Chris Costa

Chris Costa has participated in athletics as a coach, player and official for 22 years. He specializes in hockey training, both on and off the ice, as well as nutrition. His athletic interests and abilities also extends to golf. He loves to help elite athletes achieve an even higher level of performance. Currently, he is working with the Philadelphia Flyers organization and pursuing a Master's degree in Human Performance.

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Target Specific Energy Systems to Maximize Your Training

May 19, 2013 | Chris Costa

Hockey players are primarily anaerobic athletes, meaning they must produce bursts of energy for speed and power for very short periods of time before their muscles exhaust themselves and their peak performance is reduced. Anaerobic athletes function mainly within the lactic...

3 Recipes to Spice Up Chocolate Milk

May 17, 2013 | Chris Costa

I'm sure you've heard it before. Chocolate milk is one of the best post-workout drinks to build muscle and accelerate recovery. (Learn more about chocolate milk's benefits.) However, drinking the same thing over and over again can get boring. To...

Cut the Ice in Half for Additional Skill Development

May 14, 2013 | Chris Costa

Tired of Russian Circles and the countless other half-ice hockey drills your team has been completing in practice since the Squirt level? To enhance speed, agility and puck-handling skills in a tight space, incorporate a half-ice, board-to-board game situation drill into...

Why Eggs Really Are Incredible (Yolks and All)

May 13, 2013 | Chris Costa

The age-old question of "what came first, the chicken or the egg?" is almost as puzzling as the question of whether we should even eat eggs. The confusion dates back to studies in the 70s and 80s, which suggested that consuming...

How Coaches Know an Athlete Will Be Successful

May 7, 2013 | Chris Costa

An athlete's individual success hinges on many things. Unfortunately, some athletes place little or no value on what coaches consider important. Coaches can tell pretty quickly whether an athlete will be successful. In my professional opinion, athletes who demonstrate the...

Prevent or Heal Lace Bite

April 4, 2013 | Chris Costa

Lace bite doesn’t care whether you’re a professional or recreational hockey player. You can be a figure skater for that matter. It can affect anyone who laces up a pair of skates. Clinically termed an aggravation of the extensor hallucis longus...

Anterior Pelvic Tilt: A Hockey Epidemic

March 28, 2013 | Chris Costa

Hockey players are some of the best athletes in the world. During a shift, they must simultaneously use their power, strength, endurance and coordination. But because of the nature of skating, most hockey players suffer from anterior pelvic tilt. The...

True Nutrition: Possibly The Best Protein Supplement

February 9, 2013 | Chris Costa

Remember when your training buddy told you to try a particular protein powder, claiming was the best tasting supplement he ever used. You purchase it and discovered it was the nastiest tasting thing you had ever put in your mouth. There...

Want a Bigger Chest? Don't Focus on the Flat Bench

February 7, 2013 | Chris Costa

The Bench Press is the quintessential exercise people perform to get a bigger chest. There's no doubt that the Bench Press is an effective upper-body exercise, but you must perform more chest exercises if you want to get bigger and...

Keys to Beginning Plyometrics Training

February 5, 2013 | Chris Costa

Being born with natural talent is helpful, but as long as an athlete has the right training, he or she can excel in sports. And regardless of your talent level, plyometrics training is necessary to really prime for success. According to Dr....

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