U-District Coaches Corner

Warm-Ups... Mobility & Stretching

2010-06-10T10:48:00.000-07:00

Warm-ups are a time to prepare the body for the demands of that day's training session. There isn't one "right" warm-up or stretching routine. Some people think that static stretching (holding a stretch for 15 seconds or longer) is a must, while others believe that it's counterproductive. Some have well thought out movement progressions while others just tighten their belt and go.

No matter what your personal routine looks like, there are 3 key areas that need to be addressed to keep you performing at your best: Ankle mobility, hip mobility, and t-spine mobility. These areas are so important because the health of our knees and low back are largely determined by what the joints above and below them are doing. If you have limited motion in your hips, you will find that either your knees or your low back end up compensating.

In our next post, we'll give you a couple quick exercises that will get your blood pumping and keep those key area moving and grooving in whatever style warm-up you choose.

Nutrition - Avoid Toxins

2010-06-07T09:58:00.000-07:00

Another huge rock of nutrition is avoiding toxins. Most people are so focused on adding supplements to their diets to make them healthier, they forget the famous quote: "If you find yourself in a hole, the 1st thing you should do is stop digging". If you have high cholesterol, instead of seeking out medication, first look at what you are putting into your body that might be causing it. Health is determined as much by what don't put in your body as what you do. Here are 3 quick things you can do to make a huge impact on the way you feel & look. Choose 1 option and see if you can do it for the next month.

1. Can the soda pop. This is a silent killer. My brother stopped drinking pop and lost 20lbs! I believe the diet soda is even worse than regular. At least regular pop has real sugar instead of processed chemicals that I can't pronounce.

2. Pass on the bread. Although grains are considered healthy by most people, the bread that we eat has little nutritional value and causes blood sugars to spike which leads to weight gain. Instead of having bread, add more fruit and vegetables to get your carbohydrates.

3. Don't save room for dessert. Dessert is meant to be a once in a while treat, not something you have everyday. Focus on fueling your body with high quality plants, meats, nuts & seeds. And if you need something sweet, there's nothing better than fresh fruit.

Nutrition - Eat Real Food

2010-06-03T11:01:00.000-07:00

Another one of our favorite nutrition principles is that when you have the option, eat real food. What do we consider real food? Vegetables, fruits, meats, eggs, nuts & seeds. Basically, anything that has only 1 ingredient. The moment you take a whole food off your plate and replace it with a processed food, the nutritional value of your meal declines. Real food is perfectly packaged with all the nutrients in all the right ratios for optimum health & performance. How you can argue with Mother Nature? I sure wouldn't :)

Nutrition - 80/20

2010-06-02T10:59:00.000-07:00

Our training staff has been on a mission to find the truths and principles that underly the most popular nutrition fads out today. After reading books like Thrive, Primal Blueprint, Metabolism Advantage and The China Study, we've come up with a list of guidelines to follow.

My favorite nugget that I've taken out of this is the 80/20 principle. This simply states that we need to eat whole foods 80% of the time and enjoy the 20% of the time when we decide to treat ourselves. Realizing that there is no such thing as having 100% perfect nutrition, we shouldn't make having a treat worse for us by feeling guilty about it. As long as the bulk of your calories come from nutritionaly dense, whole foods, you should enjoy every last bite of your favorite ice cream... as long as it's only 20% of the time :)

Men's Hoops - Summer Lift D

2010-05-15T22:25:00.000-07:00

Men's Hoops - Summer Lift C

2010-05-15T22:05:00.000-07:00

Men's Hoops - Workout B

2010-05-14T05:19:00.000-07:00

Men's Hoops - Summer Lift A

2010-05-03T18:46:00.000-07:00

John's Everest Workout

2009-11-12T15:50:00.000-08:00

I hope life is treating you well! Thanks so much for the books - That was really thoughtful and I'm excited to learn. Here is a quick video of a workout to get you started on your Everest journey. It's been fun getting to know you and I'm looking forward to helping you reach new heights :)

- Mike

Training Female Athletes

2009-10-30T19:56:00.000-07:00

At Udistrict we train a lot of high school top level male athletes, at the same time we also train a lot of top high school female athletes. With athletes that are at the top of their class you never want to hold back. Here's a video of a very good sophomore basketball player doing the same vertical jump challenge from a couple posts below. We started with the cone at 24" and built it up to a height that was the highest she could clear at 38".

