Training for sports Archives - elsbethvaino.com

May01November 16, 2023Hamstrings, Training Basics, Training for sports

Is stretching the answer part 2: Your hamstrings are tight, but are they short?

I gave a talk at a local Running Room last week, where I opened by asking if anyone has tight hamstrings. Guess how many raised their hands. If your guess is about 90%, you’re right. I then asked half the attendees to lie on their backs while the other half observed. I instructed those on the floor to place their arms on the floor at their sides with palms facing up, and straighten their legs with toes pointed toward the ceiling. I then asked them to keep both knees straight and lift one leg up as high as they could.

May16How to exercise videos, Training Basics, Training for sports

My new favourite exercise: Half-Kneeling band Pallof press

We continue to use a number of Pallof press variations, but I do have one complaint with them: not everyone feels them the way I would expect. It’s an exercise that I want you to feel in your sides, but for some people, they feel it more in their back.

Apr13April 13, 2017Training Basics, Training for sports

The Step-Up Article

I still don’t love regular step-ups for the reason noted above, but I find the lateral position for the start and finish fixes that. Given the right cueing and feedback, it’s difficult to cheat a lateral step-up. It also trains/requires hip stability, which as Martha Stewart would say, “it’s a good thing“.

Oct05October 29, 2016Training Basics, Training for sports

The exact moment I saw the impact strength training had on sport performance

I knew intellectually that strength and power training was a good idea for sports performance before that moment, but after that play, I really knew it. And since that moment, I have known that as long as I continued to have any athletic ambition, that I would continue strength and power training.

Jul24November 10, 2016Training Basics, Training for sports

Tennis training: dynamic warm-ups and hip rotation

this post includes the dynamic warm-up video, an article about training for tennis, a series of exercise videos aimed at improving your hip rotation, and an article about exercises for low back pain. I include the latter because three of my tennis player friends have been having back problems this month.

May14Injury prevention, Training Basics, Training for sports

Can the FMS predict sports injury?

What I would like to see (and maybe I just missed it in the presentation of the data) is what this number changes to with higher FMS scores. What was the injury rate among athletes in the group with a history of injury and an FMS score of 15? of 16? If there is a significant drop there, then that makes for a very compelling case for a combination of:

Mar03Training Basics, Training for sports

Principles to consider for your team fitness program

More is not better; better is better.
This is true for virtually all aspects of fitness, but I want to specifically address plyometrics and intervals. To get the most out of your athletes without breaking them, focus on quality in plyometrics, and intensity with intervals, instead of increasing volume.

Feb05October 5, 2018Injury prevention, Training Basics, Training for sports

Are you doing the right workout?

What about those of you who can’t answer yes to one or more of those three important questions? For you, there’s clearly something missing. “I do it”, “it isn’t hurting me”, and “it’s helping me reach my goals” shouldn’t be too much to ask of your exercise regime.

Nov20November 20, 2014Injury prevention, Training Basics, Training for sports

What motivates you to workout?

If you’re watching the videos, you’ll notice a theme: These people all work at it. And they don’t mind working at it, because the joy they get from their sport is more than worth it.

Nov18November 18, 2014Golf and Skiing, How to exercise videos, Training for sports

Can’t go left?

What if the asymmetry in your turns is not related to how you ski, but to how your body moves? If that is the case then are you really going to have the most success addressing it on snow? Or will you see better results if you try to address it on land?