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Four Week Off-Season Conditioning for Basketball This is a four week off-season conditioning program for basketball. This program starts with basic work capacity training and progresses in volume and intensity. Athletes should utilize this training in conjunction with a periodized strength and plyometric program. And as always, DON'T FORGET TO STRETCH! . . . keep reading Elasticity Drills on the ABC Ladder There are literally hundreds of drill you can choose to perform on the agility ladder. Some emphasize mechanics, other change of direction, balance, speed and even conditioning. The following vide . . . keep reading Think Quick! How to Develop First-Step Quickness I was up at the Monument City Classic Volleyball tournament in Richmond this past weekend to watch my daughter play. One of the most obvious things I see missing in volleyball players is first step quickness to get to a ball. It is especially lacking in young female players so seeing it often and at excruciating slow speeds multiple times this weekend I was able to analyze the problems more in depth and hopefully give you some pointers and drills that will help no matter what your ability level. . . . keep reading Plyometric Progression for All Athletes In sports, when skill is relatively equal between opponents or teams, the one that is faster and more powerful, generally speaking, has a decided advantage. If you want to jump higher, run faster, or hit harder you should be training to increase your power. There are basically three ways to accomplish this: 1) Maximal Power Training (throwing heavy medicine balls around), 2) Olympic Lifting (Clean, Snatch, and their variations), and 3) Plyometric Training. . . . keep reading Depth Drops In phase one of our plyometric progression we showed you the box jump, which is essentially a way to teach you proper jumping and landing technique. Now that you have the technique down, it's time to learn to reduce ground reaction forces. . . . keep reading Click here to read the latest Performance articles

12 Week Stationary Bike Anaerobic Interval Training Program This program can be used on your "cardio" days as a stand-alone training session or can be performed at the end of your work-out as a "finisher". Complete the work interval as intensely as you can (i.e. all-out effort) and complete the rest interval as slowly as you want. The resistance level on the bike should be around half of the maximum resistance on your machine. This program is great for fat loss, conditioning, and sprinting performance on the bike. . . . keep reading Tiki's Wedding Workout Phase III As we get closer to the wedding date we begin to pick-up the intensity. Power work is now performed with more resistance and less volume. We have also added some sprint work into our training session. We are still a few months out so we don't need to go crazy, but we must gradually build on the pevious phases. Nutrition is key (see phase I guidelines) and keeping the alcohol consumption to a minimum will help achieve our goals. . . . keep reading Core Stabilization Exercise Progressions One of the primary functions of your abdominals is to stabilize your spine. The following exercises are all classified as stability exercises because there should be no movement. Focus on squeezing your abdominals and buttocks, maintaining perfect posture, and breathing easily. Exercises are progressed by holding each position longer. When you can hold each position for a minute, progress the exercises by increasing the instability (lift a leg or arm or one of each, perform exercises on an unstable surface, etc.). . . . keep reading Coffee can lessen the pain of exercise Caffeine eases aftereffects of athletic exertion, new study suggests That cup of coffee that many gym rats, bikers and runners swill before a workout does more than energize them. It kills so . . . keep reading Tiki's Wedding Workout My really good friend, Kate "Tiki" Barber, is getting married this fall. In case you don't know, Tiki is the recently retired captain of the US Women's Olympic Field Hockey Team, as well as an Al . . . keep reading Click here to read the latest Fitness articles

Superfoods for Health Imagine a superfood -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. There are no side effects and you can get most of these all at your local grocery store. Even people who are healthy can make a few tweaks and the impact can be amazing. I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted. . . . keep reading Healing from Injury: What Happens, How Long It Takes, and Why Some Injuries Do Not Get Better By understanding a little more about injuries to muscles and joints, you may be able to better understand what to expect when an injury gets in the way of your fitness activities. . . . keep reading Supplements for Health - Why take supplements and which ones should I take? Good nutrition is no longer available in our commonly eaten foods unless it is 100% organic or home-grown. This deficit in America creates often-severe health problems. We need whole-food nutritional supplements and high antioxidant foods to make up for nutritional deficiency of foods. . . . keep reading Improve Your Glute Function (Get Your Butt to Work!) One of the biggest problems I see when assessing an individuals injury or functional movement, is their lack of glute function. The gluteals (butt muscles) are the most powerful muscles in the hip . . . keep reading Grafts for Knee Ligament Reconstruction "You have torn your anterior cruciate ligament". After receiving that diagnosis from your Orthopaedic Surgeon you have discussed your treatment options and during that discussion you were told that if you have surgery that your ligament would be replaced by a graft. . . . keep reading Click here to read the latest Sports Medicine articles

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