So the story here is, if you are training a good athlete, don't hold back and find ways of challenging them every day.

Jumping 38" or 3' 2"

3D Med Ball for Throwing

2009-09-29T10:54:00.000-07:00

Here is a Med Ball throwing sequence that can be used to increase throwing velocity. The idea is to create power by sequencing movements instead of isolating muscles. Make sure you repeat the throws on the opposite side.

Pushing the Limits in Jumping

2009-09-11T12:34:00.000-07:00

At Udistrict we try to push the limits of athletes.

Here are some video's of a couple incredible athletes that trained with us, and to push the limits of their jumping height we set up a box with a couple cones on them with a stick at the top. The final height is 60" or 5' and proof is shown in the profile pic of how high it is, where they are standing next to it.

Working on full explosion here they are Clearing the 5' height with some room to spare

Men's Hoops August

2009-08-11T07:18:00.000-07:00

CJ Workout

2009-08-05T19:53:00.000-07:00

Curls and 3 Way SL RDL

2009-07-21T20:52:00.000-07:00

SA Bench & FP Pull Up Shifts

2009-07-21T20:48:00.000-07:00

Make sure your first set of the SA bench is lighter than you would do for your normal chest press

3 Way Curls

2009-06-15T08:41:00.000-07:00

3D Bridge Legs

2009-06-08T10:35:00.000-07:00

Complete :10 in each plane twice. The total time in the 3D bridge should be 1:00 (:10 X 3 X 2)

3D Bridge - Arms

2009-06-08T10:27:00.000-07:00

Complete :10 in the sagittal plane, :10 in the frontal plane & :10 with rotation and then repeat. The total time spent in the 3D bridge should be 1:00 per set.

Cable Upright Rows

2009-06-08T10:21:00.000-07:00

Make sure you use your legs to generate power for the Row

3D Step Downs

2009-05-25T10:08:00.000-07:00

Complete all the reps in one direction before moving to the step down in the other direction.

MB Bench Jump

2009-05-25T09:16:00.000-07:00

Complete all the reps on one leg before switching

3D Shoulder Raise

2009-05-25T08:44:00.000-07:00

Whitworth Basketball Summer Training

2009-05-21T11:21:00.000-07:00

Fellas - I'm excited to see the gains you make this summer. Here is some quick video of the new exercises. This is a clip of the 3D Bound. Believe that every rep is preparing you for that one defining moment in your career... because it is. Nilson

DB Snatch

2009-05-21T11:14:00.000-07:00

Let's start out using a light weight and just work on the form. Make the DB weightless by using the power in your hips. This is a great exercise for increasing your vertical leap and shoulder stability.

Squat Matrix

2009-05-21T10:17:00.000-07:00

Perform 3 reps of each position

X Jumps

2009-05-21T09:34:00.001-07:00

The keys are how far you can jump and how quick you can get off the ground.

3D Hamstring Stretch

2009-05-21T09:21:00.000-07:00

Make sure your back toe is facing forward!

Horizontal Box Out

2009-05-21T09:15:00.000-07:00

Here's a great Basketball Specific Exercise designed to strengthen your shoulders and back.

We are open!

2009-04-13T14:28:00.000-07:00

We just wanted to let everyone know we are now fully up and running! Thanks for your patience. Let the training, soccer, football, and madness begin. See you around.

The Staff

4-Way Lunge Series

2008-12-02T17:21:00.000-08:00

Here is a great multi-direction drill to improve power, balance and coordination. The 4-way lunge builds strength in all 3 planes while the 4-way bound increases the athlete's ability to change direction effectively. This series would be great for athletes that play basketball, soccer, football, etc.

Comparing Technique

2008-05-01T08:38:00.000-07:00

In our training, we use different tools to show change. One of these is Dartfish video analysis. Here is an example of two trials 6 weeks apart of the 3 cone drill and 10 yd dash.

