Showing posts with label Baseball Basketball Bench press Bodybuilding Chris bryant Compete Deadlift Diet Fitness Football Frank sepe Goal Health Ifbb Ironman Men's health Mike o'hearn Motivation Muscle & fitness. Show all posts
Showing posts with label Baseball Basketball Bench press Bodybuilding Chris bryant Compete Deadlift Diet Fitness Football Frank sepe Goal Health Ifbb Ironman Men's health Mike o'hearn Motivation Muscle & fitness. Show all posts
Jumper's knee causes sharp pain at
the front of the knee. Therapy focusing on soft tissue mobilization and
stretching the quadriceps muscle helps to reduce the pull on the
patella tendon and reduce the pain associated with the condition. (Continued below......)
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Welcome to one of the most important shows of this baby New Year Athletes and Warriors!
It's been a tough year for everyone and even though concerns over sports have taken a back seat to helping keep everyone safe during this time; your high school student-athletes are facing great challenges in training and preparing for the return to school and their chosen sports as early as this coming summer.
(....Continued....)What is it?
Patella tendinopathy, also known as jumper's knee, is a relatively
common condition that causes pain in the anterior (front) aspect of the
knee. This pain is usually of a sharp nature and occurs when overloading
the extensor mechanism. The extensor mechanism, which includes the
quadriceps muscles, the patella and patella tendon, connects the
quadriceps muscles to the patella (kneecap) and then on to the tibia
(shin) via the patella tendon.
Patella tendinopathy begins as tugging of the patella tendon where it
attaches to the inferior pole of the patella that causes tearing or
degeneration of the tendon.
What causes it?
Jumper's knee is an overuse injury that results from repetitive
overloading of the extensor mechanism of the knee. Micro-tears to the
patellar tendon often exceed the body's ability to heal the area unless
the aggravating activity is stopped for a period of time. Jumper's knee
occurs in many types of athletes but is most common in those
participating in sports such as high jump, long jump, netball,
basketball, volleyball, or football, all of which require explosive or
jumping movements.
Eccentric loading, which is contraction of the muscle while it is
lengthening, occurs when landing from a jump or when decelerating. In
fact, knee loads of up to 7 times body weight occur in a soccer player
during kicking and between 9 and 11 times body weight occurs in netball
and volleyball players during landing. These eccentric loads are perhaps
the primary cause of overload in jumper's knee.
Differential Diagnosis - What else could it be?
There are several knee conditions that have symptoms similar to
Jumpers Knee and so it is wise to consult an expert such as a Graduate
Sports Therapist or a Physiotherapist who has undertaken extensive
sports injuries training. The list of differential diagnosis may include
the following:
Patello-Femoral Pain Syndrome
Meniscal tears
Fat pad impingement
Synovial impingement
Osgood-Schlatters Disease
How should it be treated?
A good therapist will understand that athletes and sports men and
women do not want to stop training; they will want to do something in
order to maintain fitness and compete if at all possible. Jumpers Knee
is one condition that must be treated with respect. Jumpers Knee rarely
gets better unless there is cessation from training or at least the kind
of training that caused the injury in the first place. By all means
continue to do forms of exercise, which do not unduly stress the
extensor mechanism, but to continue training through the pain is likely
to result in serious injury that may require surgical intervention.
Textbooks will often describe Jumper's Knee as an inflammation of the
Patella Tendon and may suggest the R.I.C.E. formulae (Rest, Ice,
Compression and Elevation) as a treatment however the jury is out on
whether or not there is inflammation in tendon injuries. For this
reason more recent texts will call these injuries Tendinopathy (a
pathological condition) as opposed to some older texts using Tendinitis
('itis' means inflammation) however one cannot go too far wrong by using
the RICE formulae when dealing with Jumpers Knee in its early stages.
Over time, and if there are signs of improvement in the condition,
gentle stretching of the quadriceps muscles will help to re-align the
new collagen fibres that are repairing the tendon into a more linear
configuration. Therefore giving the tendon greater tensile strength when
it is repaired. Gentle strengthening exercises may also be introduced
to stress the new fibres and to begin muscle strengthening of the
quadriceps. Care must be taken at this stage not to re-injure the tendon
by doing too much too soon.
