Six Stretches Most Athletes Need

When I design a training program for a specific athlete’s sport, there are many areas to focus on including: strength, conditioning, speed/power, mobility/flexibility and recovery.   It is very common to focus on the areas that seem like they are the most beneficial for athletic gains.  In the case of sports performance training, it’s the training for the sport itself and the speed and power work which are usually most attractive to the player while the mobility, flexibility and recovery modalities take a back seat.

This approach may work for a short while, especially if the athlete is young, injury free and plays a sport that is not completely single-side dominant.  When the athlete starts to mature, the accumulation of years of the same sports stress combined with postural challenges, like sitting in the classroom and doing work on the computer, can cause many problems.  The neglected areas of mobility and flexibility may lead to muscle soreness, lack of movement, decrease in athletic performance, or even result in injury.

Let’s face it, stretching is not fun or exciting but a small venture into the dullness a few times a week can vastly improve your performance, recovery and keep you off the sidelines and in the game.

Below are some of the most common areas I have found to be tight on athletes and the mobility and stretches that correspond to the assistance of relieving the tight area.  When performing these stretches be aware of proper body alignment and be prepared to hold the stretch for more than the commonly proclaimed “30 seconds.”  It can take up to two minutes for tight muscles to release so hold on to those stretching positions a bit longer.

Ankles

This area of the body cannot actually be stretched because the ankle is a joint.  However, the ankle can be mobilized.   The ankle is the foundational structure for support and movement for the entire body.  In sports, movement begins from the ground and then generates power upward and in the applied directions.  If the ranges of motion of the ankles are not optimal, structural alignment of the joint and limbs will be offline.  Off-alignment makes the body absorb and distribute energy in inappropriate directions therefore decreasing the maximal power generated and possibly setting you up for a joint injury.

To mobilize the ankles and stretch the muscles of the calves: have your front foot flat on the floor with your toes three to six inches away from a wall.  Place your hands on the wall and gently pulse your lower leg and knee forward keeping the knee aligned with the toes.  The ankle mobility should increase and you can judge this by how close your knee gets to the wall.

Hamstrings

Hamstrings are the collective group of muscles of the back of the leg that are used to extend the hip and flex the knee.  In sports the hamstring muscles are important for: generating the quick first step, jumping, stabilizing the knees for cutting and deceleration of the body to stop quickly and change directions.

With their numerous functions it is common for these muscles to get tight due to their overuse.  If they stay tight for too long optimal use of these muscles decreases, stiffness of the legs and low back can occur and possibly a muscle pull or injury occurs that will keep you out of the game.

To stretch the hamstrings: I like to lay supine on the floor and use a long strap for leverage.  Loop the strap around the ball of your foot and bring your leg to its end range of motion where you feel tension; making sure the non-stretched leg is flat on the floor and not popping up.  Once I’ve established my end range position without straining, I then begin to contract my thigh muscles and hold the contraction for a few seconds and then release the muscles along with my breath and gain a few more degrees in the range of motion.

There are variations to this stretch that you can check out more in depth in my article: How are your Hammies

Hip Flexors 

The hip flexors are the muscle group that pulls the knee towards the chest.  In sports they are used for running and jumping.  These muscles get tight really easily.  As a student athlete I remembered going to early morning practice for soccer and then sitting in classrooms for the next five hours and then going to afternoon practice.  After all of the training in the morning and then all of the sitting at my desk, my hip flexors would tighten up tremendously.

All of us sit more then we should for our body’s health and the hip flexors are tight because of this.  If they get too tight not only will optimal performance be decreased but they can pull the hips out of alignment and this can lead to sore lower backs, postural changes and even injuries of the surrounding muscles.

There are several ways to stretch the hip flexors and you may have to perform more than one way to get them loose.  In my Sports Performance Series I talked about the role of the hip flexors in sports, how to test their length and what movements strengthen the hip flexors.