Sprinting

2008-04-25T08:21:00.000-07:00

In working with our athletes to develop speed, we are constantly working on these main points:
1) A good posture with forward lean
2) Staying low in the first 5-10 yds
3) Driving the arms back
4) Lifting the knee, toe, and ankle up
5) Pushing against the ground.
6) Make it look effortless.

Youtube is a great resource, if you know what you are looking for. Here is a great example of those points.

TK

Intrinsic Motivation

2008-04-10T10:36:00.000-07:00

It looks like it is motivation month at U-District! I read a great book last week called Intrinsic Motivation at Work and it addressed the issue of inspiring people to be better. Extrinsic motivation comes from outside the self and is short lived. It leaves people working for a reward that can only be achieved at a later date and so they don’t fully appreciate the present. Extrinsic motivation only places value on the end and not the means to the end and so instead of living in the moment, they can’t wait for the workout to be over. The problem with this mindset is that the only time an athlete can get better is Now. Not tomorrow, not later, not next week. Athletes must learn to love every moment of the training session because at that time, that is all they have. To make sure that your athletes are fully engaged in the Now, they must be able to see the purpose of their workouts. When an athlete has a sense of purpose, they’re able to concentrate on what they’re doing because it is important to them. One way you can give you athletes purpose is by explaining to them why you selected their exercises and how they transfer over to success in their sport. If they see the reason behind every movement they make, they are more likely to move with passion and conviction. It will also make you a better coach because it will force you to put extra thought behind how you design the workout and why you are choosing specific exercises.

Keeping Things Fresh

2008-03-31T14:01:00.000-07:00

To add to Nick's post last week, motivating athletes can be challenging, and part of this challenge includes keeping the workouts fresh and challenging and yet still sport specific and purposeful. Not only do the athlete's need to give 100% to truly benefit from the training, they must also buy into the philosophy and planning of the trainer.

A few methods we use at U-District to keep workouts fresh include:

- Making drills into competitions, and challenging our athletes to beat their own personal records as well as records set by other athletes that train at U-District.

- Format the workout as a circuit so that the athlete is constantly working, yet the exercises continuously change.

- Add a sport specific aspect to an exercise, for example doing sit-up headers for soccer, balance passes for basketball and volleyball, ladder drills with shooting for both basketball or soccer, etc.

Mixing things up in a workout, creating competition, and introducing little variations to certain exercises are a good way to keep athletes challenged and focused.

Motivating

2008-03-18T11:47:00.000-07:00

As a coach working with athletes of all ages, skill levels, genders, and sports the one thing that I have found to be the most challenging is motivation. Motivating athletes can seem like a losing battle most of the time depending on the athlete, unless you are able to figure out what motivates them to compete in the first place. A great man once told me, “you can coach and teach them all you know but it won’t make a difference unless you can motivate them.” I took what he said and I looked back at some of my more memorable coaches and he was right to a great extent, the coaches that stood out the most were the ones that were able motivate not just individuals but entire teams. Motivated teams are usually winning teams and motivating coaches can influence their players on the field as well as in life.
-Nick C.

Love to run

2008-03-13T15:01:00.000-07:00

I love to run but, it hasn't always been that way. After years of forcing myself to run because I knew it was great exercise, I have finally found the joy of running. What helped me love to run was making a game out of it, whether it be picking other runners to pass, or keeping a pace until the next phone pole, it made things more fun. Challenge your athlete's to be creative with their workouts, for example, the next time you send them out on a run see if they can blaze their own trail rather than following the road or track.

Nike SPARQ Training

2008-02-28T16:51:00.000-08:00

U-District is proud to announce that we are an official Nike SPARQ Rating Facility. The SPARQ Rating system is a tool to measure a person’s overall athleticism and stands for Speed, Power, Agility, Reaction & Quickness. There are 5 sport-specific SPARQ Ratings: basketball, baseball, softball, football, soccer, and track & field. Athletes can now come to U-District to complete the sport specific tests, receive their SPARQ rating, and have their information uploaded to Nike’s website. From there, coaches can track their performance against other athletes from across the world!

