Client Sports Fitness Question Of The Week, 9

Speed kills! Speed never has a bad ballgame! There are other speed sayings......This client Q & A has a little different twist on speed.

Client Q: I'm not a "speed demon." What can I do to get faster for football?



Mark's A: The speed secret for any athlete is this: PLAY THE GAME FAST! Players rarely reach or need maximum speed during the game. Don't get me wrong, try to become as fast as you can. Straight-ahead (or linear) speed is great.

But, other aspects of speed will allow you to PLAY THE GAME FASTER such as closing speed, acceleration speed, stopping speed, reaction time, quickness, agility, proper footwork, etc.

Mastering these aspects of speed will give you an advantage on the playing field. Read my posts on speed development. And, download my eBook on "Speed Training For Athletes."

Work hard, master the speed mechanics and you WILL PLAY THE GAME FASTER!

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Mark Dilworth, BA, PES
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Sports Performance and Your Fitness University!

Your Fitness University (YFU) will be live in 1 week! YFU is a site dedicated to providing reliable health and fitness information. There is alot of bad information and useless products out there regarding health and fitness and many times its driving force are those seeking quick profits.

THERE ARE NO QUICK SOLUTIONS FOR SHAPING THE ATHLETIC BODY YOU NEED TO COMPETE AT A HIGH LEVEL!

Like any educational setting, YFU will help you find the answers to your sports fitness questions. Every one wants to know the answers to your questions!

One of the features of YFU is a page where you can SEE SPORTS TRAINING EXERCISES AND GET MY EXPERT TRAINING TIPS! You can't do what you need to do unless you know what to do! Another feature the site will have is registered dietician nutritional information. If you want to be successful, YOU MUST EAT LIKE AN ATHLETE!

Look for Your Fitness University in 1 week!

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Strengthening And Conditioning The Rotator Cuff

The rotator cuff needs to be carefully trained to avoid injuries. The rotator cuff is the main stabilizer of the shoulder joint during movement of the shoulder.



Rotator cuff injury can be a muscle strain or tear due to heavy lifting or excessive force being placed on the shoulder (such as wear and tear from throwing a ball).

If you lift weights, play a racquet sport, throwing sport or swim, you need to do balanced strengthening of these muscles (supraspinatus, infraspinatus, subscapularis and teres minor). For example, if you over-strengthen your internal rotators relative to the external rotators, you will set yourself up for shoulder injury.

The larger the tear, the harder it is to lift or extend the arm. As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries.

This condition does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Rotator cuff injuries can sometimes take months to heal because of the lack of blood supply to this area. Massage will increase blood flow and oxygen to this area.

Some good rotator cuff exercises are: internal rotations, external rotations, 90 degree rotations and lateral raises. Don't use heavy weights. Five or 10 pound dumbbells are sufficient. General shoulder and back strength exercises should also be a part of your program.

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Hip Flexions and Extensions Will Improve Sports Performance

If you want to improve your athleticism, then never forget this: your hips must be flexible! The hips (along with the glutes, quads and hamstrings) are involved in powerful athletic movements.

A great dynamic flexibility exercise is the hip flexion and extension:



Do the exercise this way:

1) Lean forward, with your hands on a wall.

2) Keep your toes dorsiflexed (pointed up) and swing (with control) the right knee up to the chest.

3) Pause and extend (kick) the right hip and leg back as far as possible. Perform 10 repetitions with each leg.

Dynamic flexibility exercises have been proven to prepare the body best for practice or games. Add this flexibility exercise to your daily routine!

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Team Warmup After Halftime Break

Its that time of year again! Football season! Love it! The popcorn will be poppin', the bands playin', cheerleaders cheerin' and players playin'! The beginning of the third quarter is always a key part of the game. One team can gain an advantage and carry that momentum through the end of the game.



Its important for a team to fully warmup after halftime break (especially long high school and college game halftimes of 25-30 minutes)! Static stretches and a little jogging after halftime is not an adequate warmup for the team. This type of inadequate warmup can lead to injuries and a slow start for your team in the second half!

A better dynamic team warmup after halftime break would be:

1) light jogging to
2) half speed sprints to
3) 3/4 speed sprints to
4) full speed sprints to
5) side shuffles, back pedals, cariocas, turn-and-runs, etc.

This ten minute warmup after halftime break will give your team a better chance of starting out fast and furious! Now let's play some football!

