#tbt to one of my favorite speed development posts. . Strong hip flexors and pelvic control are essential for athletes to optimally accelerate. If these areas are lacking, it will show in the athletes' inability to generate force during the thrust phase of acceleration. A complete knee extension is closely related to the action of the swing leg. When the swing leg is no longer causing forward flexion of the hip, the support leg will stop extending. Training these areas with a progression mindset will help athletes to “cover ground” and get better pushes in the acceleration phase. ----------------------------------------------------- Here are my top 5 exercises for training hip flexion: DM or comment any questions or feedback! ----------------------------------------------------- 1. Push-Up Plank: Valslide Mini-band A-Position Hold 2. Triple Extension A-Position Hold 3. Supine Mini-band A-Position Hold 4. Mini-band A-Position Hold 5. A-Position Hold ----------------------------------------------------- Athletes should remain training the A-Position hold until they can achieve at least 2 sets of 30 seconds each leg. Once this goal is achieved, feel free to progress accordingly.
FIRST STEP 🛫 • In team sport, the first step (or three steps) are some of the most important, they set the scene for what’s about to come! • Acceleration or initial force production is a highly trainable ability of a team sport athlete, and drills that force the athlete to commit more force into the ground should be a staple of any athletic development program. • You can see here @andrewdavey12 giving his all on a Dowel Restricted Banded Acceleration Bound, we utilise the dowel to eliminate any momentum or transfer from the arm swing, therefore forcing the athlete to utilise every kilogram of force into the ground (we can integrate arms at a later stage). Incorporating the band gives the athlete a resistance to overcome and reduces the likelihood of a lazy attempt at triple extension. • Swipe across ▶️ to see the freeze frame image of the position we are seeking. • Check @ironedgetraining for the best bands around.
⚡️I wanted a different way to train for horizontal power that would better translate to acceleration, so I had Northwestern RB @rayniro3 give this variation a try. This variation is here to stay. Ray executed this drill perfectly, as he usually does, showing a quick ground contact time with loads of power to cover that much ground and overcome the resistance of a light bungee.🎵 @markbundra
Here are a few new movements I’ve been working into @clarabrower program over the last few months. Lots of athletic and dynamic movements through many planes of motion. Love adding variability and challenging athletes with some non traditional movements once in a while. Exercises can change as long as the intent remains. We’re starting to look Super Bouncy now 😈. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #JRSperformance #thetakeover #volleyball #superbounce #bighousetrainingcenter #cscs #trainwithjosh #speedkills #bunnies #hops #springs #strengthandconditioning #woodlandstx #thewoodlandstx #thewoodlands #training #core #athlete #sportsperformance #basketball #lacrosse #baseball #volleyball #football #softball #houston #trainfrogfit #frogfitness
We take pride in building our athletes up—helping to make them faster and stronger both mentally and physically but we’d be lying if we said we did it alone. It takes a village, including them! . Thank you @fitnfuelmeals for helping us keep our guys up and running throughout Combine/Pro Day training. 🍴✊🏽 And huge thanks to our coaches 🙌🏽@hulksm4sh + @kymmicordovez + @coachwilllee 🙏🏽 We couldn’t do this without you!
Think power cleans and back squats are sprint specific? Think again! 🤭 As discussed in my latest YouTube video, traditional strength and power exercises fail to develop the very action which makes sprinting unique - the STRIKE💥 To sprint fast, athletes must wind up their leg into an aggressive ground strike. In contrast, traditional lifts never exhibit this very action. Furthermore, most exercises fail in that they do not require a highly rapid generation of force. With sprint stride ground contacts taking approximately 80 milliseconds to complete, a 1500 millisecond power clean is not going to be relevant when it comes to improving force production at maximal velocity. While not useless, these traditional exercises will need to be left behind when it comes time to preparing for competition. General lifts can be used in the off season, but eventually the tides must shift toward the shores of specificity. To learn more about exercises to use and how to pair them together for the best effects, check out my latest YouTube video. The link is in my bio and story. Make sure to give it a thumbs up and subscribe!
