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Luke Glancy

@10toesperformance

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Coach @bando_performance - Wellesley Assistant S&C Coach @pwhl_fleet

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Meet Luke Glancy, one of Bando Wellesleys Strength & Conditioning and Performance Specialist who believes that every individual—no matter the age—has the potential to achieve greatness. His passion for training goes beyond just building strength; it’s about empowering clients to improve their lives, build confidence, and unlock their full potential!

#BandoPerformance #OmniContractionSystem taken in Boston Sports Institute - a Steward Family Facility by @10toesperformance

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2 years ago

Practice what you preach… The Bando Wellesley Crew gets after it 😤

#FridayFump taken in Bando Performance - Wellesley by @10toesperformance

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2 months ago

As athletes transition from middle stage to late stage rehabilitation after ACL surgery, goals are simple:
- Resolve any remaining strength deficits
- Enhance Power, RFD, and Fast SSC expression
- Maximize psychological readiness
- Prepare the athlete for all conditions and movements of sport

Athletes must keep moving ahead and stack up the small wins. Collaborating with performance and sport coaches can yield great results when combined with PT. @10toesperformance , her coaches @usmma , and I have been helping @arianna_buccacio head into the final rehab phase before returning to the ring. 👊

#aclrehab #combatsports #mma #muaythai #bjj taken in Bando Performance - Wellesley by @10toesperformance

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3 months ago

Learning to fall effectively is hard. A little resistance can help take the e brake off by @10toesperformance

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5 months ago

Too often I forget visual feedback can be a really effective coaching tool.

Frames I look at (slides 2-4):
- touchdown
- full support
- toe off

Clean up one frame and the rest often fall in to place. Not chasing technical perfection, just progress.

Cues used:
- step down
- lead with your hips

Important note that @holden.ring is a special breed. Took my guy 5 min to figure out how to use a treadmill he’d never used before. by @10toesperformance

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10 months ago

The rules of upright sprinting and why it’s important.

- Stacked torso
- Neutral pelvis
- Scissoring thighs
- Strike from above (vertical shin)
- Flexed Ankles

Acceleration quality determines upright mechanics. And upright mechanics determine how much force you can put into the ground — fast.

The more mass-specific force you apply to the ground, the faster you move. Faster sprinters apply that force in less time, resulting in shorter ground contact times.

Speed isn’t about reaching, or pushing longer. Speed is about large forces, applied quickly, in the right direction

Clean acceleration -> tall posture -> fast vertical force -> faster sprinting.

Sprint speed = cover more ground, more efficiently, every step.

Train acceleration to unlock upright speed.
Train upright speed to make acceleration more powerful.

Credit to ALTIS for their amazing educational material on all things sprinting. by @10toesperformance

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10 months ago

There’s a rhythm required to accelerating effectively. I think this aspect gets overlooked a lot with young athletes. When it comes to speed development, outputs can be misleading at times - that’s where coaching comes in. At toe off, are the head, pelvis, torso, and stance leg lined up? Do they swing together in sync? Does stride length increase each step? Most importantly - does it look fluid, smooth, and effortless? An effective way to address these aspects of sprints is by slowing down the tempo - marching, skipping, using resistance (seen above), are all effective training tools to build rhythm. Most importantly, sprint often, from different positions, different distances, at different intensities. taken in Boston Sports Performance Center by @10toesperformance

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a year ago

Wellesley’s been on fire all summer — intensity’s so high the coaches are out here running sprints just to keep up 🔥💨

#BandoPerformance taken in Bando Performance by @10toesperformance

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a year ago

📈 jobs not finished, but @ejmc17 ‘s work ethic could make any coach look good taken in Wellesley Sports Center by @10toesperformance

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a year ago

Marathon runner presented with lots of er and anterior orientation, concentrically oriented glutes. Our goal has been to establish some variability while still doing hard stuff. Absolute misfire exercise selection on the left. Early on in our training and no motion available to effectively complete the task. After working backwards, few weeks later we’re able to get some femoral ir and yielding at the glute taken in Boston Sports Performance Center by @10toesperformance

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a year ago

Cool to see Kaner unlock some new shapes just off some visual feedback. Facilitated by a couple simple cues and good banter. taken in The Icenter by @10toesperformance

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2 years ago

Couple simple speed blocks this fall for our guys. Basic drills and plyos enforcing proper mechanics and consistent sprinting exposure has been the most efficient route to practical change in on-ice speed. The fastest skaters are often the fastest sprinters, the postures of on-ice acceleration very similar to those of off-ice. Simple speed work is a low hanging fruit for a lot of puck players. taken in Real Speed Sports Training by @10toesperformance

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2 years ago