I wana give a huge shout out to @appliedsc and @tombarrywsbb for all the help with our new ATP and Inverse Curl!
I've dealt and questioned alot of companies over equipment I have and have sold and NEVER had I had this level of customer service! F'n Outstanding!!! They are the best on everything from communication response time, training advice, analyzing which equipment would best for my athletes & with my limited space to dealing with shipping company delivering them to my door.
Now time to take our training to the next level! We're looking forward to investing in our training with some more equipment from @westside_barbell_company @westsidebarbellofficial
Landmine complex: front squat with press. This is a great exercise to gain strength, help develop good squat form and get the heart rate up! Give it a try with your next workout. We did this as a full body warmup getting ready for a total body push day.
Thoracic Spine rotation is imperative for a high velocity serve and shoulder protection. During loading phase, adequate T/S rotation permits optimal muscle recruitment from trunk musculature (oblique’s and erector spinae). As the torso winds-up like a “cork screw” the energy is absorbed or harnessed by the trunk musculature and eventually delivered to the shoulder, elbow wrist, hand and ball.
Inadequate T/S rotation will lead to ↓ velocity, compensation and overuse; most commonly located at the shoulder.
Kibler et al, discovered that a 20% ↓in kinetic energy from the trunk requires a 34% increase in velocity to achieve the same kinetic energy to the hand.
T/S Mobility Drills
1️⃣Quadruped T/S rotation
- Attach a band to a fixed post
- Grab the band and then set up in a quadruped position (be far enough away where there is tension in the band) - Hold the band with the outside hand, EXHALE and let the band slowly pull your shoulder and T/S into rotation.
❌Avoid shifting your bodyweight with the band and let the band do the work!
- Hold maximal rotation for 30 seconds. Continue to breath and on exhale further T/S rotation.
2️⃣T/S Rotation (Open Book)
- Start in Side lying with both hips flexed to lock lumbar spine (extend/ (straighten the bottom leg so it is aligned with torso to further lock Lumbar spine (not shown in video)
- Maintain this position, EXHALE and rotate your T/S by guiding your top arm to the floor.
❌Avoid rotating your hips when rotating (keep the hips forward and stable)
- Perform 2 sets of 20 repetitions on both sides.
3️⃣Half Knee T/S rotation
- Start in half kneel. - Place same side elbow against knee that is in front of body
- Exhale and rotate, reaching as far as possible with opposite arm.
❌Avoid extending from the lower back.
- Perform 2 sets of 20 repetitions on both sides
- Kibler WB. Biomechanical analysis of the shoulder during tennis activities. Clin Sports Med. 1995;14(1):79-85.
#tennisprehab#thelab#prehabbeforerehab#tennisdpt#tennisphysio#tennisperformance#tennisserve 🎾 #tennisinjuryprevention#sportsperformance#dpt#babolattennis#wilsontennis#headtennis#shoulderinjuryprevention#biomechanics
[Shoulder impingement syndrome 💪🏻🤕]
Shoulder impingement syndrome is one of the most common injuries of the shoulder often caused by repetitive over head activities such as Olympic weightlifting 🏋 , swimming , tennis 🎾 , basketball 🏀 and football 🏈 .
The most common cause of shoulder impingement syndrome is due to the rotator cuff muscles causing the head of the humerus move up into the shoulder joint causing the soft tissues to be compressed under the surface of the acromion and coracoacromial Ligament!
Signs and symptoms include:
2️⃣ deep shoulder pain
3️⃣ pain with over head activities
4️⃣ painful arc of motion (70-120 degrees)
5️⃣ tenderness over the greater tuberosity/bicipital groove .
Treatment for shoulder impingement syndrome include:
1️⃣ ice ❄️, rest 😴 , compression , elevation and NSAID's
2️⃣ kinesiology tape .
Once tolerated .
3️⃣RTC muscular strengthening exercise
4️⃣scapular stability exercise .
And long-term care will include .
5️⃣continued strengthening of RTC And scapular stabilizers
6️⃣improved biomechanics related to sports specific activities 🤺🤼♀️🏐🏀🏈⚾️🎾🏉🏓🏸🏋️🤸♂️🤾♀️🤽🏻♀️
If you find this helpful I invite you to comment and like my post or follow me !! .
SPEED TRAINING: why aren't my athletes getting fast? -
Programs aimed at the improvement of sprint performance primarily focus on the technical aspects of running and training of prime movers to improve force application. While I agree with this approach (develop skill + Get strong), a limiting factor to sprint performance is often mobility & stability.
Many athletes lack the prerequisites to achieve the desired positions or lack the stability to hold posture in the presence of change (at high Velocity). __________________________
In this video, I've included some options for getting the athlete from point A to B.
Within a given training session, we could work the following.
