Number 5 of 7 is the straight leg run. This is excellent for the hamstrings and also adds the leg movement used during sprinting. Add it to your routine today.
5.) Straight Leg Run- Run while keeping your legs in a locked position. Keep your feet in front of your body. Your feet should contact ground in front of hips. All weight should be placed on the ball of the foot. Perform for 8-10 reps and then jog it out for 10 yards. This mimics the leg movement during top speed sprinting.
Train Better, Train Speed Boosters.
Monday, March 31, 2008
Sunday, March 30, 2008
Dynamic Stretch: Over & Under the Fence
Here is dynamic stretch 4 of 7.
4.) Over and Under the Fence - Step laterally over an imaginary fence (one foot at a time) and then slide under another imaginary fence. Your feet should never cross at anytime during this drill. Step as high as possible for maximum range of motion. When going under the fence step as wide as possible and be sure to touch your chest to the top of your quadriceps. Perform 8-10 reps alternating legs and then jog it out for 10 yards. This will help to loosen hips and groin while also improving your change of direction.
Train Better, Train Speed Boosters.
4.) Over and Under the Fence - Step laterally over an imaginary fence (one foot at a time) and then slide under another imaginary fence. Your feet should never cross at anytime during this drill. Step as high as possible for maximum range of motion. When going under the fence step as wide as possible and be sure to touch your chest to the top of your quadriceps. Perform 8-10 reps alternating legs and then jog it out for 10 yards. This will help to loosen hips and groin while also improving your change of direction.
Train Better, Train Speed Boosters.
Saturday, March 29, 2008
Dynamic Stretch: Russian Kicks
Here is dynamic stretch number three of seven. I hope these prep movements are giving you a SPARQ prior to training or competing.
3.) Russian Kicks – Keep your legs straight at all times and maintain an upright posture. Kick as high as possible while keeping the knee slightly bent. Kick your toes to your opposite hand which should be held at shoulder height. Alternate legs while walking for 8-10 reps and then jog it out for 10 yards. This will help target hamstring flexibility
Train Better, Train Speed Boosters.
3.) Russian Kicks – Keep your legs straight at all times and maintain an upright posture. Kick as high as possible while keeping the knee slightly bent. Kick your toes to your opposite hand which should be held at shoulder height. Alternate legs while walking for 8-10 reps and then jog it out for 10 yards. This will help target hamstring flexibility
Train Better, Train Speed Boosters.
Friday, March 28, 2008
Dynamic Stretch: Quad Walks
Dynamic Stretch 2 of 7 is the quad walk. This is an excellent stretch for the hip flexors.
2.) Quad Walks - Take a step, grab your ankle, and pull it back toward your gluts. You should now be balancing on one foot. Walk for 8-10 reps alternating legs and then jog it out for 10 yards. This stretch helps to target flexibility in the front of the thigh and hip flexors.
Train Better, Train Speed Boosters.
2.) Quad Walks - Take a step, grab your ankle, and pull it back toward your gluts. You should now be balancing on one foot. Walk for 8-10 reps alternating legs and then jog it out for 10 yards. This stretch helps to target flexibility in the front of the thigh and hip flexors.
Train Better, Train Speed Boosters.
Thursday, March 27, 2008
Dynamic Stretch: Shin Grabs
Here is dynamic stretch 1 of 7. Implement this stretch into your routine today!
1.) Shin Grabs – Maintain an upright posture while grabbing your shin and pulling it deep into the chest. Be sure to point your toes upward. Hold the position for a second. This requires great flexibility and body control. Support all weight on the front of the foot. Walk for 8-10 reps alternating legs and then jog it out for 10 yards. This will help to improve flexibility in the quadriceps.
Check back tomorrow for the second of seven effective dynamic stretches.
Train Better, Train Speed Boosters.
1.) Shin Grabs – Maintain an upright posture while grabbing your shin and pulling it deep into the chest. Be sure to point your toes upward. Hold the position for a second. This requires great flexibility and body control. Support all weight on the front of the foot. Walk for 8-10 reps alternating legs and then jog it out for 10 yards. This will help to improve flexibility in the quadriceps.
