Mandi Collins
Currently Not Available for Training Unless on Request
Background: Mandi is not only recognized as an avid athlete and expert in sports performance training and volleyball training technique, but more importantly a role model and mentor for helping kids maximize their athletic potential. With her contagious enthusiasm, focused energy, and passion for kids reaching their volleyball goals, she continues to motivate, challenge and inspire her athletes.
Mandi’s volleyball and sports performance expertise has been relied on by amateur and professional organizations across the south bay. She is a certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a former UCLA Scholarship Athlete, Most Improved UCLA after transferring to the Bruins from NC State Athletics. Mandi was a Mizuno CA All American (Top 12 Senior High School Athletes in CA alongside with Misty May), Mira Costa’s Student-Athlete of the Year and Captain of Mira Costa High.
Mandi has also has taught group fitness and spin throughout the community including Fit On, Spectrum, Gorilla Sports, LA Fitness, Crunch and 24 Hour Fitness. Mandi has been in the private training industry training kids for over 12 years.
Mandi has also has taught group fitness and spin throughout the community including Fit On, Spectrum, Gorilla Sports, LA Fitness, Crunch and 24 Hour Fitness. Mandi has been in the private training industry training kids for over 12 years.
Note From Founder: As Founder of PRIME ATHLETES, it is my intent to help athletes commit their lives to health and fitness and inspire our youth to reach their goals as athletes while enjoying their experiences along the way. Each day, I strive to learn more, challenge my athletes, create enthusiasm and passion among them for their sport, make them believe in themselves, encourage them to work harder, make them feel special, give them a purpose and teach them the skills and discipline required to physically and mentally become the best they can possibly be in their sport and in life. And that’s all you can ask of them!
Sincerely,
Mandi Lawson Collins
Prime Athletes Founder and Owner
Mandi Lawson Collins
Prime Athletes Founder and Owner
Credentials: Owner and Founder Prime Athletes 2004
Private Volleyball Training – 1 on 1
Private Training Rates Vary Per Trainer. Choose Book Now to see trainer rates and schedule availability. Online Booking Closes within 12 Hours of Session Time–Contact Prime for Last Minute Booking or Trainer Recommendations.
Semi-Private Volleyball Training – 2 on 1
Semi-Private Training Rates Vary Per Trainer and Require Two Athletes. You must choose a partner to book this appointment type. We do not match you with a partner. Both athletes choose same date, time and trainer to complete a full semi slot or you will be billed as a private if only one athlete shows.
Online Booking Closes within 12 Hours of Session Time–Contact Prime for Last Minute Booking or Trainer Recommendations.
Private Sports Performance Training – 1 on 1
Work with a Certified Personal Trainer to improve your performance in your sport including speed and agility, jumping ability, strength, power, balance, proprioception, stability, injury prevention and overall athleticism and fitness level.
Injury Prevention
Preventing the problem
Along with research on why injuries occur, studies have been done to see if the risk of injury can be reduced. The answer, a strong, YES! Several programs with hundreds and over a thousand athletes have demonstrated that both the biomechanical risk factors and the actual rate of ACL injury can be reduced.
Safer deceleration skills
Most injuries occur during the decelearation. Acts of deceleration include landing from a jump, cutting to change direction, and stopping during a sprint. Since females don’t bend their knees as much as males do in these activities, the pressure on the knee joint is increased. The knee is exposed to higher forces per pound of body weight.
Learning to decelerate safely is a skill that can and should be taught early. This includes good technique in landing from jumps and staying low with bent knees and hips during cutting/stopping movements. These maneuvers are motor skills that can be learned, practiced and improved, just like a free throw or serve.
Muscle Control Techniques
Many female athletes use their quadriceps muscles when they are changing direction rapidly without adequately co-contracting the hamstrings. This can put enough force on the shinbone to tear the ACL if the knee isn’t bent enough. By strengthening and using the hamstrings rather than the quadriceps muscles, female athletes can reduce their risk of an ACL injury.
The neuromuscular reactions that help trigger the muscles to protect the ACL while moving can be trained. Increasing the agility of the athlete will reduce stress positions the knee may be in. Proper resistance training will improve the speed at which the muscles fire and inter/intra-muscular coordination to protect the knee.
Conditioning
Injuries happen more often when an athlete is fatiqued. Neuromuscular coordination is reduced, reactions slowed and muscle strength diminished. Both good and general conditioning and specific power/agility training are important to prevent these injuries.