European Football

2008-02-22T16:08:00.000-08:00

Soccer tryouts are just around the corner for the majority of soccer clubs and the boy's side of high school soccer, so I thought it would be fitting to write a post with a few interesting and important facts about soccer from a book I have been reading titled Conditioning for Soccer by Dr. Raymond Verheijen, who is Dutch and brings a unique European outlook to the game. European soccer is like the NBA or NFL here in the states, and Europeans have studied and broken down the sport in order to maintain the production of elite teams and players. Below are a couple things from the book that were quite interesting as well as encouraging, as we base our soccer training here at U-District on a similar philosophy in an effort to stay on the cutting edge and help our athletes improve and enhance their game and athleticism and strive for the elite level that players in Europe are trained for.

- "Soccer actions are never undertaken in isolation. The manner and the moment of execution are always related to the game situation. Drills must therefore incorporate elements of these game situations. In this way players develop fast reactions, linking ability, orientation, differentiation, balance, agility, and a feeling for rhythm."

- Here is an interesting excerpt from an interview with a player on the top Dutch club team Ajax. He says "It often annoys me how people compare soccer with other sports. Naturally long-distance runners, etc., have to go to the utmost, but you cannot make such a simple comparison. Soccer is more variable. First of all you have to use your feet and that is more difficult than using your hands. Then you have to use your brain, because tactics now play a large role. There is a lot of physical contact and you are regularly knocked to the ground or fall. On top of this there are 200 sprints. This demonstrates that soccer is very complex and very strenuous."

- On average, for elite players, defenders run 9.0 km (5.6 mi), midfielders run 12.1 km (7.5 mi), and attackers (forwards) run 10.4 km (6.5 mi).

Although soccer training in Europe is very successful, and as a country we could learn a lot from their approach, there is not one ideal way to train. Determining what is best for the individual athlete and helping them become better and enhancing their athletic experience, and life, is what training is all about.

Good luck in tryouts!

Coaching the big picture

2008-02-08T13:19:00.000-08:00

Throughout the typical athletes career they will have many different coaches, as I did. Although all of my coaches growing up had great things to teach me about my sport, the ones that I appreciate the most now are the ones that took the time to teach me life lessons. Now that my competetive organized sports life is behind me, I carry on those life lessons that I was taught while a part of a team. Some, more in your face than others, like sometimes you will get your butt kicked but you have to stand back up and move on, and others more subtle and harder to learn like, learning to take something positive out of negative situations.

As coaches, it is important to take advantage of our (most of the time) captive audiance to instill lifelong values that our atheltes can use when they enter their "glory days" years!

The best example I can think of is the concept of mirroring people. If my basketball player wants to become a better shooter, then I will tell them to find someone who they think is a good shooter and mirror their actions. It's the same off the court, pick out things you like about other people and mirror those actions. It can be anything from how they organize their time to how them and their spouse treat eachother.

The athletic arena is such a great place to help instill great values and make great people. The options are endless and the opportunities are aplenty, so I challenge you to start coaching the big picture and not only, make students of the game but, students of life!

-KM

Minor League week 4

2008-02-07T11:50:00.000-08:00

Travis Webb Week 4 - 3 sets
Rope Pullacross 37.5 kg x 10ea
Bosu SL Squat x 15ea
SL One Arm DB Row 30lb x 15ea
Burly Diagonal 20lb x 20
Barbell Side Lunge with OH Press x 10ea
Bosu MB Slam 10lb x 10ea
Coreboard SA Snatch 20lb x 10ea
Uneven Pushup x 10ea
MB Situp twists x 20

Supplements

2008-01-24T13:58:00.000-08:00

Athletes are constantly looking to gain an edge in their sport by minimizing recovery time, increasing energy or building muscle mass. I am cautious to recommend supplementation because the world of supplements is not heavily regulated and the benefits and risks of taking various supplements are unknown. A sports nutritionist gave a presentation to the Gonzaga University athletes last fall and sited that the IOC (international Olympic Committee) did a study of 100 supplements taken off the shelf of a chain store and found that over 20% would lead to positive drug tests and over 10% contained steroids that weren’t listed on the label. This was a BIG eye opener. Any athlete looking to take supplements should seriously look at the risk vs reward and make sure that the supplements they purchase are from large, well known companies with good reputations.

