Archive for June, 2008
« Previous EntriesTry This Core Exercise: Single Leg V-Ups
Monday, June 30th, 2008Are you looking for more challenging exercises to ramp up your athletic workout? If you are, then try this challenging exercise: Single Leg V-Ups.
1. Lie on your back with both hands behind your head. Keep your elbow back and out of sight. Your head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominals and raise your shoulders off the floor. Extend your arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep your head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold the medicine ball in your hands. To decrease resistance, position hands closer towards the body
You can do this exercise at a moderate tempo or full speed tempo.
Sports Fitness Hut Endorses “The Rotator”
Saturday, June 28th, 2008As a personal trainer, I’m always looking for ways to help my athletes improve performance in their sport. There are many gimmicks and gadgets out there that you shouldn’t waste your money on—”The Rotator” (by Joint Mechanix) is not one of them!
“The Rotator” is designed to improve an athlete’s shoulder performance (and any other person). I have personally used “The Rotator” and it is great for increasing shoulder flexibility, strength and range of motion. It is critical for an athlete to have a full range of motion in the shoulder to facilitate strength and power (arm speed). It can also be used to rehabilitate range of motion and rotator cuffs. Any athlete who uses a throwing motion, swinging motion or any repetitive shoulder motion would be wise to use “The Rotator.”
The most convenient thing about “The Rotator” is that it allows you to safely and correctly self-stretch your shoulder. You don’t have to “figure out” what to do because it comes with complete, easy instructions.
Order “The Rotator” today! I will definitely recommend it to my athletes.
100-mile Visions Lost In Smoke (Sierra Sun)
Saturday, June 28th, 2008Client Sports Fitness Question of the Week
Friday, June 27th, 2008Starting today and every Friday thereafter, I will answer the client sports fitness question of the week! I just thought that if one person is asking a question, then there must be many others with the same question. And, real questions lead to real answers and real results. Call me or email with your sports fitness question! People want to know the answer!
Client Q: Do you need to run with “high knees” to improve speed?
Mark’s A: No, don’t run with high knees! This is one of the biggest myths out there. When you run with “high knees,” you are using your hip flexors to lift your legs instead of your glutes. Your glutes can generate more force (and therefore more speed) than the smaller hip flexors. The knee should raise up to where the thigh is almost parallel to the ground. The foot then drops down below the knee (knee angle is about 90 degrees).
The heel needs to kick up high. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.
Read about correct running mechanics in this post.
Call me or email with your sports fitness question! People want to know the answer!
The Western States 100 Has Been Officially Canceled
Wednesday, June 25th, 2008Cardio or Fat Burning
Wednesday, June 25th, 2008This is a guest post by Matthew Perry.
When you do cardio are you a little confused by what program to do? Well, then you’re not alone. Below is a quick question that I get quite frequently.
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Hi Matthew,
I have a question for you and I hope you have the answer. I want to lose [...]
Forest Fire Smoke at Western States - Going To Be An Issue?
Tuesday, June 24th, 2008Sports Flexibility Tests, Part 3
Tuesday, June 24th, 2008One of my worst injuries as an athlete was pulled muscles in the groin (groan!) area! It is impossible to sprint, cut and explode the way you need to during practice or games when the groin area is hurt. Prevention is best when it comes to injuries. Trust me, it can take a long time for your groin area to heal!
You need to keep the groin area flexible and you will help prevent painful, nagging injuries. The groin flexibility test will measure the flexibility in the adductors.
1. Sit on the floor with your knees bent, feet flat on the floor and legs together.
2. Let your knees drop sideways as far as possible keeping your feet together. The soles of your feet should be together.
3. Grab your feet and pull your ankles as close to your body as possible. Measure the distance from your heels to your groin. Record the results.
Groin Flexibility Test Results
Poor - 25 cm
Fair - 20 cm
Good - 15 cm
Very good - 10 cm
Excellent - 5 cm
Good stretches for the groin area are lateral lunges, seated butterfly stretch, kneeling hip flexor/groin stretch and static standing adductor stretch.
Stretch that groin area every day and prevent the pain and injuries!
Sports Flexibility Tests, Part 2
Monday, June 23rd, 2008Many people think about having flexible legs and arms when stretching the body. It is also important for your torso and shoulders to be flexible. Many injuries can be avoided when the core area is flexible.
The trunk rotation test measures trunk (torso) and shoulder flexibility.
1. Mark a vertical line on the wall. Stand with your back to the wall directly in front of the line. You should be about arms length away from the wall with your feet about shoulder width apart.
2. Extend your arms out in front of you (parallel to the floor). With your arms extended and parallel to the floor, twist your torso to your right and the touch the wall with your fingertips. You can turn your shoulders, hips and knees. Your feet should not move.
3. Have someone mark the position where your fingertips touches the wall. Measure the distance from the line. A touch before the line is a negative score and a touch after the line is a positive score.
4. Repeat for the left side and take the average of the 2 scores.
Compare your results with the numbers below:
Poor - 0 cm
Fair - 5 cm
Good - 10 cm
Very Good - 15 cm
Excellent - 20 cm
You can improve your trunk (torso) flexibility with seated torso twists and standing dynamic (with controlled movement) torso twists.
Improve shoulder flexibility with with anterior and posterior shoulder stretches and dynamic arm circles (take shoulders through full range of motion).
Is Anyone Else Freaking Out Right Now?
Sunday, June 22nd, 2008« Previous Entries