Over the past decade the sport of volleyball has evolved for female athletes.

Providing more opportunities for girls to participate in this rapidly growing and highly competitive sport.

Although non-contact, the sport of volleyball requires an physical demands that females must meet to dominate their opponents and stay off the sideline from injury.

Check out my recent podcast with TNT volleyball where we discuss all things strength & conditioning for the female volleyball athlete!

With the sports season in full swing, many young athletes juggle school practices, games, and weekend tournaments.

At Relentless, parents are concerned about whether their daughters are taking on too much.

The key is to find the right balance between helping her achieve her goals and protecting her from injury.

INJURIES CAN BE A SIGNIFICANT CONCERN FOR FEMALE ATHLETES, DISRUPTING THEIR TRAINING AND IMPACTING THEIR PERFORMANCE.

HOWEVER, THERE ARE EFFECTIVE STRATEGIES TO HELP MINIMIZE THE RISK OF INJURIES.

HERE ARE THREE KEY APPROACHES:

GIRLS ARE INNATELY SLOWER THAN MALES IN THEIR FIRST 5-10YDS OF A SPRINT.

BUT SHE DOESN’T HAVE TO STAY SLOWER

PAIRED WITH EXPLOSIVE HEAVY LIFTING, TRY THESE THREE DRILLS WE USE WITH OUR FEMALE ATHLETES TO IMPROVE THEIR FIRST-STEP SPEED

HERE ARE FIVE-SPEED RULES WE USE EVERY DAY AT RELENTLESS THAT ARE GUARANTEED TO GET YOUR ATHLETES FAST!

!!!WARNING!!!

Following these rules on a regular basis may cause extreme speed and performance upgrades that could have your coaches and peers wondering WHAT THE HECK YOUR GIRL HAS BEEN DOING!

As a coach frequently asked about optimizing training for young athletes, a recent inquiry caught my attention: Can my daughter achieve speed and explosiveness through agility training alone, without hitting the weights? It's a common question that deserves a closer look. Here's why.

In the world of sports and athleticism, one size does not fit all.

Female athletes are biologically different than males and need to train for their sport based on these differences that emerge after puberty.

Developing athleticism in the female athlete is rooted in these differences, here is what she needs to do.

A COMMON MISTAKE WE SEE OUR FEMALE ATHLETES (AND HER PARENTS) MAKE AT RELENTLESS IS THINKING CERTAIN FOODS ARE HIGH IN PROTEIN WHEN IN FACT THEY ARE HIGHER IN CARBS OR FATS.

THIS MISLABELING LEADS TO UNDERCONSUMPTION OF PROTEIN, DECREASED PERFORMANCE, AND HIGHER INJURY RISKS.

EATING PROTEIN IS HARD, ESPECIALLY WHEN THE FEMALE ATHLETE NEEDS AS MANY GRAMS OF PROTEIN AS HER BODY WEIGHT!

TO HELP, WE LIKE TO TEACH OUR ATHLETES TO LABEL FOOD FOR WHAT IT IS HIGHEST IN TO HELP INCREASE PROTEIN CONSUMPTION OVER TIME.

CHECK OUT THE FIVE MOST COMMON MISLABELED FOODS AS “HIGH IN PROTEIN” AND WHAT TO EAT INSTEAD!

Soreness is a common companion for athletes, Resulting from pushing the body beyond its accustomed limits.

And when female athletes feel sore, they often feel their sports performance will suffer!

But what actually causes soreness?

And how can the female athlete manage weight Training, practice, and mitigate soreness during her sports season?

IN THE WORLD OF SPORTS AND ATHLETICISM, THE ROLE OF NUTRITION, PARTICULARLY CARBOHYDRATES, CANNOT BE OVERSTATED.

CARBOHYDRATES SERVE AS A VITAL ENERGY SOURCE FOR OPTIMAL PERFORMANCE, ESPECIALLY IN HIGH-INTENSITY ACTIVITIES.

UNFORTUNATELY, MANY FEMALES STAY AWAY FROM CARBS, FEARING THEY WILL LEAD TO “BULK” OR BELIEVE THAT SUGAR IS BAD….