Major League Preparation Minor League Pitcher Pt1

2008-01-24T12:55:00.000-08:00

Travis Webb - Cincinnati Reds Week 2 of 6 Offseason January 24.08

Balance as the Key to Application

2007-11-19T15:12:00.000-08:00

As a coach, are you emphasizing balance enough in your programs? Whether it is in practice or training in the weight room, balance plays an important role in both sports performance and injury reduction. Try Single Leg Balance with a Toe Touch or Single Leg Broad Jumps as an easy way to incorporate into your program

-TK

Jumping High Up The Incline

2007-11-06T16:08:00.000-08:00

Today we are featuring a new exercise to help push our athletes to the next level in jumping higher. We are using a super stretchy and soft bungee chord tied off and anchored to the ground. This exercise is done either single leg or double leg. Making sure we are getting the same amount of reps on the left leg as the right leg. Our goal each set is to get 5 or 6 jumps in while working our way up the incline to have our maximal jump on the last rep. With the bungee there are also foam pieces that we are able to slide up the bungee to help our athletes have a goal on how high up the incline they want to go.

Featured Pitcher Workout

2007-11-02T07:28:00.000-07:00

Stephen is a long (6'6") pitcher with great leverage. We work a lot on core strength and upper body strength, especially the back because of the relationship between upper back and shoulder to rotator cuff health. Look for more in the future regarding modules for pitchers

T-Test

2007-10-31T16:20:00.000-07:00

Once again, here is another video coming from Russell and his terrific day of post-testing. This test is the T-test where the athlete incorporates another plane of movement front and back into the Shuttle test that is often used in football combines which is strictly lateral. This test, though wasn't a U-district record (8.41), his time of 8.66 seconds did send the trainers running to the record books to check for sure what the record was.

Record Breaking Ladder

2007-10-29T15:56:00.000-07:00

With each athlete as they come in to U District we do pretesting and postesting. One of the tests that we perform is the 30-second timed ladder drill. In this drill they pefrom the 3 step shuffle, Alternate Leg Hopscotch, and the crossover with hopes of completing the drill in under 30 seconds. We were lucky enough to have had the camera ready for this post-test as Russell broke the previous U District record of 20.00 with at time of 19.85 seconds. Congrats Russell

Sharing Ideas - Featured Athlete

2007-10-29T06:38:00.000-07:00

Over the next several weeks, you will see a new addition to our blog titled, "Featured Athlete." The athletes you see are currently training with us, and we will give you some insight into how we are training our individuals and groups. We want our athletes to be able to share what they are doing with their family and friends. We want to be able to share what we are doing with you.
This is part of our vision to improve the coaches and athletes in our community, but to take it one step further, we want to challenge other trainers and clinics to raise the level that they provide. We are willing to share how we do with anyone anytime, because we believe that if we are all pushing each other to improve, everyone will benefit.
Keep an eye out for our Featured Athletes. You may even recognize them as one of your own!

-TK

Competition

2007-10-26T14:31:00.000-07:00

There are advantages to both working one-on-one with athletes and working with them in a team setting. With small group training, I love the high energy and competitive spirit that arises when 2 athletes want to better themselves. With Grant and Justin, I have tried to capitalize on their competitiveness by turning standard drills into challenges. Instead of trying to coach every movement they make, I pose a challenge to them and let their bodies figure out a way to solve it. They're such great athletes that they seem to always find the most effecient and effective way to complete the drill.

Featured Athlete

2007-10-24T07:11:00.000-07:00

This is a high school athlete who is a freestyle skier. In order to get her ready to compete this winter we are working on strengthening her legs, as well as, developing her explosive leg power. For her rest periods we work on balance, core strength, and upper body strength. The goal is to have her in mid to late season shape during her first run of the year!

