Tuesday, January 27, 2015

Lateral Leg Drops on the Surface



Here is a video of some elite ski racers and runners working on body management and control as they perform Lateral Leg Drops on the surface of the water.

Please Note:
-the athlete's fight to control the stable leg and not move it as the other leg is dropped
-the athlete's fight to keep the legs in the same plane throughout the exercise
-the athlete's fight to keep their feet parallel and not rotate their feet
-the athlete's fight to maintain straight legs and hips on the surface

Training for Pelvic Stability Using Kettlebells Hanging From Burdenko Stick and Balance Beam




Here is a PWL athlete performing a "statue of liberty" leg to a "lunge" on a balance beam.  He must maintain pelvic stability as he carries a stick across his shoulders containing kettlebells hanging on both ends. He is also keeping his brain involved in as he follows a "forward/back/forward" movement pattern for coordination

Please Note:
-the athlete's fight for alignment of his pelvis keeping his hips under his shoulders
-the athlete's fight to maintain pelvic stability as he fights the rotation of his hips and tries to keep them square as he moves forward
-the athlete's fight to follow the correct movement pattern

Monday, September 29, 2014

BENCH JUMP- OVERS TO DEEP SQUATS

Here is an athlete performing JUMP-OVERS TO DEEP SQUATS.

We use this exercise to address coordination, strength and endurance.

Please NOTE-
-the athlete's fight for good alignment of her legs and feet as she lands in a deep squat position
-the athlete's fight to use her upper body strength to get "hang time" over the bench and therefore have time to settle lightly into a deep squat

In the 1st video she is trying to master the exercise
In the 2nd video- we added quickness to the exercise as she tries to have time to quick touch her feet on the bench each jump-over

JUMP- ONS WITH A STRETCH

Here is a video of two athletes performing JUMP-ONS WITH A STRETCH. We use this exercise to  address flexibility, coordination, upper body strength and endurance
At this particular workout the athletes returned to this exercise a few times after performing aggressive lunging and squatting movement patterns




Saturday, August 30, 2014

Using Large Flotation Cuffs on Ankles and Deep Water to Develop Abdominal Strength, Pelvic Stability, Coordination and Flexibility


Here are two elite athletes performing BACK TO VERTICAL ROLLS in the deep water. They have large flotation cuffs on their ankles. As the athletes feel their ankles wanting to float up to the surface,
they quickly realize the importance of engaging their abdominals throughout both of these exercises. The flotation cuffs will "own" them if they are not in charge of their abdominals and pelvic stability.

Please Note:
-the athlete's fight for pelvic alignment (pelvis under the shoulders) throughout the exercises 
-the athlete's fight to maintain coordination as they follow the movement pattern and tend to all the steps of each exercise- even as speed gets added in the 2nd video!


Level 1
rolling in place




Level 2
adding a 1-2-3 movement pattern 
Level 3 
adding speed

Wednesday, August 27, 2014

Warming Up With Ball/Bridge Walk Outs

Here are two elite athletes (a ski racer and a runner) warming up together using BALL/BRIDGE WALK OUTS



As you watch note the attention to detail each athlete shows as they perform this exercise on a line. Flexibility , Coordination and Pelvic Stability are all getting addressed as they use this excellent warm-up to prepare their bodies for a rigorous workout.




Monday, August 25, 2014

Using Squat Hops with Turns to Train Coordination, Balance and Body Awareness in the air


We use SQUAT HOPPING WITH TURNS to teach coordination, balance and body awareness in the air (as well as on the ground). It is crucial for young athletes to train their bodies to be comfortable in the air and to learn proper landings. If an athlete trains this way, when they are jumping or lunging on the soccer or lacrosse field, basketball or volleyball court (or even mountain) their bodies become very familiar with leaving the ground and returning safely with proper balance.  These young athletes can train their systems to absorb their jumps with engaged abdominals which will stabilize their pelvis and help facilitate light landings. Landing lightly is crucial for the health of their joints as well as their spines!



Here is a group of athletes working on SQUAT HOPPING WITH 90 AND 180 DEGREE TURNS-

Please Note-
-the athlete's fight to get height with their jump so they have time to turn exactly 90 or 180 degrees
-the athlete's fight to spin with pelvic alignment as they lead the turn with their pelvis
-the athlete's fight to coordinate the arm press with the squat as they continuously switch directions with
 each turn

LEVEL 1- 90 DEGREE TURNS WITH A PAUSED HOP BETWEEN
LEVEL 2- 90 DEGREE TURNS WITH A QUICK HOP BETWEEN





LEVEL 3- 180 DEGREE TURNS WITH A PAUSED HOP BETWEEN
LEVEL 4- 180 DEGREE TURNS WITH A QUICK HOP BETWEEN