Archive of ‘Blog’ Category


Summer 2019 Sport-Specific Clinics

Posted by: Dwan Riggins  |  Filed under Blog

Maclay School: Tallahassee, FL 32312


AGES: 8-18 years old

Visit HERE for more information.

What to expect

  • All sessions lead by a certified sports performance coach
  • High intensity, highly focused/specialized sessions
  • Soccer-specific agility (focused on footwork and movement mechanics)
  • Soccer-specific conditioning that includes the soccer ball
  • Recovery station (includes water and post training snacks and Gatorade)
  • Competitive sessions that mimic the in-game speed of play

Summer 2019 Training Opportunities

Posted by: Dwan Riggins  |  Filed under Blog

Maclay School (Webster Center): Tallahassee, FL 32312

Week of June 3rd – Week of July 22nd (7 weeks) – OFF Week of July 1st

  • Women’s Fitness Training
  • Girls Training
  • Collegiate/Highly Skilled Athletes

Visit HERE for more information!


Soccer-Specific Speed and Conditioning Training

Posted by: Dwan Riggins  |  Filed under Blog


Copy of Fitness Flyer Template - Made with PosterMyWall(2)

Maclay School: Tallahassee, FL 32312

Session 1: July 16th,17th,19th (M,T,Th)             Session 2: July 30th, 31st, August 2nd (M,T,Th)



$105 (single session) OR $165 (both sessions)


Mail: PO Box 656, Havana, FL 32333

Online Registration

Accident Waiver

 Session 1

  • July 16th,17th,19th
  • Monday, Tuesday, Thursday (6pm-7:30pm)
  • $145 or $60/day

Session 2

  • July 30th, 31st, August 2nd
  • Monday, Tuesday, Thursday (6pm-7:30pm)
  • $145 or $60/day

Both Sessions 1 & 2

  • Session 1: July 16th,17th,19th
  • Session 2: July 30th, 31st, August 2nd
  • Monday, Tuesday, Thursday (6pm-7:30pm)
  • $205 or $60/day

Summer 2018 Training Opportunities

Posted by: Dwan Riggins  |  Filed under Blog



All training opportunities incorporate age-appropriate fitness exercises that include resistance, cardio, and sports performance (speed/agility) implements. Groups will be lead by certified personal training/strength and conditioning professionals.

Maclay School (Webster Center): Tallahassee, FL 32312

Week of June 11th – Week of July 16th (6 weeks)

$150 or $20/session

Mail: PO Box 656, Havana, FL 32333

Online Registration

Accident Waiver

 Women’s Fitness Training

  • Monday, Tuesday, Thursday (9am-9:55am & 3:30-4:25pm)
  • $150 (6 weeks) or $20/session

Description: Do you need a boost of motivation, energy, and confidence? Join other powerful women on your fitness journey to better health! These sessions are fun and innovative, designed specifically for you as you train at your personal fitness pace. Through a variation of circuit stations and team challenges that include agility and resistance training, these sessions are sure to improve overall movement, strength, power, balance, and stamina …to help you continue to be the BEST fit mother, wife, sister, aunt, and friend! We are better …together!

Boys and Girls Training (Rising 5th & 6th graders)

  • Tuesday, Thursday (10am-10:55am)
  • $150 (6 weeks) or $20/session

Description: We’re excited to add this NEW APX360 summer training group! These sessions are fun and engaging, designed to build confidence and keep your son/daughter physically active during the summer. As well, these sessions provide a great introduction and preparation for Middle School Physical Education. Your son/daughter will enjoy a variation of cooperative games (i.e. Capture the Flag) as well as agility and resistance training exercises; to teach them the basics of squatting, pulling, pushing, and balancing. Learn more about Physical Activity for Adolescents.

Girls Training (Rising 7th-12th graders)

  • Monday, Tuesday, Thursday (11am-12:30pm)
  • $150 (6 weeks) or $20/session

Description: Girls just want to have fun!! Strength and Conditioning plays a crucial role in the health and physical development of girls. Consistent training builds confidence, improves body image, relieves stress, boosts morale, and diminishes the risk of injury. These sessions include resistance training, agility, and cardio to improve overall strength, power, speed, mobility, and balance. As well, APX360 provides education about the Female Triad and healthy ways to combat this phenomenon. Cooperative games (i.e. The Amazing Race) are incorporated to encourage team work, leadership, and to provide variation of training.

Contact us here for questions or concerns.