In terms of their recovery and resting length: one of my favorite stretches has you put your back leg on a bench and front foot on the floor.  Tilt your hips forward as if you are tucking them underneath you.  Maintain this position; sink the hips downward letting gravity assist.  When the hip flexors begin to release you may sit your hips back towards the heel of the elevated foot to increase the stretch intensity of the quadriceps muscles.

Hip Rotators 

These muscles can get really tight much like the hip flexors do when sitting all day.  The hip rotators are primarily the glute muscles and their function is to stabilize, rotate and extend the legs.  All of these movements are necessary for sport applications and if they don’t respond well then neither will your playing ability.  These muscles also tend to be tighter on one side than the other which can throw off hip and leg alignment which may cause low back tightness and pain.

To stretch the hip rotator muscles:  find a box or a table that is around the height of your hips.  Turn your foot inward towards the middle of your body and have your knee outside of the body.  Rest the outside of the leg on the surface finding a position that is comfortable and does not aggravate the knee or ankle joints.   My left side likes to tighten up more than my right and if it is really bad then I cannot rest my knee on the surface.  When this happens I place a mat or pad under the elevated knee so it has something to rest against and therefore will want to relax and stretch.  As it begins to release I take the pad away and let it rest on the surface

Thoracic Spine

The thoracic spine or T-Spine is the area of the upper back around the level of the shoulder blades.  Much of the movements we perform during sports and our daily lives involve going forward or dealing with objects right in front of us.  Sports, driving and even while I sit here and create this article for you, my shoulder blades are being pulled forward because of the position I am in.  The chest muscles get really short and tight and mobility of the thoracic spine becomes limited due to the tightness.  For rotational sports like tennis and golf this can inhibit the range of motion needed to perform well and for the rest of us this tightness and lack of mobility can lead to the rounded back posture.

A great way to keep the T-Spine mobilized is to use a roller:  Lie on the floor and place the roller on your back near the bottom of the shoulder blades.  Keeping the hips down and the body aligned properly, let the upper back extend backwards over the roller and then, when stretched, bring it back to the neutral position.  It is important to think about only moving the upper back and not the entire spine, this is not a crunch.

                             

Lat Stretch

The Lattissimus dorsi muscles are the big wing shaped muscles of the back just below the shoulder blades.  The muscle inserts into the upper arm and is used to bring the arm towards the body for action and support.  The muscles are anchored at the shoulder blade, ribs, spine and the hip.  With all of these attachments if any of them becomes too tight it can throw off alignment of many areas of the body therefore causing its function to decrease and soreness and pain of the arms and back can occur.

One of my favorite stretches to maintain proper alignment is the lateral bend with support:  I like to use a squat rack; however a doorway can work just fine.  With one arm, reach across and over your head, with the near arm keep it lower, by the hip for support.  When you get your grips make sure the hips are rotated and aligned.  When aligned, slowly move the far hip away and you should feel a stretch in the area where the lats insert.

There you have six stretches to help you perform at your best.  Best to choose a few that you need to do and perform them a few times throughout the week.

Tags: flexability

Ten Best Strength and Conditioning Moments that Made 2011 Great

If you are like me you probably can’t believe this year has come and gone so quickly.  I usually get reflective this time of year trying to analyze if I have accomplished enough with the 365 days given to me.

Upon review, this year had some bumps but overall has been an incredibly successful year for Rise Above Strength and the strength and conditioning field in general.  In this article I will share ten of the best (in my opinion) strength and conditioning moments, articles and products that made this year great.

At the end of the article you can download a complimentary circuit training manual with workouts that I made just for my loyal readers.

Just a quick note: I do NOT make any money off of the items I endorse; they are just my sincere opinions of what I liked this past year.

Rise Above Performance Training 3^rd Anniversary Party

I have to admit this is the most stressful thing in the world for me to get off the ground but once it is over I am glad we did it.  I never thought I would be celebrating one year let alone three with such a great family of people here at Rise Above Performance Training.

From the food, the strongman contests, the awards presentations and all of the family and friends who came out to celebrate; it was a great day.  You can read more about the Anniversary Party here.

