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Athlete Protocol

@athleteprotocol

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•Where Youth Athletes Become Great
•Long Beach’s Premier Sports Performance Facility
•Personal Training, Semi-Private & Team Training
#apfamily

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Warming up in the fridge @bigsnowad
@smssnowboard @stratton_mountain_school

@burtonsnowboards @burton @purpularco @monsterarmy @athleteprotocol @snowboard_addiction @turtlefur @freestylewatches @bubsnaturals

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Missed last Saturdays class? Don’t worry, it’s every Saturday 😉

Don’t miss out on the fun, start your weekend right!

Your first session is FREE! Comment ‘I’m in’ to have the link sent to you!

#fitness #longbeachny #11561

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Thank you Athlete Protocol for strengthening our soccer program by becoming a Soccer Day business sponsor! We are looking forward to coming in for off-field training! 💪💚💛⚽️

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ADULT HIIT IS BACK 🔥

Saturday mornings are about to hit a little different.

Join us every Saturday at 8:15 AM at Athlete Protocol for Adult HIIT - built for anyone looking to get a great workout in, compete a little, and start the weekend feeling accomplished.

No matter your fitness level, come ready to work and have some fun with a great group.

💪 Saturdays | 8:15 AM
📍 Athlete Protocol (Upstairs of the Long Beach Ice Arena)
🎟️ Your first class is FREE!

And don’t come alone - bring a friend with you!

Parents are athletes too. 😤

DM us to claim the link to your free first class!

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Mercer University ‘32 🧡🤍

I am extremely humbled and excited to announce my verbal commitment to continue my academic and athletic journey at Mercer University!

Firstly, I want to thank God for blessing me with this incredible opportunity. Through His strength, guidance, and love, I have found my new home. I would also like to thank my family for their immense support, endless sacrifices, and time they have put into my recruiting process. My parents have showed me what perseverance and determination looks like, and without them, I would be nothing.

To my Liberty Lacrosse family and SHAVL girls, thank you for showing me what a second family truly is. The carpools, late night practices, tournaments, pasta parties, and all the memories in between have made all the hard work worth it. Thank you to the entire Liberty coaching staff and SHA Lacrosse staff for all of your unwavering support and love these past few seasons.

Lastly I would like to thank my biggest inspiration, Gerrin. You were with me the first time I picked up a stick. You taught me how to scoop a ground ball, catch and throw, and most importantly, be a great teammate. Everyday I strive to be half the player, leader, and person you were. Thank you for introducing to the sport I love and for pushing me to be a better individual everyday.

Thank you to Coach Samantha, Coach Lauren, Coach Olivia, and the entire Mercer women’s lacrosse staff for this amazing opportunity! I am forever grateful for the chance to play at the Division I level!

GO BEARS!!! 🐻🐻

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Read the coverage, dictate the terms. 🧠⚡

Route running isn’t a blind script,it’s an ongoing conversation with the defense. You didn’t get to see the rep right before this, but on his previous route, he just ran his hitch, turned, and sat flat without working back. If that’s man coverage, that’s an easy pick-six or a knockdown; if it’s zone, you can sit in the soft spot. That’s why everything depends on the coverage shell. On this rep, we’re breaking down that exact adjustment: if the spacing isn’t there, you can’t just stop your feet and wait on the ball.

You have to threaten them off the ball to get that defender retreating, then violently break it down and come back to the quarterback instead of waiting on the ball to find you. When athletes learn to identify leverage, adjust their stem on the fly, and attack the football on the return, they stop guessing and start manipulating the defensive back. Control the space, own the route.

#coveragerecognition ⁠#routestems ⁠#footballiq ⁠#widereceivertraining ⁠#masperformance

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See the difference. Know the difference. ⚡

Coaching isn’t about just fixing the mistake…it’s about finding why it happened. Compare the first rep to the second rep: both are played across the exact same duration of time, but look at the displacement. On the first rep, an inefficient movement pattern means sitting back to go forward wasting time, killing momentum, and getting stuck only two steps out.

Instead of just barking orders, you have to pause, ask the right questions, and get to the root of the breakdown. When you dig into it, waiting on the wrong cadence kills comfort and forces receivers to drift back. That’s why getting the QB and receiver on the exact same page is everything—stopping them from operating as two separate entities and turning them into a cohesive, synchronized unit.

Now look at the second rep adjustment: clean posture, proper mechanics, and zero wasted motion. In that exact same amount of time, he gains significantly more ground and gets further away from the line of scrimmage simply because of the efficiency in his movement. Fix the communication, clean up the movement, and the execution takes care of itself.

ONE UNIT, zero wasted movement.

#LineOfScrimmage #QuarterbackReceiverTiming #TeamChemistry #FootballIQ #MovementEfficiency

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Comfortably uncomfortable. 🏈 Working on patience, posture, and intent at the line of scrimmage.

When you’re waiting on the quarterback’s cadence, it’s easy to either sit back or leak too far forward onto your toes, making it impossible to hold an isometric position without your heel popping up. If your heel is high right away, you’re losing your mechanical advantage because the Achilles tendon is shortened, meaning you lose that natural spring mechanism on your first step. We want that Achilles under tension but long, so when it’s time to go, it springs you forward with maximum explosiveness.