YOU CAN’T FIX WHAT YOU CAN’T CONTROL PART ✌🏼 .. Femoral anteversion and retroversion is just one variation in bony hip anatomy. No two people will have the same hip socket or femur shape, meaning no two people should move exactly the same❌ .. While you don’t need to go out and get an MRI to see how your femurs are angled or how deep your hip socket is, understanding the impact that it can have on your performance is important. .. So if your hips hurt every time you try to high bar squat or you get a pinch when you do a sumo deadlift, adjust your technique to accommodate for this and make your training specific to you. .. Keep an eye out 👀 for our upcoming posts that will address what you CAN CONTROL💣 .. For a more in-depth explanation and photos give @themovementfix article a read: “The Best Kept Secret: Why People Have to Squat Differently” 📚 .. #strength #gym #fitness #workout #sportsperformance #programming #muscle #powerlifting #crossfit #weightlifting #hip
When used properly, bands can be a great tool to improve different lifts and take your strength to the next level. - Having kettlebells hanging from bands creates a disturbance in the squat. My goal here was to ensure that my form was clean from start to finish. Excessive movement forward, laterally or in rotation will cause the kettlebells to swing excessively. When you feel you are ready, try this variation to ensure your squat mechanics are as clean as possible 🏋🏾♂️⚖️ #NikeTrainingClub
With the new year in full swing, I couldn’t think of a more perfect time to help you kick pain or injury to the curb with the FREE No Pain, More Gains 5 Day Challenge. - Just because you feel pain in one place, doesn’t mean that’s where it’s coming from. I’ll show you how to pinpoint where it’s coming from so you can take action to eliminate it. You can’t solve the problem if you don’t know where it’s coming from, right? - We get started on Monday, January 28th and I’m not kidding when I say I have so much in store for you guys! Injury talk can sometimes be a bore but not here. Get ready for fun, games and did I mention…some awesome prizes! - Sign up now at NoPainMoreGainsChallenge.com and I’ll see you on the 28th.
“If you lose self-control everything will fall.” —John Wooden Same thing applies to your core exercises! Take the time do do them well (just like in this video from our Sports Performance group). : : #sportsperformance #sportsperformancetraining #sportstraining #athleticdevelopment #trainhardwineasy #athlete #athletics #beastmode #performancetraining #nodaysoff #grind #olympiafitri #olympia #trainharder #performbetter #cranston #ri #ribusiness #fitness #gym #gymlife #olympia #401 #workout #strength #training #healthylife #fitlife #goals #funandfitness
Ironclad Back Series: Strength Superman Rocks Using a PVC pipe to create a superman hold. Add the rock for increased low back stabilization as needed. Increase weight as rocks become easier. — Try it out! Let me know what you think! Like, comment, and share your thoughts below! — High Impact: Sports Performance. Health. Wellness ——————————————————————-
Did you see this article about the best gifts for a soccer player? If not click the link and see what gifts are the hottest items for athletes🔥. https://buff.ly/2D5X1Re⠀ .⠀ .⠀ #sports #sportswear #sportsphotography #sportster #sportsbetting #sportsbra #sportsnews #sportsman #sportsnutrition #sportsperformance #sportsday #sportsbrav #SPORTSBAR #SPORTSTYLE #sportsmassage #sportscenter #sportsmedicine #sportsbook #sportshoes #sportsmodel #SportsBike #sportsedits #sportsphotographer #sportsillustrated #sportsbikelife #sportsgirl #sportslife #sportstherapy
Not sure what to make of this? Check out our IGTV channel for more information on applying pressure and intensity with your vibration/percussion device. • • • • • #movebetter #injuryprevention #mobility #prehab #sportsrecovery #racepace #softtissuetherapy #athletehealth #athleterecovery #freshlegsfaster #fitnessgoals #sportsperformance #sportstherapy #thesweatlifela #hyperice #losangeles #beverlyhills #centurycity #brentwood #santamonica
Here’s a seated hip flexion mobility drill to try. The purpose of this drill is to build strength and control through your active end range of motion. Choose an object with a height that is challenging for you. The first 3 reps are the easier version, the last 3 reps with the hands off the ground is harder and more challenging on the core and hip flexor. Make your reps slow and controlled and build some hips of steel! #sportsperformance #strengthtraining #strengthandconditioning #hipmobility #hipflexion #mobility #fitness #activerange
