Three Laws That Should Govern Sport-Performance Training

Hannah working on a core warm-up drill 
"Own the area!" Movement skills are more than just getting tired. Be explosive and precise! 
Loaded side plank by Jack from Mendham! 

Parents all want what is best for their children. As a new father I look at my daughter Sierra and I think of all the great things I would love her to experience in her life. Sports, if she chooses to participate in them, is something that I would love for her to experience because of all of the moments beyond the wins and loses. Sport-Performance training at its best is the same experience.

The phase mostly used is “speed and agility,” but to be fair that does not do our jobs here at Driven Fitness and Performance justice. Speed and agility are only two parts to the athletic puzzle. What about other qualities such as strength, power, movement skills, jumping and landing technique, conditioning, toughness, discipline, execution and forward thinking. If we want to create true “game changers” on the field, court or ice then we must commit to more than just working out, lifting weights or doing some agility drills.

At Driven, we have three laws that govern how we approach our sport-performance program. Apply these rules and you become more powerful, more resilient, and more ready than you have ever been playing the game that you love. Ignore them and you fall into the trap that plagues high school sports teams and players. Some athletes feel that since it doesn’t take any thought to work out that they are getting better by their efforts. But in 2016 we know that the human body is a complex machine and if we truly want to enhance its ability to perform, we must be willing to evolve our preparation methods.

Sign Up for E-News

At Driven, the first law that we implement is purposeful work. It is not enough to just work hard, get sweaty and exhausted and then call it a day.  You must be willing to follow a systematic approach to improvement and apply a comprehensive model. It is not enough to just go in and have a “chest and back” day or do a 5x5 set of squats, lunges, and finish it off with some leg extensions. Too many athletes are wasting their time trying to attain attributes they are not properly training for. While it is true, a bad program with great effort will always trump a good program with poor effort, it does not mean intensity and intelligence cannot coexist.

The second law is that injury prevention is our ultimate goal. There are nearly 200,000 ACL injuries every year in America and females are 4 – 10 times more likely to experience this injury than their male counterparts. With the speed, power, intensity of (female) sports only continuing to rise our first line of defense should be to properly train the body to withstand the rigors of their sports.

This does not mean train as hard as you can for as long as you can and then go home. If the goal is to be more resilient to injury than you must take your each part of the preparation puzzle seriously. Foam rolling, proper stretching, muscle activation, mobility, stability, neuromuscular control all are important. If the athlete wants to play hard and play often, learn how to apply ALL the facets of a proper program. Injuries can devastate a season, a team, and a career. As coaches it is our number one priority to make sure players stay healthy to enjoy the game they love.

The third law is empowering the athlete through the training process. Following a “monkey-see, monkey-do” training system where players just mimic the coach for 60-minutes does not teach the athlete they can control the process. Instead we teach each individual athlete how to execute their program and then make modifications for that athlete after every month. This doesn’t just create a better training system; it empowers the athlete to take control of their training destiny. Athletes are responsible for execution and coaches are responsible for coaching.

Also, instilling proper technique on each lift is critical for long-term success and empowering the athlete to push themselves. There is no excuse for improper form by an athlete and too many times we allow athletes to by pass the laws of biomechanics for heavier weight and a larger ego. Emphasize that if we want to truly benefit from each exercise maximum focus most be placed on each exercise.

These may not be the latest speed and agility concepts because for true sport performance athletes must focus on the process and not just parts. If our three laws stand strong throughout the training process than we will have done our job. And each athlete will be more improved than ever before.

Gary Vesper has been training athletes and adults for over four years and has built his reputation on delivering powerful results in a safe and effective manner. Gary and the Driven Team believe that a strong environment does matter, that relationships and support systems are critical, and that we are all capable of much more than we ever expected. Life is too short and experiences are too important to settle for average.

The opinions expressed herein are the writer's alone, and do not reflect the opinions of or anyone who works for is not responsible for the accuracy of any of the information supplied by the writer.

TAP Into Another Town's News:

You May Also Be Interested In

Sign Up for E-News


10-Year Old Boy Battling Cancer Receives Generous Donation From Randolph Hockey Family

May 20, 2018

RANDOLPH, NJ- While the inter-town hockey battles on the ice between Randolph and Roxbury are fierce at every age level, when it comes to real life battles off the ice there is no hesitation to offer help to their neighbor.