The fix is learning how to settle that heel down while maintaining forward intent. By driving the knee forward smoothly to load the mid-foot, you want the feel to be as if you could just slip a playing card under that heel but not high, not all the way off the ground, just light tension. That lets you sit in a stable, ready stance: patient enough to wait for the cadence, but explosive enough to fire out instantly when it drops.

Control the stance, Control the start.

#LineOfScrimmage #StanceAndStart #ForwardIntent #AchillesSpring #ReceiverStance

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Details in the dirt. ⚡ Working on staying low and explosive out of the stance.

When you're building acceleration, your shin angles dictate everything. If your shin angle starts out too vertical, it forces a false step and you end up unnecessarily picking your foot up just to put it back down before you can actually drive forward.

True efficiency of movement means wasting zero time and zero motion. By driving the knee forward to establish that proper shin angle, you load the lower half through the mid-foot, keeping tension locked in so there's no play on your heels. That force directs down and back into the ground, letting you punch out on your first step immediately with zero delay to eat up ground, aggressively close the gap on the defensive back, and instantly break their cushion.

Master the start, own the route!

#SportsPerformance #acceleration #explosivespeed #wrtraining #firststepquickness

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Details matter. 🎯 Breaking down the speed out with the squad today.

When running a quick out, everything comes down to angles, footwork, and leverage. Focus on getting vertical, planting hard with the left foot to drive force, and angling the right foot properly to prevent drifting as you snap it back on a line. Small adjustments lead to explosive separation.

#widereceivertraining #routerunning #footwork #changeofdirection #SportsPerformance

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Feel slow on your first step? Feel like you’re pounding the pavement instead of gliding through space? ⚡

Most people walk and run with fear—literally throwing their front leg out in front of them and dragging their back side along for the ride.
True human locomotion requires you to confidently pull the ground behind you, propel forward, and seamlessly catch force on the next foot.
Movement 4 caps off our 4-part series by integrating the entire system into functional movement mechanics: the Step-and-Rotate Press.

1️⃣ Movement 1 opened up thoracic extension.
2️⃣ Movement 2 built rotational power.
3️⃣ Movement 3 locked in high-velocity deceleration.
4️⃣ Movement 4 brings it all together into effortless locomotion.

Set up like a sprinter driving out of the blocks, this pattern builds the gas AND the brakes simultaneously:
🔹 Posterior Sling Propulsion (The Gas): Your opposite lat, oblique, and glute pull the ground behind you to drive explosive first-step quickness and thoracic extension.
🔹 Anterior Sling Catch & Lockout (The Brakes): Your opposite pec, oblique, and adductor come together to catch that force, protract the scapula, and transfer energy without dumping shear stress into the lower back.
🔹 Dynamic Deceleration: Your lead foot, front quad, and hip flexor actively absorb force under tension, reloading the elastic spring to explode back out.

Beyond building explosive athletic output, mastering this pattern removes heavy joint impact, stops you from pounding the pavement, and protects your lower back, hips, and knees for life.

Save this to complete your power block series! 📌

#MASPerformance #firststepquickness #gaitmechanics #explosivetraining #humanlocomotion

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⚡ The Athletic & Life Payoff:
Want to jump higher? Learn to absorb force better.
Want to run faster and cut on a dime? Learn to decelerate force better.

We naturally tend to train back strength strictly in straight planes, missing out on how explosive thoracic extension, rotation, and dynamic deceleration are actually generated. 💡

Movement 3 of our 4 part series restores true 3D extension and braking control: the Step Back Thoracic Extension & Recoil.

If we want to throw harder, swing faster, or maintain smooth, pain free spinal movement in daily life, our body must learn to absorb force, extend and coil through the upper back, and release energy cleanly. When you lack true thoracic extension and rotational mechanics, your lower back ends up absorbing all the unwanted shear stress.

How this pattern builds bulletproof mechanics:

1️⃣ Explosive Thoracic Extension & Rotation: Drives high velocity extension through the thoracic spine, opening the chest and depressing the scapula via the lower trap and rhomboids without overarching the lower back.

2️⃣ Contralateral Reciprocation & Sling Drive: Connects the pulling back muscles diagonally straight into the anchored opposite hip so the thoracic spine can absorb and generate force in both directions.

3️⃣ Eccentric Deceleration & Braking Mechanics: Dynamically absorbs force down through the active lead foot, quad, and hip flexor to load the system before exploding back into extension.

Key Takeaway: Your body will only allow you to jump as high as it knows it can safely land. On the other side of that same coin, it will never allow you to rotate or accelerate faster than it knows it can safely decelerate.

Training this total braking system is what unlocks higher velocity output while shielding your knees, hips, and spine from injury.
Standard pulling exercises have their place, but integrating explosive thoracic extension, dynamic rotation, and two-way braking mechanics is how we build real athletic power and lifelong joint longevity.

Save this for your next power block! 📌

#ThoracicExtension #Deceleration #JointResilience #forceabsorption #performbett

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