You'll see the great athletes on television Sunday.....put down the food long enough to notice how great these guys are----and learn from them!
It all looks so easy. Trust me, it is not easy to make those great plays during the heat of competition. I played collegiate football and the level of play at the Division I level is incredible. The game is fast and violent. And, you won't be successful if you don't play at that level. Pick the sport and the same standard of excellence will hold true.
These athletes all have great speed, agility, quickness, balance, etc. or they wouldn't be at that level. They also work hard and "do things the right way." That means not just practicing but "practicing to make perfect."
It doesn't matter what level you play at---elementary, middle school, high school, college or pro. You can always work harder than your competitor! Hard work can sometimes make up for a lack of talent. Remember this, Michael Jordan was cut from his middle school basketball team. It just made him work harder to reach his goals! And, look where it got him!
Work hard, train smart, do your best----and see what happens for you in your sport!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Friday, January 30, 2009
Thursday, January 29, 2009
Young Athletes Working Out In The Gym
I was working out yesterday at a local gym and I saw several young athletes working out.....I always like to see dedication to your sport---the best indication of dedication is working out on your own (without a coach telling you to do it)....
I also saw something I don't like to see: they were spending too much time strengthening their arms and legs and not nearly enough time strengthening their cores! Big mistake young fellas (I got to talk to a few)!
The key to lessening your risk of injuries and maximizing your arm/leg strength and power is to strengthen and stabilize your core! A stronger core gives you stronger and more powerful arms and legs! A strong core also makes you faster for a longer period of time (speed endurance).
If your core is weak, you are not ready for high-speed, high-risk sport specific training!
Low back pain/injuries is the injury I see most with young athletes. Other injuries related to the core are also a big problem with young athletes. Many times, its related to lack of core training.
Even injuries that seem to be unrelated to the core, can originate with the core.
For example, I have a friend who had a serious elbow and forearm injury. The cause of the injury was out-of-line shoulder blades. This caused his throwing motion to be flawed and it lead to his elbow/foreman injury. After months of rehab, he is back to about 85% but still not ready to pitch again in the minor leagues.
Young athletes need careful monitoring to make sure they are doing the exercises correctly. Don't skip the core training! 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.
Foundational stability strength is critical for young athletes!
Give your young athlete an edge and get your copy of Sports Fitness Hut's Young Athletes High School Preparation Training Guide!
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
I also saw something I don't like to see: they were spending too much time strengthening their arms and legs and not nearly enough time strengthening their cores! Big mistake young fellas (I got to talk to a few)!
The key to lessening your risk of injuries and maximizing your arm/leg strength and power is to strengthen and stabilize your core! A stronger core gives you stronger and more powerful arms and legs! A strong core also makes you faster for a longer period of time (speed endurance).
If your core is weak, you are not ready for high-speed, high-risk sport specific training!
Low back pain/injuries is the injury I see most with young athletes. Other injuries related to the core are also a big problem with young athletes. Many times, its related to lack of core training.
Even injuries that seem to be unrelated to the core, can originate with the core.
For example, I have a friend who had a serious elbow and forearm injury. The cause of the injury was out-of-line shoulder blades. This caused his throwing motion to be flawed and it lead to his elbow/foreman injury. After months of rehab, he is back to about 85% but still not ready to pitch again in the minor leagues.
Young athletes need careful monitoring to make sure they are doing the exercises correctly. Don't skip the core training! 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.
Foundational stability strength is critical for young athletes!
Give your young athlete an edge and get your copy of Sports Fitness Hut's Young Athletes High School Preparation Training Guide!
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Wednesday, January 28, 2009
Core Training Secret You Need To Know
Stop thinking so much about your "6-pack abs" and work on the things that will make you a better athlete! When you train your core, the strength of the "deep stabilizing core muscles" are critical to your athletic success....
The "deep stabilizing core muscles" are: transversus abdominis, multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm.
If these deep muscles don't activate properly, your spine, pelvis and joint structures are placed in a position that will lead to injuries.
The transversus abdominis is the deepest layer of all abdominal muscles and it is considered your body's internal weight belt. When it contracts, it causes hoop tension around your mid section like a girdle. When the transversus abdominis is working properly, it contracts before the extremities (arms and legs) will move. Bracing your torso will activate the transversus abdominis (act like you are taking a punch to the gut).
When the spine is unstable, the central nervous system will not recruit the extremity muscles correctly. The extremity muscles assist with functional movement patterns. For example, if you bend over to lift a heavy load, your transverse abdominis needs to activate in order to stabilize your spine. When it doesn't activate and stabilize, you are at high risk for a low back injury.
