Jacky Anderson Plyometrics for martial arts will help to increase your explosive power, your speed and your ability to change direction quickly. On their own, plyometric drills have limited effectiveness. They are most useful when performed in conjunction with a strength training program. In fact without a strength base, plyometric training can do more harm than good.
Plyometrics refers to exercise that enables a muscle to reach maximum force in the shortest possible time (3). The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action. This article outlines the physiology behind how and why plyometrics works. It also examines the research that demonstrates why, as a
These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They are most effective when completed in conjunction with a suitable strength training program or following a phase of maximal strength training… For more details on how to develop a
These animated plyometric drills are used to develop explosive power in the upper body. Lower body plyometric exercises can be found on a separate page. There are several different methods of power training. The simplest is to perform classic weight lifting exercises, such as bench presses, as explosively as possible. The problem with this method is that the
What exactly is a battery of physical fitness tests and how do you design one? It is simply a group of fitness tests that closely represents the various physiological demands of your sport or event. Step one is to break down the sport (or it could be an assessment for the Armed Forces or Fire Service)
One repetition maximum (1-RM) is used by strength coaches to determine the intensity of a resistance training program. It simply refers to the maximum amount of weight you can lift once, and only once, for a particular exercise. When prescribing the amount of weight to use for a strength training program, coaches often use percentages of
This Olympic weightlifting routine is an example of how Olympic-style lifts can be incorporated into a strength training program. It is designed for individuals who have little Olympic lifting experience but who do have a significant strength base. It is essential that younger and less experienced strength trainers follow an anatomical adaptation strength phase to prepare
Push Up with Stability Ball and Medicine Ball Start by placing your hands on a balance board and your feet on top of a stability ball. Move into a plank position and maintain your balance by extending your arms. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about
You could argue that off season training is the most important phase of any sport-specific conditioning plan. Not only will it help the athlete to recover physically and psychologically, it can be used to address some of the physical imbalances that are inherent with playing competitive sport. Before moving on to the components of off
Off season soccer training has two important objectives… Physical recuperation and mental respite from a strenuous season Minimize any losses in strength and conditioning built up over the year. In fact one of the World’s leading strength experts Tudor Bompa, suggests that “off season” is an inappropriate name. Instead he calls it the “transition phase”
This muscular system picture shows all the major muscle groups on the human body from the frontal view. To see a muscular system diagram from the posterior (back) view click here. Galea Aponeurotica Epicranius Orbicularis Oculi Nasalis Levator Labii Superioris Zygomaticus major & minor Orbicularis Oris Risorius Depressor Anguli Oris Depressor Labii Inferioris Mentalis Omohyoid
This muscular system diagram shows the major muscle groups from the back or posterior view. To see a muscular system picture from the anterior (front) view click here. Occipitalis Semispinalis Capitis Splenius Capitis Sternocleidomastoid Trapezius Deltiod Teres Minor Teres Major Triceps Brachii Latissimus Dorsi Brachioradialis Extensor Carpi Radialis Longus Anconeus Extensor Carpi Radialis Brevis Extensor
The combination of strength and endurance results in muscular endurance – the ability to perform many repetitions against a given resistance for a prolonged period of time (1). It is a crucial element of fitness for athletes such as distance runners, swimmers, cyclists and rowers. It’s also important for success in many team sports like
What does skeletal muscle consist of? How does it contract? Muscle anatomy can get quite complex… and that’s even without mentioning the physiology of muscle contraction! This article breaks skeletal muscle down into its smallest parts and examines the amazing processes that bring about all our movements… Every one of the body’s 430 skeletal muscles
Medicine ball exercises are an important tool for developing sport-specific power. They can be used as part of a circuit training format or plyometrics program. In fact, upper body plyometric exercises are limited without their use. Strength training for sport, for the most part, is very different from bodybuilding. While a phase of the strength training program should focus
Martial arts training will vary greatly from discipline to discipline. By understanding the physiological demands and movement patterns within the specific disciplines, and profiling elite martial artists, a suitable sport-specific conditioning program can be designed. Not all exercises and modes of training are suitable for all martial artists. A comparison of two of the most