Check back tomorrow for the second of seven effective dynamic stretches.
Train Better, Train Speed Boosters.
Wednesday, March 26, 2008
Dynamic Stretching
Seven Effective Dynamic Stretches
As the owner of Speed Boosters, as an assistant football and baseball coach at Lindbergh High School in St. Louis, Missouri and working with the Gateway Grizzlies, I have noticed that many young and even collegiate and professional athletes do not prepare themselves properly prior to training sessions or even competition. This is a major mistake that ultimately affects the athletes training sessions as well as on field performance. In order for athletes to reach peak performance a proper warm up and flexibility routine must be established. Below you will find information on dynamic flexibility stretches that will get you on the path to peak athletic performance.
Often times we mistake stretching as part of the warm up when in fact they are two totally different parts of pre training or pre competition preparation. The goal of a warm-up is to get the blood flowing and to raise the temperature of the deep muscles and connective tissues prior to athletic competition and training sessions. It's essential to have the athlete's muscles, ligaments, and joints experience the functional range of motion required of the sport or activity during the warm-up. For the athlete a general 3-5 minute warm up that includes jogging, shuffles, backpedals, skips, and arm circles is an excellent way to increase body temperature.
Once body temperature has been increased we want to move on to addressing flexibility. Flexibility is defined as the range of motion available around a joint. So what type of stretching should athletes perform prior to training or competition to increase flexibility? Dynamic Stretching! Dynamic Stretching consists of slow controlled sport specific body movements that are performed to increase range of motion, balance, coordination, agility, and can even promote muscle strength. Recent research has shown that this is the most effective way to prepare athletes for training or competition.
Dynamic stretching is quite different than the static stretching that many coaches and athletes have been performing for years. The latest research shows that athletes should not perform prolonged static stretching (stretching with no motion) prior to the big game or a key practice session because this slows muscle activation for nearly an hour afterwards and decreases muscle strength and power.
There is a place for static stretching. Static stretching is very important in building flexibility and should be performed regularly, just not immediately before a game or training session. Static stretches are more appropriate and beneficial when used after competition or training during the “cool down” phase. When used after training sessions or competition static stretching provide an excellent way to reduce soreness, increase muscle length, and speed up the healing process.
Now that you understand the importance of the warm up and flexibility routine prior to training and competition over the course of the next seven days we will look at "7Effective Dynamic Stretches" that will help you reach your peak performance and give you a SPARQ prior to training or taking the field.
As the owner of Speed Boosters, as an assistant football and baseball coach at Lindbergh High School in St. Louis, Missouri and working with the Gateway Grizzlies, I have noticed that many young and even collegiate and professional athletes do not prepare themselves properly prior to training sessions or even competition. This is a major mistake that ultimately affects the athletes training sessions as well as on field performance. In order for athletes to reach peak performance a proper warm up and flexibility routine must be established. Below you will find information on dynamic flexibility stretches that will get you on the path to peak athletic performance.
Often times we mistake stretching as part of the warm up when in fact they are two totally different parts of pre training or pre competition preparation. The goal of a warm-up is to get the blood flowing and to raise the temperature of the deep muscles and connective tissues prior to athletic competition and training sessions. It's essential to have the athlete's muscles, ligaments, and joints experience the functional range of motion required of the sport or activity during the warm-up. For the athlete a general 3-5 minute warm up that includes jogging, shuffles, backpedals, skips, and arm circles is an excellent way to increase body temperature.
Once body temperature has been increased we want to move on to addressing flexibility. Flexibility is defined as the range of motion available around a joint. So what type of stretching should athletes perform prior to training or competition to increase flexibility? Dynamic Stretching! Dynamic Stretching consists of slow controlled sport specific body movements that are performed to increase range of motion, balance, coordination, agility, and can even promote muscle strength. Recent research has shown that this is the most effective way to prepare athletes for training or competition.
