Archive for February, 2008
« Previous EntriesA Great Full-Body Core Exercise: The Figure 8
Friday, February 29th, 2008Some exercises can be used as a warm-up or explosive movement. The Figure 8 exercise is that type of exercise. It is primarily a core exercise. You can use the Figure 8 to improve your athletic power. Performing this exercise at full speed will improve your athletic power.
As the exercise’s name suggest, you will be doing the Figure 8 motion.
1. Start Position: Hold medicine ball with your arms extended over your right shoulder. In one continuous motion, bring the ball down in front of you (just below the waist) and the ball should end towards your left foot (like a woodchop).
2. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
3. You will have to bend at your knees to complete this exercise.
4. Return to starting position and repeat the required repetitions.
Athletes Training For Power Need High Intensity Cardio Exercise
Wednesday, February 27th, 2008Athletes training for speed and power should do a variation of High Intensity Interval Training (HIIT) cardio exercise. Doing too much distance running will not allow the athlete to reach her or his maximum speed and power potential. Also, HIIT is the best way to burn fat in the shortest amount of time as well as increase VO2 Max. All that’s needed is 20 minutes per session.
Here is an example of how HIIT could work for an athlete:
After a proper dynamic warmup, sprint for 10-15 seconds and walk or jog for 10-15 seconds. The sprint has to be at maximum effort. Do this rotation for 20 minutes. To continually challenge the athlete, progress this cardio exercise to surfaces such as inclines, hills and stadium steps. Weighted resistance, such as vest, could also be used. Its just that simple! And that tough!
Try it the next time you do your cardio training. It will help your athletic performance.
Athletes Need A Comprehensive Flexibility Program
Monday, February 25th, 2008When someone says, “You need to stretch out before you workout,” what does that mean? Well, you might get five different answers from five people. First, you need to know the different kinds of stretches available to you. Then, depending on your athletic goals, choose the best flexibility program for you. You might need assistance from a fitness professional if you are rehabilitating an injury. Let’s start by defining the different types of stretches:
Static Stretches - It is better to do static stretching after your game or workout (perform dynamic flexibility routines before a game or workout). Static stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:
1. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable. The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders.
2. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch.
3. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch. The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times. Many athletes have trouble with nagging hamstring injuries.
4. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing. Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times.
Static stretches should be done after your workout to return your muscles to their normal length.
Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are:
1. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky.
2. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement. Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete’s body best for competition.
3. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times.
Stretch it out good!
Why We Need the Las Vegas 100-Miler
Monday, February 25th, 2008Are these runners ultra-tough … or ultra-crazy? (ESPN)
Friday, February 22nd, 2008The Post-Run Strut
Thursday, February 21st, 2008High Speed Workouts Will Improve Your Power
Thursday, February 21st, 2008It doesn’t help an athlete to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.
Traditional barbell and dumbbell strength exercises do not allow the athlete to move at the speeds necessary to improve power. Strength training gives the athlete the muscular and nervous system development needed to develop optimal power. At some point, you need to stop getting stronger and allow your strength to make you a more powerful and explosive athlete. To do this, you have to train fast (maximum effort).
High speed power training is for advanced athletes who have developed optimal strength (including core strength), dynamic balance and flexibility. Without this development, you will injure yourself. And, young athletes should not start with this type of power training. Many group exercise programs emphasize plyometrics and power exercises because they are more glamorous than the needed foundational exercises. These young athletes’ bodies are not ready for this type of intensity. Parents, you need to let your young athletes develop in the right way (a progressive athletic strength program).
Many high speed athletic power training exercises involve the use of medicine balls and one-legged exercises. As stated earlier, each exercise should be done with maximum effort. Go Power up! You can download an Athletic Power Training Program for your iPod!
Too Much Distance Running Will Decrease Your Speed
Wednesday, February 20th, 2008You have to train fast to get faster! Too much distance running will defeat your goal of improving your speed. When training for speed, distance running should be kept to a minimum because it reduces explosiveness. You can condition for your sport by doing metabolic training, which is training that closely mimics your game-time competition.
So, how should athletes in sports that require speed best do their cardio exercise? Remember this: cardio exercise doesn’t have to be aerobic! Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like treadmill and biking). Athletes should perform the majority of their cardio exercise using sprint intervals.
Sprint intervals work this way:
Sprint with maximum effort for 1 minute and walk or jog for 1 minute. Do this for 20 minutes. You could start by running on a flat surface and progress to inclines and stadium steps. This type of training needs to done at least 2 days a week. Strength and power (plyometrics) training would be done on the other days of the week.
A lower level of cardio intervals for athletes could be done this way:
Run at 75% of your maximum heart rate for 1 minute and then jog for 1 minute to recover. Complete this cycle for 20 minutes increasing the intensity each time up to 90%. Intensity can also be increased by using an incline on the treadmill or increasing the resistance on the bike. You should vary your intervals each workout to keep your body guessing. This type of cardio exercise should be done 1 day a week.
The point is this: athletes need maximum explosiveness, speed and power! Leave the long distance work to milers and marathoners.
Challenge Yourself: Pushups With Knee Tucks
Tuesday, February 19th, 2008Are you looking for a challenging upper body/core exercise? Even if you aren’t looking for an exercise like this, here it is! Try the Pushups with knee tuck exercise the next time you exercise (3 sets/15 reps).
1. Start by getting in a push up position with your feet on top of a ball.
2. Proceed to perform a push up balancing on top of the ball. Return to the starting position and then bring your knees in towards your chest.
3. Return to the parallel position and repeat.
The Gorgeous Sequoia 50k
Monday, February 18th, 2008« Previous Entries