ACL injury rates continue to rise in female athletes

And focusing on anatomy and hormones has not helped. But what else is different between boys and girls?And how can this focus help our females not only perform better but stay off the sideline from injury….?

The debate surrounding overhead lifting for softball pitchers has persisted for years. Some argue that overhead movements place unnecessary strain on the shoulder, increasing the risk of injury. However, research strongly supports the inclusion of overhead lifting as a critical component of strength and conditioning for softball pitchers. Let’s break down the biomechanics and key principles behind why overhead lifting should not only be allowed but encouraged for softball pitchers.

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

So should your athlete keep S&C during her busy seasons?

Check out the results of our study!!

For many female athletes, strength training is often deprioritized under the assumption that sport-specific play alone is enough to maintain power and performance. However, research—including data from Relentless—shows that neglecting strength training leads to a measurable decline in explosiveness (McGuigan et al., 2022).

At Relentless, we conducted an 8-week study analyzing the impact of consistent strength training on force production, specifically vertical jump height, in female athletes who were playing their sport extensively (10-15 hours per week). The results provide clear evidence of what happens when athletes lift regularly compared to those who rely solely on their sport for training.

You already know that fueling before a game is crucial, but what happens after is just as important. Post-game nutrition plays a key role in muscle recovery, injury prevention, and energy replenishment [1]. If your daughter isn’t getting the right nutrients after games, her body won’t recover properly—leading to soreness, nagging injuries, and fatigue that won’t go away. If she’s experiencing any of these signs, it’s time to make post-game fueling a priority.

As a parent of a female athlete, you may wonder whether strength training should continue during the competitive season, especially when schedules are packed with practices and games.

However, maintaining a consistent approach to strength training, even during the season, is critical for performance, injury prevention, and long-term success.

Even a single strength training session per week during the season can offer measurable benefits.

Here’s why this approach makes sense, backed by research, and what an effective in-season program should look like.

When the season begins, many female athletes shift their focus entirely to practices and games, often sidelining strength training.

But stepping away from the weight room can have serious consequences on performance, speed, and injury prevention.

It’s a common question among parents and athletes: “How much sugar is too much?” The truth is, sugar isn’t inherently bad—especially for female athletes. In fact, sugar plays a fundamental role in fueling high-energy sports like lacrosse, soccer, basketball, and softball. Let’s break it down.

Osgood Schlatter’s is a common “injury” experienced by female athletes

But understanding WHAT the injury is and WHY it is so common in female athletes around puberty is key to helping your daughter alleviate this pain and reduce future knee injuries in her future!

Check out this video to learn more!

Hamstring tweaks are a frustratingly common issue in young female athletes.

If your daughter frequently experiences hamstring strains, there’s likely a deeper reason behind it. Understanding these causes can help prevent future injuries and improve athletic performance.

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.