Again, rehabilitation should be gradual until such time as return to
sport is possible. The guidance of a Graduate Sports Therapist would be
useful throughout this injury but especially at this stage as sport
specific training will be needed to ensure the injury is able once again
to withstand sport specific training and competition.
The Authors View
This injury is one that sports therapists and physiotherapists have
encountered on many occasions hence the caution in the treatment regime
recommended above.
Tendons heal more slowly than muscles due to the poor vascularisation
(blood flow) through tendons. Various treatment modalities have been
experimented with to improve the rate of repair including ultrasound,
interferential, NSAIDS (non-steroidal anti-inflammatory drugs),
corticosteroid injections, shock wave therapy, sclerotherapy, nitric
oxide patches, surgery, growth factors, and stem cell treatment.
Since there appears to be little or no inflammation in tendon
injuries many of the treatments above have proven not to be effective.
The body has the ability to heal itself most of the time so the key
to effective treatment of Jumpers Knee is to assist the body to heal
itself gradually. Knowing HOW the body heals and assisting in that
healing process seems to be the way forward.
Keith Waldon has had over forty years experience in
professional sport as a player, coach, teacher, physiotherapist and
sports therapist.
Ye are of God, little children, and have overcome them: because greater is he that is in you, than he that is in the world.
Whacky wild and maybe scary times in our country and world Athletes and Warriors. But be of good cheer as greater is he that is in you than he that is in the world. Thank you for taking time out to tune in today. May you find our programming informative, educational, inspirational, and entertaining. Yes indeed we are in this together. We just as well smile along the way!
Lebron James, Kawhi Leonard, and Chris Paul talk about the new NBA All-Star format, free throws and honoring Kobe Bryant all weekend.
Do This LA-Fave Workout In Honor Of LA-Bron James
Not everything an elite athlete like LeBron James does is appropriate for everyday lifters. But this one thing is! Hit it hard, and it might be all you need. So says the King!
We're not going to tell you to work out exactly like LeBron James. Sorry! Not happening. Why? Because he's a 6-foot-8, 250-pound freak of nature who has been training for decades to thrive in a very specific athletic environment, the NBA. You're…almost definitely not. And even if you are, you're still not LeBron James.
Plus, to be completely honest, most of the workout snippets that James has let out over the years don't look like anything you'd want to do anyway. Anyone up for kneeling on an exercise ball while waving a Bodyblade today? Didn't think so.
That said, there is one undeniably awesome, undeniably brutal component to James' training that is worth submitting yourself to. It's the VersaClimber, a machine that provides a full-body strength and conditioning challenge unlike just about anything out there. It's also been central to the seemingly ageless James' training since his third season in the league, as well as to the rest of his former team, the Cleveland Cavaliers.
"If I could only have one piece of equipment to train with for the rest of my life," James once told ESPN, "this would be it." He put it in even more intimate terms on Instagram: "Me and my girlfriend!! All I need. Versa Climber is her name."
This is one case where athletes and celebs agree. Even though the VersaClimber has been around since the early 1980s, it recently went viral as "Hollywood's new favorite workout," and has been cited as a fave by everyone from Jennifer Aniston to Lady Gaga. James has also been known to hop into classes at Rise Nation, a VersaClimber-focused gym in West Hollywood. Now that he's donning the purple and gold of the Lakers, don't be surprised to see VersaClimber obsession take over his new team like it did his old one.
So, what do you do with it? If you're new to the VersaClimber, just climb aboard and push and pull. It really only has one action, a piston-style cross-body approximation of climbing up the side of a mountain. Set the resistance relatively low, and try to survive this simple workout:
Versaclimber: Max distance in 23 minutes, for LeBron James' number.
"But I Don't Have One!"
So, what if your gym doesn't have a VersaClimber? That's a common problem, and it's the only reason it's not on our list of the 10 Best Cardio Machines.
If that's the case, try this:
1. Make sure your gym really doesn't have one. VersaClimbers are such a battle to train on that most of us are conditioned to ignore them, even if they're right in front of us. James' manager Maverick Carter noted this in the ESPN article, saying, "There was one in my building in Miami in the gym. Nobody used it for the whole five years I lived there, except for me. Like, people don't like to use it."
2. Find a blend of cardio activities that combine pushing, pulling, and epic cardio. For instance, you could do this:
Rowing machine: Max distance in 11.5 minutes
Stair stepper: Max distance in 11.5 minutes
No, it's not exact, but it'll make all the same parts of your body cry uncle. Now go sweat like the King!
