Improve your sports speed by doing the following:
1. Improve your core strength.
2. Get more overall body strength.
3. Improve lower body strength and power.
4. Perfect your running mechanics.
5. Improve your quickness, acceleration speed, change-of-direction speed, closing speed, speed endurance, speed strength, backwards speed and top end speed.
6. Improve your power (rate-of-force production).
Also, read my Article Series--Run Faster!
Check out Sports Fitness Hut's workouts to help you accomplish your goals!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Friday, August 28, 2009
Thursday, August 27, 2009
Core Strength Stabilizes The Spine
Stabilize your spine with adequate core strength. Stop thinking so much about your "6-pack abs" and work on the things that will make you a better athlete and protect you from injury! The strength of the "deep stabilizing core muscles" is 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!
Wednesday, August 26, 2009
Speed Ladder Drills
Use speed ladder drills to improve quickness and agility. A player rarely reaches maximum speed during game competition. Having great change-of-direction speed (agility with quickness) allows you to beat your opponent "to the spot" or recover from mistakes in positioning.
How many times have you seen a player with "not great speed" repeatedly make plays to help the team win. This is not an accident. You can improve your change-of-direction speed with proper training. Read my post that discusses change-of-direction speed in detail.
You can also improve quickness by improving your reaction time. You do this by training to make the right choices as quickly as possible. You can practice reacting to sight or sound cues.
To physically improve your quickness, ladder drills are great for improving footwork. The drills should be done with maximum effort to mimic game-time situations.
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!
How many times have you seen a player with "not great speed" repeatedly make plays to help the team win. This is not an accident. You can improve your change-of-direction speed with proper training. Read my post that discusses change-of-direction speed in detail.
You can also improve quickness by improving your reaction time. You do this by training to make the right choices as quickly as possible. You can practice reacting to sight or sound cues.
To physically improve your quickness, ladder drills are great for improving footwork. The drills should be done with maximum effort to mimic game-time situations.
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, August 25, 2009
Speed Strength Is The Key To Speed and Power
Speed strength, or how fast your muscles can produce force, is the key to improving your speed and power. Just getting stronger will not continually improve your speed and power. You must train your muscles to move faster with the correct motions.
Here are some ways to train your muscles to move faster:
1. Sprinting with maximum effort. You have to train fast to get faster!
2. Do plyometric exercises.
3. Do weight training exercises at full speed.
4. Build muscle mass, especially bulky fast twitch muscle fibers.
5. Improve your dynamic flexibility so your body can move efficiently.
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!
Here are some ways to train your muscles to move faster:
1. Sprinting with maximum effort. You have to train fast to get faster!
2. Do plyometric exercises.
3. Do weight training exercises at full speed.
4. Build muscle mass, especially bulky fast twitch muscle fibers.
5. Improve your dynamic flexibility so your body can move efficiently.
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, August 24, 2009
Improve Sports Power
Improve your sports power with high speed exercises. Powerful athletic movements initiate with or transfer through your core area.
For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm. This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a POWER SHORTAGE!
Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.
For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.
Core exercises (all exercises for that matter) should be performed in all 3 planes of motion (sagittal, frontal, transverse) since athletic movements occur in all 3 planes of motion.
Many medicine ball exercises such as throws, rotational passes and wood chops engage the core and total body in all planes of motion.
What have you been doing to improve your core strength and arm speed?
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!
For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm. This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a POWER SHORTAGE!
Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.
For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.
Core exercises (all exercises for that matter) should be performed in all 3 planes of motion (sagittal, frontal, transverse) since athletic movements occur in all 3 planes of motion.
Many medicine ball exercises such as throws, rotational passes and wood chops engage the core and total body in all planes of motion.
What have you been doing to improve your core strength and arm speed?
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, August 21, 2009
Improve Your Golf Game
If you want to swing your golf club with more power (club head speed), then you need to do the right kind of training!
Golfers have not traditionally been "workout warriors" in the weight room. Thanks to golfers like Tiger Woods (a huge advocate of strength training), more golfers are seeking the benefits of strength training for their sport. Strength training not only makes golfers better players, but it also decreases injury recovery time and/or prevents injuries.
Low back pain and various other trunk-related injuries are common to amateur and pro golfers. Since the golf swing is one of the most explosive and biomechanically complex movements in sports, a player needs to follow a golf-specific strength and conditioning program. Failure to do so will inevitably lead to injuries.
With this workout, you will improve core strength, muscle endurance/strength, flexibility, balance, range of motion and power. You will be the best golfer you can be (whatever that may be).
