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Evie Calderon

@ec.power.speed

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Owner of EC Power & Speed
Head Softball Coach at Whitney Young
BJES Director of Softball
Head Coach 14u Chicago Cheetahs
WHA.

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Winter Softball Hitting Academy‼️

Starts up November 2nd - Every Monday 5-7 pm till December 21st. 8 weeks of hitting, base running, athletic performance.

7-14 years old + we will be dividing into groups based on skill to provide the best experience.

Great Coaches Joining Us⬇️
Meghan Bontrager, Lewis University Alumni, St. Xavier Assistant Coach
Delaney Garden, Lewis University Alumni, All American
Addie Flynn, Current 18u Cheetah, Alliance Championship Winner

You won’t want to miss out on this camp. DM for details. Link is in my bio‼️ taken in Bo Jackson's Elite Sports Bensenville by @ec.power.speed

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2 days ago

Chicago Cheetahs 14u Calderon Fall Schedule.

Good to be back. by @ec.power.speed

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a month ago

Small Group Workouts‼️

Only have a few hours available this fall so spots are limited.

Last slide shows an example workout.

ALL of our athletes from this summer have gotten faster & stronger.

Want a comprehensive and individualized training program. This is the place to be. No bullshit, simple training done often.

DM me if interested. Link in Bio✅ taken in Willowbrook-Burr Ridge Sports Performance Center by @ec.power.speed

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2 months ago

Slapping Camp with All-American Delaney Garden‼️

4-Week Camp where softball players can learn the fundamentals of slapping including footwork, control, and timing. Hitters will practice bunting, soft slap, and hard slap through drills and game. Become a triple threat!

November 16th-December 7th from 7-8:30 pm

Ages 10-14

Capacity of 15

Register through the link in my bio or on the BJES Bensenville Website ✅ taken in Bo Jackson's Elite Sports Bensenville by @ec.power.speed

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18 hours ago

Good training clips from ECPS Crew✅

Every kid is getting faster & stronger‼️

Want to train like this? Message me or fill out small group training link in bio. taken in Willowbrook-Burr Ridge Sports Performance Center by @ec.power.speed

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19 hours ago

Full Hockey Strength Training Session

Swipe to Check it out ➡️

1 set 15 yards each

Working & prepping the ankles is huge, especially since hockey players are always in their skates. Different variations. Then some lateral start sprints.

We also did some hip mobility drills + heavy sled pushes before this.

3 sets of 4 reps for the drop to hurdles. Keep moving hurdle up if GCT is under 0.250 seconds.

3 sets of 3 for the Kneeling Jump to Broad.

Work on quick off the ground, changing direction, being bouncy & powerful.

After the jumps, we run a sprint.

We do this circuit with the jumps 3 times, then we just do sprints. Depending on day total of 4-6 sprints.

PR today for Oliver.

Back Squats 4 sets of 5 reps. Tracking VBT. Our goal is Average Velocity 0.47-0.52 m/s which is about 1-2 RIR. If last rep is in that range we can add weight. Once we are stuck on the lower end of that range or hit below it, we stay there and try to beat it.

Paired with Incline DB Bench Press. 3 sets of 5 second Hold to 5-10 reps. Good pump.

Two sets for the accessories. Hitting the lower leg is important for hockey players. We got the Calf Hold for 30 seconds.

Then we get into Front Foot Elevated Reverse Lunge. We start with a 5 second hold into 6-8 reps per side. This is his first week doing this, and you can see it’s tough. The balance and control is hard here even with just the extra 3 inches. This will be good to progress.

Want to train like this? Message me for small group training. I only have a few spots available this Fall/Winter. taken in Willowbrook-Burr Ridge Sports Performance Center by @ec.power.speed

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a day ago

Strength Training Does Not Have To Be Complicated.

Especially for high school athletes. Most kids need to learn how their body moves & get stronger. This is why the first phase for @wy_softball is focused on controlled tempos for major movements - squat, RDL, incline bench, chin-ups. We are getting our body to understand the form while also gaining capacity. The time under tension also helps facilitate muscle growth.

For our accessories, we have either isometric holds or high rep movements. Here includes split squat with a 5 second isometric into reps + high rep rear delts, biceps, and triceps. We are also using heavy DB holds and single leg glute bridge holds for 30 seconds to build up the system.

This does not have to be hard. Add reps or weight each week and keep intensity high but controlled. Progress will happen. by @ec.power.speed

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3 days ago

Good Off-Ice Pairing ⬇️

Wicket Sprint Races + Single Leg Hurdle Hops

I have always loved Wicket Sprints for all my athletes. It’s a great way to clean up sprint mechanics through an external cue. The hurdles get your frequency and stride in the same fashion. I have also noticed that since hockey players always run with their hips externally rotated, this helps them clean that up. Removing overuse injuries on and off the ice.

Single leg hurdle hops have to be one of the best jumps to get a young kid to master. The continuous cycle using rhythm, reactiveness, coordination - all on one leg is huge for kids. Get them good at this and they will be a better athlete. by @ec.power.speed

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4 days ago

Training & Vibes from this week ➡️

Monday Legs was not the best day. Coming off a cold. Still solid day. 8 sets of 3 reps 245-255. @will.ratelle

Eggs with fresh tomatoes, bell pepper, onion, jalapeño. Fire.