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Client Sports Fitness Question Of The Week, 8

Listen up young athletes! Read this client Q & A to learn about developing lower body leg power, speed and dynamic balance for your sport! Actually, this info will apply to any athlete.

Client Q: What are some good leg exercises to help me improve my strength and speed?



Mark's A: First, don't worry about "maxing out" on leg exercises! Functional strength and dynamic balance are more important than absolute strength. You don't even need weights (use bodyweight).

Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. Here is a representative leg circuit program:

--Walking Lunges
--Bodyweight Squats
--1 Legged Glute Bridge
--Dumbbell Deadlift
--Reverse Lunges
--1 Legged Split Squats
--Front Step Ups
--Side Lunges
--Lateral Step Ups
--Transverse Lunges
--Leg Curls
--Calf Raises

Do less heavy weight leg work and add leg circuits to your overall athletic exercise program! It will make you a better athlete!

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Focus On Your Sports Performance And Not Your Opponent

There's a saying that goes like this "that's why they play the game......" You still have to win the game, match or race even if you are a heavy favorite! We saw this happen repeatedly in this summer's Olympics.

American Lolo Jones, the heavy favorite in the women's 100 meter hurdles, tripped over a hurdle and finished in last place. She would normally win this race 10 out of 10 times. She was very courageous and truthful in defeat. In my opinion, Lolo is a champion no matter what happened.



The 26-year-old hurdler was quoted after the race as saying, “you hit a hurdle about twice a year where it affects your race,” said Jones, tears welling up in her eyes. “It’s just a shame that it was on the biggest race of my life.
The hurdles were just coming up very fast and I just told myself what I always tell myself, ‘keep things tight’."

“But it’s kind of like when you are racing a car and going max velocity and you hit a curve, either you can maintain control or you can crash and burn. Today I crashed and burned.” What a courageous and truthful response by Lolo! Its not like the summer Olympics are held every year!

The unexpected winner, Dawn Harper, had this to say, “you have certain people that are supposed to be the favorites,” she said. “On this particular day, and at this time, you have to run your best race."

The 24-year-old Harper said three-times Olympic champion Jackie Joyner-Kersee had given her this advice: “She sent me an email telling me ‘You can do it, stay focused, it’s about you. When you race on that day and that time, focus on you’,” she said.

Well said Jackie! That's one of the main reasons why I only do 1 on 1 training of clients. You can only do your best and that has nothing to do with your opponent! There are no two people who are trained the same way. Focus on your training and your confidence. Trust your athletic skills and preparation when its time to "put it on the line."

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Improve Speed With Stride Length and Stride Frequency

Like you, I watched the Olympic games this weekend. I always try to watch the best athletes in the world to learn from them. So, I watched the 100 meter dash to learn from the fastest people in the world.

Correct running mechanics are critical in any race, especially at the Olympic level of competition. I learned these things from the world's fastest man, Usain Bolt (of lightning!):

1) When I watched the prelim races, I told a friend that Bolt would win the final race because he ran RELAXED. The best athletes play their sports with ease and efficiency. Many of the other sprinters were ran tense and seemed to be "fighting it."

2) Bolt had great body lean while he was reaching maximum speed. Since he's 6'5" tall, that is important for him.

3) His stride length is unbelievable! He covers more ground with one stride than most sprinters. Consequently, his stride frequency doesn't have to be as high as other sprinters. He was so dominant that he celebrated about 20 meters before reaching the finish line.

Read about other running mechanics in this post.

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Client Sports Fitness Question Of The Week, 7

Read this sports fitness question and answer carefully!

Client Q: I have been hearing alot about plyometrics. Should my son start training with plyometrics to improve his sports performance?

Mark's A: Probably not right away! Most young athletes are not ready for this high-risk, high-reward type of training. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Plyometric exercises help the athlete to increase power. 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.

So how does plyometrics work? Primarily through the use of two components: 1) elasticity of the muscles and 2) the stretch shortening cycle.

Muscles can produce three types of contractions: eccentric (muscle lengthens and reduces force), isometric (length of muscle doesn't change and stabilizes force) and concentric (muscle shortens and produces force). The stretch shortening cycle produces more powerful concentric contractions.

Plyometric exercises always follow the same order: a landing phase, an amortization phase and the take off. The landing phase starts when the muscles start an eccentric contraction. The rapid eccentric contraction stretches the elastic component of the muscle and activates the stretch reflex.

