With the growth of select sports programs and sports specialization, young athletes are running into a big problem! They aren't getting enough sleep!
This affects everything they do---school, home life, social life and the sports they are dedicated to. Young people are playing on their school's team and their club team at the same time. That is alot of practices and games! It takes a toll on their bodies and minds.
And sports become more like work and less fun. Inadequate sleep affects growth patterns and school work. Parents, I'm talking to you. Your kid is probably not the next Derek Jeter or Tom Brady. And, even if she or he is a great athlete, there are no guarantees of future stardom. Allow your kid to play one sport at a time.
Kids want to slow down even if they don't say that to you. Here's a test for parents: before the next sport season starts, ask your kid if she or he wants to play that sport. Your kid may need a break from sports and say no to sports for a while!
Download your FREE 10-Minute Strength and Power Workouts now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
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Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, October 31, 2007
Tuesday, October 30, 2007
Response To Post Titled "Is Your Athlete SPARQ Ready?"
This is my response to Jason's comment on my post dated 10/24/07:
CrossFit Jason said...
"What are your thoughts about using the bench as a fitness test in football? Having a nice max bench is nice, but it doesn't seem functional to me, and I don't see how you can tell how good/skilled a football player is by looking at his bench press. Somethign involving pushing (similar to blocking) would make more sense, I'd think. Also, how is the SPARQ scored?"
My response:
This is a very good question. One of the primary tests required of athletes at the NFL scouting combine is how many times they can bench press 225 pounds. While this may show how much strength the player has, it says nothing about how good of a football player he is.
From my experience of playing football at the Division I level in college as a defensive back (my bench press max was 400 lbs.), a big-time bench press max had little to do with successfully playing the game. Speed, power, quickness, agility, acceleration, explosion, etc. were all more important than brute strength.
And on the occasions that bench press strength came into play, such as taking on a tight end, leverage and body positioning was more important than bench press strength. I know a former NFL lineman who started on 2 Super Bowl championship teams who said that leverage and positioning was more important than bench press strength. He should know.
When I train football players, I focus on building their full-body strength and endurance as a foundation for speed and power training. A big-time bench press max is not a bad thing, but I stress more importance on speed, power, quickness, agility, etc. using exercises that simulate game-time actions.
That's why SPARQ testing is a more reliable predictor of tangible athletic skills. SPARQ football testing procedures assign scores in the vertical jump, 40 yard dash, bench press and shuttle run. There is also a SPARQ Pro testing procedure that includes things such as vision and reaction tests. Individual and total scores can be compared to others in your sport to see how you measure up.
Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
CrossFit Jason said...
"What are your thoughts about using the bench as a fitness test in football? Having a nice max bench is nice, but it doesn't seem functional to me, and I don't see how you can tell how good/skilled a football player is by looking at his bench press. Somethign involving pushing (similar to blocking) would make more sense, I'd think. Also, how is the SPARQ scored?"
My response:
This is a very good question. One of the primary tests required of athletes at the NFL scouting combine is how many times they can bench press 225 pounds. While this may show how much strength the player has, it says nothing about how good of a football player he is.
From my experience of playing football at the Division I level in college as a defensive back (my bench press max was 400 lbs.), a big-time bench press max had little to do with successfully playing the game. Speed, power, quickness, agility, acceleration, explosion, etc. were all more important than brute strength.
And on the occasions that bench press strength came into play, such as taking on a tight end, leverage and body positioning was more important than bench press strength. I know a former NFL lineman who started on 2 Super Bowl championship teams who said that leverage and positioning was more important than bench press strength. He should know.
When I train football players, I focus on building their full-body strength and endurance as a foundation for speed and power training. A big-time bench press max is not a bad thing, but I stress more importance on speed, power, quickness, agility, etc. using exercises that simulate game-time actions.
That's why SPARQ testing is a more reliable predictor of tangible athletic skills. SPARQ football testing procedures assign scores in the vertical jump, 40 yard dash, bench press and shuttle run. There is also a SPARQ Pro testing procedure that includes things such as vision and reaction tests. Individual and total scores can be compared to others in your sport to see how you measure up.
Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, October 24, 2007
Is Your Athlete SPARQ Ready?
Did you know that one of the hottest trends for testing athletes is "testing for pure athletic ability." Hence the term SPARQ, which stands for SPEED, POWER, AGILITY, REACTION AND QUICKNESS. It is a rating of a person's athletic ability. For instance, Michael Vick had an incredible score of 103.89 on his SPARQ test. A very good score would be 100!
WHAT IS SPARQ?
It is simply a scientific and comprehensive measure of athleticism. It is used by coaches and scouts to assess athletic ability for players in sports such as baseball, basketball, football and soccer. Any player can train to improve his or her athletic ability. Here is a breakdown of what is tested in a particular sport:
Baseball/Fastpitch Softball - vertical jump, 30 yard dash, rotational power ball throw and shuttle.
