’t have a hard enough workout or did not improve. Both of these statements are false. Athletes should train differently than regular population for a variety of reasons. Usually these two populations have different … Continue reading How to optimize performance training for athletes

Running safely outdoors during summer

...

By Tanner Paulson, CSCS Sunshine and warmer temperatures mean one thing for runners who have been cooped up on the treadmill all winter and spring – Hello, Mother Nature! While this brings opportunity and training options for runners, it also means there are additional things to consider before taking your workout outside during the summer … Continue reading Running safely outdoors during summer

Ready, set, summer training

...

By Kendall Railing, CSCS There are many clichés in the world of sports.  Here is one of them: Championships are won and lost in the off-season. As we enter the summer months it can be busier and more exhausting than ever. Different sports and coaches are pulling you in multiple directions in the quest for championship … Continue reading Ready, set, summer training

Maximal heart rate: Guidelines to the “Danger Zone”

...

By Phil Faught, ATC Today’s society loves technology. It seems everything today comes with a heart rate monitor. With heart rates being read in real time 24/7 many athletes want to know what this heart rate number really means. Athletes, especially older athletes, have concerns about how high should their heart rate be during exercise … Continue reading Maximal heart rate: Guidelines to the “Danger Zone”

Are you really training agility?

...

By Mike Salwei, CSCS Agility is usually defined as quick, full body changes in direction and speed, or the ability to change direction. Most American team sports such as football, basketball, and soccer rely heavily on the ability to rapidly change direction. Agility is an essential component of most court and field sports. So it … Continue reading Are you really training agility?

Vikings back Ham to appear at Sioux Falls academy event

...

Young athletes will have the opportunity to learn from Minnesota Vikings fullback C.J. Ham during a clinic hosted by the Sanford POWER Riggs Premier Football Academy. The running back clinic will take place June 26 from 5-7 p.m. at the Sanford Fieldhouse in Sioux Falls. The clinic is open to students in grades K-8 and … Continue reading Vikings back Ham to appear at Sioux Falls academy event

The When, What and How of successful workouts

...

By Paul Lundgren, MS, CSCS, USAW The most common reason that a person doesn’t work out is because of a lack of time. One of the most common reasons a person quits working out is they don’t have a plan in mind, or they are trying to accomplish an unobtainable goal. Having a plan in … Continue reading The When, What and How of successful workouts

Cullen claims third Stanley Cup championship

...

Longtime Sanford Health advocate and Sanford POWER athlete Matt Cullen helped the Pittsburgh Penguins win an NHL title Sunday with a 2-0 victory over the Nashville Predators in Game 6 of the championship series. This is the second Stanley Cup in a row for the 40-year-old Cullen and the third in his 19-year professional career. … Continue reading Cullen claims third Stanley Cup championship

Hall of Famer visits POWER Baseball Academy

...

A baseball legend made a stop at the Sanford POWER Baseball Academy in Sioux Falls last week. In town for the South Dakota Sports Awards, 19-time MLB All-Star Cal Ripken Jr., spoke to a group of young baseball players and their parents. The “Iron Man” covered a variety of topics during the visit, including the ways … Continue reading Hall of Famer visits POWER Baseball Academy

Setting it straight: Truths and myths of strength and conditioning

...

By Brad Rilling, CSCS Myth: Weight training for females will make you bulky, or  I just want to “tone” up. Truth:  In general, women are not able to build monstrous muscle mass due to a number of physiological (not enough testosterone) and genetic factors. Unfortunately, the image that comes to mind is professional bodybuilders that … Continue reading Setting it straight: Truths and myths of strength and conditioning

Sanford Sports Science Institute to help develop future track and field Olympians

...

                              The Sanford Sports Science Institute has collaborated with the National Scholastic Athletic Foundation to become the non-profit organization’s exclusive national sports medicine research partner. The National Scholastic Athletic Foundation is one of the driving forces behind grassroots track and field … Continue reading Sanford Sports Science Institute to help develop future track and field Olympians

Sanford SCORE: The first step toward summer gains

...

At Sanford POWER, we help you reach your athletic potential so you can be your best when it matters the most. But how do you know where you stand or measure your improvements? Those elements are key, especially during summer training. Just like in school, we use a test, known as the Sanford SCORE Athletic … Continue reading Sanford SCORE: The first step toward summer gains

Cullen making his mark with defending Stanley Cup champs

...