On Thursday we discussed Thoracic Outlet Syndrome and how appropriate strength training can be a saving grace for a lot of people suffering with it. @simonmarchese has dealt with Thoracic Outlet Syndrome for years, experiencing neural pain down his right arm at work, the gym and in life. We utilise the 2KB front rack position rather than the standard 2 dumbbell position (arms down, loaded heavy) because the 2KB in front rack allow for Simon to keep his shoulder blades slightly more elevated which provides some clearing space between the first rib and collar bone. Where as the heavy 2 dumbbell position would promote depression and downward rotation of the scars closing the space underneath the collar bone. . Understanding how different loaded implements can alter the mechanics of the body is key to providing the correct stimulus to your athletes and clients. . To book your assessment PM the page or reach us through the links in our bio. #strengthculture #huntprogression. . #strength #strengthandconditioning #strong #fittip #mobility #stability #powerlifting #strengthtraining #strengthandconditioning #coaching #gym #gymtip #strengthcoach #squat #benchpress #sportsperformance #athleticperformance #movement #deadlift #functionaltraining #assessment #weightlifting #training #anatomy #fitnesstip
Charlie boy smashing another workout. The improvements he’s made already are amazing! • Usually with the nature of amateur boxing you have for train them slightly different than a professional boxer. This is due to the fact that they can have multiple fights over a short period of time. However just now Charlie’s only upcoming fight is in March so it allows us to train as a pro fighter would. Focusing on a block of strength followed by power. • Exercises: Kneeling corner press - Strength Pallof variation - Stability SL skiers - unilateral plyometrics @charliedoig
#Repost @fitperformance Looking for a gym to join? Join before the end of January for just £10! T’s & C’s apply. At Fit Performance we have: - 3 Eleiko Powerlifting Barbell’s - 3 Eleiko Men’s Weightlifting Barbell’s - 2 Eleiko Women’s Weightlifting Barbell’s - Over 2000kg Weightlifting & Powerlifting Plates, of which over 1000kg are calibrated competition standard - 5 Lifting Platforms - IPF Competition Squat/Bench rack and much more Looking forward to starting 2019 with many BWL & BDFPA competitions hosted by us ————————————————————— Open 7 days per week Fully equipped for: - Weightlifting - Powerlifting - Strength training - Rehabilitation/Injury Assessment ————————————————————— Memberships from £25 per month. #weightlifting #strengthandconditioning #rehabilitation #sportstherapist #strengthcoach #powerlifting #sportsperformance
Learning new things as an adult is hard. It’s a humbling (and very necessary) experience. Football has been a really important endeavor for me. It’s been a long time since I’ve put myself in a situation where I felt lost and confused 98% of the time. It made me step wayyyy out of my comfort zone and really just take in and accept guidance and criticism in a way I had forgotten how to do since being a kid. #trainhardorgohome #trainwithpurpose #trainlikeagirl #footballgirl #stepoutsideyourcomfortzone #giveitall #giveityourall #personaltrainer #houstonpersonaltrainer #houstontx #pearlandtx #workhardplayhard #workhardstayhumble #workhardorgohome #putinwork #becoachable #liveandlearn #onlinefitnesscoach #sportsperformancetraining #sportsperformance #fortheloveofthegame
🤸🏻♀️𝟏𝟒-𝐲𝐫-𝐨𝐥𝐝 𝐅𝐞𝐦𝐚𝐥𝐞 𝐃𝐚𝐧𝐜𝐞𝐫 𝐜𝐚𝐧 𝐉𝐔𝐌𝐏! . . I was BLOWN AWAY at the natural 1-foot jumping mechanics and ability of 14-yr-old Avery Oestricher @aveoest . . 1️⃣ Clip 1 - demonstrates her craft and shows excellent body control, flexibility and power! Not to mention it’s BADASS AF! 2️⃣ Clip 2 - A touch of 9’2” from a 2-stride approach. Notice her drive leg and how it cycles to the hip vs. Swings or “swoops”. This indicates her natural tendency toward being a speed jumper. She does not do track and field, but with these mechanics she displays a great deal of positional maturity ripe for the world of high jump and long jump! She followed this 2-stride jump up with a 4-stride 9’5” touch! IMPRESSIVE! . . It goes to show that no matter what sport you participate in, POSITION CREATES ADVANTAGE! 🚀🚀🚀 ___________________________________ LIMITED TIME FLASH SALE of 50% OFF all PPA Jump programs until 01-21-19! Use promo code miami50 through the link in our profile. 🔥 . . . . . #projectpureathlete #dancer #gymnastics #technique #girlswholift
