STRENGTH TRAINING
Reverse Hyper Extension
Once again we are on the lower back. Most people neglect their lower back and wonder why they have back problems. For athletes the lower back, gluts and hamstrings are one of the most important muscle groups to strengthen. Here is another exercise that we use. It is the Reverse Hyper Extension. Louie Simmons patented the machine and it is pretty costly but it works. We work ours with the big Physio Ball it also make you use your core as well.
Starting Position
The starting position is with you stomach on the ball facing down. The ball will be located near the waist line. You will place your hands flat on the ground slight wider than your shoulders, similar to a push up position.
Beginning
To begin you will squeeze your core and raise you legs at the same time while balancing on the physio ball. Your legs will be stiff and straight for the whole exercise.
Finish
To complete the exercise you will bring you feet back to the start position. You will perform this for several repetitions
Clarence Chaney
RUSH 101
Director of Athlete Performance
http://www.rush101.com/
Video ARE FOR DEMOSTARTION PURPOSES ONLY FROM William and Mary College
Welcome to RUSH 101 blog. We will serve our readers with Strength and Conditioning, Speed Training and Health and Wellness topics that will help inform you on how to improve your overall health.
Monday, October 11, 2010
Thursday, October 7, 2010
Speed Training
SPEED TRAINING
Lateral Movement Drill
At RUSH 101 we utilize various methods of increasing an athlete's lateral movement। Lateral movement is the ability of the athlete to move left of right. It is generated when an athlete places their foot outside of the shoulder plane and pushes left or right to generate power.
The athlete will always explode, off of the outside foot to move in the opposite direction. We call it the "jab step" (make it short and quick). One of our drills we use for all ages of our athletes are the "lateral hurdle step over". This drill will increase the lateral movement and change of direction. We add the resistance and assistance with the bungee cord to give the added challenge to the athlete. We usually do two sets in each direction.
Equipment to use:
Resistance cord with belt, five small hurdles and a partner…
1. Set the five micro hurdles two to three feet apart in a straight line.
2. Place the bungee cord around the athlete waist.
3. Have the athlete face side ways to step over the hurdles one foot at a time with the lead foot and never crossing the feet.
4. Once stepping over the first hurdle clearing the second step jabbing off of the outside foot.
5. The athlete will return with a progression to the second hurdle never cross your feet.
6. Repeating Step 4 and progressing to the third hurdle and returning to the beginning.
7. This will be completed all the way through the fifth hurdle keeping the same rhythm.
8. That will complete the first set of the drill.Repeated the drill again but facing the opposite way, leading with opposite of foot
Coaching Points:
1. Arm action
2. Reaction time of the jab foot on the ground
3. Rhythm
4. Finish the Drill
Arm action is a must. They are always constantly moving. If the arms are dead, then your feet are dead and there is not any lateral movement. In the process of changing direction, the jab foot should be quick. As quick as the arm action the jab foot will be just as fast. The rhythm is very important. The rhythm of the arms and the feet are what keep the body influent motion. Together it will increase the lateral movement and change of directions smoothly. Finally, always finish the drill strong.
Clarence Chaney
RUSH 101
Director of Athlete Performance
http://www.rush101.com/
Lateral Movement Drill
At RUSH 101 we utilize various methods of increasing an athlete's lateral movement। Lateral movement is the ability of the athlete to move left of right. It is generated when an athlete places their foot outside of the shoulder plane and pushes left or right to generate power.
The athlete will always explode, off of the outside foot to move in the opposite direction. We call it the "jab step" (make it short and quick). One of our drills we use for all ages of our athletes are the "lateral hurdle step over". This drill will increase the lateral movement and change of direction. We add the resistance and assistance with the bungee cord to give the added challenge to the athlete. We usually do two sets in each direction.
Equipment to use:
Resistance cord with belt, five small hurdles and a partner…
1. Set the five micro hurdles two to three feet apart in a straight line.
2. Place the bungee cord around the athlete waist.
3. Have the athlete face side ways to step over the hurdles one foot at a time with the lead foot and never crossing the feet.
4. Once stepping over the first hurdle clearing the second step jabbing off of the outside foot.
5. The athlete will return with a progression to the second hurdle never cross your feet.
6. Repeating Step 4 and progressing to the third hurdle and returning to the beginning.
7. This will be completed all the way through the fifth hurdle keeping the same rhythm.
8. That will complete the first set of the drill.Repeated the drill again but facing the opposite way, leading with opposite of foot
Coaching Points:
1. Arm action
2. Reaction time of the jab foot on the ground
3. Rhythm
4. Finish the Drill
Arm action is a must. They are always constantly moving. If the arms are dead, then your feet are dead and there is not any lateral movement. In the process of changing direction, the jab foot should be quick. As quick as the arm action the jab foot will be just as fast. The rhythm is very important. The rhythm of the arms and the feet are what keep the body influent motion. Together it will increase the lateral movement and change of directions smoothly. Finally, always finish the drill strong.
Clarence Chaney
RUSH 101
Director of Athlete Performance
http://www.rush101.com/
Monday, October 4, 2010
Nutrition
NUTRITION
Breakfast Shake
Good morning to all our subscribers. Nutrition is a very important part of our life. We need to fuel our bodies to maintain our energy for the day. Most people miss the most important meal of the day, BREAKFAST. Without adding gas to the tank the car will run out before you get to your destination. Here is a quick morning shake for those who really don’t have time to fix a great big morning breakfast with all of the workings.
1 Cup Plain Oats Oatmeal
1 scoop Whey Powder Protein
1 tbsp Glutamine
1 peeled Banana
1 tbsp Peanut Butter *****
1 tbsp Bee Pollen Powder
.5 cup Liquid Egg Whites
8 oz Rice Milk
For a total of 856 calories for a 16oz of a great morning breakfast shake.
***** You can substitute the Peanut Butter for any type of Berries to reduce the calories
Clarence Chaney
RUSH 101
Director of Athlete Performance
http://www.rush101.com/
Breakfast Shake
Good morning to all our subscribers. Nutrition is a very important part of our life. We need to fuel our bodies to maintain our energy for the day. Most people miss the most important meal of the day, BREAKFAST. Without adding gas to the tank the car will run out before you get to your destination. Here is a quick morning shake for those who really don’t have time to fix a great big morning breakfast with all of the workings.
1 Cup Plain Oats Oatmeal
1 scoop Whey Powder Protein
1 tbsp Glutamine
1 peeled Banana
1 tbsp Peanut Butter *****
1 tbsp Bee Pollen Powder
.5 cup Liquid Egg Whites
8 oz Rice Milk
For a total of 856 calories for a 16oz of a great morning breakfast shake.
***** You can substitute the Peanut Butter for any type of Berries to reduce the calories
Clarence Chaney
RUSH 101
Director of Athlete Performance
http://www.rush101.com/
Subscribe to:
Posts (Atom)