When you make a habit of not recruiting the transversus abdominis to stabilize your spine, your joints will begin early degeneration.
The multifidus lies deep to the spine crossing over three joint segments. It works to provide joint stabilization at each segmental level. The vertebrae need stability to work correctly and reduce degeneration of joint structures.
The pelvic floor covers the area under the pelvis. The pelvic floor is critical for core stability.
Some exercises that improve strength in the "deep stabilizing core muscles" are planks, side planks, bridges and cobras.
Train hard and smart to succeed in your sport!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
The "deep stabilizing core muscles" are: transversus abdominis, multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm.
If these deep muscles don't activate properly, your spine, pelvis and joint structures are placed in a position that will lead to injuries.
The transversus abdominis is the deepest layer of all abdominal muscles and it is considered your body's internal weight belt. When it contracts, it causes hoop tension around your mid section like a girdle. When the transversus abdominis is working properly, it contracts before the extremities (arms and legs) will move. Bracing your torso will activate the transversus abdominis (act like you are taking a punch to the gut).
When the spine is unstable, the central nervous system will not recruit the extremity muscles correctly. The extremity muscles assist with functional movement patterns. For example, if you bend over to lift a heavy load, your transverse abdominis needs to activate in order to stabilize your spine. When it doesn't activate and stabilize, you are at high risk for a low back injury.
When you make a habit of not recruiting the transversus abdominis to stabilize your spine, your joints will begin early degeneration.
The multifidus lies deep to the spine crossing over three joint segments. It works to provide joint stabilization at each segmental level. The vertebrae need stability to work correctly and reduce degeneration of joint structures.
The pelvic floor covers the area under the pelvis. The pelvic floor is critical for core stability.
Some exercises that improve strength in the "deep stabilizing core muscles" are planks, side planks, bridges and cobras.
Train hard and smart to succeed in your sport!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Tuesday, January 27, 2009
Sports Fitness Hut Is Named To "100 Best Blogs For Athletes!"
The test for any blog writer is whether readers think the blog articles are useful and offer expert advice.......There are tons of blogs on the internet so it helps to be recognized by experts in the health field!
Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody---including athletes!
A little about Nursing Degree Network:
"The Nursing Degree Network has made it easy to navigate over 1,200 nursing school programs. We keep our site clean and simple, so that nurses and health care professionals can find the information they're looking for in a hurry.
Print or bookmark our list of accredited schools of nursing for your home state, then submit requests for nursing school and nursing program information online.
The Nursing Degree Network is filled with nursing schools accredited by the two major USA nursing commissions: Commission on Collegiate Nursing Education (CCNE) and National League for Nursing Accreditation Commission (NLNAC or NLN)."
Thanks to Nursing Degree Network!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Sports Fitness Hut Blog has been recognized by NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health field! Afterall, health is number one for everybody---including athletes!
A little about Nursing Degree Network:
"The Nursing Degree Network has made it easy to navigate over 1,200 nursing school programs. We keep our site clean and simple, so that nurses and health care professionals can find the information they're looking for in a hurry.
Print or bookmark our list of accredited schools of nursing for your home state, then submit requests for nursing school and nursing program information online.
The Nursing Degree Network is filled with nursing schools accredited by the two major USA nursing commissions: Commission on Collegiate Nursing Education (CCNE) and National League for Nursing Accreditation Commission (NLNAC or NLN)."
Thanks to Nursing Degree Network!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Monday, January 26, 2009
Sports Fitness From A to Z, 12
Leg strength and leg power (how fast your muscles can produce force).....these are not the same.....at some point, an increase in leg strength will not increase your leg power....
In sports that require explosion, like football, basketball, soccer, and lacrosse, leg power is critical for you to perform at a high level.....
"Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!"
You can improve leg power and explosion. Your height achieved in squat jumps and vertical jumps, and horizontal distance of long jumps will tell you how much leg power you have. These exercises also give a good indication of how much speed you have. Doing these exercises as full speed plyometric exercises will improve your leg power.
Quadriceps, hamstrings, hips, glutes and calves are targets for improvement if you want your vertical jump and long jump to improve. Squats, lunges, leg presses, step ups, hip abductors and calf raises are all good exercises to improve lower body strength. Also, the hang clean is a great exercise because you execute the exercise from the same position that you jump from (or the power position).
How much lower body strength do you need to develop optimum power? A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.
It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength is one of the best physical predictors of success in sports.
