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Hips & Glutes...A Must for your Dynamic Warm-Up Routine

Hip and glute strength drives power and speed in an athlete. It is extremely important for athletes to activate these muscle groupings during every dynamic warm-up and to continuously work to develop these muscles. Effectively building up these muscles enables speed, agility, and power while changing directions or jumping out of a running position. It is critical for athletes to weight train these muscles just as they would do for other key muscles used for peak athletic performance, as they are often ignored or not trained to get the maximum potential out of them. What Most Athletes and Coaches are Doing Wrong… Although many athletes incorporate hip mobility exercises into their warm-up, this is not as effective as doing so...

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Increase Fast Twitch Muscles with Resistance Training

Incorporating resistance band training into a workout is one of the best ways to increase speed and agility. There are many reasons why athletes should be turning to resistance training more often, with the basis being that it is an extremely simple way to turn your everyday workout into a high intensity training plan. Most people know that skeletal muscles are made up of muscle fibers, primarily type 1 fibers (known as “slow-twitch fibers”), and type 2 fibers (known as “fast-twitch fibers”). What most people don’t know, is how these fibers can be developed to achieve maximum athletic performance. Slow-twitch fibers are used when an athlete is performing an exercise up to 25% capacity. These slow-twitch fibers are what allow...

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Importance of Hip Mobility

Hip mobility is often ignored  in training, but is essential for keeping an athlete on the field and performing at a high level. If you’re like me, then you grew up as a student athlete sitting in a classroom or behind a desk at an internship for hours on end. By doing this, hip flexors are shortening and the muscles supporting the hip are weakening. This is why it is essential for coaches to develop workout programs to offset this and ensure that this is not negatively impacting an athlete’s performance. What’s the correlation between Hip Mobility and Performance? EXPLOSIVENESS!  Although there are many factors that come into play when we talk about hip mobility, the number one driver is...

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Agility Drills for Any Athlete

Agility, or the ability to rapidly accelerate, stop, and change direction quickly, is important for many athletes. If you can move quicker than your opponent you’re going to have an advantage, especially in sports such as basketball and football. During the off-season is the best time to work on your agility with a variety of agility drills such as the ones I’ll mention shortly, but first it’s important to understand two things. First, agility training is just one part of a complete program. Your training program should include weight lifting, plyometrics, and speed training in addition to any agility drills you use. Second, the amount of agility training you do is going to depend somewhat on how much sport-specific training...

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Throwing Mobility Bands: Part of the Ultimate Shoulder Warm Up

A shoulder warm up is extremely important for overhead athletes such as baseball players. Throwing mobility bands are a great tool for helping those athletes by providing light resistance to a variety of exercises intended to warm up the muscles of the shoulder and core. With the amount of stress that repeated throwing puts on your shoulder, the warm up can’t be overlooked. Yes, simply starting with a few light tosses before serious throwing is better than nothing and is the current warm up for many novice athletes, but if you really want to take things to the next level, you need something more. You need a tool that was specifically made for baseball players, a tool that is extremely versatile, easy...

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