3 part series! From lifting weights to plyometrics, this full program will guide you to football dominance!
Dear Football Player: The Power Football Program has established a new level of excellence. We are stepping into uncharted territory, and we, as a team must improve every aspect of the game in order to have success at this level and to become a dominant force in our style of play. We must work harder than ever to keep getting better. From the time this program begins, you will obtain new lifting goals by the end of the program. While most collegiate programs are based on maintenance, ours will be based on GAINING!
What will follow are many important steps you need to take to be successful. The power football strength program is designed to get you stronger, bigger, faster and more flexible.
Each workout is important to your success. The program is designed to improve you as a football player, not a weightlifter or bodybuilder. Remember, your dream is to be a dominant player. To claim our turf you must push your limits in the weight room so we can push our opponents around on the gridiron.
Power Football Strength Coordinator
Strength & Conditioning
Rules
All Players will wear their school football grays or school attire during designated football lifting hours!
No other school attire will be allowed during this time.
No street clothes or boots.
If you do more than what you are asked in your program you run the risk of NOT gaining.
You are ALL football players - So, if you are a 180-pound linebacker or a 200-pound lineman, GET INTO the weight room. You should be training your butt off to get bigger and stronger.
ALL other players across the nation are lifting, running and securing high goals for next season already. So should you. Or you will be pushed around. I don't like to be pushed. Do you?
Clean-up and strip weights
During lifting times all above rules will be in effect. The door will be closed and unless I am notified by you personally, and you miss, a form of punishment will be enforced.
If the passion to perform better in football is not in you, then I will enforce a punishment to get you in the weight room.
ALL WORKOUTS MUST BE SIGNED BY ME OR AN ASSISTANT COACH at the end of each workout.
If you are injured you are not exempt from doing this program. If you cannot walk you will train your upper body - If you cannot use your upper body then you will train your legs twice a week. I will not help those who do not help themselves. Is that clear enough for you?!
WARM-UP PROGRAM
1. With WEIGHTLIFTING - always STRETCH before and after each workout. Use the flexibility stretches at the end of the weightlifting section.
WARM-UP: *Perform warm-up drill listed below before weight training. 1. Jump Rope 5 min.
OFF-SEASON WORKOUT
1. ALL Varsity will work out (4) DAYS PER WEEK - Monday, Tuesday, Thursday and Friday. Always stretch before and after each workout. 2. All workouts should be pursued with a high level of INTENSITY. 3. This training program is broken down into a very simple percentage and rep scheme. 4. This is the last and most important step. Only do the recommended number of repetitions that are indicated on your workout chart. · Determine your strength level or (1 rep max) for the recommended exercises. · Go to percentage chart (located in back of manual) find your strength levels in the left column then locate at top the percentage that matches your workout.
FLEXIBILITY
Flexibility is a key component in avoiding injury, by increasing the joint's range of motion. It is also a factor in increasing strength and speed. There are two types of stretching, ballistic and static. Ballistic stretching involves stretching exercises that require movement, usually some sort of bouncing. These tend to be better suited for warming up rather than increasing flexibility. In order to increase long-term flexibility, static type stretching is required.
Static stretches should be held for a period of 20-45 seconds. You should attempt to stretch as far as possible without any pain. Do not force stretches or have a partner push you through your stretches; this can result in injury. Your stretching should be done systematically similar to your approach to any type of training. Produce goals for your flexibility and work toward that goal in every stretch session. For example, you may want to place your palms on the floor when doing a standing toe touch stretch. Week by week, work toward the above by putting your palms on your shoes and progressing downward.
For your stretching program to be successful you must work at it. Only stretch when your muscles are warm, the best time for this is after a workout. On the following pages are a variety of stretching exercises that you may choose from. Try to incorporate 1 or more stretches for each body part listed. This stretch period should take between 10-15 minutes.
Another type of static stretching is called PNF (proprioreceptive neuromuscular facilitation) stretching. This stretching must be done with a partner. The athlete should assume the stretch position and hold it for 6-10 seconds. After the 6-10 seconds the partner will apply force to hold the athlete in his stretch position, the athlete should try to overcome this force and be held in an isometric contraction. This pattern should be followed for 3 cycles and the athlete should increase the stretch for each one.
Remember utilize the static type stretches, only stretch when warm and make flexibility one of your goals.
