Strength Foundation “The fact that we emphasize hard work and the mental performance is important. This is part of life management.” Workout sessions are one hour, generally one-on-one, and small groups are also available. Students may come once or twice a week, and as Coach Alana notes, “They can really make a lot more progress […]
Strength Foundation
“The fact that we emphasize hard work and the mental performance is important. This is part of life management.”
Workout sessions are one hour, generally one-on-one, and small groups are also available. Students may come once or twice a week, and as Coach Alana notes, “They can really make a lot more progress when they come twice a week. Also, one of the benefits of my program is the one-on-one focus. I’m able to give each person individual attention.”
Growing up in South Brunswick, Asch was an excellent soccer player, but as she notes, she struggled with low self-image, anxiety, shyness, and isolation, leading to eating and addiction problems.
“There was one girl, who said that the first thing she did every morning when she woke up was to check her phone. This is true of many teens. I said instead, how about stretching to start the day, and now, this is what she does.”
“We will train better by talking care of your mind too,” explains Asch. “We will work to incorporate breathing, journaling, hydration, sleep, and daily habits, including social media consumption.
She worked on strength and conditioning for several teams at the Hun School, and later taught health and wellness at Princeton Day School for several years.
“The other is when athletes tell me they can’t do pull-ups, for instance. Or they can’t lift the weight that I know they can lift (because we have been progressively overloading them for weeks leading up to it), and they then do those things. Everyone is stronger than they think they are, physically and mentally.”
“I like working with teens,” she continues. “I feel I can relate to them. Kids are dealing with a lot today, including stress and anxiety. Addressing that can be important in our sessions.”
“I had felt isolated as a child and teen, and didn’t have many friends,” she reports. “Now, I am able to have better communication, and I have friends. I filled my brain with positive messages through reading and podcasts, which I think is a very underrated way to help with anxiety and depression. I also walk my dog, appreciate nature, and have a small but close group of friends.”
Alana Asch’s mission is to help young athletes improve their performance on the field or on the court, and at the same time boost their self confidence in all areas of their life.
Strength, speed, and agility, including body weight resistance, external load, and injury prevention, are all part of the Better Athlete program, and the mental aspect of sports performance is also emphasized.
An athlete, having excelled on the soccer field, she continues to play in a weekly league. Having earned an undergraduate degree in fine arts from the University of Vermont and an M.S. in exercise physiology from the University of Northern Colorado, she is uniquely equipped to help her young clients understand and deal with the mental aspects of their sport, and also with the many challenges facing teens in our society today.
“I struggled with my mental health and my confidence throughout my youth athletic career and into my 20s. I get what it’s like to have that hold you back on and off the field. Today, I teach athletes and teams the tools that I wish I had had as an athlete to help with mindset. The truth is that everyone has self-doubt and fear. Success happens when you learn to walk through it.”
“The progress my clients have made is very encouraging,” she reports. “One added 10 inches to his broad jump in just four weeks. Others have dramatically improved their 20-yard dash times.
As she explains, “It is really important to make an effort and work hard. There is a saying that ‘Hard work beats talent when talent doesn’t work out!’
Necessary Tools
For further information, call (908) 208-3818. Visit the website at alanaasch.com.
“They have many reasons for coming,” she points out, “but primarily, it’s to perform better on their team. Most are members of their school basketball, soccer, and field hockey team. Based on the person’s movement pattern, goal, and conversation, I will create a program for them.”
As she has pointed out, Asch is aware of the variety of challenges facing teens today, and she makes an effort to be receptive and understanding about their issues.
“What I enjoy most about my work is watching athletes transform in front of my eyes. This can happen in one of two ways, or both. One is when a shy and quieter athlete comes to work with me. As someone who is naturally very shy and quiet, I get it. Watching them really come out of their shell working with me is awesome. And hearing from their parents or themselves about how they are doing much better on the field and playing with more confidence is extremely rewarding.
She is very open about the challenges she has faced, and believes sharing them can be beneficial to others.
Time For Play
These issues lasted for many years, but eventually with the help of friends from a support program, which she is still a part of, she was able to overcome these difficulties and move forward.
While she enjoyed her work at both schools, Asch began to think about establishing her own program, including aspects from her own experiences, which she felt are relevant to today’s teens.
WORKING OUT: “In our program, we work on the importance of health, stress reduction, and relationships, as well as helping the students improve their athletic skill and performance. I try to help build physically resilient and mentally strong athletes on and off the field.” Alana Asch, owner of The Better Athlete sports program, enjoys demonstrating workout techniques to her clients.”
Owner of The Better Athlete program, Coach Asch brings special skills to her new endeavor.
“We do deal with a variety of issues in addition to the workouts. I stress the importance of nutrition, including hydration, drinking more water, knowing about carbs and which are better. We also talk about their phone and screen time.
“Also, strength training has been proven to help with injury prevention. Obviously, there are some injuries you can’t prevent, but I do a lot of exercises with my athletes to combat overuse, improper movement patterns, and muscle imbalances, among other things.”
This emphasis on their lives and lifestyle and the mental aspect in sports can help them to have a better life as well as a better athletic performance, she points out.
As she emphasizes, her Better Athlete clients are enthusiastic, especially when they see they are making progress. She also notes that the format of her program offers more opportunity for teens’ self-expression.
When she meets a prospective client, Asch first wants to know why they are coming. “I’ll ask about their goals, what they hope to achieve. I’ll ask questions to assess their confidence level. Then, we’ll have a movement assessment, with lunges, squats, sprinting, and broad jumps.
“I think the fact that I have had difficulties with anxiety and addiction in my life has given me an ability to relate to the kids, who may be having problems of their own. They know I can understand and try to be helpful.”
She is pleased to see that her athletes are willing to take their training seriously and put in the time.
By Jean Stratton
The physical program can vary, depending on each individual’s conditioning, goals, and skill level. “I believe in the importance of a strong strength foundation and proper movement,” she explains.
As for herself, she is encouraged. “I look forward to where this journey is taking me.”
Positive Messaging
Having opened The Better Athlete just two years ago, Asch is very encouraged that so many young athletes have joined the program. They are coming from Princeton and the area, and as far away as Mt. Laurel and Manalapan. They meet weekdays after school and evenings, and Saturday morning.
First Thing
And she says further, “I’ve been surprised by how busy these kids really are. Many of them don’t have time to be a kid anymore. They don’t just play. Unstructured playing actually has so many benefits to it for things like speed, agility, and injury prevention. It also helps the mental part of the game because they can be present, and it helps with things like problem-solving and strategizing. Something I have wanted to do because of this is to host things like complimentary field days and kickball games for anyone who wants to come.”