Train hard and smart to succeed!
My friends at JumpUSA have been around for 20 years and their products will help you improve your jumping ability and overall game.
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
In sports that require explosion, like football, basketball, soccer, and lacrosse, leg power is critical for you to perform at a high level.....
"Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!"
You can improve leg power and explosion. Your height achieved in squat jumps and vertical jumps, and horizontal distance of long jumps will tell you how much leg power you have. These exercises also give a good indication of how much speed you have. Doing these exercises as full speed plyometric exercises will improve your leg power.
Quadriceps, hamstrings, hips, glutes and calves are targets for improvement if you want your vertical jump and long jump to improve. Squats, lunges, leg presses, step ups, hip abductors and calf raises are all good exercises to improve lower body strength. Also, the hang clean is a great exercise because you execute the exercise from the same position that you jump from (or the power position).
How much lower body strength do you need to develop optimum power? A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.
It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength is one of the best physical predictors of success in sports.
Train hard and smart to succeed!
My friends at JumpUSA have been around for 20 years and their products will help you improve your jumping ability and overall game.
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Friday, January 23, 2009
Sports Fitness From A to Z, 11
As an athlete, you need your body parts to be "in tune" with each other.....this way, you function as a "smooth-operating" athlete with little or no wasted motion.....
Your kinetic chain (human movement system) consists of the muscular system, skeletal system and neural system. Postural problems and muscle imbalances cause these systems to "malfunction" and you won't play as well......you will probably also end up injured.
You need your body to be "humming along" in all 3 planes of motion with no malfunctions:
1. Frontal Plane – imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions). Abduction takes a limb away from the midline of the body and adduction takes the limb closer to the midline of the body.
Examples include exercises performed on a hip abductor and hip adductor machines. Other frontal plane motions would be side lunges, dumbbell lateral shoulder raises and lateral spinal flexion. Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.
2. Sagittal Plane – imaginary bisector that divides the body into left and right halves. The motions involve forward-backward and up-down movements relative to the body and/or joint.
Examples would be walking, running, bicep curls, leg curls and seated back rows. Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. This is not an effective training technique if the other planes of motion are ignored during training.
3. Transverse Plane – imaginary bisector that divides the body into top and bottom halves. The motions are primarily rotational. Obviously, this will be a dominate plane of motion for many athletes. Baseball players (swinging, turning, pivoting, etc.), football defensive backs (hip rotations, quick turns, etc.) are just two examples.
Are you making the progress you should be with your sports career? If not, do something about it now! Your sports fitness program should be designed and directed by a professional. Click on the link below to get started on your way!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Your kinetic chain (human movement system) consists of the muscular system, skeletal system and neural system. Postural problems and muscle imbalances cause these systems to "malfunction" and you won't play as well......you will probably also end up injured.
You need your body to be "humming along" in all 3 planes of motion with no malfunctions:
1. Frontal Plane – imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions). Abduction takes a limb away from the midline of the body and adduction takes the limb closer to the midline of the body.
Examples include exercises performed on a hip abductor and hip adductor machines. Other frontal plane motions would be side lunges, dumbbell lateral shoulder raises and lateral spinal flexion. Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.
2. Sagittal Plane – imaginary bisector that divides the body into left and right halves. The motions involve forward-backward and up-down movements relative to the body and/or joint.
Examples would be walking, running, bicep curls, leg curls and seated back rows. Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. This is not an effective training technique if the other planes of motion are ignored during training.
3. Transverse Plane – imaginary bisector that divides the body into top and bottom halves. The motions are primarily rotational. Obviously, this will be a dominate plane of motion for many athletes. Baseball players (swinging, turning, pivoting, etc.), football defensive backs (hip rotations, quick turns, etc.) are just two examples.
Are you making the progress you should be with your sports career? If not, do something about it now! Your sports fitness program should be designed and directed by a professional. Click on the link below to get started on your way!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Thursday, January 22, 2009
Sports Fitness From A to Z, 10
Jump training (plyometrics) will improve your power and speed....once you have strengthened and stabilized your core and body, you are ready to start a serious program of high-intensity jump training----but not until then!
If your body is not ready for high-intensity plyometrics, you are headed for injuries....I have seen more than one athlete with knee and low back injuries because they "jumped right into plyometrics" without having adequate core strength, body strength and no knowledge of proper jumping and landing techniques.
Sports power training teaches you how to activate the right muscles (prime movers and synergists) at the right time by re-training the central nervous system to move the body faster and more efficient (neuromuscular efficiency).