Dynamic stretching is quite different than the static stretching that many coaches and athletes have been performing for years. The latest research shows that athletes should not perform prolonged static stretching (stretching with no motion) prior to the big game or a key practice session because this slows muscle activation for nearly an hour afterwards and decreases muscle strength and power.
There is a place for static stretching. Static stretching is very important in building flexibility and should be performed regularly, just not immediately before a game or training session. Static stretches are more appropriate and beneficial when used after competition or training during the “cool down” phase. When used after training sessions or competition static stretching provide an excellent way to reduce soreness, increase muscle length, and speed up the healing process.
Now that you understand the importance of the warm up and flexibility routine prior to training and competition over the course of the next seven days we will look at "7Effective Dynamic Stretches" that will help you reach your peak performance and give you a SPARQ prior to training or taking the field.
Sunday, March 16, 2008
Female Sports Performance Training
I often get the question: "Should females and males train the same way?" The answer to this question is both yes and no. Females and males do need to train the same biomechanical movements but there are some gender differences that need to be addressed while training. Before I get any further, no females will not get bulky or "man like" by sharing some of the same training principles as males. Females lack the capabilities of producing large amounts of testosterone.....naturally.
When training for sport females must address a few areas. The first of which are the hamstrings. Females generally have weaker hamstrings. This comes from using their much stronger quadriceps. How can this cause problems? This is exactly why females are up to 8 times more likely to obtain and ACL injury and most of these injuries occur in females under the age of 23. The ACL is one of four ligaments that help stabilize the knee. One of the functions of the hamstring is to protect the ACL. If the hamstring is weak you can see the problem.
There are measures that can be done to help prevent this type of injury. I like to refer to it as "pre-hab." Which basically means correcting the issue or problem before it occurs. This can be done through a sports performance training program that has been designed with the female in mind. The program should contain dynamic stretching, proprioception drills, agility, explosive movements, and strengthening exercises.
At Speed Boosters we have seen a significant increase in female particpation in sport performance training over the past year not only for its increased athletic benefits but also for injury prevention. We have several females as young as 9 and 10 years old participating in the training to help correct the imbalances which are often present in females. The participation of these young ladies will not only help to decrease the risk of injury but will also increase their athletic performance and on field accomplishments.
For these reasons Speed Boosters will now offer a Female Sports Performance Training program. This program is just for females and will address the needs of female athletes. It is an excellent program that will compliment the demands of summer schedules of many female athletes. Many injuries occur during the summer when fatigue sets in and these imbalances and weaknesses are exposed. The program will address the areas of concern and will provide a solid platform for peak athletic performance throughout the entire summer. This new and innovative program will begin June 9th. Check the blog or our website www.speedboosters.net soon for more details.
When training for sport females must address a few areas. The first of which are the hamstrings. Females generally have weaker hamstrings. This comes from using their much stronger quadriceps. How can this cause problems? This is exactly why females are up to 8 times more likely to obtain and ACL injury and most of these injuries occur in females under the age of 23. The ACL is one of four ligaments that help stabilize the knee. One of the functions of the hamstring is to protect the ACL. If the hamstring is weak you can see the problem.
There are measures that can be done to help prevent this type of injury. I like to refer to it as "pre-hab." Which basically means correcting the issue or problem before it occurs. This can be done through a sports performance training program that has been designed with the female in mind. The program should contain dynamic stretching, proprioception drills, agility, explosive movements, and strengthening exercises.
At Speed Boosters we have seen a significant increase in female particpation in sport performance training over the past year not only for its increased athletic benefits but also for injury prevention. We have several females as young as 9 and 10 years old participating in the training to help correct the imbalances which are often present in females. The participation of these young ladies will not only help to decrease the risk of injury but will also increase their athletic performance and on field accomplishments.