RUNNING PROGRAM
The running program has been designed to accomplish several goals that apply specifically to football. The areas that are incorporated are form, speed work, conditioning and plyometrics. A description of drills will be supplied for each aspect of the running workouts. For the first six weeks the running will be done two times per week; while the last six weeks, running will be done three times per week. These workouts should not take more than one hour to complete. If scheduling is a problem, running days can be combined with lifting days. It is important that you wait about 2-3 hours between these workouts.
Make sure you do not run before squatting.
Running Schedule
WEEK 1 DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 2 x 440 yds at 90 secs -- 2 min. rest in between 4 x 220 yds at 40 sec -- 2 min. rest in between 4 x 100 yds at 15 secs -- 60 sec. rest in between b. Linemen 5 x 100 yds at 15 secs -- 90 sec. rest in between 10 x 50 yds at 8 sec -- full recovery in between 20 x 30 yds at ¾ speed -- full recovery in between 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drills section)
WEEK 2Day 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 1 x 440 yds at 87 secs -- 90 sec. rest in between 5 x 220 yds at 40 secs -- 2 min. rest in between 5 x 100 yds at 15 secs -- 60 sec. rest in between b. Linemen 5 x 100 yds at 15 secs -- 90 sec. rest in between 10 x 50 yds at 8 sec -- full recovery 15 x 20 yds at ¾ speed -- full recovery 20 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drill section) 4. Stretch 10-15 min.
WEEK 3DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 4 x 220 yds at 36 secs -- 2 min. rest in between 8 x 100 yds at 14 secs -- 60 sec. rest in between 4 x 50 yds at ¾ speed -- 60 sec. rest in between b. Linemen 5 x 100 yds at 15 secs -- 90 sec. rest in between 5 x 60 yds at ¾ speed -- full recovery 10 x 30 yds at full speed -- full recovery 20 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drills section) 4. Stretch 10-15 min.
WEEK 4 DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 2 x 220 yds at 35 secs -- 90 sec. rest in between 8 x 100 yds at 13 secs -- 60 sec. rest in between 10 x 50 yds at ¾ speed -- 60 sec. rest in between b. Linemen 5 x 100 yds at 15 secs -- 90 sec. rest in between 5 x 60 yds at ¾ speed -- full recovery 10 x 30 yds at full speed -- full recovery 15 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drills section) 4. Stretch 10-15 min.
WEEK 5 DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 5 x 100 yds at 13 secs -- 60 sec. rest in between 8 x 60 yds at 8 secs -- 60 sec. rest in between 10 x 20 yds at full speed -- 60 sec. rest in between b. Linemen 2 x 100 yds at 15 secs -- 90 sec. rest in between 4 x 60 yds at ¾ speed -- full recovery 10 x 30 yds at full speed -- full recovery 10 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Plyometrics (see plyometric drills section) 4. Stretch 10-15 min.
WEEK 6 DAY 1 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 5 x 80 yds at 10 sec -- 60 sec. rest in between 8 x 50 yds at 7 sec -- 60 sec. rest in between 12 x 15 yds at full speed -- 60 sec. rest in between b. Linemen 2 x 80 yds at 12 sec -- 90 sec. rest in between 6 x 50 yds at ¾ speed -- full recovery 6 x 30 yds at full speed -- full recovery 10 x 10 yds at full speed -- full recovery 4. Stretch 10-15 min.
