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
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