Soccer ball slalom drill

A good soccer player at any level must be able to accelerate quickly in all directions, decelerate from all directions, and quickly re-accelerate once again. They must have great balance and body awareness to control the ball and avoid defenders. A good soccer player must have great agility at one moment and lasting endurance the next.

Soccer ball slalom drill

This can be done with soccer balls or cones if you don't have soccer balls. Place each ball/cone 20-24 inches apart in a straight line. Start at the first ball with your right foot on the top of the ball and the left to the side. Quickly jump over the ball so the left foot is now on top and the right is planted to the outside. The key is to be soft with the foot on the ball so it doesn't move. Repeat this slalom pattern for the length of 8 to 10 soccer balls/cones and finish with a 10 yard sprint.

*Younger athletes will need to be careful of putting too much weight on the ball with the top foot. Too much weight on the ball can cause loss of balance.

*Keep the shoulders over the ball and try not to sway your shoulders outside your foot base.

*Perform 3-6 reps and 1-2 sets

 

Las Vegas strength speed and agility training for soccer.   

 

 

 

Genu recurvatum, Knee, Gait Cycle

Just want to share my post on a recent discussion the class was having!



Genu recurvatum, Knee, Gait Cycle


Genu recurvatum appears to be more common in females than males and may exist due to postural habit, increased joint laxity, or knee injury. There can be several causes of genu recurvatum and include plantarflexion contracture, spasticity of the triceps surae, quadriceps weakness, limb-length discrepancy, and hip extensor weakness. The actual beginning of this type of deformity also may be influenced by any postural adjustment to achieve limb stability and prevent anterior knee collapse. I would also like to note that Genu Recurvatum can be congenital; this is usually due to increased intraamniotic pressure and excessive estrogens at the time of birth. Congenital genu recurvatum is an uncommon condition that can happen in three different forms: congenital hyperextension, congenital hyperextension with anterior subluxation of the tibia on the femur, and congenital hyperextension with anterior dislocation of the knee joint on the tibia. (1)(3)


Genu recurvatum of the knee is a position of the tibiofemoral joint in which the range of motion occurs beyond neutral or 0 degrees of extension (1)(2). It can be divided into constitutional physiological and acquired pathological. Constitutional genu recurvatum is generally bilateral, symmetric, < 15º. Acquired genu recurvatum usually is unilateral, > 15º. (7)


With regards to anatomy, the posterior structure of the knee is likely to be stressed in an individual who displays genu recurvatum in the knee joint complex. The stability of the posterolateral compartment of the knee is provided by both capsular and noncapsular soft tissue structures, including the arcuate complex (arcuate ligament, lateral collateral ligament, popliteus muscle/ tendon, and the lateral head of the gastrocnemius), posterior capsule, lateral meniscus, fabellofibular ligament, and biceps femoris muscle.


What I found to be informative to me was how the gait cycle can be affected by genu recurvatum. During the loading response in gait, an individual with genu recurvatum transfers body weight directly from the femur to the tibia without the usual muscle energy absorption and cushioning a flexed knee provides. This may lead to pain in the medial tibiofemoral joint and posterolateral ligamentous structures. In individuals with quadriceps weakness, compensation may occur by hyperextending the knee to provide greater knee stability. Decreased step length, stride length, velocity, and cadence are primary functional gait deviations associated with this deformity. Increased lateral trunk displacement and increased energy costs also are likely to be noted.(5)

Individuals may have a history of an injury that forced them into hyperextension, examples include landing from a jump on an extended knee, a blow to the anteromedial aspect of the proximal tibia forcing the knee into hyperextension, or a noncontact external rotation hyperextension injury. Some individual may have no history of injury but may have developed knee pain over a period of time.(6)





(1) Brownstein B, Noyes FR, Mangine RE, Kryger S: Anatomy and biomechanics. In: Mangine RE (ed), Physical Therapy of the Knee, pp 1-30. New York: Churchill Livingstone, 1988
(2) Brownstein B, Noyes FR, Mangine RE, Kryger S: Anatomy and biomechanics
(3)http://www.kma.org.kw/KMJ/Issues/Sept%202004/Case%20Report/Congenital%20Genu%20Recurvatum.pdf
(5) http://www.oandp.org/jpo/library/1998_02_026.asp
(6) Gait analysis By Jacquelin Perry. http://tinyurl.com/mp5eob (Google books)
(7) Genu Recurvatum Presenting as PCL Insufficiency, The Journal of Knee Surgery Vol 17 Number 4 http://www.journalofkneesurgery.com/view.asp?rID=1956