Things to bring to training:


Overtraining and Burnout in Young Athletes

Posted by: Dwan Riggins  |  Filed under Blog

Overtraining and Burnout in Young Athletes

Written by the Sports Medicine team at Children’s Hospital Colorado.
Overuse-Sports-Injury.jpgIn today’s society, highly-driven young athletes often struggle with overtraining syndrome. Children are often surrounded by the hype of sports and it is easy to see how a young athlete could push overtraining burnout young athletes themselves too far in their quest to be a great athlete.As one would expect, when I playfully ask my young patients what they aspire to be when they grow up, a large number respond that they dream of being an Olympic or professional athlete. While this is a worthwhile and lofty positive goal, there can occasionally be a downside. Many young athletes will take training and competing too far.

What is burnout or overtraining syndrome?

Burnout or overtraining syndrome occurs when an athlete has worsening performance despite intense training. It is believed to result from a multitude of factors, such as constant high levels of physiologic or emotional stress, fatigue, immune system failure, or insufficient recovery time.

Athletes who experience burnout may go through a variety of psychological, physiological, or hormonal changes including:

  • Decreased sports and/or school performance
  • Chronic muscle or joint pain
  • Personality or mood changes
  • Elevated resting heart rate
  • Fatigue
  • Lack of enthusiasm or ambition
  • Difficulty completing usual routines
  • Sleep changes (more or less sleep than usual)
  • Decreased appetite and/or weight loss
  • Increased injuries, illness, or infections

Is my child at risk of overtraining/burnout?

Young athletes who develop burnout typically share specific characteristics or experiences. These risk factors include:

  • Early sports specialization – focusing on one sport from a young age
  • Playing one sport, but competing on multiple teams during a season
  • Overlapping seasons without intervals of rest
  • Year-round participation without an “off season”
  • “Type A” personality including ambitious, determined, driven, intense
  • Low self-esteem and high anxiety levels
  • Parental or coaching pressure to train and compete at a higher level

How do I avoid overtraining/burnout in my young athlete?

Burnout is avoidable and treatable. Reducing the chance of burnout can start with these strategies:

  • Periodization: a process of varying the training stimulus to promote long term fitness gains and avoid overtraining. The year as a whole is taken into consideration and divided up into phases. In each phase, the workout emphasizes a specific type of training. Periodization can also be placed in the span of a single week.
  • Cross-training by varying workouts to focus on conditioning, weight lifting, strength training, flexibility, or core strengthening
  • Focus on proper sport technique
  • Slow progression and avoid rapid increase in workload or intensity
  • Proper injury treatment and rehabilitation
  • Emphasis on sports as tools for fun(!), sportsmanship, fitness, skill acquisition, safety, or education

How much exercise is too much?

Each athlete is different; therefore what is too much for one young athlete will be just right for another athlete.

Working within these specific parameters will help reduce the chance of burnout in your young athlete:

  • Maximum sporting activity: 5 days per week
  • Minimum rest: 1 day per week
  • Seasonal rest: 2-3 months off per year (1 month off every 3 months)
  • Maximum training increase: 10% per week
  • Participate on only one team per season
  • Be sure to check in with the athlete frequently. Ask about sport motivation. Is it still fun?
  • Focus on appropriate nutrition, hydration, and sleep
  • Limit tournament play

The American Academy of Pediatrics (AAP) estimates that 30 to 50 million kids play youth sports annually. This dramatic increase in recent years is good because children are exercising and staying fit. However, it is important that parents and coaches talk with their young athletes to ensure they are working at the level that is appropriate for the athlete.


MFit Women Group Training

Posted by: Dwan Riggins  |  Filed under Blog
MFit Women is a specialized training program to address the specific needs/goals of the women of Maclay School; designed to provide a comfortable environment that engages women, builds confidence/friendships, and encourages complete wellness!

Try it out and join us for our FREE Sessions:
Tuesday, June 2nd and Thursday, June 4th @ 4pm.
Meet in the Webster Center.

Summer Training
(T/Th) begins:
Tuesday, June 2nd @ 4pm
Meet in the Webster Center.

What to Bring:
Enthusiasm and Energy!
Sneakers, towel, and water bottle.

We welcome all training levels!
Training sessions are open to Maclay Female Staff, Faculty, Mothers, and Wives. If you are not affiliated with Maclay but are interested in starting/joining a group, please contact Dwan Riggins: [email protected] for more information!

Summer Speed Training

Posted by: Dwan Riggins  |  Filed under Blog

Sport-Specific Speed Training just for you! June/July 2014. Schedule your sessions today.



The Uncommon Leader

Posted by: Dwan Riggins  |  Filed under Blog

“The only reason we fail in life is broken focus …something else introduced to us as an option that we choose to accept.” -Mike Murdock

Uncommon leaders stay focused!


Artistry Fueled by Passion

Posted by: Dwan Riggins  |  Filed under Blog

What do a musician, soccer player, and painter have in common? They are each an artist in their own right. Art is defined as “a skill acquired by experience, study or observation”. Which begs the questions: What is your artistry? What is the purpose of executing your art without PASSION?

