With the Winter Olympics in full swing, we are seeing features on how many of these Winter Sports athletes train. Many skaters and other athletes use the following exercise to build power and balance in their lower bodies. Great for firming and toning the legs as well. | |
Ply - Alternate Leg Bounding (SR) | View Video |
Exercise Description: | |
The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility. Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Remember, even though you are leaning over you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for the required repetitions. Each leg must perform all the repetitions of the set. So, if your workout calls for 8 repetitions each leg must jump 8 times for a total of 16 jumps! Land with your feet in a strong, full-foot position. Don't just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side. Get your complete Strength and Conditioning Program for your sport or favorite activity. Visit US Sports Strength and Conditioning today |
Showing posts with label speed. Show all posts
Showing posts with label speed. Show all posts
Friday, February 14, 2014
Today's Feature Exercise: Alternate Leg Bounding-Speed Skater Exercise
Labels:
agility,
athlete,
Olympics,
quickness,
sochi,
speed,
speed skater,
sports specific conditioning,
training
Sunday, September 8, 2013
Pro Level Baseball and Softball Conditioning Programs Now Available For Download
From US Sports Strength and Conditioning:
Baseball
The Baseball Programs have everything needed to maximize the physical tools needed for playing baseball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing baseball places specific demands on the body and these programs will help meet these demands!
As will all the Baseball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratios. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.
Here's a sample of one of our 12 week programs:
Week 1 - Day 2 (Friday) of Your Program | Week Difficulty: Medium |
View Printer Friendly Version |
Click on an Exercise Name to view a description of that exercise
Select | Exercise Name | Set and Rep Combinations | |||||
1 |
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2 |
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3 |
Back Extension |
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4 |
Kneeling Cross Body Extension |
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5 |
Cable Close Grip Row (Low Pulley) |
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6 |
Lat Pulldown Close Grip Front |
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7 |
Dumbbell Lateral Raise |
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8 |
Dumbbell Rear Lateral Raise |
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9 |
Dumbbell Seated External Rotation |
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10 |
Dumbbell Seated Forearm Extension |
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11 |
Dumbbell Seated Forearm Flexion |
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12 |
Standing Toe Press |
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13 |
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14 |
Med Ball Side Throw (standing) |
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15 |
Cable High Pulley Torso Twists |
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Get The Complete 12 Week Program. Choose you position specific Program and fill out the contact form to get started today!
Competitive Baseball Program - Fielder | Competitive Baseball Program - Pitcher |
Softball
The Softball Programs have everything needed to maximize the physical tools used for playing softball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing softball places specific demands on the body and these programs will help meet these demands!
In these Softball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and a specific strength to bodyweight ratio. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.
Work hard, play hard, and have fun!
Here's a sample of our 12 week program:
Week 1 - Day 3 (Monday) of Your Program | Week Difficulty: Medium |
View Printer Friendly Version |
Click on an Exercise Name to view a description of that exercise
Select | Exercise Name | Set and Rep Combinations | |||||
1 |
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2 |
Dumbbell Incline Bench Press (30 Degree) |
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3 |
Med Ball Overhead Throw (kneeling) |
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4 |
Front to Back Double Leg Line Hops |
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5 |
Side to Side Double Leg Line Hops |
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6 |
Dumbbell Side Lunge |
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7 |
Dumbbell Step Up |
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8 |
Machine Leg Extensions |
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9 |
Machine Leg Curl |
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10 |
Cable One Arm Row |
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Get The Complete 12 Week Program. Choose you position specific Program and fill out the contact form to get started today!
Competitive Softball - Pitcher | Competitive Softball - Fielder |
Saturday, January 26, 2013
Speed the final frontier?
(Sponsor this newsletter)
Speed, Agility, and Quickness.
Increase in one area, and you have a better opportunity to improve in the other two. In today's sports (you name the sport) is it not crucial to be able to perform the different tasks at faster and faster speeds?
10 years ago noone would have guessed the at 6'5" sprinter would be the fastest that the world has ever seen, but because Usain Bolt believed from a very young age that with his God given talent and extremely hard work he could be the best, he is the best and could stay there for many years to come.
Maybe you have been told that it is impossible to increase your foot speed, agility, and quickness. Don't buy it! I encourage all of the athletes and fitness enthusiasts that I have the privilege to work with, to embrace what you don't know. You don't know how big you can be, your don't know how strong you can be, you don't and nobody around you knows how fast you can be until you are willing to work at it, eat like it, persist at it. Only God knows and that means there is no limit to what you can be on and off the field!
Okay no more preaching lets get to work. To help you be the fastest and most agile athlete you can be I have developed the US Sports Strength and Conditioning Speed Agility and Quickness program:
Get quicker, faster, and more explosive with these easy to follow Speed, Agility, and Quickness (SAQ) workouts that can be done anywhere and with minimal equipment. Commit to 2 days per week. A great compliment to your strength training!
Workouts will include:
Fully customized exercises, sets, and reps
Videos demonstrating proper technique for every exercise.
Routines utilizing equipment available to you home or gym!
Here is a sample:
Tuesday, June 1, 2010
June 1- Football 'Playuhs' Keep the Pedal To The Medal!
Almost exactly 3 months to training camp for High School and College fall sports athletes. Little over 2 months for the pros.
This should be the month where you hit those highs with the max lifts (Squats, Cleans, Snatches) and yes even though it is the most overrated exercise in sport, Bench Press is still a must if you are to impress in camp.
Do your coaches a favor and ditch the so called "Energy" drinks and get used to hydrating yourself with water. It is awfully hard to drink too much water but as a general rule you High School age players should be regularly drinking 2 gallons a day. Yes I said 2 gallons. You carry more muscle that 98% of the population of your school and that muscle is sucking up water all day long. Add the intense off season training and the upcoming training camp in 100 degree heat; You can stay on the field and off the IV.
Those energy drinks contain caffeine, ephedra and other hydration stealing 'crapola el grande' that will have you writhing on the ground grabbing at your calves as opposed to jacking up the freshman walk on during the 'man up' drills.
If you are not in a strength and conditioning program right now, don't fret. Get help right now. If a personal strength coach that could cost as much at $1000 per month not an option there are plenty of online resources. Here comes the hint:
Feel free also to post any questions here and we will certainly do our best to point you in the right direction. Train now in August you will be glad you did. Now here is today's sample football training exercise fro the US Sports Online Strength and Conditioning System:
Stay strong my friends
Labels:
agility,
coach,
conditioning,
Football,
quickness,
shop sporting goods,
speed,
sporting goods suppliers,
training,
weights
Wednesday, September 23, 2009
Can't help it love this stuff.
Ever wonder how athletes get as big as strong and as fast as they continue to do? Wonder why when you use steroids and only get moderate results when you thought that was the 'magic' pill for outrageous size, and strength? Well I am going to let you in on the secret. If you want to be the best you have to train like the best! The best part is that you can discover that you didn't need to use dangerous and illegal drugs to get there. All you need is the right information. The right information is availalble now at www.fitnessgenerator.com/ussportsradio
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