American Journal of Sports Medicine, Knee Hyperextension Galt Abnormalities in Unstable Knees http://ajs.sagepub.com/content/24/1/35.abstract

Never was the smartest guy in the room

I am so psyched, just finished this week’s tests (3 tests in all) for my MS and I got a 100% on all of them! Wooooo, I never was the smartest guy in the room

“If you’re not cheating, you’re not trying”

I want to start off by saying I am a thief! That is something that S & C coach Mike Boyle one said in one of his articles! And I would have to agree that any good coach is a thief! I myself regularly steel information from other coaches, in fact I believe stealing and cheating are great coaching techniques! And why not! I am contently reading articles from some of the best coaches in the business; I even pay money to hear them speak at clinics and seminars. I go to learn what has worked for them, not to say I do not have my own option. But in any business, you need to learn what the best have done and why it has worked for them. As Mike said in his article, they should teach cheating in a class! I mean really, in college don’t you want to be part of the smartest group in the class? I would sure hate being the smartest guy in the room, think about it, who am I going to learn from if I am the smartest guy in the group?

In my own programs, I look at what others have done and I incorporate it into what I do as a trainer! I make tweaks to the program as need by the individual client. Looking at my desk right now I have dozens of books that I often reference to when I need ideas. When it comes to strength and conditioning there is little that has changed in the last several years!

You might think differently, but if you look at the research it has always been around, it's just a lot of coaches are stuck in their ways of doing things and not willing to change. If you think about it, Plyometrics is a great example, it has been around for years, it started off in the eastern parts of the world in 1920 with manly track and field athletes and it was not in tell the 1970 that other sports in the USA started integrating it into their sport programs....what took us so long?


Well that’s all I wanted to say for tonight. I will end with a saying one of my college offensive line coaches would tell us when he was teaching us how to hold a defensive lineman without getting caught by the referees “If you’re not cheating, you’re not trying”

HOW TO GET OFF YOUR START AND ACCELERATE

I was reading an article written by Tom Shaw and wanted to share it with you!
So who is Tom Shaw you ask, well he was the New England Patriots strength and conditioning coach. He is now the go-to-guy for all first round draft picks, he now runs the performance training program at Walt Disney World Resorts 220 acre athletic complex. http://www.coachtomshaw.com/

HOW TO GET OFF YOUR START AND ACCELERATE

Speed is the name of the game in football, and to train for speed you must focus on form and technique. This program was designed to help you improve your form, sharpen your technique and give you that quick-react start and acceleration you need for a lightning-fast 40 at the combines.

Use this program to prepare for your first combine, or as a part of your pre-season speed training.

Frequency
Get in two workouts per week during the last six weeks of the off-season program or leading up to your combine. Technique drills can be done daily as part of your warm-up.

Duration
You'll get the most benefit by focusing on your form and technique. That means running each rep only when you feel rested or "fresh." This is not conditioning. A normal speed workout will last about 45 minutes.

BEFORE YOU START

Pre-Workout Stretch
Designed to pre-heat the muscles so that we can obtain maximum benefits from the pre-workout stretch. This can be simple jogging (i.e. 1/2 mile jog) or other light activities like jumping rope, form drills, back pedals, cariocas, hip swivels, skips, mountain climbers, striders, etc. This period should last 5-8 minutes.

Dynamic Warm Up
The goal is to prepare the muscles for the more dynamic work that will follow. Special emphasis should be placed on the quads, hams, calves, groin, glutes, and hip flexors. This period should last between 5-8 minutes.

Dynamic Flexibility Drills

Get ready for speed work - heel-to-butt, high knees, skipping, bounding. 5-8 minutes.

Neuromuscular Drills
Further prepare for the workout and to focus on the specific components of sprinting.

QUICK START/REACTION TECHNIQUE DRILLS

These drills will improve your start technique and initial acceleration. Remember, start each rep feeling fresh. No dead legs!


