Single Leg Hurdle Hops over distance...
Horizontal force output is an important part of acceleration performance, while obviously sprinting itself is the main way your going to improve speed and acceleration this drill can help increase horizontal force output. While helping getting you moving forward fast and powerfully 💥
With the use of the hurdles it encourages good heel recovery for each rep and getting the foot planted just in front of the body to help encourage good mechanics ®️
While the hurdles also encourage good intent in every rep..
2 5520 hours ago
Treball orientat a optimitzar accions específiques del futbol: el canvi de direcció, la sortida creuada, el colpeig i la coordinació. La politja cònica ens permet desplaçar-nos lliurement i realitzar un treball més ampli i estocàstic. Incorporem el colpeig de pilota per seguir reforçant la lesió ja superada de lligament intern de genoll.
@ruifilipebeja La máquina👏👏 seguiré buscando ejercicios a ver si hay caída 😂
When teaching the ELDOA with any client, the goal is for them to understand how to function with gravity. As we start to get older, we lose a few inches due to compression caused by gravity and everyday activity. It is important to dedicate time to improving one’s quality of movement, as well as their proprioception, in order to combat these effects. In order to live a pain free life in the future, you must make time now to perform the exercises that increase mobility throughout the body. In #ELDOA , one learns how to self master their movement and proprioception through the postures performed. When space is created in the joints, one begins to develop better awareness and understanding of the body’s abilities to move, and allows the body to start self normalizing - creating a healthier you.
Let’s improve your BALANCE with this simple drill:
1️⃣ Stand tall and visualize the eight directions 🧭 of compass
2️⃣ Lift one ☝🏼 foot 🦶 of the ground and reach towards each direction ⬆️↗️➡️↘️⬇️↙️⬅️↖️ while remaining in upright posture
Be sure to return to neutral foot position before reaching to next direction
Perform 3 rounds and switch feet.
Use this drill as your warmup before workout or just about anytime.
Good luck and please let us know if you have any questions❣️🙏🏼 .
Education credit @zhealth_performance
Hamstring injuries are common across all sports, including baseball.
The lead leg in pitchers is greatly at risk as it must decelerate the the mass and momentum of the body.
Here is is simple to advanced progression:
The stance leg must generate load and develop power to accelerate the ball. TriForce gives the athlete enough mass/load to help.
The lead hip must go through internal rotation and the hamstring must eccentrically lengthen.
Check out the plyo progression toward the end of the video where the athlete decelerates a greater load to improve resilience and train to reduce injury.
🚨🤕 PATELLAR TENDONITIS/Tendinopathy (tag a friend with knee pain)
Feeling pain in the front of the knee?
👨🏼🏫 Two potential sources are patellar tendinitis and patellofemoral pain syndrome. The rehab program for each one is different.
📌 Whenever you experience pain or an injury, you should ask yourself, “Why did this happen?” At times, there is a clear reason. In other instances, there is no clear reason.
👊🏻 Either way, we must react with the appropriate rehab program. If we are really smart, then we can be proactive and prehab our body.
The exercises in this post can be used in prehab and rehab programs for patellar tendinitis. The implementation of these exercises vary based on factors such as the individual’s loading capacity and specific goals.
✅Video 1 – Isometric wall squat. Hold the squat as prescribed by your physical therapist.
✅Video 2 – Isometric wall squat with quad bias. Squat with the knees over to toes to gradually add load to the patellar tendon.
✅Video 3 – Isometric wall squat with one leg out in front. Squat with the non-affected leg extended out. The load is shifted to the involved side.
✅Video 4 – Isometric wall squat with leg out and in. Maintain the squat position as the non-affected leg moves out and in.
✅Video 5 – Physioball wall squats. Squat with the physioball behind the back and let the hips drop down to the floor. Great to shift load away from the patellar tendon if regular squats are too painful.
✅Video 6 – Eccentric body weight squats. Squat down slowly to emphasize the eccentric portion of the squat.
