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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 Rotational Power Training With the Medicine Ball Rotational movement is needed to be successful in any sport even if you don't swing . . . keep reading Off-Season Conditioning for Transition Team Sports 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 Why you should train with the kettlebell. Why you should train with the kettlebell. I recently started training with kettlebells religiously, as have most of the other guys on our staff at HRSportfit.com and Wareings. I think I am actua . . . keep reading Lateral Movement Progression - Hurdle Drills Here we have a series of lateral movements using 6" micro-hurdles. We start off at a walking speed, then progress to a skip, and finish with a run, not moving to the next phase until the previous speed is mastered. . . . keep reading Click here to read the latest Performance articles

Workout for 11/20/08 PUSH Alt. Incline DB Press: 3x16 Front Squat: 3x8 Explosive Bench Step up: 3x8/8 Single Arm Physio Flye: 3x12/12 Physio push-up (hands on ball): 3x10 . . . keep reading Brown Rice Crispy Treats Our good friend Renee Wareing from Wareing Health supplied us with this tasty little recipe. She tells me her kids go nuts for these things. And the bonus - they are low in sugar! . . . keep reading HRSportFit.com November Nutrition Challenge Guidelines Most people think that personal trainers eat nothing but healthy foods all the time. The truth is, the reason you see us working out at a maniacal pace is so we can eat and drink what we want to. Now I'm not saying I eat burgers and fries and chug beers all the time, but by the same token, I don't sprinkle fish oil and flax seed on a bowl of tree bark and call it a meal either. . . . keep reading Recipe of the Week - Chicken Salad This featured recipe is a creation of Executive Chef of the Virginia Beach Hilton's Catch 31, Pete Stine. These delicious but also nutritious recipes are based on the Zone Diet with a ratio of 30% protein, 40% Carbohydrate, and 30% healthy fat. And next time you are eating out, stop by Catch 31 and try one of the HRSportFit recommended "Hilton Eat Right" menu items for a delicious and healthy meal. . . . keep reading Yoga for Everybody - Vinyasa: How To Practice A Transition When you begin to practice Yoga you will find that a Vinyasa or transition between different exercises or postures involve four foundational poses that are called Plank, Crocodile, Cobra, and Down Dog. We will break down this flow and how you can start incorporating it into your exercise program today. . . . keep reading Click here to read the latest Fitness articles

Understanding the Sacro-Iliac (SI) Joint Of all injuries, low back pain (LBP) is easily the most frequently suffered, with ~80% of the population having an episode at some time in their lives. Of those, it is estimated that 90% will suffer a recurrence of the problem. Many structures are implicated, including intervertebral discs and their corresponding nerve roots, the many small facets (joints) in the spine, and the soft tissues such as muscles and ligaments. Another possible source of low back pain is the sacroiliac joint (SIJ), and current research suggests that as many as 15% of all cases of LBP may be attributable to the SIJ. . . . keep reading Meniscus Tears Our knees take quite a beating. Whether during an athletic event or during the course of normal day to day activities, we put a tremendous amount of stress on our knees. They hold up our (sometimes considerable) weight, allow us to run, kick, bend, squat, twist and turn. Pivoting and cutting activities are also very tough on the knee. Going up and down stairs can put up to seven times our body weight on our knees. Luckily they are designed very well to allow us to do all those things. However, from time to time, all of us are bound to injure ours knees to some extent. Fortunately, most of the time we recover from these injuries with minimal down time. Other times it may be a more serious injury requiring more extensive treatment. . . . keep reading Nutrition Feature: How Can You Recovery From Injuries? 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 Hip Flexor Release and Flexibility Having unexplained, chronic knee pain. Check out this video and try these techniques! . . . keep reading Protect Your Shoulders and Improve Your Posture - Y/T/W/L If you are an athlete, especially in a sport that involves throwing or hitting, you must protect your shoulders and maintain a healthy rotator cuff.  This involves many things, from improving . . . keep reading Click here to read the latest Sports Medicine articles

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