For these reasons Speed Boosters will now offer a Female Sports Performance Training program. This program is just for females and will address the needs of female athletes. It is an excellent program that will compliment the demands of summer schedules of many female athletes. Many injuries occur during the summer when fatigue sets in and these imbalances and weaknesses are exposed. The program will address the areas of concern and will provide a solid platform for peak athletic performance throughout the entire summer. This new and innovative program will begin June 9th. Check the blog or our website www.speedboosters.net soon for more details.
Friday, March 14, 2008
Thursday, March 13, 2008
Monday, March 10, 2008
First Post
Welcome to my first post on the Speed Boosters Sports Performance Training Blog. I am very excited about this new endeavor. The basis of this blog is to present new research, answer questions, provide innovative training ideas, and provide interviews with coaches, players, trainers, and strength and conditioning coaches. How do high school, college, and pro athletes prepare for their season? How do you improve your 40? How can arm strength be increased? How do you increase bat speed and power? What is SPARQ? All of those questions will addressed on this blog. The blog will ultimately give you the reader insight into the evolution of sports performance training.
Speed Boosters and this blog would not be possible without the help of many hard working people. The following people have been instrumental in taking Speed Boosters to the next level and making it one of the leaders in sports performance training in St. Louis: Tracey Handal (co-owner of Speed Boosters), Darin Scott (Speed Boosters Sports Performance Trainer), Geof Manzo (Athletic Trainer-Gateway Grizzlies), Scott Sullivan (Owner- St. Louis Baseball & Fastpitch Academy), Nate Meyer (SPARQ), and Speed Boosters staff members Bryan Hilton, Bob Fisher, and Nick Fisher.
Speed Boosters continues to greatly expand its services and work towards helping athletes achieve their goals. This summer we will open the "Speed Boosters Sports Performance Training Studio" where middle, high school, college, and pro athletes will train to gain a competitive advantage on the field. We will further expand our training for female athletes as we strive to maintain our reputation as an innovator of female sports performance training. Speed Boosters looks to increase its participation in SPARQ Testing and to add a high school football combine to its events schedule. In the past year over 1000 athletes have been SPARQ tested and many have utilized our training staff to improve their deficiencies and score. We also look forward to working with the minor league baseball Gateway Grizzlies of the Frontier League for the second year. This is just a small sample of changes and things to come in the next few months. Check the blog regularly for updates and announcements.
I look forward to posting on a weekly basis and hearing from you. I hope you find this blog useful and a tool for achieving your goals.
For more information on Speed Boosters or SPARQ please feel free to visit our website: www.speedboosters.net or email me at sean.erwin@speedboosters.net
Sean Erwin
Speed Boosters and this blog would not be possible without the help of many hard working people. The following people have been instrumental in taking Speed Boosters to the next level and making it one of the leaders in sports performance training in St. Louis: Tracey Handal (co-owner of Speed Boosters), Darin Scott (Speed Boosters Sports Performance Trainer), Geof Manzo (Athletic Trainer-Gateway Grizzlies), Scott Sullivan (Owner- St. Louis Baseball & Fastpitch Academy), Nate Meyer (SPARQ), and Speed Boosters staff members Bryan Hilton, Bob Fisher, and Nick Fisher.
Speed Boosters continues to greatly expand its services and work towards helping athletes achieve their goals. This summer we will open the "Speed Boosters Sports Performance Training Studio" where middle, high school, college, and pro athletes will train to gain a competitive advantage on the field. We will further expand our training for female athletes as we strive to maintain our reputation as an innovator of female sports performance training. Speed Boosters looks to increase its participation in SPARQ Testing and to add a high school football combine to its events schedule. In the past year over 1000 athletes have been SPARQ tested and many have utilized our training staff to improve their deficiencies and score. We also look forward to working with the minor league baseball Gateway Grizzlies of the Frontier League for the second year. This is just a small sample of changes and things to come in the next few months. Check the blog regularly for updates and announcements.
I look forward to posting on a weekly basis and hearing from you. I hope you find this blog useful and a tool for achieving your goals.
For more information on Speed Boosters or SPARQ please feel free to visit our website: www.speedboosters.net or email me at sean.erwin@speedboosters.net
Sean Erwin
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