Great exercise. Pull the hammy and push against the pad. Slight round to get that full ROM.

Tuesday Push Day. OHP is coming along. Volume PR at 95 for 8 sets of 3.

Conditioning after Push Day

90 on/90 off. 5 sets. Pushing the pace.

Trying to add more veggies into the routine.

Chuy

Wednesday Pull Day. Heavy DB rows are a staple. 2 sets to 0-1 RIR does the job. This is 80 ish pounds?

Coffee Order - Cold brew easy cream, easy syrup.

Greek Yogurt w/ honey & pineapple = elite combo. Easy snack with lots of protein and easy carbs.

Sprints and Jumps Tuesday.

10 yard Build to 10 yard Fly. 3 sets only.

1.315 twice. Not bad.

Single Leg Hopping Sucks. Difference between Right & Left Leg is apparent. Working on it. Always Hop All Year Round.

Friday Morning View is the best @annasteingruber

Friday Leg Day - 175 for Cluster Sets of 2+2. Have never Hit 175 for doubles before last week. Now it’s moving even smoother.

Just a beautiful Friday. Squat heavy, then Deadlift Heavy. 285 was moving.

Webinar by @fittywithschmiddy talking all things Hockey S&C. Plus rotisserie chicken with rice and some beautiful green additions.

Date Night for One Year Anniversary @annasteingruber

Saturday Upper w/ @tyler_wrobel

Having a gym buddy makes a difference. Hit 155 for first time on Close Grip Bench. Pump was amazing then celebrated Tyler’s Bday. taken in Chicago, Illinois by @ec.power.speed

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5 days ago

HOSS Anabolic Week 16 @will.ratelle

Front Squat, Cluster Sets at 165-175
Deadlift, Cluster Sets at 275-285
Walking Lunges, 2 Heavy Sets
Hamstring Curl, Myo Reps

Goals
Front Squat 195, Max Before 165
Deadlift 325-335??, Max Before 300

This has been one of the best programs I’ve ever done. Might run it back. taken in Pilsen's Gym by @ec.power.speed

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7 days ago

Simple Training Session with the Hounds Boys

Swipe to Check it out ➡️

Get them locked in with some tennis ball work.

Single Leg Holds, Crab & Bear Crawl - all with a partner.

Then some extensive Plyos with the hurdles. Forward, Backward, Single Leg. We also did skips, prime times, bounds.

Insert any game you want to here. This is one of my favorites. Gets them primed to sprint.

Want to be explosive when you’re on the bases - do this broad jump variation. Work on that first step fully opening up and going.

5 yard Build to 10 yard Fly

Rip some PRs. All the guys have been cooking every week.

Have some fun with jumps. Max out the Hurdle. Add more height. Get the kids hyped.

I treat Relay Races as the “conditioning”. You go back to back in competition format. Low rest, full out sprints. All you need is a few sets to get them cooked.

Simple Strength Work

I give them a little bit of autonomy here. All I need is a heavy lower body exercises at 5-8 reps. They can choose Goblet Squat, Back Squat, RDL, or Trap Bar. Whatever they want as long as intention is there.

Then an Incline DB Press and Chin-ups. Easy sets don’t count. 3 tough sets on all exercises. Staying in 5-8 reps range. taken in Willowbrook-Burr Ridge Sports Performance Center by @ec.power.speed

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8 days ago

Mobility Exercises That Don’t Suck

These movements are not useless, and over time will help you more than you know. I like to pick 2-4 exercises and rotate through them as I see fit. Takes 6-8 minutes. Especially since I’ve been hitting upper body frequently - these are important to keep in the rotation.

Swipe to Check it Out➡️

1. Any Hang Variations

Deadhang, Lateral Bar Hang, Monkey Hang, Single Arm Hangs

I love starting off with a passive hold that loosens everything up. You get a big stretch on the shoulder, lats, chest. Also, some spine work in here. Do what feels comfortable, move around and relax into these positions.

2. Prone Swimmers

Adding in a direct movement in the shoulder every warmup is important to now lose any range of motion. Intention is also huge here. You NEED to push to your fullest ROM and control it. Don’t just zoom through these. One set of full intentional reps will be tough if you’re doing it right.

I also plug in here shoulder CAR variations.

3. Lat Pullovers

Light & Feel the Stretch. Good control throughout ROM. Also helps loosen upper back. Think about driving your elbows forward. You can also do this as an ISO as well.

@woxer please sponsor me lol

4. Push-up Variations

Been doing these for YEARS. An easy way to get some easy push-up reps in so you don’t suck at them. The different variations allow the shoulder to move in many different ROM.

Downward Dog
Shoulder Tap
Toe Touch
Twists
Eccentrics
Clapping Reps
Shoulder Circles
Single Leg

The list goes on. I switch up the variation every set. by @ec.power.speed

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9 days ago