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Joe Bonyai
  • Male
  • Scarsdale, NY
  • United States
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Profile Information

Relation to the Strength & Conditioning Industry?
Professional Coach
Name of School, Team or Business
Empower Athletic Development
Job Title
Past Job Experience
Strength and Conditioning Coach: Springfield College
Strength Coach: Minor League Baseball
Intern: Athletes' Performance
Intern: Velocity Sports Performance
Springfield College, completing Master's, Strength and Conditioning
Gettysburg College, Health Science

Joe Bonyai's Videos

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Joe Bonyai's Blog

Self Help for the Shoulder and Elbow

Here’s a video demonstrating some "self help" strategies for improving upper body posture and mechanics. These tools are acceptable replacements for athletes who don’t have access to a qualified therapist or soft tissue specialist. They are all relatively inexpensive as well (even the Arm Aid, which is worth it’s weight in gold).

The implications of upper body restorative strategies should also be viewed "from…


Posted on July 29, 2010 at 6:43am

Training Speed with No Space

If you’re going to open a sports performance facility in a small space, prepare to answer the question "but how do you train speed and agility"? Understandably, most athletes and parents expect turf, track lanes, and elaborate cone drills from their "speed and agility" resource. As you can see from our videos, we have neither of those luxuries (yet). Ironically, if there was one component of training that we believe sets our model apart from other…


Posted on July 29, 2010 at 6:41am

Regressing a Dynamic Warm Up

First off, I really appreciate that you’re reading this article. "Regressing" is not a sexy way to begin a title. Most trainers want secrets, progressions, and new variations to "mix it up". Deciding to take a look at this entry shows you understand the importance of constructing a complete toolbox to provide appropriate exercise prescription to all of your athletes and clients. Thank you.

A little while ago I demonstrated how to…


Posted on July 29, 2010 at 6:30am

Progressing Med Ball Work

Looks can be deceiving! With the majority of medicine ball progressions consisting of rotational throws and slams, it can appear that these exercises are custom-made for rotational or throwing athletes. Surely, medicine ball exercises are an easy sell to baseball, tennis, hockey athletes, etc; however, if we change our perspective slightly, it is clear that every athlete can benefit from med ball work.

Medicine balls are just an implement, as universal as a dumbbell or cable…


Posted on April 27, 2010 at 5:39pm

A Closer Look at Agility

A few posts back, I explained the theoretical consequences of coaching an athlete to "get on their toes". For this week’s post, I decided to provide some close up, visual evidence of my stance (no pun intended).

Here is a video of an adolescent female tennis player and male baseball/basketball player. Both athletes compete or practice with their team or private instructor six, if not seven days a week (not including a training session at Empower). Both athletes’ tendency is to shift…


Posted on April 22, 2010 at 1:27pm — 1 Comment

Comment Wall (10 comments)

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At 6:22pm on October 7, 2009, Dr.Ralph Cornwell Jr said…
Please take a few minutes to complete a surey about the neck. It can be found in the forum section under features. Thank You.
At 8:37am on August 12, 2009, Nick Wilson said…
I loved my time in the Minors. Now days I just enjoy knowing that I will be going HOME at the end of the night. I miss the minors but I like where I am now and so does my wife. Hope all is good and looking forward to reading more of your stuff.
At 12:07am on July 4, 2009, Adrian Bazemore said…
Hey Joel got a serious question for you but I dont want to offend anybody so I'd rather ask by email if thats ok.
At 9:14pm on May 7, 2009, aimee pardington said…
Excellent articles and videos Joe...not sure where you find the time for all of it, I'm sure Dr. Jones has you running the new "palace" up at SC!
At 11:14am on April 15, 2009, Marc Agnello said…
Thanks for your response to my questions regarding overhead movements. I live in the western part of New York. I am 5-6 hours away from Scarsdale.
At 9:57pm on April 8, 2009, Richard Johnson said…
Joe make sure you leave some of this knowledge that you have accumulated at Springfield.
At 1:58pm on March 24, 2009, Marc Agnello said…
I enjoy reading your articles that you post. They are very informative.

What are you feelings on having athletes performing exercise were they are lifting weights above their head (military press, snatch etc) and the relation to shoulder issues?
At 8:40pm on February 15, 2009, Neil Connery, MS, CSCS said…
Good for you congrats, I've been at a club in Fairfield for a while now, doing some speed and strength coaching as well.
At 12:28pm on February 9, 2009, Neil Connery, MS, CSCS said…
Hey Joe havent talked to you since we finished at velocity, how you been, how much school you have left?
At 6:27pm on January 25, 2009, Joe Lorincz said…
This better?

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