DAY 2 REST J
WEEK 7 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 3 x 150 yds at 25 secs -- 60 sec. rest in between 10 x 100 yds at 15 secs -- 60 sec. rest in between 10 x 35 yds at full speed -- full recovery b. Linemen 10 x 80 yds at 12 secs -- 60 sec. rest in between 10 x 30 yds at ¾ speed -- full recovery 20 x 15 yds at full speed -- full recovery 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 5 x 30 yds at full speed -- 30 sec. rest in between 6 x 60 yds at :08 sec -- 60 sec. rest in between 3 x 100 yds at ¾ speed -- (hold form) b. Linemen 20 x 10 yds at full speed -- 30 sec. rest in between 8 x 30 yds at ¾ speed -- full recovery 5 x 60 yds at :09 sec -- full recovery DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 8 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 10 x 100 yds at 14 secs -- 60 sec. rest in between 8 x 60 yds at 10 secs -- 60 sec. rest in between 10 x 30 yds at full speed b. Linemen 10 x 80 yds at 12 secs -- 60 sec. rest in between 10 x 30 yds at ¾ speed -- full recovery 20 x 10 yds at full speed -- full recovery 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 5 x 35 yds at full speed -- 30 sec. rest in between 6 x 55 yds at :07 secs -- 60 sec. rest in between 3 x 100 yds at ¾ speed -- (hold form) b. Linemen 15 x 15 yds at full speed -- 30 sec. rest in between 6 x 25 yds at ¾ speed -- full recovery 4 x 50 yds at :09 secs -- full recovery
DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 9 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 10 x 100 yds at 14 secs -- 60 sec. rest in between 8 x 45 yds at :06 secs -- full recovery 10 x 20 yds at full speed -- full recovery 10 x 10 yds starts full speed -- full recovery b. Linemen 10 x 80 yds at 12 secs -- 60 sec. rest in between 10 x 20 yds at ¾ speed -- full recovery 15 x 10 yds at full speed -- full recovery 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 4 x 50 yds at full speed -- 30 sec. rest in between 5 x 70 yds at :09 secs -- 60 sec. rest in between 3 x 100 yds at ¾ speed -- (hold form) b. Linemen 13 x 15 yds at full speed -- 30 sec. rest in between 4 x 30 yds at ¾ speed -- full recovery 4 x 50 yds at :09 secs -- full recovery DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 10 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 8 x 100 yds at 13 sec -- 60 sec. rest in between 6 x 60 yds at 8 sec -- full recovery 10 x 25 yds at full speed 10 x 10 starts at full speed b. Linemen 8 x 80 yds at 12 sec -- 60 sec. rest in between 12 x 20 yds at ¾ speed -- full recovery 13 x 10 yds at full speed -- full recovery 5 x 5 yds starts at full speed 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 6 x 35 at full speed -- 30 sec. rest in between 5 x 60 yds at :08 sec -- 60 sec. rest in between 3 x 100 yds at ¾ speed -- (hold form) b. Linemen 12 x 15 yds at full speed -- 30 sec. rest in between 7 x 25 yds at ¾ speed -- full recovery 4 x 50 yds at :09 sec -- full recovery
DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 11 DAY 1 1. Warm-up 2. Speed Work a. Skilled Postions 2 x 100 yds at 13 sec -- 60 sec. rest in between 4 x 60 yds at :08 sec -- full recovery 8 x 30 yds at full speed 8 x 10 yds starts at full speed b. Linemen 4 x 60 yds at 12 sec -- 60 sec. rest in between 10 x 20 yds at ¾ speed -- full recovery 12 x 10 yds at full speed -- full recovery 5 x 5 yds starts at full speed 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 6 x 40 yds at full speed -- 30 sec. rest in between 5 x 50 yds at :06 sec -- 60 sec. rest in between 3 x 80 yds at ¾ speed -- (hold form) b. Linemen 10 x 15 yds at full speed -- 30 sec. rest in between 6 x 25 yds at ¾ speed -- full recovery 4 x 50 yds at :09 sec -- full recovery
DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
WEEK 12 DAY 1 1. Warm-up 2. Speed Work a. Skilled Positions 4 x 60 yds at :08 sec -- 60 sec. rest in between 4 x 40 yds at :05 sec -- full recovery 6 x 20 yds at full speed 6 x 10 yds starts at full speed b. Linemen 4 x 40 yds at :06 sec -- 60 sec. rest in between 10 x 20 yds at full speed -- full recovery 10 x 15 yds at full speed -- full recovery 5 x 5 yds starts at full speed 3. Stretch 10-15 min.
DAY 2 1. Warm-up 2. Form - Run 3. Speed Work a. Skilled Positions 6 x 40 at full speed -- 30 sec. rest in between 4 x 50 yds at :06 secs -- 60 sec. rest in between 4 x 60 yds at ¾ speed -- (hold form) b. Linemen 10 x 15 yds at full speed -- 30 sec. rest in between 4 x 25 yds at ¾ speed -- full recovery 4 x 40 yds at :05 secs -- full recovery
DAY 3 1. Warm-up 2. Plyometrics (see plyometric drills section) 3. Stretch 10-15 min.