🏋🏼♂️ the progression here is to start loading. Prepare the knee for the many forces it will come under with a thorough strength plan.
When was the last time you stretched? Did you skip the cool down after your last workout? Did you rush through the stretches at the end of your class? I have gotten into the bad habit of skipping the cool/stretch at the end of my workouts lately, and it shows!
Mobility isn’t just important for athletes; it can mean the difference between a minor ouch and a BIG injury. And if you’re already nursing some aches and pains, it’s even more important to prevent further injury, and allow your body to heal.
Are your workouts making you a better “mover” or “exerciser”? This question came up for me a few years ago when I was at a playground.
I realised I couldn’t get my body across the monkey bars despite being plenty strong 💪. I did pull-ups consistently and did them with “perfect form”.
It did nothing to move my body like how all the kids 🧒🏻 👦 were just swinging by me...
That moment triggered a change in my training. I focused my attention to moving my own body weight with integration.
After 48+ years of living, I have not needed to lay on my back and press something away from my chest with my arms, except while bench pressing, at the gym. 🤷🏻♀️
The fitness industry is selling falsehoods and creating insecurities based on the myth of how our body is “supposed” to look!
The only way to be fit is by having a “chiseled” body and if you do, you must be “fit”. That’s a myth being sold to make 💴 money.
Bodybuilding is a sport in itself. Bodybuilders work hard, specifically, to carve their muscles for display, like art 🖼.
You and I are, hopefully, working out 🏋🏻♀️ to improve our quality of life.
So we can carry laundry 🧺 under one arm and hold a child 👶🏼 or open the door 🚪 with other arm, while walking up the stairs.
Why are we doing bicep curls and ab-crunches?
I’m not saying it’s all bad but what I’m suggesting is that we consider the things we do and how we do them is applicable to our “sport” of living❣️
You do not have to look 👀 a certain way to be fit for your life. 💯
I think it takes more attention/ effort and care to learn about ourselves; and to unlearn years of training as if we were about to step on stage to strike a pose 📸. But I really feel that it’s so worthwhile.
Thank you for your time and I hope it’s a little helpful somehow.
Did you compete in this year’s Crossfit Open? Are you feeling like complete 💩 after 19.5?
Feeling beat down directly after these workouts are normal, especially if you truly push yourself to your particular threshold. But, if you are feeling like garbage a few days afterwards, you might seriously be lacking something within your nutrition protocol and/or recovery programming.
1️⃣How are you fueling your WODs? Every application is different but if you are looking to seriously compete and to do your best in these nervous system crushing routines, carbohydrates have to become your primary focus! Inside a glycolytic heavy sport such as CrossFit, this requires carbs to fuel your activity and to help aid in muscle recovery. Consuming 1-2 EXTRA servings of easy digestible carbs leading into the WOD is 🔑 as well as immediately consuming some nutrient dense carbs afterwards to help with blood sugar balancing.
2️⃣After your performance, after you are able to pick yourself up from the floor, are you going into sedentary activity or are you actively recovering by flushing your system of toxins with 15-30 mins of steady state cardio? Biking, rowing, and walking are all great ways to increase blood circulation and to flush the system so you aren’t feeling sore as 💩 the next day!
3️⃣The next day, are you rushing back into the gym? If so, what are you doing and what’s the primary purpose? There is nothing wrong with working out the next day as long as you are feeling well enough BUT after an Open workout and destroying your CNS for 5 weeks straight, taking some time off would be smart from a hormonal standpoint. If you HAVE to workout for whatever reason 🤷🏼♂️ be sure to keep things light and simply focus on increasing blood circulation, mobilization, accessory and technique improvement. Don’t be a dummy and tax your CNS more by putting more volume on your body.
Did you compete in this year’s Open? Let me know which one was your favorite workout. I’m going to assume nobody is going to say 19.5 😂 As always, if you are seeking help with improving your nutrition protocols and/or training programming, reach out to COACHTAZ.COM for more information!
