Author: Jace Derwin

Jace develops Volt training programs, writes sport performance content and coordinates Volt's team of consulting strength coaches. Before Volt, Jace worked as a sport scientist and has trained athletes since 2010. He specializes in the instruction of Olympic Weightlifting technique and he obtained his BS in Exercise Science from Seattle Pacific University. Jace currently competes in Olympic Weightlifting and is a Lift Big Eat Big Sponsored Athlete.

Bench Press Basics for Lacrosse Players

Bench Press Basics for lacrosse players

Is bench pressing necessary for the lacrosse athlete? No, but having a strong upper body is, and that is where the bench press can validate itself in the context of a strength and conditioning program.

It All Starts With the Squat

Lacrosse athletes—and all athletes in general—will benefit from progressing into heavy squats. While enticing, the road to big weight on the bar starts by mastering unloaded movement mechanics first.

3 Performance Habits You Need Daily

3 Performance Habits You Need Daily

Coach Jace is dropping knowledge on 3 Performance Habits that you can develop over the holidays, on the road and anywhere else you go to help turn training into a daily routine.

How to Lift for Bigger Hits

Today’s #WorkoutWednesday post is focused on how to lift weights to be more explosive, resulting in bigger hits on the lacrosse field.

3 Ways to Save YOUR Shoulders

The shoulder is very unique in that it is the most mobile join in the human body is used in nearly every human sporting action. And due to its large range of motion (ROM), the shoulder can end up in some highly stressful, unstable, injury-prone positions.

STOP These 3 Performance-Wrecking Mistakes

Injuries on the lacrosse field are, unfortunately, part of the game. It’s the same for any sport that involves contact, especially one where physicality is necessary to compete. While some elements of the game are unavoidable, what can make the difference in keeping you healthy and safe on the field is to focus on reducing […]

Best Bodyweight Exercises for Lacrosse

Best bodyweight exercises

Whether you’re traveling, spending a week at grandma’s in the country, or stuck in an east Turkish prison, there is always time for some bodyweight training to maintain your strength.

How to Build Grip Strength

how to improve grip strength

Forearm and grip strength are often overlooked in a lacrosse athlete’s training plan—but definitely shouldn’t be. The muscles of the hand and forearm are the final point at which energy is transferred from your body into the stick.

4 Common Training Mistakes and How to Improve!

Unless you are working with a strength coach, chances are you don’t have too much guidance in your off-season training. This can lead to a lot of common mistakes that many athletes make when trying to develop their fitness for the upcoming season.