Outright Fitness & Performance

The ex*****on may not be perfect but the flashes of good ex*****on are there. Working with young, developing athletes is a balance - balancing their developmental and training age while still having fun learning through a lot of repetition.
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#baseball #power #coordination #summationofforces #speed #youthathlete

Block starts! Every athlete’s set up will be different and adjusted to what feels right to them, where they feel they have the most power output.
Setting up blocks generally starts the same:
1️⃣Your front foot pedal will be 2 feet from the starting line.
2️⃣Your back foot pedal will be 3 feet from the starting line.
3️⃣Pedal foot angle is adjusted so the foot has a better push off.
4️⃣Adjust the pedals and pedal angle until it feels right
5️⃣Practice and adjust blocks as necessary
6️⃣Toe dragging isn’t necessary
🎯Most importantly, time the starts so you know what is working! Hip height and shin angle may not look textbook perfect but if an athlete’s time shows they are coming out hot and fast, then that’s what it is!
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#blockstarts #trackandfield #powerpushoff #sprinttraining

Static stretching to improve range of motion so your body can complete its full movement potential during dynamic movements.
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#stretchingexercises #flexibility #mobility #hamstringstretch #quadstretch #staticstretch #dynamicstretching

Improving acceleration using resisted sled sprints means the sled load 1️⃣doesn’t change running mechanics or 2️⃣decreases an athlete’s speed by more than 10%.

Stored energy! There is a lot of energy produced in plyometric movements. And how you use this stored energy will determine whether you have a good jump, a fast sprint, a powerful throw or you don’t.
🔋When doing plyos such as depth jumps, the body is learning how to recruit and coordinate all the right musculature to jump quickly.
🔋When done correctly, after landing, the stored energy is efficiently transferred generating a powerful movement.
🔋If, while doing a depth jump, the athlete spends too much time on the ground, the stored energy is wasted as heat.
🔋Wasting energy as heat results in a lack of force production - so you won’t be able to jump as high, run as fast, have a good serve, or pitch as fast.
🔌Remember- with plyometrics, the primary goal is the rapid deceleration- acceleration action to produce maximal force in the shortest amount of time to increase power and speed.
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#stretchshorteningcycle #plyometrics #storedenergy #kineticenergy #eccentric #concentric #biomechanics #athleticperformance #speed #power #science #data #optimumpowerdevelopment

Lateral movement for a linear athlete. Even for non-athletes lateral movements are beneficial.
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#movement #training #fitness #lateral #plyo #sprinterlife #athletes

Power! Not just for athletes. Power is a product of strength and speed. We know power impacts athletic performance. For non-athletes, strength, speed power helps the body be prepared for daily living - crossing the street swiftly, going up stairs, catching yourself when you stumble. Additionally, according to research, muscle power declines at more than twice the rate that strength does as we age — as much as 3.5 percent a year for power compared with 1.5 percent for strength. So strength and power are important training elements for both athletes and non-athletes!
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#newyear #power #speed #strength #lifestyle #dailyliving

Young, developing athletes learning about effort. Oftentimes, developing youth athletes are still learning about body awareness and may not know how to give enough effort to affect performance improvements. Using fun competitions can teach a developing athlete about intensity, focus and giving enough effort to get better.
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#youthathlete #focus #effort #mindset #athletictraining #intrinsic #extrinsic #motivation #patience #uplift

Force generation! When teaching an athlete how to generate force to move powerfully, using the medball sit up throw movement is an effective tool to learn some basics about summation of forces. To generate maximum force, the the athlete has to use muscle groups in the correct sequence and at the right time - known as the summation of forces - to move powerfully. Why is force generation important? Power results in being able to run faster, having a stronger jab for boxing, having a successful basketball shot, making a serve over the net.

These are two variations of the sit-up throw movement that can be used at different stages of an athlete’s development. Give them a try!
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#forceproduction #mass #acceleration #velocity #summationofforces #physics #science #athleticdevelopment #athletes #boxing #running #anatomyandphysiology

Balance. Learning body awareness with movements such as an RDL but modified to be kid friendly!
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#kids #fitness #lifestyle #physicaleducation #rdl #balance #coordination #strength

Indoor season prep!
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#trackandfield #hurdlers #runthrough #practice #highschooltrack

Bounding! This plyometric drill helps improve stride length, force production, rhythm and coordination.
🐰When using this fantastically powerful drill with young, developing athletes, the implementation strategy changes but not the focus of the drill.
🍦cones can be a great visual cue
🍦a visual target makes it fun to try to push as hard as they can to reach the cone.
🍦the spacing between each cone has to be proportional to their wee height
🍦most importantly, allow them to have fun
The ex*****on won’t be perfect but focusing on improving one aspect at a time allows these pint sized athletes to eventually become proficient and do so while having fun.

Plyos! As a developing youth athlete, implementing plyos as part of their training program can elevate their athleticism. Plyos helps develop overall speed and power by working on quickly recruit muscles and tendons to be explosive and improving how fast the athlete uses their strength to generate power.
BUT, when it comes to plyo training for developing youth athletes, the effectiveness of plyos is dependent on the suitability or appropriateness of the training program.
👉🏽Drills should not be the same for youth vs developed athlete including volume, frequency, intensity.

Lunch is ready!!! Today!! BBQ chicken fundraiser for the @ruthlessatx team! Wish smellovisin was real!!
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#softball #community #support #partnership #bbq #fundraise #support

BBQ Chicken is almost ready!! Wish there was smellovision!😋 Come get some and support a great organization, all at the same time! Starting at 11a!!

Core work ! A strong core helps with balance, coordination, decrease the risk of injury, and support your spine when walking, running or simply just moving.
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#coreexercises #abs #strength #exercise #workout #lifestyle #justmove

Broad jumps are great for athletic and speed development. BUT broad jumps and jumping in general, can also improve heart health, balance, muscle coordination which are important to having functional fitness and improved quality of life!
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#functionalfitness #hearthealthy #lifestyle #jumps #balance #coordination #strength #qualityoflife

Strong. Fierce. Powerful. Fast. Women.
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#simplythebest #frisbee #women #shepower #empower #athletes #mastersathletes #powerofshe

Ballistic power!
These type of movements help develop the explosive strength and acceleration capabilities of athletes.
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#power #relativestrength #ballistic #rateofforce #acceleration #science

Sound of velocity and power coming together.
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#softball #velocity #power #hitting #practice #youth #athletes #slomo

Proprioceptive input comes in through your muscles and joints, and then the brain translates this input to create movement - such as running and turning. The more often a movement is repeated, the better sense of proprioception the brain develops, and thus, coordination is improved. And for developing youth, improved balance and coordination translates into better athleticism and injury prevention.
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#youth #training #sprint #sports #basketball #coordination #balance #proprioception

Bump set the volleyball!
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#volleyball #highschool #athlete #training #saturdaytraining #bumpsetspike

Eye foot coordination is an important skill in life and as athletes. Developing youth athletes are learning how to use and coordinate their bodies including developing spatial awareness, rhythm. To help youth athletes develop these important skills, It’s helpful to identify elements of coordination that each youth athlete needs and use drills/exercises that most suitably help them develop those areas.

RDLs or Romanian deadlifts. Great movement to strengthen hamstring for improved speed and power.
To execute this movement properly:
✅Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight.
✅Lower the bar until the bar has just past your knees.
✅Then use your hamstrings to power back up to standing. Powering up fast helps with motor unit recruitment for improved rate of force production/speed development.
👎🏾Don’t bend all the way to make the bar touch the ground. Remember RDLs are meant to work your hamstrings primarily, not your lower back.