Pushup Starts
-How Come: improve your start technique

-Equipment: None

-Reps: 3-5 reps

-How To: Start in a fingertip pushup position. - Bring your legs under you and begin to run. Your goal is to drive outward and stay low. - Your body angle should be about 30-40 degrees, with your shoulders well in front of your hips. - You should feel like you have to take fast-driving steps in order not to fall over.

-Know-how: Avoid standing up too quickly, which will rob you of forward drive and acceleration.


Resistive Starts
-How Come: A resistance drill to help improve initial acceleration

-Equipment: None

-Reps: 3-5 reps

-How To: Work with a teammate for this drill. Have your teammate push against your shoulders while you lean forward 45 degrees (i.e. your body position after the first step).
Run forward against the resistance provided by your partner for 4-6 steps, at which point your partner should release the resistance. You should keep running 10 to 20 yards.

-Know how: Resistance must be strong enough to force you to push down and back harder against the ground, teaching you to accelerate harder on the first several steps.


Ground Starts
-How Come: Improve your start technique

-Equipment: None

-Reps: 3-5

-How To: Start laying face down on the ground. Have a teammate or coach says "go," then jump to your feet and sprint about 10 yards.

-Know how: Emphasize staying low and leaning forward.

Ball Drop Starts
-How Come: Improve your reaction and start technique

-Equipment: Tennis balls

-Reps: 5-8 reps

-How To: Have a teammate or coach hold two tennis balls, one in each hand.You should be in a down stance, five yards away. Your partner will drop one ball. As soon as the ball is dropped, your goal is to sprint and catch the ball before it hits the ground a second time. Just one bounce!

-Know how: As you get faster, back up a yard at the beginning. This is an excellent drill to work on the sprint start and reaction.

THE WORKOUT

This daily routine includes resistive running, assistive running, contrast training, and normal sprinting.

Normal Running
Always spend time doing normal running to benefit from the assistive and resistive work. You want to apply what you've developed in those drills.

20-40 Yard Sprints (up or down)
Sprint the prescribed distance from either a sprint start or a standing start. You might do this after the assistive or resistive drills so that you focus on a greater push and/or turnover to the natural stride. You might race with a teammate.

Buildup Sprints
Gradually accelerate over a distance of 30-50 yards. This is a good exercise if you're refining a particular technique, but want to maintain good mechanics at increasing speeds.

Flying Sprints
You'll accelerate gradually for 20-30 yards, and then run through a specific distance (i.e. 10-30 yards) at maximum, all-out speed! This drill helps solidify top-end speed after assistive running.

Variable Speed Runs
Cover 100 yards as follows: jog 20 yards; sprint 20 yards; ease down 20 yards; jog 20 yards; sprint 20 yards. Your goal is to explode into the sprints and accelerate as fast as possible.

WARM DOWN
As important as any warm-up or drill. Include light jogging, stepping, or biking with stretching.

Imbalances in the Human Movement System

Just wanted to share my thought on a discussion our group was having about "Imbalances in the Human Movement System"

By, Brian Van Hook, CSCS
http://www.vanhooktraining.com



I believe we would all agree that the body will compensate for any imbalances in the Human Movement System caused by injury, poor posture or muscular imbalance. A tight muscle stuck in a shortened state may alter joint position, setting off a chain reaction that will worsen an imbalance and leave the body functionally weak. In the human movement system the muscular, skeletal, and nervous systems will work together to allow optimal function. If any component of the system is out of balance, it will lead to dysfunction. Muscles work most efficiently in specific positions. They will have an ideal length-tension or position from which they can produce the most amount of force. If a muscle is stuck in a lengthened or shortened position, force production can decrease. Muscles and joints have receptors that are constantly sending feedback to the central nervous system. When the muscles are at the right length and the joints are moving correctly, the CSN receives the correct information to allow for the best possible performance. However, if muscles are too short or too long, they change the position of the joints to which they are attached.

An altered kinesthetic awareness leads to synergistic dominance, reciprocal inhibition, arthrokinetic inhibition and decreased flexibility. Muscles will work together to produce force, reduce force, and dynamically stabilize the kinetic chain during function. If one muscle is too overactive or to underactive, then other muscles in the chain will become over dominate.

