I was watching a high school track team practice last week and I noticed that many of the runners ran tight and rigid.....that type of running style will slow you down...
Part of the correct running mechanics includes running relaxed! Besides helping you run faster, relaxing will help you avoid injuries.
Here are some pointers to help you relax your running style:
1. Do a dynamic warmup before your workout or game. A dynamic warmup will prepare your body best for practice or games. Do static stretches after your workout or game (when muscles are warm) to increase your range of motion.
2. Make sure your "power center" is flexible. An athlete's "power center" consists of the glutes, hips, quadriceps and hamstrings.
3. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings. Check out my eBook, "Sports Fitness Hut's Hips and Glutes Training Guide for Athletes!"
4. When you run, remember to relax your face, shoulders, arms and torso. You want your body to work like a "well oiled machine."
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, February 27, 2009
Wednesday, February 25, 2009
Improve Sports Power
Getting stronger and stronger won't help you much if your power (how fast your muscles can produce force) doesn't improve......power improvement also improves your running speed.....
Here are 2 tips to improve your sports power:
1. Do your exercises in a standing position because most athletic movements are done standing and moving....you will also work all the trunk and hip stabilizer muscles and not just the abdominals.
Your core muscles are crucial for power movements like throwing, jumping and hitting. Many players lose power because of weak cores. For example, when throwing, power must transfer from the legs through the core to the arm.
2. Your training program needs to include exercises in all 3 planes of motion since sports movements happen in all 3 planes. This would include your sports specific exercises.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Here are 2 tips to improve your sports power:
1. Do your exercises in a standing position because most athletic movements are done standing and moving....you will also work all the trunk and hip stabilizer muscles and not just the abdominals.
Your core muscles are crucial for power movements like throwing, jumping and hitting. Many players lose power because of weak cores. For example, when throwing, power must transfer from the legs through the core to the arm.
2. Your training program needs to include exercises in all 3 planes of motion since sports movements happen in all 3 planes. This would include your sports specific exercises.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, February 24, 2009
Strengthen Lower Back And Prolong Playing Career
More than one athlete has problems and injuries to the lower back......80% of the athletes that I take on as clients come with some type of low back problem....it is usually due to inadequate core strength....
Some things you can do to lessen your chances of low back injuries and prolong your playing career:
Isometric Core Exercises: planks, bridges, supermans, cobras
Dynamic Core Exercises: back extensions, standing back extension rope pull-thrus, various medicine ball exercises
Strength Exercises: Squats, good mornings and deadlift. Deadlift (pictured above) is the best exercise to increase muscle thickness in your lower back.
Flexibility Tests: You need to take these flexibility test:
The sit and reach test measures the flexibility of the lower back and hamstrings.
The trunk rotation test measures trunk (torso) and shoulder flexibility.
Dynamic Flexibility: medicine ball side toss and standing trunk twists (with resistance also)
Protect and strengthen your lower back.....you won't be sorry!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Some things you can do to lessen your chances of low back injuries and prolong your playing career:
Isometric Core Exercises: planks, bridges, supermans, cobras
Dynamic Core Exercises: back extensions, standing back extension rope pull-thrus, various medicine ball exercises
Strength Exercises: Squats, good mornings and deadlift. Deadlift (pictured above) is the best exercise to increase muscle thickness in your lower back.
Flexibility Tests: You need to take these flexibility test:
The sit and reach test measures the flexibility of the lower back and hamstrings.
The trunk rotation test measures trunk (torso) and shoulder flexibility.
Dynamic Flexibility: medicine ball side toss and standing trunk twists (with resistance also)
Protect and strengthen your lower back.....you won't be sorry!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, February 23, 2009
The NFL Combine and the 40 Yard Dash
Millions of dollars can be lost by a player who runs a 4.6 second forty yard dash instead of a 4.4 second dash....This event is part of the "interview" process that invited players go through at the NFL Combine.....
To get your best time in the 40 yard dash, you need an explosive start to accelerate as quickly as possible.....there are correct techniques to improving your running speed....maybe you'll need those techniques at the NFL Combine one day (or for some other sport)!
Just last summer, a middle school client decreased his 40 yard dash time by 2 tenths of a second! That's a huge improvement! Imagine yourself improving your 40 yard dash time from 4.5 seconds to 4.3 seconds! The NCAA Division I coaches would take notice of you in a hurry!