At age 40, Matt Cullen is the oldest player skating in the NHL Conference Finals. But he’s not just filling shifts, he’s making an impact. The former Moorhead High School star notched a goal in Game 5 of the Eastern Conference Finals, helping Pittsburgh top Ottawa 7-0 to take a 3-2 lead in the best-of-7 … Continue reading Cullen making his mark with defending Stanley Cup champs

Preparation is key to proper squat movement

...

By Jordan Soukup, CSCS “Many roads lead to Rome” – James Smith This quote serves as a simple reminder that there are a variety of means and methods that can be used to help athletes improve. The same could be said of a warm-up. There are multitudes of variations that can be used to prepare … Continue reading Preparation is key to proper squat movement

Strength training and Olympic lifting for youth athletes: Is it safe?

...

By Chris Rivinius, CSCS Common questions a parent may ask when determining to enroll their youngster into a formal strength and conditioning program: Is strength training safe for my young athlete? When should an athlete begin resistance training? Can strength training actually stunt my son/daughters growth? Will it make my son or daughter big and … Continue reading Strength training and Olympic lifting for youth athletes: Is it safe?

Conditioning for team-sport athletes

...

By Nick Jolliffe, CSCS As trainers, coaches, parents, and athletes it is important to understand the physiology of team sports and design conditioning programs that stress the appropriate energy systems. Most team sports consist of repeated periods of high-intensity activity with limited rest between each. This high-intensity activity consists of acceleration, deceleration, and change of … Continue reading Conditioning for team-sport athletes

Three keys to improving foot speed

...

By Mike Salwei, CSCS, USA-WSPC, CF-L1 “Mike, I talked to coach last night and he said I need to improve my foot speed!” I have been very fortunate to spend my entire working career in the strength and conditioning field. During this time I have had the pleasure working with extremely motivated athletes who are … Continue reading Three keys to improving foot speed

Sanford POWER Golf Academy

...

  The Sanford POWER Golf Academy is the most comprehensive golf program in the region, bringing together skill work with sports science, physical therapy and strength and conditioning. Our team of experts can help you move better, feel better and play better. Options include: • Coaching led by PGA Teaching Professional Todd Kolb • Golf Movement and Performance … Continue reading Sanford POWER Golf Academy

Sanford Knee Injury Prevention Program: Online resource

...

                            Athletes involved in sports that require jumping, cutting, and pivoting have an increased risk of serious knee injuries, specifically non-contact anterior cruciate ligament (ACL) tears. • 7,000,000 High School students participate in team sports in the United States • 3-11% of those student … Continue reading Sanford Knee Injury Prevention Program: Online resource

Young athletes benefit from resistance training in many ways

...

By Matthew Taffe, MS, CSCS With increased awareness of the many benefits of strength and conditioning programs, there has been a steady rise in the number of young people taking part in them. Resistance training is a tool often used to increase strength in athletes. When considering the potential benefits of resistance training, it’s important … Continue reading Young athletes benefit from resistance training in many ways

Culture is key in developing a strength and conditioning program

...

By Hunter Glascock, CSCS, UASW L1 In most situations, your job is not a new position; someone has held that position before. In the world of strength & conditioning many high school programs have relied heavily on sport coaches to run the weight room for their teams. It is our job as strength coaches to cultivate the … Continue reading Culture is key in developing a strength and conditioning program

Training changes can reduce risk of ACL injury

...

            By Al Kraft, MS, ATC, CSCS Approximately 100,000 anterior cruciate ligament reconstruction surgeries are performed each year in the United States. Athletes participating in high-risk sports like basketball, soccer and football experience higher incidence of ACL injury. Also, female athletes are five to seven times more likely to suffer … Continue reading Training changes can reduce risk of ACL injury

What is Rate of Force Development?

...

By Sam Thielen, MS, CSCS Muscular power is an essential component of many athletic activities like running, jumping, cutting and throwing. Power training has become increasingly popular from youth athletes to those at the college and professional levels because of the importance of power production. To reach performance goals, a variety of methods go into … Continue reading What is Rate of Force Development?

Sanford Sports Medicine directory: 2019-20

...