Basketball - one-step vertical jump, 20 meter dash, 30 second endurance jump, overhead power ball throw and agility cone drill.
Football - vertical jump, 40 yard dash, power ball throw and shuttle.
I can help you to start tailoring your training regimen to get ready for SPARQ. More and more camps, coaches and scouts are adopting this impressive measurement tool. It is best to be ready for it.
Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
WHAT IS SPARQ?
It is simply a scientific and comprehensive measure of athleticism. It is used by coaches and scouts to assess athletic ability for players in sports such as baseball, basketball, football and soccer. Any player can train to improve his or her athletic ability. Here is a breakdown of what is tested in a particular sport:
Baseball/Fastpitch Softball - vertical jump, 30 yard dash, rotational power ball throw and shuttle.
Basketball - one-step vertical jump, 20 meter dash, 30 second endurance jump, overhead power ball throw and agility cone drill.
Football - vertical jump, 40 yard dash, power ball throw and shuttle.
I can help you to start tailoring your training regimen to get ready for SPARQ. More and more camps, coaches and scouts are adopting this impressive measurement tool. It is best to be ready for it.
Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, October 12, 2007
What is Plyometrics?
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 exercises help you to increase power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you the muscular and nervous system development needed to develop optimal power.
So how does plyometrics work? Primarily through the use of two components: 1) elasticity of the muscles and 2) the stretch shortening cycle.
Muscles can produce three types of contractions: eccentric (muscle lengthens and reduces force), isometric (length of muscle doesn't change and stabilizes force) and concentric (muscle shortens and produces force). The stretch shortening cycle produces more powerful concentric contractions.
Plyometric exercises always follow the same order: a landing phase, an amortization phase and the take off. The landing phase starts when the muscles start an eccentric contraction. The rapid eccentric contraction stretches the elastic component of the muscle and activates the stretch reflex.
A high level of eccentric strength is needed during the landing phase. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex. The amortization phase, the time on the ground, is the most important part of a plyometric exercise.
It represents the time between the landing and the take off and is critical for power development. If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.
Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises.
It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by you. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose the athlete to injury.
And finally, you should have good core and lower body strength to enhance the plyometric effect and reduce chances of injury.
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
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Sports Fitness Hut
Plyometric exercises help you to increase power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you the muscular and nervous system development needed to develop optimal power.
So how does plyometrics work? Primarily through the use of two components: 1) elasticity of the muscles and 2) the stretch shortening cycle.
Muscles can produce three types of contractions: eccentric (muscle lengthens and reduces force), isometric (length of muscle doesn't change and stabilizes force) and concentric (muscle shortens and produces force). The stretch shortening cycle produces more powerful concentric contractions.
Plyometric exercises always follow the same order: a landing phase, an amortization phase and the take off. The landing phase starts when the muscles start an eccentric contraction. The rapid eccentric contraction stretches the elastic component of the muscle and activates the stretch reflex.
A high level of eccentric strength is needed during the landing phase. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex. The amortization phase, the time on the ground, is the most important part of a plyometric exercise.
It represents the time between the landing and the take off and is critical for power development. If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.
Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises.
It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by you. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand. Concrete or other similar hard surfaces expose the athlete to injury.
And finally, you should have good core and lower body strength to enhance the plyometric effect and reduce chances of injury.
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Thursday, October 11, 2007
Practical Tips For Increasing Sports Speed
The timing of speed training is important. High intensity exercise such as speed work, interval training (high intensity to low intensity rotation), one-legged exercises, etc. should be performed at the beginning of your workouts when you are fresh.
Your body's neuromuscular system is highly fatigue-prone at high intensities. Performing these exercises in a fatigued state will compromise what you are trying to accomplish.
For example, if a coach had players doing speed work at the end of practice, general conditioning would probably be achieved rather than the desired increase in optimum speed development. Here are a few tips to make your speed training more successful:
1) Any speed workout should begin after a 10 minute dynamic warmup. Exercises such as butt-kickers, shuffles, high knees, cariocas, back pedals, medicine ball drills, etc. get your body ready for activity. Perform static flexibility stretches after your workout to bring your muscles back to normal length.
2) When training for speed, distance running should be kept to a minimum because it reduces explosiveness. You can condition for your sport by doing metabolic training, which is training that closely mimics your game-time competition.
3) You have to train fast in order to get faster. Do all of your speed drills with maximum effort. Training at less than maximum effort will not improve your speed. Take adequate rest breaks (usually 3-5 minutes between sets).
4) Focus on learning correct running mechanics before focusing on improving speed. You will never reach your full potential with faulty running mechanics.
5) Straight-ahead speed is important but there are other types of speed such as starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed, closing speed and speed endurance. You should train for all types of speed particular to your sport. Quickness, which is reacting explosively without hesitation should also be trained for and will enhance your overall speed.
6) For the young athlete (about ages 5-8) playful games that require bursts of speed, quickness and change of direction work well. Formal speed drills should be kept to a minimum at these ages.