The Minimalist Shoe Movement

I am all about keeping everything simple; training, nutrition and lifestyle.  This new wave of shoes taking the market by storm might be the answer to many people’s foot problems.  They have personally helped me relieve the plantar fasciitis issues I had.  I still think finding the perfect multi-purpose minimalist shoe is a little ways off, however I would recommend people to try them out gradually and see if they are right for them.

One of My Favorite Articles Written By Me

This is my favorite article I wrote this past year.  It mostly had to do with some frustration I have with the cookie cutter workouts that young athletes get and the desire to push them too far.  You can read my post: Five Mistakes when Training Young Athletes here.

One of My Favorite Articles Written By Someone Else

I really enjoy reading articles by Eric Cressey.  He is spot on with his training analysis and is a constant proponent for quality training both in the weight room and in sports to maximize the longevity of an athlete’s career while minimizing injury risks.

Many players and coaches have their youth superstars do too much.  In this particular article Eric points out shortcomings of exhausting the talents of young kids as baseball pitchers.  Read: “Your Arm Hurts? Thank Your Little League, AAU and Fall Ball Coaches.”

Biggest Feat of Strength I Personally Witnessed

Aj and I went to a kettlebell seminar hosted by the Orange Kettlebell Club (OKC) where John “Wild” Buckley brought his 70kg (154lbs.) kettlebell affectionate called “The Nibbler.”  John was the only man up to this point to put it overhead until Aj gave it a try.  Prepare to be impressed as you check out this video: “Aj Makes History”

One-Hour Long Cycle Charity Event

Speaking of the OKC, these guys know how to put on a challenging and worthy event.  This is the second year I have participated in their One-Hour Long Cycle for charity.  This year we raised money for the Japanese Tsunami relief effort.  I was very thankful that the gym raised over $700 to contribute to the event.  I was a little disappointed that I was the only member from Rise Above performing the 1-hour event.  My goal for next year is to raise more money and get at least one person to participate with me.  Read all about the event: One-Hour Long Cycle Charity Event here.

Best YouTube Video

Every once in awhile I find a gem on YouTube that I like to save and go back to for inspiration or a good laugh.  This video was passed around face book and I really found it moving.  Perspective is everything and a huge key to either success or failure.

Best Piece of Equipment I Purchased

When I go for equipment I look for quality, simplicity and versatility.  The Econo Core Blaster from Elite Fitness Systems is all of those things.  It is small, portable and can be used for a variety of exercises in many different planes of movement.  Great bang for the buck.

My Favorite New Magazine

My Mad Methods Magazine is the magazine trainers and serious trainees were looking for.  Forget the popular health and fitness rags, this is a serious training magazine with more articles and programs than advertisements.  The articles are written by top professionals in the field covering everything about unconventional strength training methods.  If you get the magazine you might even see a few articles written by yours’ truly.

The Best Thing About 2011

The best thing in the strength and conditioning world are you guys.  All of my clients and readers of the newsletter are truly inspirational to me and you guys are the ones that get me up every day and allow me do what I love to do.

As a special thanks I have put together some of my favorite circuit training workouts just for you to download and enjoy.  Get your Circuit Training Programs.

Tags: best of 2011

Training for Winter Sports: Best Exercises for Soccer and Basketball Players

The weather is getting colder and the seasons are changing.  With these changes comes the beginning of new high school and college sports seasons with two of the biggest being soccer and basketball.

I have had the privilege of training both soccer and basketball athletes this past offseason and we have used many different training protocols to make sure they are strong, agile and more resistant against injuries going into their seasons.

Both soccer and basketball share similar movements in their sports; stop and go running, deceleration, cutting and acceleration and jumping components.  In this article I am going to share with you some of my favorite training exercises I use to get these athletes ready for their season.

Deadlift

There has been a timeless debate in the “strength and conditioning world” regarding which exercise is better to build strength, size and game speed; the squat or the deadlift.  Both exercises are great and should be used but if I had to pick one over the other for soccer and basketball players it would be the deadlift.