There are few stations more versatile in a circuit workout than the agility ladder. From drills focusing on speed, to agility, to strength, whatever your goals are, there’s a way to incorporate your agility ladder into the mix. If you’re getting into circuit workouts and looking for the next tool to add to your collection,
Many coaches and athletes routinely perceive lactic acid, or more specifically lactate, as a dead end waste product that is completely unfavourable to all athletic performance. This assumption however, may longer be considered accurate – so much so that it has been labelled the mythology of lactic acid (1). While Sports Scientists are largely in
Lactate tolerance training will help you to recover more quickly from successive bursts of speed and power. It will increase your tolerance to lactic acid and allow you maintain a high work rate for longer. This type of training could also be called speed endurance, anaerobic endurance or power endurance. In competitive sports such as
Lactate threshold training will help to improve performance times in endurance events such as distance running, cycling and swimming. As its name suggests, this form of conditioning is designed to increase the exercise intensity at which the anaerobic or lactate threshold occurs. There is some confusion amongst coaches and athletes as to the role of blood lactate
If VO2 max is your aerobic endurance potential then your lactate threshold plays a significant role in how much of that potential you are tapping. Lactate threshold has been defined as: The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep
A lacrosse training program must carefully balance the rigours of one of the most strenuous team sports. The sport requires the physical and performance qualities of most other sports combined. Very few studies have been carried out on lacrosse athletes and little scientific information is available. From research that has been completed, it is clear
Kettlebell training is rapidly growing in popularity amongst general fitness enthusiasts and athletes. Used by the Russian military and Special Forces, the kettlebell (or girya) has been touted as the most effective, efficient piece of strength training equipment available. Proponents of kettlebell training suggest that it increases strength, power, speed, co-ordination as well as core
Here are the kettlebell exercises and images. If you missed the kettleball training article you can see an example of how these exercises can make up a routine. Here are the kettlebell exercises and images. If you missed the kettleball training article you can see an example of how these exercises can make up a routine. Do
One of most effective methods for improving static passive flexibility is through the use of isometric stretching. An advanced form of flexibility training that must be prescribed with caution, it is useful for developing extreme range of motion associated with martial arts for example. Placing an outstretched leg on a chair and using your bodyweight to bring
Isometric exercises, also known as static strength training, involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint (1). The term ‘static contraction training’ is sometimes used to describe isometrics. However, ‘contraction’ signifies a change in length (shortening) of the muscle belly, which
Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training. The intensity and duration of the work intervals and the length of the rest periods dictates the training response.
How to increase your vertical jump – with the right training techniques you can increase vertical jump performance significantly… While it may be true that genetics plays a considerable role in an individual’s capacity for peak power, the fact is… Very few of your competitors or team mates will train specifically to increase vertical jump power. So with
An ice hockey training plan should develop a combination of aerobic power, strength and muscle bulk, explosive speed and power as well as good anaerobic endurance. One thing is certain — the game is certainly unique… On average players perform for 15-20 minutes of a 60-minute game. A typical interval on the rink lasts 30-80
As it relates to strength and muscle, hypertrophy is simply the enlargement of a muscle belly due to an increase in the size of muscle cells – particularly the muscle’s fibres. This differs from hyperplasia which would equate to an increase in the number of fibres. Unlike hyperplasia, hypertrophy is a well-recognised and accepted physiological
Hyperplasia can be defined as: “the growth of an organ due to an increase in the number of cells.” The breast tissue undergoes hyperplasia in a lactating mother (1). The tonsils grow by hyperplasia to enhance the immune response in a child with a throat infection (2). As it relates to skeletal muscle, hyperplasia defines muscle growth
Beta-hydroxy beta-methylbutyrate, or HMB, is touted as a muscle-building supplement that many, according to anecdotal stories at least, athletes find advantageous. Besides being used as a muscle-building supplement for fitness enthusiasts, HMB has been used to aid in the healing process of people suffering from wasting due to cancer, HIV/AIDS and trauma patients recovering from
Heart rate training makes use of the fact that the demand for oxygen rises with exercise intensity. As would be expected heart rate has a close relationship to oxygen consumption, especially at exercise intensities between 50 and 90% VO2 max (1). Heart rate is easy to monitor and for the majority of athletes it offers a practical
Heart rate reserve is simply the difference between your maximum heart rate and your resting heart rate. There is a relationship between heart rate and oxygen consumption – particularly at intensities ranging from 50-90% VO2 max (1). So traditionally, exercise intensity has been prescribed as a percentage of maximum heart rate (calculated as 220 –