7) Strength in your core, arms, hips, quadriceps, hamstrings and overall legs are important. Don't neglect strength training.
8) Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.
9) Speed drills should be functional, or relate to your sport. Focus on speed drills that closely mimic movements in your sport.
Bigger, faster and stronger is the rule of the day in modern athletics. Don't get left behind because you didn't train to improve your speed!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Your body's neuromuscular system is highly fatigue-prone at high intensities. Performing these exercises in a fatigued state will compromise what you are trying to accomplish.
For example, if a coach had players doing speed work at the end of practice, general conditioning would probably be achieved rather than the desired increase in optimum speed development. Here are a few tips to make your speed training more successful:
1) Any speed workout should begin after a 10 minute dynamic warmup. Exercises such as butt-kickers, shuffles, high knees, cariocas, back pedals, medicine ball drills, etc. get your body ready for activity. Perform static flexibility stretches after your workout to bring your muscles back to normal length.
2) When training for speed, distance running should be kept to a minimum because it reduces explosiveness. You can condition for your sport by doing metabolic training, which is training that closely mimics your game-time competition.
3) You have to train fast in order to get faster. Do all of your speed drills with maximum effort. Training at less than maximum effort will not improve your speed. Take adequate rest breaks (usually 3-5 minutes between sets).
4) Focus on learning correct running mechanics before focusing on improving speed. You will never reach your full potential with faulty running mechanics.
5) Straight-ahead speed is important but there are other types of speed such as starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed, closing speed and speed endurance. You should train for all types of speed particular to your sport. Quickness, which is reacting explosively without hesitation should also be trained for and will enhance your overall speed.
6) For the young athlete (about ages 5-8) playful games that require bursts of speed, quickness and change of direction work well. Formal speed drills should be kept to a minimum at these ages.
7) Strength in your core, arms, hips, quadriceps, hamstrings and overall legs are important. Don't neglect strength training.
8) Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.
9) Speed drills should be functional, or relate to your sport. Focus on speed drills that closely mimic movements in your sport.
Bigger, faster and stronger is the rule of the day in modern athletics. Don't get left behind because you didn't train to improve your speed!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, October 9, 2007
Differing Leg Strength In Female Athletes
Some females demonstrate different strength levels when comparing one leg to the other. Studies show that 20-30% of female athletes have one leg significantly weaker than the other leg.
If a female has a muscle weakness of 15% or greater from one leg to the other, she is 2.6 times more likely to suffer a leg injury. Training should be customized to strengthen the weaker leg and bring it up to par (or close) with the stronger leg.
Equal or similar strength in legs will improve the athlete's dynamic balance (keeping center of gravity over a constantly changing base of support) and reduce chances of injury.
Download your FREE 10-Minute Strength and Power Workouts now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
If a female has a muscle weakness of 15% or greater from one leg to the other, she is 2.6 times more likely to suffer a leg injury. Training should be customized to strengthen the weaker leg and bring it up to par (or close) with the stronger leg.
Equal or similar strength in legs will improve the athlete's dynamic balance (keeping center of gravity over a constantly changing base of support) and reduce chances of injury.
Download your FREE 10-Minute Strength and Power Workouts now!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, October 5, 2007
Are You Ready To Play Football?
The best football players have great amounts of strength, speed, agility and quickness. Straight-ahead speed is not enough. This is the main reason that many world-class track athletes don't make a successful transition to the sport of football.
Playing speed in football is critical. Playing speed is a combination of the following: starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed and closing speed. The football player must train for all of these types of speed. Quickness, which is reaction time without hesitation, facilitates great speed.
Some specific demands for being a successful football player on the field are: power (speed strength), starting ability, acceleration, stopping, cutting, stride rate, stride length, sprinting form and speed endurance. Now, get yourself ready to play football!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Playing speed in football is critical. Playing speed is a combination of the following: starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed and closing speed. The football player must train for all of these types of speed. Quickness, which is reaction time without hesitation, facilitates great speed.
Some specific demands for being a successful football player on the field are: power (speed strength), starting ability, acceleration, stopping, cutting, stride rate, stride length, sprinting form and speed endurance. Now, get yourself ready to play football!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, October 4, 2007
Need A Full Body Exercise? Try The Medicine Ball Chop
The single leg medicine ball chop is a great FULL BODY core exercise. This exercise can also be used as a warm-up before your workout. Perform the exercise this way:
1. Starting Position: Stand on right leg with your arms extended holding the medicine ball up and to your right.
2.Bring medicine ball down in a wood chopping motion towards your left foot.
3.During this motion, switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
My dad chopped wood as a boy and he has always been naturally strong. Now I know why!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing 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
1. Starting Position: Stand on right leg with your arms extended holding the medicine ball up and to your right.
2.Bring medicine ball down in a wood chopping motion towards your left foot.
3.During this motion, switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
My dad chopped wood as a boy and he has always been naturally strong. Now I know why!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing 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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