-KM

The Well Rounded Athlete

2007-10-24T06:38:00.000-07:00

Cross training is a great way to develop well rounded athletes. Although sport specific drills are important, it is equally important to mix things up every once in a while in order to keep your athletes on their toes! For example, having your basketball team play a quick game of soccer allows them to naturally develop their footwork, cuts, and straight ahead speed.

In the weight room, think in terms of muscle groups. If your athletes do a lot of forward/backward movements be sure you are strengthening the muscles that move the body laterally. I run between 10-15 miles a week, so I am constantly using my muscles to propel my body forward, so when I am in the weight room I make sure that I strengthen my hips and do frontal plane exercises in order to strengthen the lateral movement muscles.

Cross training is a great way to reduce injury, to keep practice new and exciting, and to develop well rounded athletes. Afterall, ATHLETES ARE MADE!
-Katie

Featured Athlete of the Day

2007-10-22T18:08:00.000-07:00

Today's Feature Athlete is JB. We love this guy. He always brings energy to his workouts and loves "getting after it". It was his vision for Gonzaga Athletics that allowed us to build a strength and conditioning staff and facility there. Recently, the Josh Burrows Performance Athletic Center was dedicated in his honor. We are proud to be the Trainers for the Zags. Thanks JB! By the way, a 1:24 leg circuit is pretty studly!

Leg Circuit (per Gambetta)

20 Body Squats

20 Forward Lunges (10ea alternating)

20 Stepups (Repeats on 12inch box)

10 Squat Jumps

Gold Standard 1:15

-TK

Physical Education Conference (WAHPERD)

2007-10-22T07:54:00.000-07:00

Thank you to WAHPERD for inviting me to speak at your state physical education conference. The topic was youth sports performance training. We discussed the philosophy of functional training, proper warmup with dynamic flexibility, agility footwork training, and balance exercises. Thanks for all the great questions. Please let me know how I can make the presentation better! Also, let us know if we should host a mini-conference this summer to expand our discussion on youth training.
Thanks, Brian Cronin

Single Leg Triple Jump

2007-10-22T06:36:00.000-07:00

In working with young athletes, it is important to teach jumping with both feet together and individually. Single leg triple jump provides us with a leg strengthening exercise, a test for bilateral comparison, and coordination. This is a modification to work on coordination and requires (3)- 6" hurdles. This athlete is covering about 20 feet in 3 jumps.

Big Picture

2007-10-19T07:18:00.000-07:00

The following is an excerpt from Vern Gambetta's blog - www.functionalpathtraining.blogspot.com. This describes our philosophy and helps maintain balance between sharing exercises and promoting this belief.

Exercise or drill selection is one of the last steps, if not the last step in the process of planning a training program. I emphasize the last step, not the first step or the focal point. It is always more than the exercise, it is the big picture.There are no magic exercises. There are some key focus exercises in the menu that must be done to accomplish specific tasks in specific sports with specific individuals. Those tools are based on key movements’ that must be accomplished to train for the sport. I know that as I have progressed in my career the toolbox has significantly increased in size but the number of tools that I actually use is significantly less. I used to think that because I had a training tool that I had to use it. It took me awhile to figure it out. I was infatuated by menus of exercises like the book depicted here that was a French translation of an East German book. I thought that was were the secrets were, but when I got around the east Germans and learned from them it was more that going to the book and picking one of the 1,000 exercises, it was the plan and the methodology behind the exercises.
The analogy that I always use is that as a coach you are skilled craftsman, you know what tool to use, to do what job and at what stage of the building process. A tool appropriate in the earlier rougher stages of building will not be appropriate when you are fine tuning details. Know the tools and how to use them. Remember the adage if the only tool you have is a hammer then everything becomes a nail. - Vern Gambetta

Lateral Ladder Drill

2007-10-19T06:53:00.000-07:00

Here is another quickness drill that promotes body awareness. The athlete steps over a 6" cone placed every other square in the agility ladder. Each time the athlete steps over a cone and returns to the original start position, they add one more cone the next time out. Both feet land in the ladder with the exception of the first and last step. This athlete's time was 8.89sec. Our record is 7.49sec