MOBILITY ➡️POSTURE ➡️MOVEMENT➡️STRENGTH.
Mobility: Does each joint involved in the movement pattern (sprinting) have adequate Range of motion? Can the athlete (actively) achieve the desired joint position? Prepare the joints for the required movements within the training session.
POSTURE: emphasis on increasing neural drive to muscle groups/chains involved in the movement pattern. Generally this involves "activating" areas of the hips/spine/shoulders to increase stability, thus providing better support for when the extremities need to stretch away from the torso at high speeds.
Ex: hip extension on roller.
*the obvious is hips flexion/hip extension, what the eye might not catch is the recruitment of the anterior/posterior oblique chains by pressing into flexed knee & floor....
MOVEMENT: throughout the warm up find movements/drills that will dynamically integrate the joints & muscles involved in the pattern we're looking to improve. Here I show a basic march and skip.
STRENGTH: improve athletes ability to maintain posture under load. Challenge the torso & extremities capacity to sustain ideal joint positions required for improved sprint performance.
Teaming up with local @rockandarmor to improve my flexibility, strength and power. Staying injury free as my mileage climbs above 90 is crucial if I want to reach my fall half marathon goals, and incorporating physical therapy into my training is a great way to do so!
@b.i.l.dllc Sports Performance Training available. Youth and adult training. DM me for details to start your journey today 💪🏽Training now available in Columbus, Ga#sportsperformance#trackandfield#USATF
MOBILITY FOR HAMMY/LOWBACK
Here are two standard drills to start bringing neurological input and flexibility to the hamstrings and lower back.
First clip is "single leg good mornings", keep the back flat, both legs straight, but not hyper extended, hinge at the waist, lower to your threshold point, avoid rounding the back🚫... Second clip "wide stance forward fold wall compression", facing the wall, forward fold to bring upper or middle back to the wall, once comfortable, slightly bend and straighten the knees. Give these a shot, 3-5mins in each drill.
Congrats to our #AROC athlete, #ocregister had this to say about her... @tstreetvb ・・・
Last week Elyse Stowell, our #Tstreet Outside Hitter was announced Orange County Player of the Week!
Here is what the #OCRegister has to say about Elyse 👇🏼 👇🏼 👇🏼 👇🏼 👇🏼 👇🏼 👇🏼 👇🏼 👇🏼👇🏼 👇🏼 👇🏼 👇🏼
She made multiple contributions as the Aztecs advanced to the Dave Mohs Memorial Tournament Division 2 championship game. During the tournament, the freshman outside hitter was second on the team in kills, blocks and digs. She has received recruiting interest as an indoor and outdoor player from several colleges including Oregon, Stanford and UCLA. #sportsperformance#sportspecific#performancetraining#arocnation#stayhungry#whydoyoutrain
• T E M P O • intensity level high - my focus is trying to keep that intensity level high during the training session . @scarlettdham @alejandro_del_jamonviejo @suzzzy_qqq do a great job of that .. @alejandro_del_jamonviejo has nearly put on 20lbs of muscle since we have been training . True sign of consistency & hard work . Really Proud of this group .. !!! 1. Box squats 5x4-5 3. Sled presses 3x30 yards 4. Sled overhand rope pulls 3x20 yards 5. Bench press neutral bar 3x8 6. Tricep pushdowns 3x10 7. See saw press's 3x8 8. Box jumps 2x6 ...
I finally got my @grrrl_clothing shirts in the mail and they fit so perfect! Was going to wait until an bicep/tricep day to wear my shirt but couldn't even wait so I wore it today and did back ----- I was exhausted almost the entire workout and couldn't pull as much as I wanted, but I did 15 pull ups and pulled 225x2 and then did some accessory work ----- Anyway, if you like being a bad ass b**ch and want some comfy, motivational t shirts check out grrrl. Ok bye 💪🏼🍩
This was taken at a recent certification. I am demonstrating a corrective squat exercise. Holding the weight promotes a "balancing" affect. It is performed as a isometric exercise to correct the back from rounding or going forward in a traditional body weight or weighted squat.
Everyone should know how to squat. There are many variations and modifications, however consensus is, Do Them. But do them correctly.
My thesis analyzed muscle activity during barbell front squat, high bar back squat, and low bar back squat. I can go on and on about that study and associated squat research in conclusion Do Them.
#TranaformationTuesday Sarah is a long time client of coach Mo. As one of his first clients, she followed him and his journey leading all the way to opening his own gym, Elite Fitness Headquarters. We are happy to have you as a part of the #EliteFam Sarah! • •
• "Sarah Bates- I love being in my #EliteFam because of the positive coaching, the community and friendships I've made . #Birdgang "
Just 5 days remain to get your Elite Swag! Head to http://www.shopcoveys.com/store/c59/Elite_Fitness.html before it's too late!