Heart rate has been used for many years as a way to determine exercise intensity. While it does have its limitations it can be useful for anyone completing steady-state exercise (exercise at the same pace). Exercise intensity is usually prescribed based on a percentage of maximum heart rate. Traditionally, maximum heart rate was determined with the
The Harvard Step test is used to measure cardiovascular fitness. It’s a simple test that requires no expensive equipment. You will need: A step approximately 18 inches (45cm) high. A stop watch. Instructions Step on to the step or bench every two seconds for 5 minutes (total of 150 steps). Take your pulse exactly 1
Without doubt, technical ability and preparation is paramount in gymnastics training. However, technique can only be applied within the boundaries of physical fitness – be it strength, power or anaerobic capacity. By developing a sport-specific base of strength, power and flexibility, proper technique can be coached and acquired more easily. The physiological demands of gymnastic events
This golf weight training program has been tailor made to meet the specific demands of the game. Why is strength training for golfers at every level of the game? In short… Done properly it will increase you ability to generate power (longer shots) and just as importantly – it will help to counteract the imbalances that are
Golf stretching exercises, performed consistently (and properly) will increase your range of motion, your power and ultimately… help to reduce your handicap. Perhaps just as importantly, stretching will help to reduce the occurrence of those niggling injuries that so many golfers must endure. However there are different types of golf stretching exercises and which ones
By following a golf stretching program you will not only increase your power and reduce the risk of injury, it will also help you to maintain a more consistent swing pattern. And ultimately that means a lower handicap! The golf stretching program set out below is designed to be completed either on days you aren’t
If you want hit the ball further, if you want play the game free of pain – following a golf strength training program should be high on your agenda… Every level of player wants to add 30-50 yards to their drives. Every golfer wants to start and finish each 18 holes without the all-too-common aches
This free bmi calculator will determine your body mass index based on your weight and height. You can select from either imperial measurements like feet and inches, or metric such as meters and centimeters. Instructions Enter your height in feet/inches or meters/centimetres Enter your weight. If you choose kilograms or stones enter a decimal point as required. For example,
A complete football training program takes just a little planning. But the benefits are well worth the effort… Football players are amongst some of the finest athletes in the world and that’s a testament to their gruelling regime. If you want to perform at YOUR best – whatever level that might be – you can
This section of the site is dedicated to football training and conditioning. The foundation of any effective football conditioning program is strength training. Absolute or maximal strength in and of itself is not enough though – not if football players want to reach their full potential. To gain the greatest advantage, gains in maximal strength
This is a sample football strength training program to build maximal strength Why is maximal strength important? Quite simply it is a precursor to developing explosive power THE most important physical trait in football. Remember that achieving maximal strength is NOT the end You must convert any gains in strength into sport-specific power if you want to dramatically improve
This is a sample football strength training program to build size and bulk… Why is substantial muscle mass important to footballers? Firstly, larger muscles have a greater capacity for maximal strength. Size is not the only indicator of strength but it helps. Secondly, as long as you can maintain your speed, the heavier you are the
Use these flexibility tests before you begin a stretching program and then every 6-8 weeks during your flexibility training. Before you perform these tests make sure you warm up thoroughly with 10 minutes of light jogging or skipping. Click here for details on how to put together a battery of physical fitness tests. Modified Sit
This compilation of flexibility exercises targets all the major muscle groups. Stretching should form a fundamental part of any exercise program and not just as part of the warm up… In fact recent research suggests that static stretching may not be beneficial before training or athletic performance. Dynamic stretching seems to be more appropriate as part of the warm
A number of anatomical and physiological factors influence an athlete’s flexibility… While some we are stuck with (such as age, gender, and joint structure), others are under our control. These include activity level, muscle bulk and stretching exercises. 1. Joint Structure There are several different types of joint in the human body. Some intrinsically have a
Think of The FITT principle as a set of rules that must be adhered to in order to benefit from any form of fitness training program. These rules relate to the Frequency, Intensity, Type and Time (FITT) of exercise… These four principles of fitness training are applicable to individuals exercising at low to moderate training