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Exceed Sports Performance

@exceedspf

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Helping you get faster, stronger and more athletic using cutting-edge sport science technology.
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Our 5:30am adult class in full swing for the summer. Come check it out on Monday, Wednesday and Friday. by @exceedspf

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3 months ago

Join our team in Westborough! by @exceedspf

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5 months ago

The power of long-duration isometrics

Isometrics are exercises where you generate muscle tension without moving the joint. Holding these positions for longer trains strength, stability, and control exactly where athletes need it—without the fatigue of heavy lifting.

Why they work ⬇️
• Joint & tendon capacity: stronger, stiffer tissues handle repeated stress.
• Strength at key angles: reinforces positions in sprinting, cutting, and deceleration.
• High force, low fatigue: tension without heavy muscle or CNS strain—perfect in-season or high-volume phases.
• Stability & neuromuscular control: improves motor control and joint alignment under load.
• Sprinting & force application: posture, pelvic control, and stiffness = better ground contact.
• Mobility with strength: builds end-range strength for usable, controlled mobility.
• Performance resilience: sharper, more consistent athletes across long seasons.

Where we use ISOs
Regen/active recovery • Strength accessory exercise • Return-to-sport • Injury risk reduction • Young athletes • In-season • Deloads/high-stress weeks

Female athletes:
During the luteal phase, ISOs support strength, stability, and motor control while respecting hormonal fatigue and coordination changes. ISOs are reinforcing joint stability and motor control when recovery is naturally inhibited.

At Exceed, isometrics aren’t filler—they’re foundational for durable, adaptable, high-performing athletes.

#functionalfitness #performance #strength #fullbodyworkout #athlete #sportperformance #femalefitness by @exceedspf

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8 months ago

Why Acceleration Wins Games 🚀
Top speed is flashy, but acceleration rules the first 10–30m—where most plays are made.
It’s not about feeling “fast” early—it’s about feeling powerful. Elite athletes dominate by applying massive horizontal force right from the start.
Key cues to master:
Aggressive forward lean → Directs force horizontally
Violent arm drive → Powers faster leg turnover
Push the ground BACK → Not up (horizontal force is king)
Own the first steps with power, not speed. Feel that explosive drive. Everything else follows.
Who’s hitting accel drills today? 🔥
#AccelerationTraining #SprintMechanics #FirstStepSpeed #ExplosivePower #SpeedDevelopment

Lock in that powerful drive phase! 💨 by @exceedspf

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9 months ago

Quick look at @tuckermcdonaldd Top End Sprint and Speed Lower workout this afternoon. by @exceedspf

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9 months ago

Why Change of Direction (COD) Matters for Athletes Straight speed is cool, but elite performance demands explosive cuts and quick redirects.Master these keys:
• Slow down into the turn for control
• Minimize steps for efficiency
• Optimal body angles to handle force safely
• Drive hips explosively to accelerate outLevel up your game! Who’s drilling COD today?#ChangeOfDirection #AgilityTraining #SportsPerformance #AthleteLife by @exceedspf

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9 months ago

Holy Cross '30

I am humbled and honored to announce my commitment to play Division I lacrosse at the College of the Holy Cross to further my academic and athletic career.

First, I want to thank my family, who have stood by my side throughout this entire process—through countless phone calls, road trips to tournaments, and repeated injuries. I want to thank Sean, Dom, Sophie, and the rest of the staff at Exceed Sports Performance and Fitness for their continued dedication to my health and improvement. Thank you to Dr. Feldman for his time and effort in helping me recover from injury. A huge thank you to Coach Cal and everyone at Proctor for all of your help and for providing me the opportunity to reach my potential. And to the staff at Laxachusetts—Coach Evans and Coach Morris—thank you for giving me the chance to prove what I’m capable of on the field.

Finally, thank you to the coaching staff at Holy Cross—Coach Reppert, Coach Duprey, Coach Chandler, and Coach Tillotson—for this incredible opportunity.

Go Crusaders! ⚔️✝️ Photo shared by Ryan Roman on November 12, 2025 tagging @insidelacrosse, @exceedspf, @hcrossmlax, @il_preps, @laxachusettsboys, @proctorlacrosse, and @gonkmlax. May be an image of ‎text that says '‎COLLEGE OF THE HOLY CROSS LEAGLE ALGONQUM Ruan ROMAN م SADERS‎'‎. by @exceedspf

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a year ago

Why In-Season Lifting Matters 🏋️‍♀️ (Especially for Female Athletes)

The goal during the season isn’t to hit new PRs — it’s to maintain strength, power, and resilience.

Athletes who stop lifting once games start can lose up to 30% of their strength in just 6–8 weeks. Research shows that maintaining at least two strength sessions per week helps preserve muscle mass, force production, and sprint speed — all critical for performance and injury prevention.

For female athletes, in-season lifting is even more essential. Because of natural hormonal fluctuations (like lower testosterone and higher estrogen/progesterone levels), women are more prone to muscle loss, joint laxity, and soft tissue injuries during long competitive periods. Strength training helps counteract these effects by improving neuromuscular control, joint stability, and bone density — key for staying durable all season.

In-season lifting isn’t about crushing yourself — it’s about lower volume, moderate intensity, and consistent effort to keep your body firing on all cylinders. If time is a barrier, remember - 45 minutes is all you need in the gym.

Stay strong. Stay healthy.

#athletetraining #inseason #inseasontraining #fullbodyworkout #collegesoccer #strength #prehab by @exceedspf

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a year ago

Training for the Female Physiology 🏋🏼‍♀️
As girls move through puberty, their bodies change in ways that impact movement and coordination. Wider hips increase the Q-angle (the angle between the quad muscle and patellar tendon), which raises the risk for knock-knees, collapsed arches, and chronic knee issues. Combine this with naturally greater joint hypermobility, and it’s no surprise that women face higher rates of patellofemoral pain and ACL tears.

But the good news? Smart training reduces risk. ⬇️

✅ Strength training
• Glutes & hip muscles → support alignment
• Hamstrings → balance out quad dominance & protect knees
• Core → better trunk control when landing

✅ Plyometrics with feedback
• Soft, quiet landings
• Knees tracking over toes
• Bend through hips & knees (not stiff-legged)

✅ Balance & perturbation drills
• Single-leg stability under dynamic challenges
• Builds proprioception & safer landing mechanics

✅ Movement variability
• Practice cuts, lateral hops, decelerations, and reactive drills
• Prepares athletes for game-like chaos where ACL injuries often happen

Because women face unique physiological factors and a greater risk of certain injuries compared to men, training should be adapted to both reduce injury risk and optimize performance. by @exceedspf

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a year ago

@jettellis58 is ready for camp! Easy 3 rep PR and new gym record 510 (College/Pro over 300 lbs). Last rep was .51 m/s!! This video was his second set of 510 x 3 reps. by @exceedspf

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a year ago

Congrats to @_kingais on receiving an invite to the @clevelandbrowns Rookie Mini Camp. by @exceedspf

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a year ago

Congrats to @d0nsosa on receiving an invite to the @patriots Rookie Mini Camp. by @exceedspf

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a year ago