Friday fun for me is gym and being the flyest one to do it. They ask me how can I do it all “ I said confidence and heart”. Plus God is with me through this ride of life and it’s a beautiful thing. - - - - - - - - - - 📸 @devankarmukhi - - - #sauce #hoopislife #basketball #king #ballislife #fashion #model #bodybuilding #mondaymotivation #motivation #grind #fitspo #fitfam #fitness #fitnessmotivation #fitnessmodel #fitnessjourney #fitnessjourney #fitnessfreaks #motivation #dedication #determination #weightlifting #sportsperformance #savage
Getting these full #rows in.. similar to #halos these are great for #shouldermobility #corestrength and #coordination For all the #athletes out there #fitness #functionaltraining #aspiretoinspire #tougherthanitlooks #athleticstrength #lookingforsponsors #nike #fitnessmodel #45lbplate #plate #fullrange #mobility #stability #activation #model #kingsbaseball #btibaseball #sportsperformance #greatness #mindset #berighteous #justdoit
🏒LEARN TO SKATE is a staple in the #stateofhockey 😏 Join us on Monday and/or Wednesday from 4:15-5:15pm for an hour full of fundamentals, treadmill experience, fun and games. Equipment is needed. This program runs year round, so jump in whenever you can! 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 #omcsmap #youthsports #rochestermn #hockey #hockeyathletes #startthemyoung #sportsperformance #treadmill #syntheticice #learntoskate : @omc_smap
Our next stop in the debate of the effectiveness of ice for soft tissue injury takes us to an systematic review written in the American Journal of Sports Medicine. This systematic review looked at 22 randomized control trials on human subjects who suffered a soft tissue injury and used ice to treat the injury as well as ice with other forms of treatment. The average PEDro score was 3.4, which indicates that the evidence is not of high levels and results/conclusions from each individual trial cannot be taken as fact. The results of this review were that ice and exercise were most effective for management of ankle sprains and post surgical patients. Also, no specific optimal amount of time was determined for ice application based off of the articles found. Finally, they concluded that there is little evidence that ice with compression to the area is anymore effective than just compression. My take: Although this is a systematic review of randomized controlled trials, for the conclusions to be more valid a more articles of higher level of evidence should be done. Also, this systematic review did not appear to include trials where treatment without ice was used as compared to treatment with ice. That being said, according to this study, it appears that for the treatment of patients with ankle sprains and post operative patients, the optimal treatment is ice and exercise. #golf #golfer #physicaltherapy #pt #dpt #evidencebasedpractice #friday #jerseycity #hoboken #pga #knowledgeispower #weekend #gym #sportsrehab #sportsperformance #athlete #recovery
Great workouts today. Here is @seconnolly_ making good on a bet she lost to @tylerwrisley. Burpees are the new currency. @studiooneprinting I’m long overdue for some merch and think we will put that on our new tees. #loudouncounty #sportsperformance #lacrosse #highschoolathlete
FEMALES TRAINING SMARTER I hope I gave you something to think about and consider, at least that was my intention. The female athlete is capable of incredible feats, both on and off the field, or ice if that's the case. But it's vital to realize the differences exist. Women were designed to offer something amazing; the gift of childbirth. As is common, when the exists a positive upside there also exists a potential downside. Fortunately we know what those potential weaknesses are. If we educate ourselves and those working with us we can adjust for the Q angle, hormones, and shoulder girdle mass / nerve paths. We can optimize results and greatly reduce the risk of injury. Train smarter and achieve your goals! Any thoughts or questions are greatly appreciated. For those in Phoenixville, PA or surrounding area, I am available for a mini-assessment / consult. #phoenixville #chestercounty #westchesterpa #downingtownpa #malvernpa #exerciseismedicine #functionalmovement #correctice exercise #painfree #injuryfree #sportsinjury #injuryprevention #trainsmarter #sportsperformance #cycling #triathlete #femaleathlete #triathlon #triathlontraining #marathontraining #adultfigureskating #adultfigureskater #adultsskatetoo #healthybody