The training exercises should mimic the movements in your sport (mechanical, physiological and metabolic similarity) so you can "transfer the training to the playing field."
Always do plyometric training on safe surfaces such as grass, astro-play, sand or rubber. Never train on concrete, asphalt or other hard surfaces.
Work hard and smart to achieve your sports fitness goals!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
If your body is not ready for high-intensity plyometrics, you are headed for injuries....I have seen more than one athlete with knee and low back injuries because they "jumped right into plyometrics" without having adequate core strength, body strength and no knowledge of proper jumping and landing techniques.
Sports power training teaches you how to activate the right muscles (prime movers and synergists) at the right time by re-training the central nervous system to move the body faster and more efficient (neuromuscular efficiency).
The training exercises should mimic the movements in your sport (mechanical, physiological and metabolic similarity) so you can "transfer the training to the playing field."
Always do plyometric training on safe surfaces such as grass, astro-play, sand or rubber. Never train on concrete, asphalt or other hard surfaces.
Work hard and smart to achieve your sports fitness goals!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Wednesday, January 21, 2009
Sports Fitness From A to Z, 9
Isometric exercises (especially for the core) are underrated and are great for core stabilization and strength.....isometric exercises require you to hold one position (20 seconds for example) without moving.
Planks are top exercises to strengthen your entire core, including your abs (superficial and deep stabilizers) and lower back.....some variations of planks are:
Prone plank
Prone plank on ball (shown above)
Side plank
Pushup plank
You can do these types of isometric exercises up to 4-5 times a week.
A stronger core will make your arms and legs more strong/powerful and will help you to increase speed and maintain speed longer (speed endurance).
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Planks are top exercises to strengthen your entire core, including your abs (superficial and deep stabilizers) and lower back.....some variations of planks are:
Prone plank
Prone plank on ball (shown above)
Side plank
Pushup plank
You can do these types of isometric exercises up to 4-5 times a week.
A stronger core will make your arms and legs more strong/powerful and will help you to increase speed and maintain speed longer (speed endurance).
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Tuesday, January 20, 2009
Sports Fitness From A to Z, 8
Hips! You need well conditioned hips to be a high level athlete...the hips are part of the athlete's "power center."
Get your copy of "Sports Fitness Hut's Hips and Glutes Training Guide for Athletes!" This is a comprehensive guide that you should own.....
If your hip flexor muscles are not flexible, you will not even be a good athlete in your sport(s)! Tight hip flexors also lead to some painful injuries (like pulls and strains) that are hard to recover from.
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.
Lateral speed, which is critical in many sports, is created and maintained by the strength and power of the glutes and hips.
Get your copy of "Sports Fitness Hut's Hips and Glutes Training Guide for Athletes!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Get your copy of "Sports Fitness Hut's Hips and Glutes Training Guide for Athletes!" This is a comprehensive guide that you should own.....
If your hip flexor muscles are not flexible, you will not even be a good athlete in your sport(s)! Tight hip flexors also lead to some painful injuries (like pulls and strains) that are hard to recover from.
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.
Lateral speed, which is critical in many sports, is created and maintained by the strength and power of the glutes and hips.
Get your copy of "Sports Fitness Hut's Hips and Glutes Training Guide for Athletes!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Monday, January 19, 2009
Sports Fitness From A To Z, 7
Glutes! The athlete's power center (along with the hips, quads and hamstrings)....get 'em in shape if you want to excel as an athlete....
Great athletes dominate dynamic movements with the hips, glutes, quadriceps and hamstrings. Lateral speed is particularly created and maintained by the strength of the glutes and hips. There are a host of injuries that arise when your hips are tight causing your glutes to not fire properly.
When your glutes (gluteus maximus, gluteus medius, gluteus minimus) don't fire properly, you can count on hamstring injuries. The hamstrings are left to do the work that your glutes (mainly gluteus maximus) should be doing. The hamstrings are not equipped to do the work of the gluteus maximus. See this post about hamstring injuries
The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak.
This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing.
In this case, the synergists would be the hamstrings. Some other injuries that occur because of inactive glutes are piriformis syndrome, knee ACL tears and low back injuries.
Flexibility in all areas is crucial for your athletic success. The glutes/hips area cannot be left out of the flexibility puzzle. Jogging for 5 minutes is not enough. Specific flexibility and strength exercises for the glutes/hips area are needed.