Get FASTER, SOONER!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
To get your best time in the 40 yard dash, you need an explosive start to accelerate as quickly as possible.....there are correct techniques to improving your running speed....maybe you'll need those techniques at the NFL Combine one day (or for some other sport)!
Just last summer, a middle school client decreased his 40 yard dash time by 2 tenths of a second! That's a huge improvement! Imagine yourself improving your 40 yard dash time from 4.5 seconds to 4.3 seconds! The NCAA Division I coaches would take notice of you in a hurry!
Get FASTER, SOONER!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, February 20, 2009
Get Faster, Sooner!
I talked yesterday about how your lower legs can provide 20% to 25% of the power needed for an explosive start.....
Before you can get the leg power, you need the leg strength.....Chris used Sports Fitness Hut's workouts to increase his calf size by 2.5 inches in just 3 months!
Explosive starts can be the difference in you making the play or winning the race. When you plan your workout routine, include more lower leg exercises....
Get FASTER, SOONER!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Before you can get the leg power, you need the leg strength.....Chris used Sports Fitness Hut's workouts to increase his calf size by 2.5 inches in just 3 months!
Explosive starts can be the difference in you making the play or winning the race. When you plan your workout routine, include more lower leg exercises....
Get FASTER, SOONER!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, February 12, 2009
Feed Your Muscles Before Bedtime
Your body is your castle as an athlete. Stop your muscles from breaking down (catabolizing) while you sleep 7-8 hours........when your body is fasting, your muscles will take the hit....
Protein-based drinks are good for this purpose.....a great slow-digesting protein powder to use is casein (fast-digesting whey protein is good for pre- and post-workout nutrition).
Casein protein powder drinks consumed before bedtime and between meals delivers a steady supply of amino acids needed to stop muscle breakdown. Casein is insoluble in liquid causing it to digest slowly.
Eat like an athlete!
Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Protein-based drinks are good for this purpose.....a great slow-digesting protein powder to use is casein (fast-digesting whey protein is good for pre- and post-workout nutrition).
Casein protein powder drinks consumed before bedtime and between meals delivers a steady supply of amino acids needed to stop muscle breakdown. Casein is insoluble in liquid causing it to digest slowly.
Eat like an athlete!
Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, February 11, 2009
Lateral Bounding Drills Improve Speed And Athleticism
Lateral bounding (with proper footwork) during a game and explosively continuing with the play will separate you from the competition.
How many times have you seen a linebacker, running back, shortstop, soccer defender or basketball player bound laterally and accelerate past the opponent? High level athletes have excellent lateral speed.
Lateral bounding is a progression from lateral lunges that requires you to practice lateral movement at game-time speed.
Do not progress to full-speed lateral bounding until the proper mechanics are achieved with lateral lunges. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury.
When's the last time you worked to improve your lateral speed and explosion?
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
How many times have you seen a linebacker, running back, shortstop, soccer defender or basketball player bound laterally and accelerate past the opponent? High level athletes have excellent lateral speed.
Lateral bounding is a progression from lateral lunges that requires you to practice lateral movement at game-time speed.
Do not progress to full-speed lateral bounding until the proper mechanics are achieved with lateral lunges. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury.
When's the last time you worked to improve your lateral speed and explosion?
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, February 9, 2009
Improve Your Footwork, Become A Better Athlete
Many games are won and lost by players being out of position on defense and offense....alot of this is because of "poor footwork."
The good thing is that you can work on your footwork and agility every day.....you can become quicker and more efficient with your footwork...try these drills:
1. jump rope (one foot, two feet, slalom, Ali shuffle, backpedal)
2. speed ladder drills
3. cariocas, tapiocas, back pedals, shuffles, toe taps
4. hip turn and hip flexibility drills (like leg swings)
The list goes on and on.....you get the idea.....don't let anyone outwork you!
What are you doing to improve your footwork and become a better athlete? Let us know!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
The good thing is that you can work on your footwork and agility every day.....you can become quicker and more efficient with your footwork...try these drills:
1. jump rope (one foot, two feet, slalom, Ali shuffle, backpedal)
2. speed ladder drills
3. cariocas, tapiocas, back pedals, shuffles, toe taps
4. hip turn and hip flexibility drills (like leg swings)
The list goes on and on.....you get the idea.....don't let anyone outwork you!
What are you doing to improve your footwork and become a better athlete? Let us know!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, February 5, 2009
Improve Range Of Motion By Doing Exercises Correctly
The other day, I saw a guy doing a bench press set by moving the weight half way down and back up to the top......he is cutting off his range of motion and limiting his strength throughout the entire range of motion by doing the bench press this way.....he is also limiting his flexibility by doing the bench press half-way.....