5 4723 March, 2019
What is it?
Deload week involves lightening the loads and volume of work during each workout for the whole week. Deliberately shy away from large compound multi joint exercises like deadlifts, squats and presses and instead choose movements that force you to lift less weight and more isolation movements and bodyweight movements that you might not ordinarily include in your regular training.
Why do it?
In a nutshell; to give the body a chance to recover and repair from previous weeks of training, to avoid overtraining and to prepare for upcoming weeks of increased intensity and volume of training. Also greatly helps to clear the mind and keep enjoying your training and not feel under pressure to perform to your max session after session.
How do I know if I need to deload for a week?
If you’re feeling sluggish or demotivated, if you’re waking up with muscle soreness when you haven’t really exerted yourself, if your mood has changed or your sleeping habits have got worse or you’re picking up niggling injuries or you’re simply not getting the desired results - these are all potential signs that your body and central nervous system is stressed and overloaded and in need of a deload week. I’ve found that the older I’ve got the more I feel the need to factor in a deload week roughly every 8-10 weeks. I get less sleep due to the kids, weekends don’t involve much rest and I work long hours, all factors that will impact on stress levels on my body and I just don’t recover as fast as I did in my twenties (or thirties). Here’s an example of a deload session on shoulders incorporating lighter dumbbell press variations, cables and bodyweight movements on straps. give a deload week a go and you may be surprised how much better YOU and your BODY feel the week after! Get in touch to see how I can help you achieve your health and fitness goals #nrg4lifefitness#onlinetrainer#onlinecoach#deloadweek#injurypreventiontraining#fitness#fitnessmotivation#fitfor40#dadbod#dadbodsquad
6 3623 March, 2019
Case Study Saturday.
R E S U L T S
Want to maximize your offseason by getting rid of nagging injuries and increasing performance like this? Shoot us a DM to get in our exclusive basketball offseason camp!
Follow for more case studies like this coming weekly!
Here is an exercise focusing on deceleration. Being able to absorb force quickly and efficiently is key for reducing the risk of injury and for producing more force (improving explosiveness). The goal here is to create high resistance by walking back with the band and then completely stopping within 3 steps (staying in a low athletic position is key for stopping quickly). While I perform these I am thinking about activating my hamstrings and glutes to help my body decelerate quickly and efficiently. The faster and more efficiently your body can absorb force the more force you should be able to produce.
DECREASE RISK OF INJURY.
Everyone is always looking for ways to improve their performance, but you also need to work on many things to decrease your risk of injury.
Landing technique and mechanics should be a primary part of your training.
When you can land well; you will reduce risk of injury and improve your performance.
The simple fact is the more time you train, and the less time you spend injured, the better you will come, the more you will play, the farther you will come in the game.
It does you no good to be constantly improving performance and never focusing on preventing risk of injury.
They both go hand in hand.
This is a fantastic exercise to include pre session for 2-3 sets of 5 total reps.
👉🏼Double Foot Landing
1️⃣Put a band around the legs to activate the glutes and force the knees out.
2️⃣Get high on your Tip Toes and when ready, stick that landing.
3️⃣Keep the core tight.
5️⃣Land explosively and balanced!.
18 1,33322 February, 2019
IMPROVE YOUR SPEED.
Fantastic drill to incorporate in at the beginning of your training sessions to work on your landing technique, mechanics and efficiency, as well as your deceleration.
This is very important at protecting yourself from injury as well because most injuries come when you are decelerating or landing.
Your main goal should be to not let your knee collapse inwards.
This is called knee valgus, and it is the last thing we want. Make sure to keep your glute and core as tight as possible to avoid this.
-Start on your toes, and land on one leg with power speed and Force.
-Keep your toes and foot facing forward and make sure your knee doesn’t collapse in.
-Keep your core engaged and super tight throughout.
-As you See; you won’t land perfectly every time. Just fix yourself, hold and restart your rep.
Go for 2-3 sets of 3-5 reps on each leg.