Plyometric Drills
1. Always WARM-UP before doing these drills. Use 2-3 sets of 10 reps at 30 yards. Remember to STRETCH after completing these warm-up drills.
2. The following exercises are used for speed, agility and vertical jump improvements. They are ESSENTIAL FOR IMPROVEMENT ON THE FOOTBALL FIELD.
1. SQUAT JUMP Starting Position: Feet parallel shoulder width apart, fingers locked behind head. Motion: Athlete squats to a parallel position approximately 136 degrees to 110 degrees knee flexion, then move vertically in an explosive rapid movement raising knees parallel to the waist then returns to starting position.
2. SINGLE LEG TUCK Starting Position: Feet parallel shoulder width apart, fingers locked behind your head. Motion: Athlete springs upward using a single foot takeoff, until thighs are parallel with the ground. Next he grabs both knees with hands and pulls toward chest, then return to starting position.
3. SPLIT SQUATS Starting Position: One leg in front of the other with a 90-degree angle of flexion at the hip an knee (in a semi-lunge position). Keep back straight. Motion: Interchange legs while doing the exercise jump approximately 6 inches off the ground while changing stance.
4. LATERAL HOPS Starting Position: Feet together. Motion: Athlete should jump laterally (side to side) over an object ranging from 8-to-20 inches, keeping feet together.
5. STANDING LONG JUMP Starting Position: Feet together. Motion: Athlete bends knees then explodes outward in front to cover as much distance as possible landing with feet together.
6. DOUBLE LEG HOPS Starting Position: Feet together, body erect. Motion: Athlete jumps up and out with double arm action with maximum effort for 3-5 reps.
For a MS Word printable version of this program, click here. For a printable text version of this program, click here.
Recommend this article to a friend by e-mail by clicking here!
By Curtis Schultz. Curtis is a contributing writer for various health, bodybuilding and collegiate sports publications. Curtis has a B.S. in Sports Administration and is a Level I USWF Olympic Coach. He is a collegiate strength coach who has worked with many high-level athletes ranging from NFL stars to top-level bodybuilders. Powerlifting State and Regional champion in the 242 and 275 classes. He is also an AAU and USPF referee. Curtis was a 3-year Varsity football letter winner, All-greater Rochester Lineman in high school, and then Junior College and University All-conference lineman.
The trade talks between the Golden State Warriors and Minnesota Timberwolves regarding D'Angelo Russell appeared to be dead just a few days ago, after the Timberwolves declined to meet the Warriors' asking price. But they were revived on Thursday following some additional moves by the Timberwolves, and now the deal has gone through.
Basketball
is fun, but a serious athlete may need more than just simple stretching
to stay in top form. Yoga instructor and Team Bodybuilding.com athlete
Karla Tafra is back with more yoga poses to help you dribble, drive, and
score with a body that moves well!
Every sport is unique, but
athletes of all sports strive for improved performance, bigger goals,
and better results. Yoga can help with all three, especially when it's
tailored to the sport in question. We've talked about movements that
work best for runners, and now it's time to talk about yoga and basketball. The off-season may be in full swing, but that's the key time to make
improvements. Recovery is as important as ever, if not more so. No one
wants to develop aches and pains before the season even starts! Basketball is extremely fast-paced, with lots of jumps, twists,
turns, coordination, and sprints that take a huge toll on the joints and
tendons. Keeping them flexible and strong prevents injuries and aids
recovery. Here are the five favorite moves I include in every yoga flow
to keep my basketballers in top condition:
Anjaneyasana:Crescent Lunge
The crescent lunge stretches the hamstring, quad, and hip flexor at
the same time. Alignment is key, so make sure your knee doesn't go past
your ankle, keep your extended leg straight, and engage your quadriceps
throughout the stretch to protect that knee. Lift your arms up; use
inhales to extend your whole spine and exhales to go deeper into the
pose. Keep your shoulders away from your ears and relax your upper spine
while at the same time making sure your core stays engaged. Take five
full breath cycles and switch legs.
Vrksasana: Tree Pose
Balance is extremely important in basketball, as you're often
stopping and starting, changing direction, staying on the balls of your
feet on defense, or jumping off one leg to take a layup or dunk.
Mimicking those moves in training and teaching your body to get stronger
and engage the right muscles minimizes injuries and allows you to
execute the movements more efficiently.