The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):
1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (for adductors)
Then, you need to activate (fire up) your glutes with these exercises:
1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks
Lastly, exercise the fired up glutes/hips with these exercises:
1. Bodyweight squats
2. Lateral tube walks
3. Dumbbell walking lunges and dumbbell lateral lunges
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Great athletes dominate dynamic movements with the hips, glutes, quadriceps and hamstrings. Lateral speed is particularly created and maintained by the strength of the glutes and hips. There are a host of injuries that arise when your hips are tight causing your glutes to not fire properly.
When your glutes (gluteus maximus, gluteus medius, gluteus minimus) don't fire properly, you can count on hamstring injuries. The hamstrings are left to do the work that your glutes (mainly gluteus maximus) should be doing. The hamstrings are not equipped to do the work of the gluteus maximus. See this post about hamstring injuries
The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak.
This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing.
In this case, the synergists would be the hamstrings. Some other injuries that occur because of inactive glutes are piriformis syndrome, knee ACL tears and low back injuries.
Flexibility in all areas is crucial for your athletic success. The glutes/hips area cannot be left out of the flexibility puzzle. Jogging for 5 minutes is not enough. Specific flexibility and strength exercises for the glutes/hips area are needed.
The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):
1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (for adductors)
Then, you need to activate (fire up) your glutes with these exercises:
1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks
Lastly, exercise the fired up glutes/hips with these exercises:
1. Bodyweight squats
2. Lateral tube walks
3. Dumbbell walking lunges and dumbbell lateral lunges
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Friday, January 16, 2009
Sports Fitness From A to Z, 6
RUN FASTER.....you can always get faster by....
1. Improving your core strength.
2. Getting overall stronger body strength.
3. Improving lower body strength and power.
4. Perfecting your running mechanics.
5. Improving your quickness, acceleration speed, change-of-direction speed, closing speed, speed endurance, speed strength, backwards speed and top end speed.
6. Improving your power (rate-of-force production).
Also, read my Article Series--Run Faster!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
1. Improving your core strength.
2. Getting overall stronger body strength.
3. Improving lower body strength and power.
4. Perfecting your running mechanics.
5. Improving your quickness, acceleration speed, change-of-direction speed, closing speed, speed endurance, speed strength, backwards speed and top end speed.
6. Improving your power (rate-of-force production).
Also, read my Article Series--Run Faster!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Thursday, January 15, 2009
Sports Fitness From A to Z, 5
You need ENERGY to be a high-level athlete....that means eating right so you have energy to practice, workout and compete in games....
By far, I see one common improvement that most athletes need to make---EAT LIKE AN ATHLETE! If you put garbage in your body, don't expect your body to perform at its peak!
And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up! More than anyone, athletes physically depend on their bodies to succeed. And, its been proven that you won't be mentally sharp if your nutrition is lacking.
Also, pre- and post-workout meals are just as critical to your muscle growth (hypertrophy) as the training. These two processes work together to make your training program successful. The rigors of training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better.
Ever wonder why your body fat won't decrease? Its mainly due to poor nutrition! If you are fat, don't expect to compete at a very high level! Here's an example of what and what not to eat:
Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup and mayonnaise
Add these type foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea! EAT WITH A PURPOSE---THE PURPOSE OF BEING ABLE TO PERFORM AT A HIGH LEVEL!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
By far, I see one common improvement that most athletes need to make---EAT LIKE AN ATHLETE! If you put garbage in your body, don't expect your body to perform at its peak!
And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up! More than anyone, athletes physically depend on their bodies to succeed. And, its been proven that you won't be mentally sharp if your nutrition is lacking.
Also, pre- and post-workout meals are just as critical to your muscle growth (hypertrophy) as the training. These two processes work together to make your training program successful. The rigors of training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better.
Ever wonder why your body fat won't decrease? Its mainly due to poor nutrition! If you are fat, don't expect to compete at a very high level! Here's an example of what and what not to eat:
Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup and mayonnaise
Add these type foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea! EAT WITH A PURPOSE---THE PURPOSE OF BEING ABLE TO PERFORM AT A HIGH LEVEL!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Wednesday, January 14, 2009
Sports Fitness From A to Z, 4
Dynamic Flexibility is critical for all athletes...it is more than holding and stretching your calves or hamstrings for a few minutes....dynamic flexibility helps you perform better and that's what its all about.....HIGH LEVEL SPORTS PERFORMANCE!
Dynamic flexibility is achieved by using your muscles to warm up your muscles for practice or competition. Research suggests that dynamic flexibility exercises prepare you better for your workout or game.
