Archive for April, 2008
« Previous Entries Next Entries »Research Shows You Can Improve Reaction Time In Sports
Friday, April 18th, 2008Reaction time is the ability to respond quickly with proper posture and control to a stimulus such as sound or sight. In many instances, quickness is more important than straight ahead speed. In many sports, maximum speed is rarely reached or needed, but explosive reaction is often necessary. Athletes can improve reaction times by training to make the right choices (choice reaction).
Researchers in France performed a study that proves reaction time is a skill that can be improved and/or learned. The study looked at world class sprinters’ reaction times. The main findings were these:
1. Reaction times were quicker as the races shortened (from 400m to 60m).
2. Sprinters in shorter races (60m to 100m) anticipated the starter’s gun while runners in longer distance races where happy to respond to the sound of the gun shot.
Experience playing collegiate athletics proved to me that reaction time is critical. Athletes should devote more time to reaction drills in practice. Athletes continue to get faster and faster and the margin of error continues to decrease. If you react quicker than your opponent, it could mean the difference in making the play or getting beat.
The Hot and Steep Diablo 50-miler
Wednesday, April 16th, 2008Athletes Should Train With Correct, Explosive Movements
Wednesday, April 16th, 2008One of the best physical predictors of success in sports is the athlete’s “rate-of-force production” or how fast the athlete’s muscles can produce force (power). The number one reason that athlete’s don’t reach their power potential is a weak core area. The saying “you are only as strong as your weakest link” is true in the case of the human body. The majority of powerful athletic movements are either initiated or transfer through the body’s core area. Many sports injuries can also be linked to a weak core area.
Functional training should be a huge part of the athlete’s strength and conditioning program. Or, stated another way, the athlete should be trained for the sport she or he will play (train movements, not just muscles). Some traditional training techniques have not focused on functional training. Here are some tips to follow:
1. The athlete’s body needs to stabilized and strengthened before progressing to high-speed power exercise programs. If this is not done, the athlete is headed for certain injury when more intense exercises are introduced. Many young athletes are progressed too fast by coaches/trainers to “more glamourous” plyometric exercises! Along the same lines, athletes should perform an exercise correctly before progressing to power exercises.
2. Most athletic core exercises should be performed in a standing position since most athletic movements are on your feet. These exercises will also involve the important hip stabilizer muscles and not just the abdominals. A great full-body core exercise is the medicine ball chop.
3. The core exercises should be multi-planar, multi-dimensional and progressive. Many athletic movements involve twisting, rotating, turning, etc. The exercises should also constantly challenge and improve (progressive) your athletic ability. Finally, the athletic training should target endurance, strength and power.
Check out the Sports Fitness Hut’s “Athletic Power Program” for your iPOD!
Ironman Champ Tim DeBoom to tackle the Leadville 100m
Wednesday, April 16th, 2008Article Series–Sports Massage, Part 2
Monday, April 14th, 2008Sports massage is another tool the athlete can use to improve performance. The purpose of your massage will determine what type you get. A massage can help you prepare for competition, recover from competition or rehabilitate an injury. The sports massage therapist has many techniques available. For instance, techniques used in deep tissue and swedish massage can be combined with other techniques like neuromuscular therapy, myoskeletal alignment (postural distortions), proprioceptive neuromuscular facilitation (PNF stretching) and myofascial release techniques. There are also specific massage techniques for injuries of the ankle, hamstrings or other muscle groups.
As stated in part 1 of this article series, sports massage can help the athlete reduce stress, tension and adhesions built up in the soft tissues (muscles, skin, tendons, etc.) during intense competition and overuse. Some of the benefits of sports massage include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.
I will discuss two popular sports massage techniques in use today. As I stated earlier, the massage therapist can also use other techniques to enhance the massage process.
Swedish Massage - Its purpose is to increase circulation and oxygen flow in the blood. The massage strokes are often in the direction of the heart. This massage also releases toxins from the muscles such as lactic acid and uric acid (decreases recovery time from muscle strain).
Shiatsu - This massage technique uses finger pressure to stimulate the body’s energy flow. The therapists can also use the thumbs, palms, knees, forearms, elbows and feet to provide pressure.
Some of the physical benefits of Shiatsu are stimulation of the circulatory, lymphatic and hormonal systems. The nervous system is also better regulated after a Shiatsu massage.
One tool that the massage therapist often uses is proprioceptive neuromuscular facilitation (PNF stretching). This technique is effective when dealing with hamstring muscle problems.
If you are an athlete, give sports massage a try. It will give you one more competitive advantage you need to compete at a high level.
Quit YELLING at me!
Monday, April 14th, 2008This is a guest post by author Matthew Perry.
…About how your metabolism is slowing down as you age…Bah, Humbug! I do not think it is so…I think people slow down, not metabolisms.
People say to me almost daily,” When I was in my teens and early 20’s, my metabolism was on fire…I could eat [...]
A Week Off
Monday, April 14th, 2008I haven’t written a post on here in over a week and it wasn’t because I was taking a break. I finally got over a cold which left me unable to do much of anything except for work. I got to the gym on Saturday and tried running for 30 minutes but couldn’t [...]
Article Series–Sports Massage, Part 1
Friday, April 11th, 2008Every athlete wants to perform better. Typically, lifting weights, training with medicine balls, increasing speed, etc. are thought of immediately as ways to improve performance. Sports massage is also an important tool that you can use to help you perform better during practice and competition. It can be used before, during and after practice or competition. Stress, tension and adhesions build up in your soft tissues (muscles, skin, tendons, etc.) during intense competition and overuse. The benefits of sports massage include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.
Athletes can also use self massage (Self Myofascial Release) with foam rolls (SMRF). Think of yourself as your own physical therapist when using SMRF. You can increase the elasticity in your muscles by improving your flexibility. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You’ll immediately feel the effectiveness of SMFR and its something you can do every day at home.
You should not do intense practice or competition after a sports massage. Wait until the following day to work on your sports skills.
In part 2 of this series, I will discuss the different types of sports massage.
Runners, along with spectators, will be intoxicated by Marathon (Daily Free Press at Boston University)
Friday, April 11th, 2008Dean Karnazes Braves the SF Protesters to Carry The Olympic Torch
Thursday, April 10th, 2008« Previous Entries Next Entries »