Author: ryan

Guide to Getting Rid of Shin Splints

Problem: The tibialis anterior muscle is responsible for dorsiflexion (lifting the foot upward). Weakness in this muscle can lead to improper foot mechanics, contributing to shin splints. Why am I qualified? Well I struggled with shin splints for almost 3 years. I never had a solution. I worked with athletic trainers and no one could give me solutions. They gave me band aids, which provided temporary relief. I am only interested in solutions to problems. 

Solution:

• Strengthening Exercises:
  • Tib Raises with Tib Bar: Using a tibialis bar, perform tib raises to strengthen the tibialis anterior. Stand with your heels on the ground and lift your toes towards you. Perform 2-3 sets of 10-15 reps.
  • KOT Calf Raises: Perform knee-over-toe calf raises to strengthen the calves and improve ankle mobility. Stand on a step with your heels hanging off and lower your heels, then push up to the balls of your feet. Perform 2-3 sets of 10-15 reps.
• Balance and Stability Training: Incorporate exercises like single-leg balances to improve overall ankle and foot stability.

2. Tight Calves

• Stretching Routine:
  • Gastrocnemius Stretch: Stand facing a wall, step back with one foot, and lean forward. Hold for 15-30 seconds; repeat 2-3 times on each side.
  • Soleus Stretch: Bend your back knee slightly to target the lower calf. Hold for 15-30 seconds; repeat 2-3 times on each side.
• Foam Rolling: Use a foam roller on your calves to release tension.

3. Improper Use of Dorsiflexion

• Focus on Dorsiflexion: Engage in walking drills, ankle mobility exercises, and pay attention to your foot strike during activities.

4. Poor Landing Mechanics in Jumping

• Jumping Mechanics: Practice soft landings, plyometric drills, and strengthen your lower body for better landing stability.

Conclusion

By addressing these four problems and incorporating the specified strengthening exercises, you can effectively reduce the risk of shin splints and enhance your performance. If symptoms persist, consult a healthcare professional for further guidance.

Look, I get it. It looks cool, you’ve had results, you have experience, but where the heck do I start?

Do you want to improve basketball skill? 

If yes, you should head to this link, and look on the schedule for basketball group sessions. These are sessions focused specifically on basketball skill and development and are great for all ages. We have multiple coaches in these workouts so it is very easy to group athletes based on skill levels.

Do you want to get stronger, faster, more athletic, or prevent injury?

Use this link to go to the schedule and look for sessions called “Verus Standards”. This is where we focus on speed, agility, jumping, and apply the ATG methods. These workouts are carefully crafted to help your son or daughter progress at a pace that is based on their starting position. Don’t feel like they are “too much of a beginner” to start. Ryan is well versed in scaling his methods to help the needs of any individual

You may need to create an account, but this will be our centralized place to see our schedule and pay for sessions. This has helped make everything we do even easier on parents. As always my business line is always available. Feel free to shoot me a text at any time with questions you may have.

Verus Athletics Business Line: (419) 322-8084

How Can Verus Athletics Help Me Reach My Athletic Goals?

At Verus Athletics, our mission is to elevate athletes of all levels by providing elite, results-driven training. Ryan Christie, our head trainer, brings years of experience working with top-tier athletes across professional leagues, Team USA, and Power 5 collegiate programs. Each program is tailored to your specific needs, whether you want to increase your vertical jump, improve speed, or gain functional strength.

We’ve seen incredible success with clients like Josh Thorbahn, who added 7 inches to his vertical and earned a college basketball scholarship, or Grace Vanslooten of Team USA, who enhanced her athleticism and skill with Ryan’s off-season training.

Our approach integrates tried-and-tested methods, like ATG training, designed to injury-proof athletes and enhance long-term performance. ATG (Athletic Truth Group) has been groundbreaking in improving mobility, strength, and endurance, ensuring that athletes not only reach their goals but also sustain peak performance.

At Verus, we don’t offer cookie-cutter workouts. Every session is built to target your weaknesses, whether that’s speed, agility, or strength. More than that, we work to build your confidence, ensuring that you’re mentally and physically prepared to push past your limits.

Whether you’re a JH/high school athlete, a college prospect, or already competing professionally, Verus Athletics has the tools, expertise, and environment to help you achieve your athletic goals. If you’re ready to put in the work and transform your performance, we’re here to guide you every step of the way.