Dynamic flexibility training integrates various stretches in all 3 planes of motion. That is important because your sports movements happen in all 3 planes of motion. Here is an example of a dynamic flexibility warm-up:
--Jump Rope, 3 minutes
--Prisoner Squats, 2 sets/8 reps
--Medicine Ball Walking Rotational Lunges 2 sets/10 yd.
--Dumbbell Lateral Lunges, 2 sets/10 reps (each side)
--Transverse Lunges, 2 sets/10 reps (each side)
--Cones, 1 set (run, shuffle, carioca, tapioca, back pedal)
After your game or workout, you should do static stretches to return your muscles to their normal length.
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Dynamic flexibility is achieved by using your muscles to warm up your muscles for practice or competition. Research suggests that dynamic flexibility exercises prepare you better for your workout or game.
Dynamic flexibility training integrates various stretches in all 3 planes of motion. That is important because your sports movements happen in all 3 planes of motion. Here is an example of a dynamic flexibility warm-up:
--Jump Rope, 3 minutes
--Prisoner Squats, 2 sets/8 reps
--Medicine Ball Walking Rotational Lunges 2 sets/10 yd.
--Dumbbell Lateral Lunges, 2 sets/10 reps (each side)
--Transverse Lunges, 2 sets/10 reps (each side)
--Cones, 1 set (run, shuffle, carioca, tapioca, back pedal)
After your game or workout, you should do static stretches to return your muscles to their normal length.
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Tuesday, January 13, 2009
Sports Fitness From A to Z, 3
Core strength is no doubt the weakest link on most athlete's bodies (and people in general)....Why? Because most spend too much time strengthening the limbs (arm and legs)....
Strength training should be just the opposite....stabilize and strengthen the core first (where all movement begins) and the limbs last.....show me an athlete with a strong, explosive core and I'll show you an athlete who will excel over her or his opponent......
If you have trouble maintaining your speed during the late stages of a game, you probably have a "core weakness" problem.
Core strength is important to help you remain strong and upright when you are running, especially when you are tired....adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state. The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).
Low back injuries and other injuries of the shoulder girdle and torso are usually related to "weak core muscles" or "postural problems."
One painful and slow-healing injury that many athletes suffer is the oblique muscle strain or pull. This type of injury is usually incurred when doing a twisting or rotating movement such as swinging a bat/racket, rotating explosively, etc. The obliques are part of your core and can be strengthened with exercises like planks and medicine ball exercises.
Don't ignore the core!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Strength training should be just the opposite....stabilize and strengthen the core first (where all movement begins) and the limbs last.....show me an athlete with a strong, explosive core and I'll show you an athlete who will excel over her or his opponent......
If you have trouble maintaining your speed during the late stages of a game, you probably have a "core weakness" problem.
Core strength is important to help you remain strong and upright when you are running, especially when you are tired....adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state. The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).
Low back injuries and other injuries of the shoulder girdle and torso are usually related to "weak core muscles" or "postural problems."
One painful and slow-healing injury that many athletes suffer is the oblique muscle strain or pull. This type of injury is usually incurred when doing a twisting or rotating movement such as swinging a bat/racket, rotating explosively, etc. The obliques are part of your core and can be strengthened with exercises like planks and medicine ball exercises.
Don't ignore the core!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Monday, January 12, 2009
Sports Fitness From A to Z, 2
Balance. If you want to be a better athlete, you have to improve your dynamic balance.....along with power, great dynamic balance is a physical attribute that you must have as a player....
The best running backs, tennis players, basketball players, shortstops, etc. all have great dynamic balance. Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. Quickness and agility drills will help you improve dynamic balance while not wasting motion. As with all training, balance can be improved by creating challenging training environments.
Kinesthetic awareness, or the ability to know where your body parts are in 3-dimensional space, is required for all movement. This is especially true for athletes.
You can be trained to improve proprioception (joint and limb position sense) without using all of the fancy gadgets on the market today. Better proprioception brings about better balance and reduced risk of injuries for you. Balance training also improves your core strength. Balance exercises should closely mimic those actions required by your sport.
Good balance exercises are one-legged exercises, exercises performed on different surfaces, exercises performed with eyes closed and a host of sports agility drills. Some athletes also use ballet to improve balance.
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
The best running backs, tennis players, basketball players, shortstops, etc. all have great dynamic balance. Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. Quickness and agility drills will help you improve dynamic balance while not wasting motion. As with all training, balance can be improved by creating challenging training environments.
Kinesthetic awareness, or the ability to know where your body parts are in 3-dimensional space, is required for all movement. This is especially true for athletes.