Agility Drills

2007-10-18T15:22:00.000-07:00

Agility drills are not only a great way to improve athletes footwork, change of direction speed, and multi-directional movement, but also a way to improve body awareness. I use agility drills such as agility ladders, box drills, and wheel drills with all of my athletes ages 9 to 89 because they are functional exercises that will assist the athlete with whatever they are doing, whether it's on the court or in everyday life. Body awareness is an essential part of being a superior athlete, and also, preventing injuries.
-Katie McCaffery

Agility ladder

2007-10-17T22:00:00.000-07:00

A great way to improve foot quickness, coordination, and balance is by using an agility ladder. As your athletes master the different patterns, you can progress the drill by using audio and visual cues that signal them to change direction. This requires that your athletes are proficient in doing their patterns forward and backwards. By challenging the athletes to react, it will ensure that they maintain a balanced position where their quickness can be transferred over to their sport.
- Mike Nilson

Reaction Ball

2007-10-16T19:54:00.001-07:00

This is a hand-eye reaction drill good for defensive hands. Here the athlete is told to assume a defensive stance 3-4 feet from the wall. A reaction ball is tossed against the wall and the athlete must catch it before it touches the ground. A challenge for this drill is to catch one-handed.

Quickstep Drill on Platform

2007-10-16T19:46:00.000-07:00

This drill is great for teaching rapid foot contact. We use a 4" olympic platform and tell the athlete to step up with both feet and down with both feet in an alternating pattern. Each complete circuit counts as a cycle. The athlete is timed for 30 cycles. The time for this athlete is 12.75 seconds. Our record is 10.25 seconds.

Resources

2007-10-16T07:23:00.000-07:00

As I get ready to post some of the drills that we do, I am always curious what other people are doing. SPARQ is a test-dominant organization that has partnered with Nike to market their systems to young athletes across the country. While our philosophy is a little different, I have found the video section of their website to be a good collection of what others are doing to improve their speed, power, agility, reaction, and quickness. Take a look at some of these at SPARQ Videos.

Quickness...Soccer

2007-10-15T06:53:00.000-07:00

This week we will talk about "how do you make your athletes quicker?" We work with a lot of athletes that want to focus on that very goal. They have been getting beat on that first step or change of direction. We will share some insights on how we approach this quality.
A couple of weeks ago, I listened to a wonderful interview with Steve Nash by Charlie Rose. In this interview, Mr. Nash talks about the difference between speed and quickness. He attributes a lot of those skills to growing up playing soccer. One thing that brings up is that you can't be quick without balance. We are always working on the combination between known and reactive quickness (reactive being more sport specific). Stay tuned for drills and conversation about developing quickness.

Mini-band Warmup

2007-10-12T07:12:00.000-07:00

Every workout we spend some time working on strengthening the glutes and hip flexors by using mini-bands that go around the ankles. The hips are crucial for knee control as well as a primary contributor to explosive movements (jumping, sprinting, etc.). It is so important to focus on hips for lateral quickness, but also for slowing the body down in order to change direction. We will comment further when we discuss change of direction.

How do you Warmup?

2007-10-11T15:17:00.000-07:00

Tomorrow, we will post one more time about warmup. However, we would love to know, "What works for you?" Send your thoughts by emailing udistrictpt@gmail.com, or just comment below. Thanks.

TK
CANI (Constant And Never Ending Improvement)

Crawling...

2007-10-11T15:10:00.000-07:00

So how can you warmup your throwers/hitters/overhead athletes? (I am thinking of baseball, softball, tennis players, swimmers, golfers, volleyball players). There should definitely be some overhead warmup that engages the shoulders, arms, back, and core. Here is a great tool for this group. We call this our crawling warmup. Inchworms and Spiderman. Perform each for 20 yds.

Barefoot Warmup...