I was thinking about the squat in a early post so I would like to use that as an example, If a person has proper flexibility, balance, core strength, functional strength, and neuromuscular efficiency, then they should be able to squat to parallel or below without compensating at the foot/ankle, knee, lumbar spine, or upper extremity. However, if they have altered length-tension relationships, weakness of a primary muscle with compensation from a secondary synergist, or joint hypomobility, then you will see abnormal movements. These are easily picked up during the movement pattern. During the squat a trainer/coach may notice bilateral external rotation of the feet and eversion of the foot. This demonstrates tightness in the lateral gastrocnemius, soleus, peroneals, and biceps femoris, they may also find weakness in the anterior tibialis, posterior tibialis and medial gastrocnemius. Another problem a trainer/coach may uncover during the squat is the athlete’s knee adducted and internally rotated. This may suggest a tightness in the adductor complex and may also be a weakness in the gluteus medius. Weakness in the gluteus medius may lead to dominance of the adductor complex and tensor fascia latae. Functionally, these combined deficits can cause several problems.

So what all this means is an imbalance in any form from a specific muscle or kinetic chain may lead to problems in other areas of the body and a decrease in performance. Many of my H.S. athletes may enjoy performing the bench press, but dislike any type of latissimus dorsi or rhomdoideus exercises, I always have to remind them for every push, we must do a pull.

I am more of an application type of person, so I am sure I missed a few muscles/imbalances along the way, so feel free to add.

Masters in Exercise Science, Day One of classes!

This has nothing to do with strength and conditioning but I wanted to share it.

Wholly crap!! I am going to have no social life for a while, and to be honest I am a little nervous about all of this! I sure hope I did not bite of more than I can chew. I am all about learning and bettering myself with education and all. But I have also been working on the training business and getting new clients and everything that comes with it. This is going to be one busy summer for me! I am thinking things will slow down a little when High School starts and I will have more time to study and keep on top of my personal stuff.

Well like they say, nothing in life worth having comes easy!

Offensive lineman strength training and drills workout manual

The 5 guys up front that make up the offensive line are the driving force behind any great offensive! If the big guys up front can drive block an average of 3 years per-run that’s a first down, and if they can pass block for 4-6 seconds that’s enough time for a play to develop and for the QB to get the ball off.

Offensive lineman workout manual

I am writing this manual because I strongly believe the offensive line is the best position on the field. Playing in the “trenches” is where the fun happens, no other place can you be reward for beating the crap out of the guy across from you. Sure you might think the other guys on the field do the same thing, but if you have ever played on the offensive or defensive line you know there is so much more that you can get away with! That’s why they call it the “trenches”. What about the defensive line you say, well they do not act as a group, defensive linemen are about the show, they make a QB sac and do the dance and think it was all them. On the O-line you work as a group, when you are on the Offensive line, the 4 others guys on either side of you are like your brothers, you learn to trust them! You become close friends, you learn that the Quarterback and Running back are like your little sister (QB’s & RB’s are going to hate that!) but you need to understand that it is your job to protect them at all costs! When you F**k up and get the QB sacked you need to pick him up and brush him off, and when the running back gets tacked down field the first thing he should see when picking himself up is your hand extended out to help him off the ground after a tackle. You should take pride when the defensive linemen across from you gets no sacks and no tackles in a game, total domination should be your goal! Yes, you will give up a sac, and the D-linemen will get a tackle, but you should always strive to be the best at your position!

When the game is over you want that D-linemen to remember your name, he might have gotten a few tackles are maybe even a sac, but he will remember how hard it was, and he will remember how hard you played. I am not talking about cheating or playing dirty, I am talking about never giving up, playing till the whistle, making your opponent earn everything they get!

With that said lest get to the point!

This is not a cookie cutter program, sample workouts are giving, but I expect you to use this manual to make changes to your own program as needed. Do not go overboard, more is not better!

This manual will cover all points of playing on the offensive line:
1. Strength Training (we all know you have to be strong)
2. Power (if strength was enough, “power lifters” would be the best offensive linemen)
3. Speed & Agility (yes the big guys need to be quick, the first 5 yards is key)
4. Footwork (the most important factor in becoming a great O-Linemen)
5. Head, Hands, Hips (the “flipper” is not the correct use of your hands)
6. Pass Blocking- techniques and specific drills.
7. Run Blocking- techniques and specific drills.



For more information about the Offensive Line Strength Training and Drills Manual