You can be trained to improve proprioception (joint and limb position sense) without using all of the fancy gadgets on the market today. Better proprioception brings about better balance and reduced risk of injuries for you. Balance training also improves your core strength. Balance exercises should closely mimic those actions required by your sport.
Good balance exercises are one-legged exercises, exercises performed on different surfaces, exercises performed with eyes closed and a host of sports agility drills. Some athletes also use ballet to improve balance.
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Friday, January 9, 2009
Sports Fitness From A to Z, 1
A is for ATTITUDE.....positive attitude and work ethic will take you far in athletics...a negative attitude and laziness will take you nowhere in athletics...
After high school sports, the talent really starts to even out....the players who work the hardest and keep a great attitude usually go the farthest---some to the professional leagues.....coaches love hard-working players with great attitudes and they hate the opposite type of players.
If you have been sliding by on your talent, wake up before its too late! Talent will only take you so far in sports. And there will be many players who are physically better than you----but don't let 'em outwork you!
Preparation and hard work will also give you or your team one of the most important ingredients it takes to succeed---CONFIDENCE! Self confidence takes away much of the anxiety that comes with competing on a high level. Self confidence allows you to enjoy the sport and compete to win."
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
After high school sports, the talent really starts to even out....the players who work the hardest and keep a great attitude usually go the farthest---some to the professional leagues.....coaches love hard-working players with great attitudes and they hate the opposite type of players.
If you have been sliding by on your talent, wake up before its too late! Talent will only take you so far in sports. And there will be many players who are physically better than you----but don't let 'em outwork you!
Preparation and hard work will also give you or your team one of the most important ingredients it takes to succeed---CONFIDENCE! Self confidence takes away much of the anxiety that comes with competing on a high level. Self confidence allows you to enjoy the sport and compete to win."
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Thursday, January 8, 2009
Don't Get Too Fat During The Offseason
You don't have to get fat just because you are recuperating and resting after a long season! You can still follow your sports nutrition plan!
"Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!"
And, you can stay active (active rest) by doing things you enjoy such as golf, basketball, racquetball, etc. The point is this: don't get too out of shape during offseason and you'll ready for training camp!
You've worked hard to blast the body fat....don't slide back!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
"Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!"
And, you can stay active (active rest) by doing things you enjoy such as golf, basketball, racquetball, etc. The point is this: don't get too out of shape during offseason and you'll ready for training camp!
You've worked hard to blast the body fat....don't slide back!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Wednesday, January 7, 2009
The Season Is Over.....Pamper and Strengthen Your Body
Most fall season athletes, like football players, are finished with the season. Now is the time to rest, recuperate and rehab your body.......this step is important----don't overlook it! Nagging injuries could "spill over" into the next season (s) and cause more injuries and degeneration!
This phase of your training prepares your body for the more intense phases to follow. General strength and conditioning is needed by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity. This means training with lighter weights and higher repetitions.
The heavier weight training and sport specific training will follow! All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
This phase of your training prepares your body for the more intense phases to follow. General strength and conditioning is needed by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity. This means training with lighter weights and higher repetitions.
The heavier weight training and sport specific training will follow! All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Monday, January 5, 2009
Improve Your Sports Power With Medicine Ball Workouts
Explosive power is many times more important than running speed. The ability to "get there quicker" helps you "make the play" or "beat your opponent to the spot."
Medicine ball workouts are great for increasing your power (especially full speed workouts).....with medicine balls it is easier to work your body in all 3 planes of motion.
It doesn't help you 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. Plyometric medicine ball exercises help you to increase power. Traditional barbell and dumbbell strength exercises don't allow you to move at the speeds necessary to improve power.
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Medicine ball workouts are great for increasing your power (especially full speed workouts).....with medicine balls it is easier to work your body in all 3 planes of motion.
It doesn't help you 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. Plyometric medicine ball exercises help you to increase power. Traditional barbell and dumbbell strength exercises don't allow you to move at the speeds necessary to improve power.
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Friday, January 2, 2009
Write Down What You Eat and Drink For 3 Days
That's right! Write down every thing you eat and drink for the next 3 days to see what your eating habits are really like.....then, compare it to your sports nutrition plan. This will help you start the New Year off on the right track when it comes to eating right!
One of the top problems I see with athletes that I take on as clients is---BAD FOOD INTAKE! A steady diet of fast food or skipping breakfast won't help your sports performance---especially in the late stages of games.