2007-10-11T15:05:00.000-07:00

When looking for answers to your questions, you do your homework - glean the literature, look to experts, but when it comes down to it, you have to look at your athletes and decide whether your plan is working. One warmup technique used by one of our trainers, Nick Carlone, is to have his athletes warmup barefoot. Here are his thoughts:
Since we are on the topic of warm-ups, a great way to help increase joint mobility and heart rate during warm-up is to increase the number of muscles used during the warm-up. Arguably one of the most affective ways to do this while increasing an athlete’s lower leg strength and balance is to perform our dynamic flexibility exercises barefoot. Barefoot work is becoming more and more popular among trainers and coaches across the country for the belief that it decreases the chance of lower extremity injuries such as rolled ankles, planter fasciitas, and shin splints. Here’s the deal, in today’s society we wear stabilizing shoes for most of our day, from the time you get ready to leave your house in the morning, until you get ready to end your day in the evening. This is completely fine and totally normal however, all of the little muscles of our feet and lower leg become comparatively inactive and the more inactive a muscle is the weaker it gets. A barefoot warm-up allows an athlete to use and strengthen these muscles in the way they were designed to work, in a stabilizing and supporting manner. This is great for athletes who experience the previously described symptoms as a way to help reduce the risk of injury.

3 Way Lunge as a Warmup

2007-10-10T07:00:00.000-07:00

One of the exercises that we use for lower body development is the 3 Way Lunge. Also known as the clock lunge, this is great for loading in preparing for change of direction movements. The movements are Right leg: 12 o'clock, 3 o'clock, 5 o'clock and Left leg: 12 o'clock, 9 o'clock, 7 o'clock. This is a great exercise before a lower body lift like squats or before any change of direction drills in practice. It works in all 3 planes and activates and stretches the back, hips, knees, and ankles.

Changing Speeds

2007-10-09T15:47:00.000-07:00

As we continue to discuss the topic of warmup this week, I think it is important to talk about how the warmup is not an isolated part of practice. This becomes a bit theory, of course, because every coach has the warmup and/or stretching blocked out as a seperate part of practice. In reality, the warmup should have a building effect and can last well into practice or pregame. Yesterday, we showed you 4 dynamic flexibility exercises that each had a higher intensity return (hop). This is an example of building into higher efforts. In order to improve performance and make the practice or game feel "smooth" and "easy," different intensities should be used. An example of this is to run sprints at 60/75/85/100% efforts. Depending on the skill being practiced, in practice you should operate at a variety of speeds or intensity levels. We talk about learning skills and then performing them "as fast as you can, not as fast as you can't." What this means is that you can move at high speeds without performing the movements correctly. Since we are always working on different skills, our practices should operate at speeds according to skill achievement. Challenge your practice organization by preparing for the highest intensity efforts with lower skill building work.
tk

Dynamic Flexibility Warmup

2007-10-08T08:57:00.000-07:00

Dynamic Flexibility Warmup

2007-10-08T06:02:00.000-07:00

At U-District, we start every workout, regardless of personal training, sports training, or team training - with a method we call dynamic flexibility. The purpose of dynamic flexibility is to prepare the body for any movement that you might do in the workout - forwards and backwards, lateral movement, or twisting. We do this by walking 15 yards out and back, with a hop on the way back for each movement to increase the blood flow to the muscle. Traditional stretching is best for post-workout. Our main four exercises are 1) Knee to Chest, 2) Punters Walk, 3) Sumo Walk, 4) and Lunge with a Twist.

First Post

2007-10-05T09:39:00.000-07:00

Today marks the launch of the Coaches Corner blog. Our vision is to equip coaches at all levels to reduce injury and increase peak performance with their athletes. Over the past 3 years, we have gone through our own journey of discovering the most effective methods of attaining sports performance goals. This process is a daily discipline, and we utilize great leaders in the field such as Vern Gambetta and the National Strength and Conditioning Association, and also create additions or modifications based on our equipment, athletes, goals, and developing philosophy. This site is not meant to be a one-size fits all solution, but rather a thought-provoking addition to your plan for how to train your athletes. In the future we will share how we work with athletes of different ages and ability levels. We will share insight into our training with Gonzaga and Whitworth athletes and feature guest entries by coaches, trainers, and therapists. Look for videos of our exercises as well as links to books and videos that we believe are worth a look. Check back daily and join the journey!

Ever Stronger,

Travis Knight, MEd, CSCS