You should know that the toughest part of the lift on bench press is from the chest to half-way up....so, you can lift more weight by not taking the weight all the way down to your chest! Lifting more weight by not doing the exercise correctly should not be your goal!
Unless you are rehabbing an injury and trying to restore full range of motion, you should do all exercises with full range of motion! Don't cheat yourself!
Do strength exercises, power exercises, bodyweight exercises, flexibility exercises, etc. with full range of motion. It will make you a better athlete! Don't take shortcuts!
Do you have questions about how to do an exercise? Let me know!
Train hard and smart!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
You should know that the toughest part of the lift on bench press is from the chest to half-way up....so, you can lift more weight by not taking the weight all the way down to your chest! Lifting more weight by not doing the exercise correctly should not be your goal!
Unless you are rehabbing an injury and trying to restore full range of motion, you should do all exercises with full range of motion! Don't cheat yourself!
Do strength exercises, power exercises, bodyweight exercises, flexibility exercises, etc. with full range of motion. It will make you a better athlete! Don't take shortcuts!
Do you have questions about how to do an exercise? Let me know!
Train hard and smart!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, February 4, 2009
Dynamic Balance and Vision Performance Wins Super Bowl
The Super Bowl winning touchdown play showed us what dynamic balance, coordination and vision performance is all about.....Santonio Holmes made the incredible touchdown catch with a combination of all three....
What you might not know is that he missed a similar pass thrown his way on the previous play....I listened to his post-game interview and he explained that he missed the pass because he was concentrating too much on getting his feet down....he thought he had lost the game for his team.....until the very next play....
According to Holmes, he never jumped on the winning pass catch...instead, he coordinated his dynamic balance, hand-eye coordination and athletic ability to haul in the pass! Game over!
Holmes practices these techniques over and over and it paid off with a Super Bowl ring for him and the team! Great catch kid (and great throw)! Go to Disneyworld!
Read my articles about dynamic balance and vision performance.....you need both to perform at a high level in your sport! And, you can practice to improve both!
Train hard and smart!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
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
Sports Fitness Hut
What you might not know is that he missed a similar pass thrown his way on the previous play....I listened to his post-game interview and he explained that he missed the pass because he was concentrating too much on getting his feet down....he thought he had lost the game for his team.....until the very next play....
According to Holmes, he never jumped on the winning pass catch...instead, he coordinated his dynamic balance, hand-eye coordination and athletic ability to haul in the pass! Game over!
Holmes practices these techniques over and over and it paid off with a Super Bowl ring for him and the team! Great catch kid (and great throw)! Go to Disneyworld!
Read my articles about dynamic balance and vision performance.....you need both to perform at a high level in your sport! And, you can practice to improve both!
Train hard and smart!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
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
Sports Fitness Hut
Tuesday, February 3, 2009
Practice Running Slow, You Will Get Slower!
I was asking a client last week about running exercises they were doing in school athletics to improve running speed......the answer was disappointing and typical....
Some of the running drills were:
1. mile runs
2. stadium steps for endurance
3. gasers for conditioning
"Did you run any sprints?" "No." Guess what? Those athletes aren't getting any faster....they are just basically running for conditioning.
Conditioning has its place.....but if you want to get faster, you have to train fast.....that means sprinting drills with enough recovery time to run each sprint full speed. About 1 minute of recovery time is needed for each 10 yards sprinted (50 yard sprints need about 5 minutes recovery time).
Running sprints after practice won't get the job done either....players are too tired at this point to give maximum effort. So, coaches, do your sprinting drills at the beginning of practice when your players are fresh.
Train hard and smart to get faster!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Some of the running drills were:
1. mile runs
2. stadium steps for endurance
3. gasers for conditioning
"Did you run any sprints?" "No." Guess what? Those athletes aren't getting any faster....they are just basically running for conditioning.
Conditioning has its place.....but if you want to get faster, you have to train fast.....that means sprinting drills with enough recovery time to run each sprint full speed. About 1 minute of recovery time is needed for each 10 yards sprinted (50 yard sprints need about 5 minutes recovery time).
Running sprints after practice won't get the job done either....players are too tired at this point to give maximum effort. So, coaches, do your sprinting drills at the beginning of practice when your players are fresh.
Train hard and smart to get faster!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
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