Start eating right at the earliest age possible for your health and sports performance. Many young athletes don't know how or what they should be eating. They are more than regular students. They are student-athletes burning alot of calories during the day. So, it is not uncommon for a 14 year old athlete to need at least 4000 calories a day (and maybe more if trying to build muscle and gain weight).
More than anyone, athletes physically depend on their bodies to succeed. And, its been proven that you won't be mentally sharp if your nutrition is lacking. And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
One of the top problems I see with athletes that I take on as clients is---BAD FOOD INTAKE! A steady diet of fast food or skipping breakfast won't help your sports performance---especially in the late stages of games.
Start eating right at the earliest age possible for your health and sports performance. Many young athletes don't know how or what they should be eating. They are more than regular students. They are student-athletes burning alot of calories during the day. So, it is not uncommon for a 14 year old athlete to need at least 4000 calories a day (and maybe more if trying to build muscle and gain weight).
More than anyone, athletes physically depend on their bodies to succeed. And, its been proven that you won't be mentally sharp if your nutrition is lacking. And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Thursday, January 1, 2009
Start Your Year Right With Sports Fitness Hut's Training!
Improve strength, build muscle mass, improve power, increase speed and dynamic balance with Sports Fitness Hut's Fat Blaster Athletic Power Training System!
We all want that body! What body, you ask? That cut, ripped, lean, toned, etc. body! There are many different words for it and we want varying degrees of that body type.
Bodybuilders are probably the most extreme when it comes to "getting cut" for competition. Athletes need the lean body type to compete at a high level. Others want the lean body type because it looks good. For everyone, the lean body type will bring good health which is the most important thing!
At My Fitness Hut (includes Her Fitness Hut and Sports Fitness Hut), I have designed all of my exercise programs based on a Fat Blaster Athletic Training System. Why? Here are the reasons:
1) There is not a better or faster way to sculpt your body. You also get superior heart health. Research and my personal experience backs this up. Just look at an athlete's body.
There are varying degrees of athletic training---some techniques are more intense than others. I TAILOR THE PROGRAM TO YOUR SPORT AND FITNESS LEVEL.
2) I am a former NCAA Division I athlete, so I'm not playing a guessing game when it comes to this type of training. I use research, evidence and real-life experience to develop training programs.
3) Forget about weight loss/gain and concentrate on FAT LOSS. Building lean muscle mass will BURN THE FAT and permanently SPEED UP YOUR METABOLISM. The weight loss or gain will take care of itself. And you will be a better athlete. You could say Your Fitness Hut. It is about YOU and what YOU REALLY WANT! Don't let fear stop you from reaching your sports fitness goals!
4) It doesn't require marathon training sessions. We all have a tight schedule. No training session last longer than 1 hour and some sessions are as short as 30 minutes.
Start taking steps now to improve your athletic success on the field or court!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
We all want that body! What body, you ask? That cut, ripped, lean, toned, etc. body! There are many different words for it and we want varying degrees of that body type.
Bodybuilders are probably the most extreme when it comes to "getting cut" for competition. Athletes need the lean body type to compete at a high level. Others want the lean body type because it looks good. For everyone, the lean body type will bring good health which is the most important thing!
At My Fitness Hut (includes Her Fitness Hut and Sports Fitness Hut), I have designed all of my exercise programs based on a Fat Blaster Athletic Training System. Why? Here are the reasons:
1) There is not a better or faster way to sculpt your body. You also get superior heart health. Research and my personal experience backs this up. Just look at an athlete's body.
There are varying degrees of athletic training---some techniques are more intense than others. I TAILOR THE PROGRAM TO YOUR SPORT AND FITNESS LEVEL.
2) I am a former NCAA Division I athlete, so I'm not playing a guessing game when it comes to this type of training. I use research, evidence and real-life experience to develop training programs.
3) Forget about weight loss/gain and concentrate on FAT LOSS. Building lean muscle mass will BURN THE FAT and permanently SPEED UP YOUR METABOLISM. The weight loss or gain will take care of itself. And you will be a better athlete. You could say Your Fitness Hut. It is about YOU and what YOU REALLY WANT! Don't let fear stop you from reaching your sports fitness goals!
4) It doesn't require marathon training sessions. We all have a tight schedule. No training session last longer than 1 hour and some sessions are as short as 30 minutes.
Start taking steps now to improve your athletic success on the field or court!
Need more sports training tips? Subscribe to my Sports Performance Tips eNewsletter and get my Free eBook, "10 'Must Know' Speed Training Tips!"
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!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
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