Core training is the foundation that improves your overall golfing game. The greater your core strength, the greater your extremity (limbs) strength and power will be. Posture, flexibility, strength, balance, stability and power will all be enhanced with a strong core.
Flexibility will increase joint range of motion which increases your club swing range and time for generation of force.
Strength alone will not do much to improve your club head speed. All the components work together to transfer the power generated in your lower body to your trunk, to your arms and finally to the club head.
Finally, strength and conditioning (which includes cardio training) will allow you to have the muscle endurance you need to finish those golfing rounds on a strong note. Golfers, a great golf game starts with conditioning!
Sports Fitness Hut is here to help your golf game......with Sports Fitness Hut's Golf Power Workout! Get your copy now!
"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!"
Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get my Free NEW eBook, "10 'Must Know' Speed Training Tips!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Golfers have not traditionally been "workout warriors" in the weight room. Thanks to golfers like Tiger Woods (a huge advocate of strength training), more golfers are seeking the benefits of strength training for their sport. Strength training not only makes golfers better players, but it also decreases injury recovery time and/or prevents injuries.
Low back pain and various other trunk-related injuries are common to amateur and pro golfers. Since the golf swing is one of the most explosive and biomechanically complex movements in sports, a player needs to follow a golf-specific strength and conditioning program. Failure to do so will inevitably lead to injuries.
With this workout, you will improve core strength, muscle endurance/strength, flexibility, balance, range of motion and power. You will be the best golfer you can be (whatever that may be).
Core training is the foundation that improves your overall golfing game. The greater your core strength, the greater your extremity (limbs) strength and power will be. Posture, flexibility, strength, balance, stability and power will all be enhanced with a strong core.
Flexibility will increase joint range of motion which increases your club swing range and time for generation of force.
Strength alone will not do much to improve your club head speed. All the components work together to transfer the power generated in your lower body to your trunk, to your arms and finally to the club head.
Finally, strength and conditioning (which includes cardio training) will allow you to have the muscle endurance you need to finish those golfing rounds on a strong note. Golfers, a great golf game starts with conditioning!
Sports Fitness Hut is here to help your golf game......with Sports Fitness Hut's Golf Power Workout! Get your copy now!
"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!"
Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get my Free NEW eBook, "10 'Must Know' Speed Training Tips!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Thursday, August 20, 2009
Plyometric Exercises Improves Your Power
Plyometric exercises will help you improve your sports power. The training exercises should mimic the movements in your sport (mechanical, physiological and metabolic similarity).
Safety concerns during plyometric training are:
1. Proper footwear for the athlete
2. Proper training surfaces (hard surfaces should be avoided)
3. Program design and supervision by a fitness professional
Early training in plyometrics should focus on good technique and landing form. Speed of execution should start only after you have learned proper technique. Failure to follow this protocol will almost certainly lead to injuries. Here are some popular plyometric exercises:
Kneeling Two-Armed Chest Pass
Squat Jump
Two Armed Wall Pass
Broad(Long) Jump
Tuck Jumps
There are literally dozens of plyometric drills and exercises that can be tailored to your sport and position played. Bigger, faster and stronger! Every athlete wants this to happen. Don't rush the strength and power building process!
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!
Safety concerns during plyometric training are:
1. Proper footwear for the athlete
2. Proper training surfaces (hard surfaces should be avoided)
3. Program design and supervision by a fitness professional
Early training in plyometrics should focus on good technique and landing form. Speed of execution should start only after you have learned proper technique. Failure to follow this protocol will almost certainly lead to injuries. Here are some popular plyometric exercises:
Kneeling Two-Armed Chest Pass
Squat Jump
Two Armed Wall Pass
Broad(Long) Jump
Tuck Jumps
There are literally dozens of plyometric drills and exercises that can be tailored to your sport and position played. Bigger, faster and stronger! Every athlete wants this to happen. Don't rush the strength and power building process!
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, August 19, 2009
Explosive Dumbbell Calf Raises Improves Speed And Power
Explosive dumbbell calf raises will improve your speed and power. The lower legs can provide 20% to 25% of the power needed for an explosive start. And, explosive starts can be the difference in you making the play or winning the race.
Do 3-4 sets of 25 repetitions as fast as you can. Use your toes/balls of feet to explode upward with each repetition to retrain your calf muscles to move faster.
Don't use momentum to bounce up and down. Bouncing won't generate the force you need to improve speed strength in your calf muscles.
You can work the calf muscles more frequently than other muscle groups (up to 4 times a week) because they recover faster.