FOR FEMALE ATHLETES, UNDERSTANDING THE IMPORTANCE OF PROPER CARBOHYDRATE TIMING IS ESSENTIAL TO UNLOCK THEIR FULL POTENTIAL ON THE FIELD OR COURT.

FEMALE ATHLETES EVERYWHERE KNOW THEIR PERIOD WILL AFFECT HOW THEY FEEL, AND HOW THEY FEEL WILL AFFECT HOW THEY PERFORM.

Training around the menstrual cycle seems to be a hot topic in 2023, but what does your athlete really need to do to succeed in her sport and stay off the sidelines from injury?

Check out this conversation with Erica Suter, MS where we break down the current research and what parents of female athletes really need to know when it comes to their daughter’s’ periods and training!

Nutrition labels are crucial in helping our athletes make informed decisions about the food they consume.

They provide a snapshot of the nutrients within a particular food, aiding individuals in maintaining a balanced and healthy diet.

However, it's essential to understand the nuances of these labels to utilize them effectively.

Keep reading to learn:

What serving sizes mean

The order in ingredient lists matters!

Understanding %Daily Value for Protein vs. Grams of Protein

In softball pitching, precision and strength are paramount for consistently delivering high-velocity pitches while ensuring shoulder stability throughout the season.

Unlike baseball, softball lacks the structure of pitch counts, placing an even greater emphasis on the necessity of incorporating these six fundamental movements into every female softball pitcher's training program.

Learn how these movements can elevate performance, reduce the risk of injury, and contribute to your daughter's enduring success on the mound this year.

Protein is the foundation of performance.

Yet, many female athletes find it challenging to eat protein at lunch.

Keep reading for the main three reasons she needs protein at lunch

And explore our four favorite packed lunches, including a plant-based option, to boost protein consumption effortlessly!

As parents, we all want to see our daughters excel in sports and reach their full athletic potential.

Plyometrics, or jump training, can significantly enhance a female athlete's power, agility, and overall performance.

While plyometrics are a fundamental component in building explosive power, they might not be sufficient on their own, especially for female athletes who lack an abundance of fast-twitch muscle fibers.

Keep reading to learn the two types of plyometrics that female athletes need to incorporate in their training and how resistance training allows plyometric training to realize greater results!

Ever wonder why your daughter seems exhausted on the field despite all her hard work in training?

Many parents ask us to help their daughters improve their conditioning so they can kick harder, sprint faster, or jump higher from the start to the end of their game.

But before we jump into adding more running to her program, we first consider these three other factors that influence gametime performance.

Keep reading to learn the three factors your daughter may look gassed on the field that have nothing to do with her conditioning levels!

Protein is the foundation of performance.

Yet, many female athletes find it challenging to eat protein at lunch.

Keep reading for the main three reasons she needs protein at lunch

And explore our four favorite packed lunches, including a plant-based option, to boost protein consumption effortlessly!

Shin splints are a common ailment among field sport athletes and can be particularly challenging for female athletes. However, with strategic measures in place, your daughter can significantly reduce their risk of developing this painful condition.

Here are three essential strategies and a video overview our intern Coach Ari made to explain how to help your athlete!

Developing swift response times in agility drills is crucial for female athletes aiming to excel on the field or court.

In fact, without incorporating reaction, the drill is not developing agility but rather change of direction skills.

Efficiently reacting to rapidly changing game situations can make all the difference in competition.

By developing response times during training, female athletes can improve their ability to make quick decisions, change direction, and outmaneuver opponents effectively that directly transfer to the field or court, especially when fatigued!

Check out this lateral shuffle-to-sprint drill we use with our athletes to incorporate both visual and auditory reaction skills!

The ankle is a complex joint, comprising ligaments, tendons, and muscles, provides both stability and mobility, but it's also susceptible to common sports-related injuries like ankle sprains. To reduce injury isks, it's crucial to introduce exercises that build ankle stiffness into their training routines. These exercises aim to fortify the ankle's supportive framework, ultimately enhancing stability and reducing the likelihood of injuries, ensuring our athletes can perform at their best and enjoy a safe and successful sports experience.