#fbf from summer 2018! 💪 . I was able to achieve a serious level of leanness for myself this year! I honestly didn't feel that it was too challenging and I didn't feel like I needed to incorporate anything too crazy. Hit a 20% deficit for 4 weeks and achieved my goals. My performance was off the charts and I was smashing PRs! . This was one of my most successful shreds to date and I strongly believe that this is because of periodization, most specifically in terms of my nutrition! I spend most of the year either at maintenance or slightly above. This way, not only am I building and staying anabolic, but when my body goes into a deficit it is not used to it reacts quickly and the way I want it to! Using this strategy I can get in and get out of the deficit as fast as possible and still maintain an impressive physique during the summer months! 😎
Working with HD Jiu Jitsu practitioner @nobullthougts_fromanoblemom on opening up the upper back. I will go more in depth on this in a later series I am working on, but in short, A LOT of people don’t realize that what they think is a shoulder inflexibility is actually an upper back inflexibility, or a combo of the two. This is one of several series I use to open the upper back. She is a beginner at these movements so this isn’t perfect, but still a good enough visual guide to get you started! 😊 . . Step 1: Begin on all fours and round your upper back as high as possible . Step 2: While keeping your arms straight, drop your chest as deep into the ground as possible and tip your head back as far as you can. . Step 3: Keeping your head back and chin up, slowly lower your head to the ground. At this point it may feel hard to keep your head back, but try your best. . Step 4: Drag your chin along the ground towards your knees as far as you can. You should feel a stretch high in your back and neck areas. . Step 5: Return to the rounded position on all fours. Do so by trying to round one vertebrae at a time. . @harddriveperformance #strengthandconditioning #gymnastics #HDPC #HDBJJ #sportsperformance #bodyweighttraining #COJO #martialarts #flexibility #bjj #wanderleyjiujitsu
Snatch Complex 🏋🏻♂️ • Olympic lifting and its variations are very technical movements. There’s a reason it’s in the Olympics. However, when applied appropriately, they can have a lot of transfer to sport performance. Using complexes can simplify the movements by breaking them down into their components, using very light load and higher volume, to allow for sufficient repetition. This can lead to better neuromuscular control and competency when progressing to more advanced variations. We use complexes a lot within our introductory programs.
NBA players @stephencurry30 and @javalemcgee use it, you can too! Stop by Endless Glow today! ••••••••••••••••••••••••••••••••••••••••••• #cryotherapy #cryoarctic #stephencurry #stephcurry #javalemcgee #warriors #lakers #nba #centennialhills #centennialhillslv #lasvegas #lasvegaslocals #spa #northvegas #chronicpainrelief #athlete #endlessglow #speedrecovery #wellness #sportsperformance #jointpain #reducestress #healing
💥Crossover Work💥 - Crossover work (or any speed work for that matter) is about posture, shin angles, and in what direction we’re applying our force (Newton’s 3rd Law). - Start with setting yourself/your athletes in a position to succeed. Start with a wall drill to be able to easily obtain the proper angles and get the mind & body to understand what position we should be in while applying this to our sport. Then, use a harness, sled, etc. to be able to add resistance and overload system, while still integrating the pattern learned on the wall. Once that is done, we are able to apply this in real time, see how the body has been adjusted, then add some kind of sport specific reactive component. - Thanks to pro baseball players @zdavies3 and @mdno10 and college baseball player @sam_helms14 for showing how it’s done!