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Resilence Sports Performance

@resiliencesports_

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Providing strength & conditioning, speed & agility, nutrition, and mental health programs for beginner to professional athletes. @resiliencetraining_

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🥶 The HESI is a move we athletes use to temporarily freeze our defender, allowing us to create separation.

👨🏾‍🏫 To perform the move, we must learn how to “lower our center of gravity”, “stutter our feet”, push out of the HESI into our attack, and (when we get good at the move) we can add the torso/head into the equation!

💬Tell me, can I find the HESI in your bag⁉️ 👀💼 by @resiliencesports_

Identity and Self-Esteem are two elements of our being that are so uniquely intertwined. As young athletes and as parents of young athletes, we should be aware of how we identify ourselves and how that plays (and can potentially play) a role on our mental health‼️

When I meet a young athlete I often ask them to tell me about themselves. Most often they self-identify through the sport they play.

“I’m Jamal, wide receiver, X university”

“I’m John, left-forward, Upper X High School”

“I’m Eliza, I’m a mid-distance swimmer”

“I’m Jane, Class of ‘24, middy for X Travel Team.

With the rise of highly competitive youth sports, tweens and teens are facing something that has never been experienced before at this scale.

Our youth are practicing, being coached, and being trained at highly competitive levels.

Children as young as 10 are being ranked on the internet and trying to make the “elite” teams.

Kids are being cut from teams, and scrutinized, critiqued, and criticized on websites, forums, and social media, all before they have built 𝐦𝐞𝐧𝐭𝐚𝐥 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡, 𝐦𝐞𝐧𝐭𝐚𝐥 𝐟𝐥𝐞𝐱𝐢𝐛𝐢𝐥𝐢𝐭𝐲, or 𝐦𝐞𝐧𝐭𝐚𝐥 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞.

All this exposure before they have had the time and instruction to build true 𝐬𝐞𝐥𝐟-𝐞𝐬𝐭𝐞𝐞𝐦.

Self-esteem is tricky. It doesn’t come from how well you may be performing in your sport, it doesn’t come from how many friends you have, or what your grades look like. It doesn’t come from how good-looking you are, how athletic you are, or how much money your family has.

Self-esteem has to be exercised and exercised the right way; just as a muscle you wish to grow and make stronger.

So how do we work on our self-esteem?

One way is to work on establishing different identities of our own that bring us joy and fulfillment.

When we have joy and fulfillment in different areas of our lives, we will be motivated to work on those different areas and hopefully that work produces fruit which, in turn, develops more self-esteem!

So, what do you identify as⁉️ Let us know in the comments below‼️👇🏾

If you wish to have more information on 𝐓𝐡𝐞 𝐏𝐥𝐚𝐲𝐛𝐨𝐨𝐤™ by @resiliencetraining_ , DM us “#theplaybook” and we will correspond as quickly as possible! by @resiliencesports_

🏦 It’s a simple law: You cannot withdraw what you haven’t deposited or invested.

💭 If you dream of hitting that last minute shot, if you dream of making that clutch defensive play, if you wish to win your heat in that huge tournament, or beat a personal best of yours, you HAVE to put in the extra work‼️

📈 It won’t just happen because you want it to‼️ You won’t “raise your ceiling” unless you are pushing up on that ceiling day after day‼️

💰 Long term success does NOT require large investments‼️ Small daily deposits will gain interest and give you the capital you need when you need to make a withdrawal‼️

💵 Go put down a deposit today‼️

📲 DM us #WHATOFFSEASON or click the link in our bio for a customized summer strength & conditioning program with 24/7 online support and accountability‼️ by @resiliencesports_

WANT TO PLAY FAST? TRAIN FAST. ⚡️

Want to compete with intensity? TRAIN WITH INTENSITY.

Not every rep needs to be full speed. Not every session needs to be high tempo. But if you never train at game speed, don’t expect to be comfortable playing at game speed.

The speed of the game should never feel foreign to you.

Train with purpose. Train with pace. Make game speed your comfort zone. 💨🔥

#BasketballPerformanceTraining #SportsPerformance #LacrossePerformanceTraining #TrainHowYouPlay by @resiliencesports_

BE THE BULLY. NOT THE BULLIED. 💪🏽

In sports, physicality changes EVERYTHING.

You never want to be the athlete who has to change their game because someone else is bigger, stronger, or more physical.

You want to be the one FORCING THE ADJUSTMENT.

The one who can’t be pushed around. The one who doesn’t back down from contact. The one who makes opponents uncomfortable.

That’s why we train for strength. Not just to lift heavier weights, but to make sure our athletes are NEVER physically outmatched when it matters most.

Don’t train to survive the competition. Train to IMPOSE YOUR WILL. 😤

#SportsPerformance #StrengthTraining #BasketballPerformanceTraining #BuiltDifferent by @resiliencesports_

STRENGTH IS NO LONGER A LUXURY. IT’S A NECESSITY. 💪

There was a time when being strong was a nice bonus for an athlete. Today? It’s a requirement.

The game is faster. The competition is stronger. Athletes are specializing earlier, and with the transfer portal alive and well, the competition for opportunities has never been more intense.

Your athlete isn’t just competing against kids their age anymore. They’re preparing to compete against athletes who may be older, stronger, faster, and more physically developed.

Being skilled might get you noticed. Being physically prepared helps keep you competitive.