I have the sports speed training techniques you need! Get your copy of "Sports Fitness Hut's Speed Training For Athletes!"
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Do 3-4 sets of 25 repetitions as fast as you can. Use your toes/balls of feet to explode upward with each repetition to retrain your calf muscles to move faster.
Don't use momentum to bounce up and down. Bouncing won't generate the force you need to improve speed strength in your calf muscles.
You can work the calf muscles more frequently than other muscle groups (up to 4 times a week) because they recover faster.
I have the sports speed training techniques you need! Get your copy of "Sports Fitness Hut's Speed Training For Athletes!"
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Tuesday, August 18, 2009
Medicine Ball Side Lunge
The medicine ball side lunge exercise works the often neglected frontal plane (lateral movement) of motion.
The medicine ball side lunge forces you to decelerate movement through one hip at a time, placing greater emphasis on the gluteals and hamstrings. It trains you to move correctly in the lateral direction. Many knee ACL injuries occur when athletes place too much stress on their knees and not enough stress on their hips during deceleration. In other words, the hips are often under-used during sports activities.
You will improve your lateral speed and power only if you have adequate strength in the frontal plane of motion.
Get your Sports Fitness Hut "March Madness" Medicine Ball Power Workout today and get your "GAME ON!"
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
The medicine ball side lunge forces you to decelerate movement through one hip at a time, placing greater emphasis on the gluteals and hamstrings. It trains you to move correctly in the lateral direction. Many knee ACL injuries occur when athletes place too much stress on their knees and not enough stress on their hips during deceleration. In other words, the hips are often under-used during sports activities.
You will improve your lateral speed and power only if you have adequate strength in the frontal plane of motion.
Get your Sports Fitness Hut "March Madness" Medicine Ball Power Workout today and get your "GAME ON!"
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Monday, August 17, 2009
Standing Arm Pump Speed Drill
Use the standing arm pump speed drill to help you run faster. This drill will help you develop quick and powerful arm movements. It also stretches and strengthens your arms.
I have seen many athletes not pump their arms fast enough or properly when running....pumping your arms fast, especially at the start, helps you accelerate faster. Accelerating to your top speed faster can help you "make the play" or "win the race."
1. Stand and pump your arms as fast as you can with control.
2. Use the shoulders (and not the elbows) to pump your arms as fast as possible. The hands should be relaxed in unballed fists.
3. Move each arm as one piece with the elbow bent at 90 degrees. Arm action should be straight forward, up and down and never flailing side to side.
4. Keep your shoulders relaxed and head up looking straight ahead. Keep your chest spread and the lower back locked in.
Running mechanics are critical to improve your speed. Part of the running mechanics is properly pumping your arms. I have seen more than one athlete run with little or no use of the arm pump. This is a big mistake!
I have the sports speed training techniques you need! Get your copy of "Sports Fitness Hut's Speed Training For Athletes!"
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
I have seen many athletes not pump their arms fast enough or properly when running....pumping your arms fast, especially at the start, helps you accelerate faster. Accelerating to your top speed faster can help you "make the play" or "win the race."
1. Stand and pump your arms as fast as you can with control.
2. Use the shoulders (and not the elbows) to pump your arms as fast as possible. The hands should be relaxed in unballed fists.
3. Move each arm as one piece with the elbow bent at 90 degrees. Arm action should be straight forward, up and down and never flailing side to side.
4. Keep your shoulders relaxed and head up looking straight ahead. Keep your chest spread and the lower back locked in.
Running mechanics are critical to improve your speed. Part of the running mechanics is properly pumping your arms. I have seen more than one athlete run with little or no use of the arm pump. This is a big mistake!
I have the sports speed training techniques you need! Get your copy of "Sports Fitness Hut's Speed Training For Athletes!"
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Wednesday, August 12, 2009
Strengthen Rhomboids With Bat Wing Exercise
Strengthen the oft-neglected rhomboid back muscles with the bat wing exercise. The rhomboids are located in the middle of your upper back. In general, people spend more time strengthening the frontside of the upper body than the backside of the upper body. This leads to muscle imbalances and injuries.
1. Lie down on your stomach (on a bench or swiss ball).
2. Start with the dumbbells on the ground and pull the dumbbells up to your rib cage. You will pull the dumbbells up only about 6-8 inches. Hold for 2 counts while squeezing your shoulder blades together.
Two popular exercises that target the lats are dumbbell rows and lat pulldowns. The bat wing exercise will target your rhomboids. Include this exercise more in your workouts.
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. Lie down on your stomach (on a bench or swiss ball).