A high level of eccentric strength is needed during the landing phase. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex.

The amortization phase, the time on the ground, is the most important part of a plyometric exercise. It represents the time between the landing and the take off and is critical for power development.

If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.

Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises.

It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by the athlete. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand.

Concrete or other similar hard surfaces expose the athlete to injury. And finally, the athlete should have good core and lower body strength to enhance the plyometric effect and reduce chances of injury.

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Maintaining Strength and Power During The Season

One of my clients said to me the other day that as his college sport's season wore on, his performance began to decline. This was due to inadequate training during the season.

A big part of periodization training is designed to allow the athlete to peak (and maintain high performance) at the right time--during the season. Read my post about athletic periodization training.

Phase 3 - Training During The Season

During this phase of periodization training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season. This means that if you stop strength and power training during the season, your performance will begin to decline as the season wears on.

It is also critical that the athlete get adequate rest and proper nutrition during the season. Some sports, such as baseball and basketball, require you to play as many as 5-6 games per week. And, a sport such as football takes a physical toll on the body. The right balance of training, nutrition and rest is necessary to allow the athlete to maintain peak performance.

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You Should Be Doing This Exercise: Single Leg Squat

There are many variations of the squat exercise. There is no doubt that the squat should be a part of your regular exercise program. But, you don't have to "max out" on the squat exercise for it to be effective.



1) Stand with your feet hip width apart with knees slightly bent and toes pointing forward.

2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.

3) Lower your body by bending at the hips and knees. Be sure to “sit back” so that your knees stay over the feet. Keep your head and back straight in a neutral position (hyperextension or flexion may cause injury).

Keep your weight over the middle of the foot and heel, not the toes. Keep your abdominals tight throughout the exercise by bracing your torso.

4) Once your thigh is slightly above parallel to the floor, return to the start position. That is one repetition.

The single leg squat is one of the best exercises out there (and tougher to do than you think). It builds strength (including core strength) and stabilizes the legs and hips. It will also improve your balance.

It is important to perform the exercise correctly. Single leg squats will also help improve your speed because it works the same muscles involved in running (quads, hamstrings, glutes, abductors/adductors). Single leg exercises forces each leg to develop at the same rate (one leg can't compensate for the other).

Challenge yourself with this exercise!

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Young Athletes Should Beware of Group Training Programs

There has been an increase of offerings of group training and bootcamps by personal trainers. I don't tell anyone how to run their businesses. A prospective client asked me last week if I did group training sessions for young athletes. My response was "no I don't."

Here's the reason why I don't do group training sessions of any kind: there is no way that I can give the individualized attention that's needed to properly train a client. Try monitoring the exercise activities of 20-30 people at once. It can't be effectively done by one person.

Young athletes need careful monitoring to make sure they are doing the exercises correctly. That's why I only do 1-on-1 training for all clients. Core strength exercises should be emphasized first and not the highly glamourized plyometric training.

Plyometrics should be introduced when the athlete has advanced to a level that allows she or he to handle this high level of training. I have seen more than one athlete with injuries because of inadequate core strength.

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Client Sports Fitness Question Of The Week, 6

One major goal of sports fitness training is injury prevention. Ankle sprains are common to sports competitors. Really bad ankle sprains can give a player trouble for the rest of her or his career (i.e., ankle sleeves are needed to reinforce the ankle).

Client Q: Is there anything I can do to prevent ankle sprains during practice or games?

Mark's A: You can take steps to reduce the risk of spraining an ankle.



1) You can improve the ankle's joint proprioception (position sense) and dynamic stability with balance training. Doing one-legged balance exercises will accomplish this goal. One-leg balancing on foam pads or disks for 4-5 minutes (each leg) is a great exercise. Other great exercises are lunges, single-leg squats, step ups and medicine ball rotations on one leg.

2) Proper footwork during practice and games will also reduce ankle sprain risks. "Rolled ankles" are very common. An example would be failing to properly plant your foot (with the knee inside the ankle) when accelerating quickly out of a cut. Faulty landing technique from jumps also cause many ankle sprains and knee ligament injuries.