Tree pose is one of those standing balances that test you no matter
how long you've been practicing yoga. Engage the muscles on your
standing leg and lift the other one up, placing your foot on the
standing leg above or below the knee, making sure to avoid pushing
against the knee. Push the sole of your foot into your leg in order to
create stability, not letting it slip away. Engage your core muscles and
pull your ribcage down so that you're not going into a backbend.
Remember to breath. You can intensify this pose by closing your eyes for
a breath or two. Stay for 5-8 breaths and switch legs.
Virabhadrasana II: Warrior II
There's no doubt that a strong Warrior II is a foundation of every
yoga practice. Not only does it open the hips and protect the lower
back, but it also tones the legs and builds stability in the ankles.
From Warrior I, open up to Warrior II, making sure you go as deep as
your body allows. The challenge is in the depth of the pose—the deeper
you go, the harder it gets!
Keep your bended knee directly over your ankle and pay attention to
your back foot—the outer part should be firmly pressed into the floor.
Building the pose from the ground up, open your hips as much as is
comfortable, as long as your knee is in line with your hip. If the knee
starts going inward, close up your hips a bit. Remove the curve from
your lower back by pulling your belly button up and closing your
ribcage. Keep your shoulders away from your ears and open your chest
without leaning into a backbend. Gaze over your front arm and activate
your hands, sending energy throughout your body. Taking deep breaths
will help you settle deeper into the pose. After five cycles, repeat on
the other side.
Kumbhakasana: Plank
Nothing works your shoulders and core like a good old plank. Trunk
stability and a strong core lend themselves to coordination, rotation,
balance, and maximizing your overall strength—all necessary in the sport
of basketball.
Place your palms right under your shoulders, engage your quads and
hamstrings, tighten your core, and breathe. Make sure your hips are not
too high or too low and avoid any curving in your lower back. Press into
the floor beneath you and feel your shoulder blades separate from one
another, creating space in your upper back. Stay there for a couple of
breaths and then slowly shift your body forward and back, challenging
your core even more.
Setu Bandhasana: Bridge
Bridge is a powerful pose that activates the hips and glutes while
protecting the lower back and relieving it of any muscle pain. These
muscle groups can take a beating when you're constantly pounding the
hardwood, sprinting, and performing drills that emphasize explosiveness.
The bridge is your ultimate relief.
Lie on your back, bend your knees, and place your feet flat on the
floor, hip-width apart. Position your arms beside your body, palms
facing down and pressed into the floor. On an inhale, slowly lift your
lower back, middle back, and, finally, upper back off the floor. You can
leave your arms where they are or slowly roll your shoulders under your
body. Then, interlace your fingers and push into the floor, creating a
bigger opening in your chest. Use inhales to elongate the spine and send your tailbone as far away
from you as possible, and exhales to lift your hips even higher. Avoid
bringing your chin toward your chest; instead, think chest toward the
chin as you drive your hips higher. If you like this article, you may love Mind Body Fit, an innovative, holistic approach to fitness that brings you the best of three worlds: workouts, yoga, and meditation.
With the College Football Playoff championship all set, let's help all of you athletes, warriors, parents, and coaches with some insight on one of the important aspects of being a champion on and off the field. While everyone may not be able to train one-on-one with the likes of a Coach Moffit, you can certainly take the philosophy and apply it to your programs. -Coach Nate
Get On The Field: Take The Fantasy Out Of Football And Start Playing Your Best
More
NFL games during the week means more time on the weekend to play! Take
the fantasy out of football and start playing your best with these
training tips for amateur competitors.
It's Monday morning again. Your alarm clock wakes you
from a deep sleep. It's time to start your week, joint pain and
stiffness be damned. You define the weekend warrior. You live to subject
your body to the court or field, embroiled against your friends (and
enemies) in lively competition, but your weekday training could use a
boost. Make a decision: Train Monday through Friday so you can win the weekend wars. This goal isn't easy. If you're like most people, you're stuck behind
a desk for eight hours each day. Then you have to compete for equipment
at your packed gym before racing home to spend time with your family.
Combine that mess with those few extra pounds you've carried around for
the last few years, and it feels like you're behind the 8-ball. Have no fear! Focus on three key areas: shrink your stomach, increase
your flexibility, build muscle in all the right places, and your
performance will improve in a few weeks.