2. Start with the dumbbells on the ground and pull the dumbbells up to your rib cage. You will pull the dumbbells up only about 6-8 inches. Hold for 2 counts while squeezing your shoulder blades together.
Two popular exercises that target the lats are dumbbell rows and lat pulldowns. The bat wing exercise will target your rhomboids. Include this exercise more in your workouts.
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, August 11, 2009
Standing Long Jump
The standing long jump (or broad jump) is a test of your explosive leg power. The NFL Combine uses the standing long jump as one of its test for athletes.
Use a soft athletic surface such as grass, astro-play or rubber floor to perform the long jump.
1. Stand behind a marked line.
2. Swing your arms back and bend your knees to propel your take-off.
3. Use a 2-footed take-off and landing. Jump as far as you can and land without falling backwards.
Your jump is measured from the take-off line to the nearest point of contact which is the back of the heels.
Results of your long jump:
Excellent:
Male, 8.5 ft. and above
Female, 6.5 ft. and above
Average:
Male, 7.5 ft.
Female, 5.5 ft.
Poor:
Male, 6.5 ft. and below
Female, 4.5 ft. and below
Include standing long jumps in your training to improve your leg power and running speed.
Get your copy of my eBook "Sports Fitness Hut's Speed Training for Athletes" to see a full discussion on speed training!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Use a soft athletic surface such as grass, astro-play or rubber floor to perform the long jump.
1. Stand behind a marked line.
2. Swing your arms back and bend your knees to propel your take-off.
3. Use a 2-footed take-off and landing. Jump as far as you can and land without falling backwards.
Your jump is measured from the take-off line to the nearest point of contact which is the back of the heels.
Results of your long jump:
Excellent:
Male, 8.5 ft. and above
Female, 6.5 ft. and above
Average:
Male, 7.5 ft.
Female, 5.5 ft.
Poor:
Male, 6.5 ft. and below
Female, 4.5 ft. and below
Include standing long jumps in your training to improve your leg power and running speed.
Get your copy of my eBook "Sports Fitness Hut's Speed Training for Athletes" to see a full discussion on speed training!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Monday, August 10, 2009
Build Athletic Power With Medicine Ball Workouts
Build your athletic power with more medicine ball workouts. No serious athletic training program would be complete without medicine ball work....the best athletes move naturally with little or no wasted motion...to do this, you MUST train your muscles with "natural movement patterns." Medicine ball exercises help you to do this....
Power can't be effectively transferred from your legs to your arms if your core is weak....athletic movements like jumping, swinging a bat, swinging a racket, rotating, turning, twisting, etc. can be "powerized" with full speed medicine ball training.
For example, the medicine ball rotational throw (pictured above)trains your body to move explosively while swinging, rotating, twisting or turning.
Training for strength and power is a comprehensive, systematic approach and it is much more than “gym science.” If you are a serious athlete, you need a program that continually challenges and improves your core strength!
Get your Athletic Abs Training System now!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Power can't be effectively transferred from your legs to your arms if your core is weak....athletic movements like jumping, swinging a bat, swinging a racket, rotating, turning, twisting, etc. can be "powerized" with full speed medicine ball training.
For example, the medicine ball rotational throw (pictured above)trains your body to move explosively while swinging, rotating, twisting or turning.
Training for strength and power is a comprehensive, systematic approach and it is much more than “gym science.” If you are a serious athlete, you need a program that continually challenges and improves your core strength!
Get your Athletic Abs Training System now!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Friday, August 7, 2009
Core Strength Gives Power When You're Fatigued
Core strength is important to "power you up" when you are fatigued late in the game!
One of the first signs of fatigue that I look for in an athlete is whether he or she can remain strong and upright towards the end of the game. If your core is weak, you will start to "bend over" and lose power and explosiveness when you run. Next, your arms will start to "flail" instead of pumping powerfully to fuel your running.
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).
If you are a serious athlete, you need a program that continually challenges and improves your core strength! You will lose power and speed during the game if you have a weak core area! Sports Fitness Hut's Athletic Abs Training System will give you the strong core that you need to compete!
This training system has 3 levels: basic, intermediate and advanced. So, you can progress at your own pace. This workout will also work perfectly with any Sports Fitness Hut full body strength workout program!
Get your Athletic Abs Training System now!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
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 first signs of fatigue that I look for in an athlete is whether he or she can remain strong and upright towards the end of the game. If your core is weak, you will start to "bend over" and lose power and explosiveness when you run. Next, your arms will start to "flail" instead of pumping powerfully to fuel your running.