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Sports Fitness Hut's Athletic Power Training System

The rule of the day in sports competition is bigger, faster and stronger. Every athlete wants these physical traits. Every athlete can improve strength, power and speed. Every athlete needs a plan for athletic success! You can't just show up at the gym 3 or 4 times a week to "workout" and expect to get the results you need to improve your performance.

Listen to this true story! I know a kid who was a pretty good football player in high school. At the end of his junior season, his coach said to him, "if you want to play on the collegiate level, you need to work harder!" That cocky kid was me!

My coach had told me to my face that "you aren't as good as you think you are!" He said that I needed to join his workout club at night to learn how to really train like an athlete.

He was right! Before the beginning of my senior year in high school, I had improved my strength, power and speed to be able to have a great senior season and sign a full-paid football scholarship at the Division I level!

I didn't have a plan! Once I did get a plan, it led to athletic success for me!

Sports Fitness Hut's Athletic Power Training System is designed by me and it is a periodized training plan. A periodized plan will allow you the best chance to peak at the right time---during the season! From my athletic experience and training background, I know what it takes to make it to the next level of competition.

Download your FREE 10-Minute Strength and Power Workouts now!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
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Powerize Your Core To Improve Your Athletic Power

As an athlete, you need to know that powerful athletic moves initiate with or transfer through your core area. For example, what's the best way to increase arm speed?

You need strength and power in your legs, core and arm (particularly a strong shoulder).

Power needs to be transferred from your legs through your core to your throwing arm. This will increase your arm speed and MPH. Many athletes have strong, powerful legs but weak cores.



Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.

For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.

Core exercises (all exercises for that matter) should be performed in all 3 planes of motion (sagittal, frontal, transverse) since athletic movements occur in all 3 planes of motion.

Many medicine ball exercises such as throws, rotational passes and wood chops engage the core and total body in all planes of motion.

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Mark Dilworth, BA, PES
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Improve Sports Performance With This Kindergarten Exercise

Ever heard this saying? Everything I ever needed to know I learned in kindergarten! In many cases this is true. One favorite kindergarten game (exercise) is woefully underutilized by athletes and exercisers in general: JUMPING ROPE!

It is one of the best exercises to use for warming up because it engages the total body. Jumping rope will strengthen and condition your calves, legs, torso and arms.



Speed jump roping is performed in short intervals at up to 200 RPM (revolutions per minute). It also uses the anaerobic energy system (85% to 95% of max heart rate) and develops fast twitch muscle fibers.

This type of speed jump roping gives the athlete more speed, quickness, agility, balance, coordination, power and knee/ankle/foot strength. Jumping rope also improves the athlete's timing---a critical element needed in sports. Boxers are legendary speed jump ropers.

Jumping rope can improve your vertical leap, lateral movement and starting speed. An increased vertical jump is an indication of improved leg power which leads to improved overall speed.

Jumping rope can also be utilized to improve the athlete's aerobic capacity. Jumping rope can burn up to 800 calories an hour depending on intensity. This can be helpful for athletes who need to burn fat and lose weight.

Sport specific jump rope moves allows you the transfer-of-training-effect to game competition. Some sport specific jump rope moves are:

1) Ali Shuffle - Named after the boxer who made it famous.

2) Power Jump - Jump higher and turn the wrist quickly so the rope turns twice in one hop. Look straight ahead and keep your torso relaxed.

3) Forward-Backward Jump - Jump a few inches forward, then a few inches back. Alternate the moves between rope skips.

4) Straddle Jump - Straddle feet forward and jump.

5) Skier’s Jump - This jump rope technique looks like a skier's slalom. Jump a few inches to the right, then a few inches to the left. Alternate. Keep feet together and your torso straight.

6) Basic Jump - Jump with both feet together.

7) One Foot Jump - Jump on one foot for 1-2 minutes and alternate.

There are many other jump rope movements. Add this great exercise to your warmups and workouts. It will make you a better athlete!

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Client Sports Fitness Question Of The Week, 5

For those trying to build up those upper traps using the shrug exercise, look closely at this Q and A!

Client Q: When I do the shrug exercise, how much should I roll my shoulders to make sure I'm getting the full benefit of the exercise?

Mark's A: Don't roll your shoulders! Doing so will put pressure on your cervical spine. And, this is not the most effective way to do the shrug exercise (dumbbell or barbell).



The upper traps will be worked best by raising your shoulders straight up and down. Also, keep your arms as straight as possible throughout the movement.

Happy shrugging!

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