Rule 1. Train Your Glycolytic System
Your glycolytic system, also known as the anaerobic or lactic acid
system, provides fuel for intense exercises that lasts more than 10
seconds but less than two minutes. Think of running a 400-meter sprint,
or making it through a sustained, bang-bang series of football plays or
basketball fast breaks. These short, intense periods are often the turning points in both
amateur and professional sporting events. The team or competitor who can
stay strong through a minute more of action and not need a timeout
afterward has a clear advantage that lasts long after the two-minute
burst ends.
Short, intense periods are often the turning points in both amateur and professional sporting events.
Your glycolytic system is the one energy system that predominantly
uses stored carbohydrates for energy. This offers a double bonus: By
burning stored carbohydrates, you both lose fat and train your body to operate with sustained intensity. For this reason, your workout should begin with a movement that taxes your glycolytic system. Here are some of my favorites:
100-Rep Deadlifts
Aim to complete 100 repetitions of a deadlift with a submaximal weight in less than 10 minutes. I typically recommend breaking up the 100 into sets of 20-25 reps at a time.
Aim to complete 100 repetitions of a deadlift in less than 10 minutes.
Rest as much as you want in between sets, but get the 100 reps done in less than 10 minutes.
Chin-Ups To Explosive Throws
I love this exercise pairing, because most people don't have enough
upper body strength to complete more than 10 repetitions. As a result,
feel free to add short rest periods to allow for partial recovery, so
future reps of pull-ups can be completed. Start by performing as many pull-ups as you possibly can. Once you fatigue, immediately drop down and perform 10 medicine ball explosive throws. Rest for 30 seconds, then repeat. Don't have access to a medicine ball in your gym? No problem. Just
keep a pair of dumbbells by you and perform a fast set of 10 reps of floor dumbbell presses.
One of the most common reasons why athletic injuries occur at any
level is because the connective tissues—the ligaments and
tendons—experience extra stress to which they are not accustomed. This is why it's crucial to train with multiple different rep ranges,
which condition your connective tissue to withstand the varying demands
of your weekend athletic endeavors.
After your glycolytic system training is done, the second and third
movements in your program should consist of a full-range-of-motion
exercises that fatigue multiple muscle groups. Squats work incredibly well here, as do push-presses or squat-and-presses. There are many exercises that combine lower and upper body, and which
would work great as a set of 8 to 20 repetitions. Just make sure you
perform a full range of motion.
Rule 3. Shorten Your Rest Periods
Shortening rest periods conditions your body to operate under a
fatigue state. I can't overstate the importance of this. All those years
of sitting on the sideline have left you unconditioned for the cutting
and explosive demands of sports. Your ability to delay the fatigue brought on by the depletion of
substrates—the chemicals your muscles release when you're using them—is a
critical component for increasing athletic performance. Start by slowly decreasing your rest periods in between sets. Don't
start out with 30-second rest periods. Rather, start with 60 seconds of
rest, and then subtract 5 seconds during each workout until you're down
to a 30-second rest.
What About Cardio?
I haven't mentioned aerobic or cardio work. Why is that? Traditional steady state or even interval training cardio
doesn't effectively carry over to most athletic events besides marathon
running. I can't see any reason to spend 30 minutes pounding away on
the treadmill when you could be doing sport-specific conditioning.
You don't have to get too complex with it. Let's say your weekend
sport is pick-up basketball. Well, head to the court during the week (if
you can get on it with no one around). Work on your side shuffles or
sprint forward and backward in short spaces.
If soccer or football is your game, get on the field and do sprints
and lateral work. Any sport-specific work will pay off more than camping
out on a machine. You'll see a greater carryover effect, and you'll
have fun doing it. Here's a sample workout utilizing these three simple training rules:
Sample Warrior Workout
1
Barbell Deadlift
4 sets, 25 reps (rest briefly between sets, but complete all in less than 10 minutes)
2
Plank
Superset with Dumbbell Bench Press
1 set, to failure
3
Dumbbell Bench Press
Rest: 60 seconds
3 sets, 12 reps (alternating arms)
4
Front Barbell Squat
Superset with Push Press
4 sets, 20 reps
5
Push Press
4 sets, 20 reps (rest 60 seconds)
6
Standing Cable Wood Chop
Perform kneeling.
3 sets, 15 reps (rest 30 seconds)
7
Jog In Place
Sport Specific Cardio (football) - last 5 exercises should take 15-20 minutes.
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