O'HARAFITNESS

With 2026 just 2 days away, I wanted to take the time and share our 2026 Goal and why we are offering so many FREE programs for local athletes. THE GOAL Our new goal is to coach a minimum of 350 local athletes. This number is low when compared to our years of running the weight room at Lower Merion HS and overseeing Strength Camps at Villanova University and Haverford College, but a pretty solid number now that we are operating 100% as O'Hara Fitness. In 2024, I took a job

Looking for a way to stay in shape when you can't hit the gym. Try this out Warm Up: Jumping Jacks Push Ups High Knees Squats 30 seconds each for 4 rounds NO REST Routine 1: Lunges Sit Ups Jump Squats 4 x 15 (15 lunges per leg) Routine 2: Close Grip Push Ups Leg Raises Close Stance Squats 3x15 Routine 3: Bicycles Flutter Kicks Russian Twist Crunches 45 seconds each for 4 rounds NO REST Looking for an affordable Kettlebell? https://amzn.to/4rTImiF Want FULL ROUTINES sent stra

"Wrist Injuries in High School Athletics: Prevention and Management" Wrist injuries are among the most common yet overlooked injuries in high school athletics. Whether you're a volleyball player diving for a dig, a gymnast performing on the bars, or a basketball player breaking a fall, your wrists absorb tremendous force during athletic activity. Understanding how to prevent and manage wrist pain can keep you in the game and performing at your best. The Reality of Wrist Injur

The shoulder is one of the most mobile joints in the human body, which makes it incredibly versatile for athletic performance—but also...

If you're an athlete in the Lower Merion area—whether you're running track at Harriton, playing volleyball at Merion Mercy, or hitting...

If you're a high school athlete, here's a sobering reality check: 80% of sports injuries involve weak lower backs. Every sprint down the...

As athletes push their limits on the court and field, ankle injuries remain one of the most common setbacks that can sideline players for...

Are you tired of waking up with a stiff neck? Does turning your head to check your blind spot send shooting pain down your spine? You're...

The tortoise and the hare isn't just a children's story – it's the blueprint for athletic success. Walk into any high school weight room...

Walk into any youth sports venue on game day, and you'll see the same scene playing out: young athletes doing a few jumping jacks, maybe...

Published by O'Hara Fitness | Narberth, PA If you're a high school sprinter looking to shave precious tenths off your 100-meter time,...

After 13 years of training athletes to state championships and helping hundreds of people transform their bodies, I've seen the same...

The science-backed approach that's helped our athletes earn 100+ state championships—now available in your pocket If you've been watching...

I'll convert your vertical jump content into a comprehensive blog post with more detailed information and scientific backing: The Science...

How sport-specific conditioning creates champions while traditional cardio holds athletes back Walk into any gym during peak hours, and...

I've seen this pattern repeat itself far too often. The statistics are staggering, and every parent, coach, and athlete needs to...

By Joe O'Hara, Former Lower Merion High School Strength and Conditioning Coach After years as the Strength and Conditioning Coach at...

The final bell rings, summer vacation begins, and while your friends are planning beach trips and sleeping in, you have a choice to make....

If you're a runner who's ever felt that nagging tightness in the front of your hips, you're not alone. In fact, you're part of a...

The Alarming Reality of High School Sports Injuries Every Friday night under the stadium lights, parents hold their breath as their young...