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).
If you are a serious athlete, you need a program that continually challenges and improves your core strength! You will lose power and speed during the game if you have a weak core area! Sports Fitness Hut's Athletic Abs Training System will give you the strong core that you need to compete!
This training system has 3 levels: basic, intermediate and advanced. So, you can progress at your own pace. This workout will also work perfectly with any Sports Fitness Hut full body strength workout program!
Get your Athletic Abs Training System now!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Wednesday, August 5, 2009
Sports Fitness Hut's Speed and Power Camp
Sports Fitness Hut's Speed and Power Camp will help you improve your playing speed and sports power! Because you will rarely reach maximum speed during the game, playing speed is critical. No matter what sport you play, there are only 5 ways to improve playing speed:
1.Starting ability is critical. You can improve starting ability by practicing starts from 3-point, 4-point, standing and moving positions. At this point, it is important to accelerate to maximum speed (or as close as possible).
2. Increase your stride length. One good way to improve stride length is to effectively pump your arms as fast as possible. Leg strength and power also improve stride length.
3. Improve your stride rate (the number of steps you take per second). Leg strength and power improve stride rate. There is one running technique that is often overlooked.
One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction. The more force you apply to the ground, the more the ground will "give you power." When you run, don't lift your knee past your "thigh being parallel" to the ground.
This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors. In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.
4. Improve your speed endurance. Speed endurance will not make you faster but it will keep you from slowing down when you are fatigued after repeated sprints.
5. Improve your running mechanics. You should practice running mechanics every day.
Your goal should be to play the game faster than your opponent!
Get your copy of my eBook "Sports Fitness Hut's Speed Training for Athletes" to see a full discussion on speed training!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
1.Starting ability is critical. You can improve starting ability by practicing starts from 3-point, 4-point, standing and moving positions. At this point, it is important to accelerate to maximum speed (or as close as possible).
2. Increase your stride length. One good way to improve stride length is to effectively pump your arms as fast as possible. Leg strength and power also improve stride length.
3. Improve your stride rate (the number of steps you take per second). Leg strength and power improve stride rate. There is one running technique that is often overlooked.
One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction. The more force you apply to the ground, the more the ground will "give you power." When you run, don't lift your knee past your "thigh being parallel" to the ground.
This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors. In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.
4. Improve your speed endurance. Speed endurance will not make you faster but it will keep you from slowing down when you are fatigued after repeated sprints.
5. Improve your running mechanics. You should practice running mechanics every day.
Your goal should be to play the game faster than your opponent!
Get your copy of my eBook "Sports Fitness Hut's Speed Training for Athletes" to see a full discussion on speed training!
"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!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Tuesday, August 4, 2009
Leg Swings Improves Dynamic Flexibility
Leg swings are a great way to improve your dynamic flexibility, loosen your hips and make you a faster, more fluid athlete.
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.
Side Leg Swings
Front Leg Swings
Just swing your legs back and forth at least as high as your waistline. As you become more flexible, your legs will swing higher and more fluid.
Front and side leg swings are perfect to do before your sprint workouts. Try them out today!
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 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.
Side Leg Swings
Front Leg SwingsJust swing your legs back and forth at least as high as your waistline. As you become more flexible, your legs will swing higher and more fluid.
Front and side leg swings are perfect to do before your sprint workouts. Try them out today!
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, August 3, 2009
Medicine Ball Front Chop
The medicine ball front chop is a great full body core exercise that also works your lower body. Do this exercise at a moderate pace before progressing to full speed.
Building athletic core strength is important for athletes to avoid injury and increase power output. Do as many core exercises on your feet as you can to build an athletic core.
1. Start with your arms extended with the medicine ball overhead. Your feet should be slightly wider than shoulder width with your feet pointed slightly outward.
2. Squat down while moving the ball to the ground between your legs. Look straight ahead and brace your torso (as if taking a punch to the gut).
3. Extend your hips, contract your glutes and rise back up to the starting position. Repeat.
Get your Athletic Abs Training System now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
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!
Building athletic core strength is important for athletes to avoid injury and increase power output. Do as many core exercises on your feet as you can to build an athletic core.
1. Start with your arms extended with the medicine ball overhead. Your feet should be slightly wider than shoulder width with your feet pointed slightly outward.
2. Squat down while moving the ball to the ground between your legs. Look straight ahead and brace your torso (as if taking a punch to the gut).
3. Extend your hips, contract your glutes and rise back up to the starting position. Repeat.
Get your Athletic Abs Training System now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
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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