Looking for sports medicine, sports performance, sports science, sports nutrition or sports physical therapy services? Here’s a guide to the locations, people and programs provided by Sanford Health across Minnesota, North Dakota and South Dakota. Even if you are located outside of that area, we can help. An overview: At Sanford Orthopedics & Sports Medicine, … Continue reading Sanford Sports Medicine directory: 2019-20

Don’t delay post-workout nutrition

...

            By Brett Beil, CSCS You just finished your intense strength training session or your long run. You are tired and thinking about checking messages on your phone or seeing what sports are on TV tonight. It hasn’t crossed your mind yet, but right now you should be thinking about what … Continue reading Don’t delay post-workout nutrition

Active recovery: A way to be productive between sets

...

By Tanner Paulson, CSCS In our modern world where everyone is busy, efficient and productive use of time has never been more important — including our time spent in the gym. No matter your age, no matter your training goals, rest and recovery time must be allotted during your workout. This recovery time is essential … Continue reading Active recovery: A way to be productive between sets

Activating glutes can reduce injury risk

...

By Nicole Sullivan, CSCS One of the most simple, effective ways to reduce your injury risk is learning how to properly activate and strengthen your glutes. The glutes are comprised of three muscles — the gluteus maximus, gluteus medius and gluteus minimus — and together they are the most powerful muscles in the body. The … Continue reading Activating glutes can reduce injury risk

Young athletes benefit from multi-sport experience

...

By Randy Martin, MS, CSCS, ACSM EP-C, USAW-L1 Athletes and parents alike face the question of whether or not to specialize in a single sport and the pressure to do so at a young age has never been stronger. Youth sport specialization nationwide continues to trend upward as parents and their young athletes attempt to … Continue reading Young athletes benefit from multi-sport experience

Throwing pains? These tips will help

...

By Brett Fisher, PT, DPT, SCS, ATC Warmer weather is right around the corner. That means spring sports are beginning their preseason practices. With the recent trend in indoor facility development, the spring seasons for baseball and softball are able to begin sooner than in past years. This allows for a longer season and for … Continue reading Throwing pains? These tips will help

Athletic trainers keep it moving in March

...

March is known as tournament time. It’s also National Athletic Training Month. Athletic trainers are integral in keeping athletes healthy and performing at peak levels – they just don’t get many headlines. Here’s a behind-the-scenes look at one of Sanford Health’s athletic trainers, compliments of South Dakota Public Broadcasting.

Greenway retires from NFL

...

Longtime Sanford POWER athlete and supporter Chad Greenway is calling it a career after 11 seasons with the Minnesota Vikings. A linebacker, Greenway amassed more than 1,300 tackles and twice was named to the Pro Bowl. He also developed a big reputation off the field for his charity work, earning finalist honors for the NFL … Continue reading Greenway retires from NFL

Be Better: Training tips from Carson Wentz

...

  Pro quarterback Carson Wentz and Sanford POWER are teaming up to offer ongoing insight and education into athletic performance over a variety of topics: Stretching: Carson Wentz “Stretching is so undervalued. I’ve learned it’s important to keep my body right and make sure its ready to go. Athletes can really limit a lot of … Continue reading Be Better: Training tips from Carson Wentz

Should competitive swimmers add dryland training?

...

By Jim Lloyd, CSCS Sanford POWER Competitive swimmers must possess technical skill, muscular balance and strong athletic ability. In addition to training in the water, swimmers should participate in dryland workouts as a way to stay competitive. When applied properly, dryland training can improve your performance and your chances of success, while decreasing your chances of … Continue reading Should competitive swimmers add dryland training?

Make the right call

...

Sidelines to research labs to operating rooms, the Sanford Orthopedics and Sports Medicine team is there. Sanford POWER is a part of that Our experts leverage their experience, scientific discoveries, cutting-edge technology and commitment to keep athletes safe while improving every aspect of their performance. Make the right call. Visit ChooseTheExperts.com to learn more – and … Continue reading Make the right call

Q & A with pro quarterback Carson Wentz

...

Bismarck Century and North Dakota State quarterback Carson Wentz burst onto the national scene in 2016 as the second player chosen in the NFL Draft. Wentz started every game for the Philadelphia Eagles and was a finalist for rookie of the year. He recently shared his thoughts on the Super Bowl, his pro debut and avoiding injuries. Q: How has the … Continue reading Q & A with pro quarterback Carson Wentz

What is the best way to train for your sport?