Developing strength, power, and a body capable of handling the physical demands of the game isn’t something you can afford to put off until college.

That work starts NOW.

Your athlete’s performance training program should reflect the reality of today’s sports landscape.

Strength isn’t extra credit anymore. It’s part of the curriculum.

#SportsPerformance #StrengthTraining #AthleteDevelopment #BuiltNotBorn #BasketballPerformanceTraining by @resiliencesports_

TRAINING HITS DIFFERENT WITH YOUR FRIENDS! 💪🏽🔥

A little friendly competition, a lot of encouragement, and someone to push you when you don’t feel like pushing yourself!

Training isn’t always something you want to do, but when you’re doing it with your friends, it becomes something
you look forward to!

Good friends. Good energy. Better athletes. 💪🏽

#sportsperformancetraining #athleticdevelopment #femaleathleteinspiration by @resiliencesports_

Something’s brewing up North. 👀

We’re putting in WORK with some of the area’s hoopers, building the lower-body strength, stability, and explosive power needed to compete at a higher level.

Because the work you put in off the court shows up when it matters most ON the court.

The foundation is being built. The standard is being raised.

#BasketballPerformance #CouncilRockNorth #StrengthAndConditioning #SportsPerformanceTraining by @resiliencesports_

STRONGER BACK. STRONGER PULL. FASTER SWIMMER. 🏊‍♂️💪

Swimming isn’t just about what happens in the pool. It’s about building the strength to produce power, maintain body position, and repeat powerful strokes when fatigue sets in.

The Seal Row is one of my favorite exercises for developing upper-back strength in swimmers.

With the chest supported, we eliminate momentum, emphasize a controlled pull, and challenge the muscles responsible for powerful pulling mechanics.

The goal isn’t just to move weight. It’s to build strength that translates to the water.

BUILD THE ENGINE. THEN PUT IT TO WORK. 🔥

#SwimPerformanceTraining #StrengthAndConditioning #SealRows by @resiliencesports_

Everybody wants to get FASTER… but are you actually TRAINING to get faster? 👀💨

Speed doesn’t improve just because you WANT it to. You have to TRAIN for it!

Here, we’re working on TRX Falling Sprints (15 yards) — developing acceleration mechanics, forward projection, and explosive first-step power. ⚡️

The formula is simple:

🧠 Intentional Programming — Exercises and progressions specifically designed to improve speed.

🎯 Quality Coaching — Proper technique, execution, and attention to detail.

🔥 MAXIMUM EFFORT — Your willingness to attack every rep with purpose and intensity.

Great programming + Great coaching + YOUR HARD WORK = A FASTER ATHLETE!

Stop just TALKING about getting faster. Start TRAINING for it! 💪🏾

#SpeedTraining #Acceleration #SportsPerformance #SprintTraining #AthleteDevelopment by @resiliencesports_

GREAT COACHES DON’T IGNORE FEELINGS. THEY JUST DON’T LOWER THE STANDARD BECAUSE OF THEM. 🎯

Coaches, your athletes aren’t always going to show up motivated, confident, or ready to give 100%.

Some days they’re tired. Some days they’re frustrated. Some days life outside of sports is weighing on them.

And how you respond in those moments matters.

You don’t have to embarrass them, question their toughness, or dismiss what they’re feeling to hold them accountable.

You can lead with EMPATHY while maintaining ACCOUNTABILITY.

“I hear you.”
“I understand.”
“Your feelings are valid.”

NOW LET’S WORK. 💪🏾

Our job isn’t to teach athletes to suppress their emotions, nor is it to accommodate every uncomfortable feeling.

It’s to teach them that they can experience discomfort, acknowledge it, and still rise to the occasion.

Because the greatest coaches don’t just develop better athletes. They develop stronger, more resilient people who are prepared for life beyond sports.

🎯 THE MILD INCONVENIENCE PRINCIPLE
Part 3 of 3: A Message to Coaches

This concludes our three-part series!

📌 Missed the first two? Go back and check them out:

🔴 Part 1: PARENTS — When should we push our kids to honor their commitments, even when they don’t feel like it?

🔴 Part 2: ATHLETES — Your feelings are valid, but should they always dictate your actions?

👇🏾 COACHES: Can you acknowledge an athlete’s feelings without compromising your standards?

#MildInconveniencePrinciple #ResilienceSports #CoachingPhilosophy #AthleteDevelopment #MentalToughness by @resiliencesports_

Your feelings are VALID. But they don’t always deserve a VOTE. 🗣️

“I’m tired.”
“I’m frustrated.”
“I had a bad day.”
“I just don’t feel like it.”

I hear you. I believe you.

NOW LET’S WORK. 💪🏾

There’s a difference between acknowledging your feelings and allowing those feelings to dictate your decisions.

We’re not talking about injuries, burnout, or legitimate recovery needs. We’re talking about those moments when showing up is simply inconvenient.

The athletes who reach their goals aren’t always the most motivated. They’re often the ones who learn to honor their commitments even when motivation is nowhere to be found.

Sometimes the biggest victory isn’t what you accomplished at practice. It’s the fact that you showed up anyway.

🎯 THE MILD INCONVENIENCE PRINCIPLE
Part 2 of 3: A Message to Athletes

👇🏾 Athletes, can you show up even when you don’t feel like it?

#MildInconveniencePrinciple #AthleteMindset #MentalToughness #SportsPerformance #ResilienceSports_ by @resiliencesports_