I believe that coaching is an art, because while many may carry the title, very few are willing to neither master the skill-set nor understand the responsibility. Similarly, many athletes wish to be defined as “THE BEST” but few are willing to assert the time and PASSION necessary to achieve this level of ARTISTRY…

Eleven years ago marked the commencement of a journey to find my PASSION in sports, a strong and barely controllable emotion, or the “thing” that drives me. I was a senior in college, preparing to graduate with an opportunity to serve as an intern in Strength and Conditioning at Florida State University. I remember sitting at my desk wondering, “What impact will I make on this world?” It was important for me to define my legacy and execute it.

After about 3 months into the internship, my supervisor (coach) described me as “wet behind the ears”, a description that I initially took offense to but later welcomed as he hired me (full time) fresh out of college. It was official: I was a Strength and Conditioning Coach for a Division I school. It meant the world to me that he BELIEVED in me (when I clearly didn’t believe in myself…I WAS TERRIFIED). Eleven years of experience in the field hasn’t come without challenges, insecurities, and disappointments, but the rewards of growing and impacting a unique part of society are priceless. Not to mention all of the free Nike gear!! Annnnnndddd free trips around the country!!! I was living my dream and thrilled about the opportunities ahead of me.

Today, I continue in that passion …a passion that drives me to serve this generation, and a passion that serves a larger purpose. Why am I so passionate about sports performance training? Influence! Athletics is becoming increasingly more prevalent in our society, and as the numbers of participants increase, the potential for impacting this generation is ripe!

Interestingly enough, the same lessons that I experienced as a young Strength Coach are the same lessons I lead with today. It is an honor (that I don’t take lightly) to challenge my clients/athletes to simply get better with each opportunity they have to “get better”. CHOOSE to be great! Simple concept, yet this single decision is what distinguishes average and best. It is with great diligence that I desire to help others find their passion, but they first need to find that same desire within themselves.

At the end of their preseason training, I challenged a girls’ high school varsity basketball team and presented them with this:

1. CHOOSE what you want to accomplish this season.
2. IDENTIFY what it will take to achieve this.
3. Are you willing to DO what it will take to achieve this? (be honest with yourselves!)
4. Be PASSIONATE about pursuing greatness

I realize that coaching is LEADERSHIP. Coaching is INFLUENCE. It warms my heart to still receive phone calls and texts from former players! It is evident that at some point, and in some manner, I impacted their life (although I believe that they have impacted my life more.). At the end of each day I examine every interaction, conversation, and/or reaction I experienced with a client, student, and/or athlete. I ask myself the following questions:

-What was my investment? What did I choose to “pour” into someone’s life?
-Did my words or actions encourage?
-Did I challenge motives, work ethic, or mentality?
-Was the session conducive to learning?
-Did I maintain a high standard of expectation?
-Ultimately, did I establish an atmosphere conducive to enjoyment, growth, and fulfillment?

This daily evaluation is essential to my growth as a coach because I understand the importance that WORDS and ACTIONS have on the INFLUENCE of human life. Oscar Wilde wrote, “Life imitates art far more than art imitates life”. This philosophy suggests that art sets the visual principles by which life is perceived. Thereby, coaching is just another tool to prepare kids for life. This is why I’m passionate about what I do…I want you to win!!

What is your artistry? What is the purpose of executing it without PASSION? Life (phase of earthly existence) without passion is merely existence without life (growth).

I have had the opportunity to work with a diverse group of athletes and in turn have seen every “type”: Talented but lazy. Hard worker yet lacks skill-set…you name it! However, when the rubber meets the road, the individual who flourishes in their craft is the one who simply CHOOSES to be PASSIONATE in their ARTISTRY.


The Making of a Champion: Seattle Seahawks

Posted by: Dwan Riggins  |  Filed under Blog

**VIDEO: A film produced by Seahawks players and coaches.

The techniques and drills that Dwan has taught our players have been invaluable in our success. She has helped the players increase their speed, quickness, reaction time, and balance... Mark Krikorian,
Collegiate Soccer Coach
The holistic approach that APX360 takes in developing programs is evident and has real results- the team performs better, they work harder and they're attitudes have improved as well... Veronica Wiggins,
Florida A&M University Softball Coach
Training with Dwan has helped me get to the next level, physically and mentally. Everyday I was constantly challenged with speed drills, learning mechanics, and strengthening... Lydia Vandenbergh,
Professional Soccer Player
I will assure that APX offers you the finest training in fundamentals & technique for speed, agility, quickness, endurance & physical/ mental strength... Lavon "Mojo" Brown,
Former Florida State University Football Player
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