...

By Paul Lundgren, CSCS Sanford POWER To be the best athlete that you can be, you need to have in mind what kind of performance training that you want to do and what sport that you are training for.  This will help both yourself and your strength coach train better, smarter, and harder. Train for … Continue reading What is the best way to train for your sport?

POWER to hold educational clinics in April

...

The science behind sports is ever evolving. The Sanford POWER Strength and Conditioning Clinics give professionals the chance to discover the latest research when it comes to sports performance. The clinics are available in Fargo on April 21-22 and Sioux Falls on April 28-29. The clinics will feature national, regional and local professionals who are … Continue reading POWER to hold educational clinics in April

Six training tips for basketball players

...

By Jesse Haines, CSCS Sanford POWER Training & Performance 101 A proper basketball performance enhancement program focus is to develop and maximize athleticism. Athletes are constantly trying to improve their game. However, the bottom line should be safeguarding a basketball athlete from injuries.. If you don’t take care of your body, you could have a … Continue reading Six training tips for basketball players

Strength training tips for distance runners

...

By Charley Smook, Sioux Falls POWER coach Most runners think that to be the best at running all they need to do is run.  And only run. They think that if they start strength training they are going to bulk up and slow down.  This truth is ALL runners need to strength train. The key … Continue reading Strength training tips for distance runners

Wrestling: Fueling up right

...

Wrestling integrates both mental and physical skills while demanding a high level of strength, aerobic fitness, flexibility, speed, agility, explosiveness, anticipation, quick reaction, and concentration. As a weight category sport, attaining an appropriate body composition is an important factor in competing in a desired and appropriate weight class. However, “making weight” just prior to each competition often is achieved by … Continue reading Wrestling: Fueling up right

Sanford POWER coach earns regional honor

...

SIOUX FALLS, S.D. – Sanford POWER’s Hunter Glascock is the 2016 High School Strength & Conditioning Coach of the Year for the South Dakota and North Dakota region. A native of Beresford, South Dakota, Glascock oversees performance enhancement for Sioux Falls Lincoln High School through Sanford POWER. He is a Certified Strength and Condition Specialist … Continue reading Sanford POWER coach earns regional honor

Duncan selected for USA Paralympic Teams

...

Sanford POWER athlete Brynn Duncan of Moorhead has been named to Team USA in sled hockey and skiing, the latest achievement in a career that took a new direction following a 2008 car accident that left her paralyzed. Duncan frequently works with trainer Phil Faught. WDAY-TV has the story.

Dehydration: A concern for basketball players?

...

By Jason Dorman, Sanford Sports Science Institute operations manager Proper hydration is a key component for effective athletic performance. However, the impact and importance of hydration during basketball practice or, more importantly, a game is often unappreciated and under emphasized by the athletes and coaching staff. Many players don’t realize the effect dehydration may have … Continue reading Dehydration: A concern for basketball players?

The Ultimate Strength and Conditioning Workout: Reaching Your Genetic Potential

...

By Brad Rilling, CSCS Sanford POWER To create the best strength and conditioning program for you, several areas should be addressed for optimal athletic performance. Exercises, workouts and drills can be customized for you to reach your genetic potential and peak athletic performance. Below is a quick overview of a complete strength and conditioning program, … Continue reading The Ultimate Strength and Conditioning Workout: Reaching Your Genetic Potential

Concussion questions: What to know

...

By Katie Grevlos, BA, Augustana University and Thayne Munce, PhD, Sanford Sports Science Institute What causes a concussion? A concussion is caused by a direct or indirect blow to the head that results in vigorous and abrupt movement of the brain within the skull. Concussions may occur from impacts of varying magnitude to any region of … Continue reading Concussion questions: What to know

Carson Wentz partners with Sanford

...

Wentz, Sanford have well-established relationship FARGO, N.D. – After years of close ties to Sanford Health, rookie Philadelphia Eagles quarterback Carson Wentz has signed an endorsement contract with Sanford Health. The former North Dakota State University signal caller and Sanford have a long-running relationship, dating back to his formative years in Bismarck, North Dakota. He … Continue reading Carson Wentz partners with Sanford