Such is the case with a recent gesture of unity and support from the Randolph Varsity hockey team, when they came together to deliver good wishes and ...

TAPinto Featured Franchisee: Steve Lenox of TAPinto Paterson

This week's feature will focus on TAPinto Paterson's franchisee, Steve Lenox. Find out how the current owner of a public affairs firm went from a former State Director for Senator Frank Lautenberg to a proud TAPinto franchisee for New Jersey's third largest city.


Q. When did you join

I joined in September, ...

GFWC Woman's Club Denvilee Rockaway Area Places Flags on Veterans' Graves

May 19, 2018

GFWC Woman's Club of Denville-Rockaway Area Helps Honor Veteran's with Flags for Memorial Day

On a very rainy Saturday, May 19, fifteen members of the GFWC Woman's Club of Denville- Rockaway Area, along with local Cub Scouts, citizens, and Veterans helped Phyllis and Jim Vialard, board members of the Memorial Association of Rockaway, Marcella, and Denville, place flags on ...

Congressional Candidate Tony Ghee Candidate Statement

May 17, 2018

With the retirement of longtime Congressman Rodney Frelinghuysen, the good people of Morris, Essex, Sussex and Passaic Counties will elect a new representative this November. It also means that our Republican Party has a choice to make, as well.

Do we nominate a career politician in an age when most people don’t trust their government or the people serving, or do we seize this ...

SURVIVING A STROKE: Quick Medical Response Gives Mom Her Life Back

Carotid artery dissection. It’s one of the most common causes of stroke in younger adults.

And while you might not associate the word “stroke” with younger patients, the condition – if not treated immediately – could lead to paralysis and even death.

Lindsey Singh can attest to the importance of immediacy. The 31-year-old mother of two from Flanders experienced ...

'Turning Off the Morning News' brings comic twist

‘Turning Off the Morning News’ tackles today’s issues with a comic twist

By Liz Keill

PRINCETON, N J – Despite the late night comics, no one quite captures the insanity of the political/social status world like Christopher Durang.

His latest play, “Turning off the Morning News” hit the ground running.  John Pankow as Jimmy addresses the audience, ...

'To Kill a Mockingbird' Sustains Timeless Appeal

SUMMIT, NJ – The Summit Playhouse provides a stellar production of a much loved classic, “To Kill a Mockingbird.”

The Harper Lee novel, later a Gregory Peck film and now a stage production, retains all the warmth, intensity and integrity that made it such an appealing hit in the 1960s. And there will be a new production on Broadway in December with a script by Aaron Sorkin ...

'The Sting' with Harry Connick Jr. Slithers and Shakes at Paper Mill

MILLBURN, NJ – In a premiere production of “The Sting,” Harry Connick Jr. commands the Paper Mill Playhouse stage.

Based on the sensational Paul Newman/Robert Redford film in 1973, the 1930s plot centers on a con game and gambling, sometimes on a train between New York and Chicago.  Scott Joplin’s music is intertwined with the show, especially “The ...


AtlantiCast: Episode 15

On this week’s AtlantiCast, learn some important tips for controlling and avoiding diabetes from an Atlantic Health System expert, see how Atlantic Health is advancing cutting-edge research, hear what’s being done to keep health care environmentally friendly and much more!


The Great Alone by Kristin Hannah (St. Martin's Press, 2018)

            What is the “final frontier” on the Earth's surface? Many people would say Alaska, the 49th state, which was added to the United States fifty years ago. Once one has traveled to that remote land, it is impossible to forget the magnificence of the terrain and beasts. Floating by ship in Glacier Bay, surrounded by ...

The Man in Room 306 at the Luna Stage, West Orange, NJ

            The Luna Stage, a Jersey theater gem, chose to revive its 1995 world premiere drama, The Man in Room 306, to commemorate the 50th anniversary of the slaying of Dr. Martin Luther King, Jr.  Starring Jamil A.C. Mangan as Dr. King, this 90 minute production portrays Dr. King in the last hours of his life as he struggles to write a speech for the Poor ...