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Performance Newsletter
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Performance Newsletter
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Think Quick! How to Develop First-Step Quickness
Todd Williams, CSCS, USAW, SPARQ
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
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Plyometric Progression for All Athletes
Chris Ullom, ATC, CSCS
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
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Depth Drops
Chris Ullom, ATC, CSCS
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
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Nutrition Feature: How Can You Recover From Injuries?
Jen Van Horn, DT, MS HS
If you strain a muscle, you probably don't wonder, am I drinking the wrong protein shake or am I having enough nutrients in my diet? But it's not a silly question. Why? Because the rate of your recovery from an injury is all about supplementation and nutrition. . . . keep reading
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Off-Season Conditioning for Transition Team Sports
Chris Ullom, ATC, CSCS
The off-season conditioning training cycle consists of Extensive Tempo Interval Runs (focus on your stride/mechanics, not the intensity of your sprint),low-volume shuttles to begin change of direction work, and Fartlek runs to build aerobic capacity. Week four is either cross-training or metabolic circuit training. . . . keep reading
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Nutrition for All-Day Tournaments
Chris Ullom, ATC, CSCS
Whether it's on the beach, on the grass, or indoors, all-day tournaments can really present a challenge when it comes to fueling your body. Unless you are properly hydrating and replenishing your energy stores you will not be able to compete at a high level at the end of the day, regardless of your fitness level. In fact, you may be opening yourself up to cramping, muscle strains, or worse. The key to staying on top of your nutritional needs is to plan ahead. . . . keep reading
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Rotator Cuff Warm-up and Rehabilitation
Chris Ullom, ATC, CSCS
A weakened or strained rotator cuff can not only lead to further injury but can seriously diminish your hitting power. Here is a simple exercise you can incorporate into your warm-up and warm-downs. . . . keep reading
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Box Jumps
Chris Ullom, ATC, CSCS
Phase 1 Vertical Plyometric Progression - Box Jumps When we are teaching people to jump and land safely, we always begin with box jumps because of their relatively low stress nature. If you were to jump off a box onto the floor your body would have to absorb a force several times that of your bodyweight. Conversely, jumping up onto a box minimizes the effects of gravity on your joints and soft-tissue. . . . keep reading
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Five Exercises You Absolutely Must Avoid If You Want A Healthy Shoulder
Chris Ullom, ATC, CSCS
Physical Therapists are some of the brightest people I know. I was fortunate to have the opportunity to work with some really good ones. Working in the clinic for many years you begin to notice some tendencies. Whether it's the physical characteristics of the young women with ACL tears or the foot and ankle biomechanics of the patients with plantar fasciitis, after a few hundred patients with the same diagnosis you can almost tell what a person's history is based on their injury. One of my personal favorites is the 40+ year old male with a torn rotator cuff. . . . keep reading
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September 2010
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