When it comes to athletic performance, speed training is nothing short of a cheat code. Whether you’re a basketball player, golfer, volleyball player, or any other type of athlete, speed training has the potential to transform your game in ways you might not expect. It’s one of the most efficient and impactful ways to build strength, cut fat, and even boost your body’s natural production of growth hormones. But what most people don’t realize is that speed training isn’t just for sprinters—it’s for **every athlete, in every sport.**

Why Speed Training is Essential for All Athletes
The ability to move faster, react quicker, and explode with power applies to every sport out there. From golf to volleyball, speed plays a critical role.

Take golf, for example. Most people think of it as a slower, skill-based game, but generating power in your swing is all about explosive rotational speed. The faster and stronger your body can move through the swing, the more power you’ll generate, and that comes directly from training for speed. These are CNS based movements and the more your CNS is activated the more you’ll be able to apply that in your swing.

In volleyball, speed is everything. Whether it’s quickly reacting to a serve, moving laterally across the court to block, or powering up for a spike, the ability to move fast and efficiently gives players a significant edge. It’s not just about jumping high; it’s about getting into the right position quickly enough to make the jump count. Let alone the impact increasing your speed can have on your vertical.

Now, let’s talk about something all parents should know: the true scientific benefits of speed training.

The Science Behind Speed: Strength, Fat Loss, and Hormonal Boosts
Speed training isn’t just about running faster. There’s a lot more going on under the surface. When you sprint at 95% or more of your max velocity, the forces placed on your body are incredible. In fact, when you sprint at top speed, your hamstrings absorb forces equivalent to six times your body weight. No exercise in the weight room, no matter how heavy, can simulate that kind of stress on the muscle. This level of force leads to increased leg strength that directly translates to improvements in every sport.

Then there’s the fat-burning effect. High-intensity speed training spikes your heart rate and metabolism, creating an afterburn effect known as excess post-exercise oxygen consumption (EPOC). This means that even after the workout, your body continues to burn calories at a high rate—helping athletes stay lean and explosive.

And here’s something that often surprises people: Speed training has a massive influence on your body’s hormonal balance, especially when it comes to HGH (Human Growth Hormone). Studies show that two 20-second sprints at maximum effort can boost HGH production by up to 200%. HGH plays a critical role in muscle growth, recovery, and overall physical performance. This means that with just a few sprints, you’re naturally enhancing your body’s ability to build muscle and recover faster.

Why Speed Training is Irreplaceable for Athletes
One thing I always stress to athletes and parents alike is that speed training is irreplaceable. Sure, lifting weights is important, but nothing mimics the level of force on your hamstrings and lower body like sprinting does. When you’re sprinting at max speed, the biomechanics and stress on your muscles are simply unmatched by any exercise you can do in the weight room. That’s why every single athlete I train—whether they play football, basketball, soccer, golf, or volleyball—includes speed work as a key part of their training regimen.

Take this for example: A basketball player might need to sprint down the court on a fast break, but a volleyball player needs the same explosive speed to move from one side of the net to the other during a rally. A golfer might not sprint during a round, but the fast-twitch muscles developed through sprint training can add serious power to their swing. The foundation is the same: you need to be explosive, quick, and strong to succeed in any sport.

Why Every Athlete Should Train for Speed
So, when parents ask me whether their son or daughter should incorporate speed training into their routine, the answer is always a resounding YES. Speed is the common thread that ties all sports together, and when trained properly, it has a domino effect on every other area of athleticism. In fact, we can even determine an athletes “readiness to perform” by training speed! When your son or daughter is no where near their PR in a specific speed event it is evident that they are not performing for a specific reason. Are they over-working, not sleeping enough, not eating enough, or simply just need a day off? Great, now we can help make those informed decisions through our speed training.

In conclusion, speed training improves strength, enhances your CNS, promotes fat loss, and boosts recovery—all critical components for an athlete’s long-term success.

If you’re serious about giving your child the edge they need to compete at a high level, speed training could be the missing link. It’s not just about running fast—it’s about building a body that’s strong, explosive, and capable of performing at its peak in any situation. And in my experience, that’s a game-changer for any athlete, regardless of their sport.