Active Dynamic Workout
Pick from the exercises below to create a personal routine for warm-up. Spend 4-6 minutes on your routine from the following exercises:
Dynamic Stretching x5 each or on x5 each side:
- Inch Worm
- Spiderman
- Duck Walk
- High Knee Hug Walk-come up on toe-squeeze glute of bottom leg
- Glute Cradle –Grab knee and ankle-shin is more parallel to ground
- Lunge/Elbow to Instep
- Alternating Quad
- Handstand Hamstring or Inverted Hamstring Stretch
- Backwards Lunge Reach through Core
Fundamentals:
- 1-2-3 Scoop
- High Knees
- Kick Butt
- Fast Kick Butt
- Skip big arms reach up and around
- Fast skip
- Power Skip
- Backwards Drop Skip
- Pillar Skip Forward
- Pillar Skip Lateral x2
- Karioca x2 or Tapioca x2 (snap hips, stomp feet)
- Shuttle Rt (Don’t let heels touch-quick feet)
- Shuttle Left
- Goose Step March to Skip it out
Training Exercises
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PRIME ATHLETES ’ Stationary and Mobile Workout Program include |
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| Dynamic Warm Up and Stretch:The most important contributor to performance enhancement and injury prevention is a proper warm up. PRIME ATHLETES incorporates an extensive 20 minute aerobic warmup to increase an athlete’s aerobic capacity, stamina and overall fitness level preparing the athlete for the comprehensive training to follow. Exercises include dynamic and static stretching, mind, body and footwork coordination, flexibility, balance, core, and leg strength exercises.Active Dynamic Warm Up |
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| Warm Up Exercises:Dynamic stretching, crawls, leg strength exercises and fundamental sport movements. |
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| Warm Up Drills:A series of Plyometrics drills including leaping, bounding, hopping, skipping, jumping, sprinting and sport-specific movements to increase fast twitch muscle fibers and enhance power, explosiveness and start speed. |
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| Jumps In Place:A series of jumps to increase vertical jump, lateral change of direction, strength, timing and overall explosiveness. |
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| Agility with Cones:A series of drills with multiple cones used to increase jumping ability, acceleration speed, lateral foot speed, coordination and overall quickness and conditioning. |
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| LSA Drills:A series of drills designed to increase start speed and lateral speed and agility. |
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| Agility, Balance and Coordination Training Ladder:A series of movements through flat fixed rungs designed to enhance body control, increase foot speed and ultimately improve your ability to move like an athlete. |
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| Dot Drills:A series of drills utilizing rubber mats to help develop foot speed, stamina and build fast-twitch muscle fiber. |
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| Medicine Balls:A series of medicine ball exercises designed to improve power throughout the body by developing the flexion, extension, and rotation techniques and the posture, balance, stability, flexibility and strength that apply to all sport activities. |
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Volleyball Specific Personal Training
Personal Training Program for Volleyball: For our Volleyball clients it is very beneficial to schedule back to back sessions of strength, injury prevention and VertiMax jump training followed by volleyball skill training.
We offer Personal Training based solely on your individual needs and goals. Our goal is to improve an athlete’s ability to reach their full potential, minimize injuries and increase gains in strength, power, vertical jump, speed, agility and overall fitness and conditioning for their sport.
Our Facility Includes a Personal Training Gym with the most current training equipment to train like the Pros including the Vertimax, TRX, Weight Vests, Battling Ropes, Kettlebells and many more!
Your program is tailored to your personal needs, but will include a variety of exercises including:
Injury Prevention: |
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Strength: |
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Vertical Jump, Overall Athleticism and Power with the Vertimax: |
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Have you had your Free Personal Assessment with Prime?
Prime Athletes Personal Training is Offering Free Assessments for all of our athletes to help minimize injuries, Improve Jumping Abilities and Overall Strength Gains
The asssessment will include:
· Overall Goals
· Vertec Jump Measurements : Approach and Block Touches for Volleyball Players or Other
· 5 Shoulder Band Exercises to use as a warm up (Bands Available for purchase for $5 so you can have for your practice sites too, Advanced Program available during a private session if needed)
· Strength and Flexibility Assessment:
· Jump Landing Assessment:
Head Trainer, Nick Vicknair will be contacting you to schedule at your convenience, preferably 30 minutes before your Private Volleyball Session. You may contact Nick at 310-944-2806 to expedite the scheduling if requested.