Like the squat, the deadlift is a highly effective movement to train the hips to extend.  Most sports are dependent on the athlete’s ability to extend their hips, whether it is to sprint, change direction or jump.  Being able to move and accelerate and object from the ground using one’s hips leads to great strength and power development essential in sports.

The one advantage that the deadlift has is the ability to train starting strength which is the ability to move the body quickly from a dead stop.  Many athletes, parents and coaches ask how they can improve their child’s “first step.”  This first step development comes from training to move deadweight quickly and effectively.

Forward Lunges

This is one of those exercises that I had used in the past, forgotten, came back to it while training at Cressey Performance.  When doing forward lunges again, I realized how weak I was at it and then realized the huge value it has.

I have had many of my athletes primarily performing reverse (step-back) lunges because I felt they were able to get into proper position easier and they could use the back foot explosively to train the first step.  This movement was great for that however I was neglecting one huge component necessary in both of these sports: deceleration.

Most deceleration during soccer and basketball comes when the athlete is moving forward and the front leg needs to slow the body down to change direction.

Forward lunges require the front leg to decelerate.  The forward lunge trains the hamstring muscle group to slow the body down through the eccentric contraction much like it needs to do when playing a sport like soccer and basketball.

During sports the body must decelerate loads greater than the body weight alone due to the acceleration of the body creating a greater force vector.  When doing this lunge variation with added resistance the body learns to deal with forces great than body weight alone much like what occurs when playing sports.

Kettlebell Swing

The kettlebell swing has several advantages when it comes to training for soccer and basketball; namely training the posterior chain (primarily hamstring and hip muscle groups) for power production, it can also be used as a conditioning tool.

Many strength and conditioning coaches utilize Olympic lifts (clean and snatch) to train the power element of sports; while these lifts may be great for power generation, they take much longer to learn the technique when compared to the kettlebell swing, and they are good for maximal power production whereas soccer and basketball are sports that utilizes repetitive bouts of sub-maximal force production.  Sports like soccer and basketball consist of a series of repeated sprints and stops; not an all or nothing explosive movement.

Kettlebell swings can be done within a strength program for repetitions if training posterior chain power production is desired or it can be done for time intervals if training for conditioning.

Core Stability

Core stability for soccer and basketball are crucial for the athletes to perform optimally.  Not only must the core be stable for the athlete to perform their dribbling and shooting skills effectively they also must have a strong core to be able to fend off all of the knocks and fouls that opponents will perform to steal the ball or disrupt a game winning shot.

Training the core for stability is quite simple and I recommend a variety of core stability exercises within a particular training program.  Plank variations, ball or wheel rollouts, strap fallouts, Pallof presses are all great exercises to train the core through stabilization.

Conditioning Circuits

This is one component that is not used frequently enough in strength training protocols.  It is one thing to make your athlete strong and perform well in the weight room, but if they cannot perform better at their sport then the job you’ve done is not complete.

In my article, Get with the Circuit, I touted the need for solid conditioning programs for athletes that needed both strength and endurance.  Adding a conditioning circuit into the program once a week will greatly enhance your soccer and basketball athlete’s strength transfer from the weight room to the field and court.  It is important that these athletes gain the strength endurance necessary to perform repeated measures of sprinting, stopping jumping, and cutting.  The athletes who are able to maintaining this strength endurance cycle will most likely be in better shape and perform the best at their respected sport.

Some of my favorite exercises to include into circuits are jump rope, kettlebell swings, pushups, body rows and the Prowler.  Time should be suited close to what would be done during a game situation.  I like circuits of 4-6 stations doing 20-30 sec. of work and resting for 10-20 sec.

Conclusion

Soccer and basketball players are just like any other athletes in respect to the fact that they need to be strong, stable and conditioned.  The details within a program should be tailored for each specific sport and specifically designed for the individual athlete for optimal success.

Tags: athlete training, athletes, athletics, basketball, training