Category: Blog Post

Richmond Hill; http://sst.training/richmondhill.php

Stretching for Athletic Performance: The Upper Body Part 2

Stretching for Athletic Performance: The Upper Body

With our recap complete, let’s get into the common trends and then the actual stretches!

Common Trends:

Tight pectoralis major – PART 1
Tight latissimus dorsi – Part 2
Tight upper traps/levator scapulae

Tight Latissimus Dorsi

Tight lats are a common problem area for much of the same reason as the pecs: they’re internal rotators of the upper arm. Yes, they also produce other movements such as shoulder extension, adduction, and scapular downward rotation, however their role as internal rotators is the main issue because of typical “computer guy” posture. Notice your posture right now as you’re reading this. There’s a good chance that you are both internally rotated (this is due to the nature of typing/using a mouse) and protracted (shoulders rounded forward). When you add to this the fact that you spend hours of each day in this position at school or playing video games, the result is that your pecs and lats will become shortened. To stretch the latissimus dorsi, bend over at the waist and grab onto a vertical pillar structure with one or both hands. Then simply shift your weight right back to your heels and lean back a little (push your butt back). You will feel the stretch in the muscle belly. Again 10-15 second holds, relax, and go back into the stretch again but lean back a little farther. Do a total of 2-3 reps depending on how tight you are.

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Our locations include:

Richmond Hill; http://sst.training/richmondhill.php

Stretching for Athletic Performance: The Upper Body Part 1

Stretching for Athletic Performance: The Upper Body

With our recap complete, let’s get into the common trends and then the actual stretches!

Common Trends:

Tight pectoralis major
Tight latissimus dorsi
Tight upper traps/levator scapulae

Tight Pec Major

The pectoralis major muscle has two main functions: to horizontally adduct the arm and to internally rotate the humerus, so in order to stretch it we need to both horizontally abduct the arm and externally rotate it. The most commonly used stretch involves placing your outstretched arm on a doorway and then rotating your chest away from your arm. The main problem here is that not all the muscle fibers are oriented at the same angle, so by just placing your arm at one position (shoulder height, for example) you only get a good stretch in those fibers that run with the same orientation as your arm (in this case, straight across the muscle belly which are in the mid to upper portion of the pectoralis major muscle). To stretch all the fibers, you will need to perform this stretch with your hand above shoulder height (think 45 degrees), at shoulder height, and below shoulder height (again, think 45 degrees). Hold each position for 10-15 seconds.

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Our locations include:

Richmond Hill; http://sst.training/richmondhill.php

Stretch for Speed???? WHAT??

The Importance of Flexibility for Speed Development

When examining the critical factors that contribute to high level athletic performance, flexibility is one of the key items. It has been hypothesized that improving an athlete’s flexibility may allow them to be more successful in their chosen athletic endeavor. More specifically, speed, may be significantly improved by incorporating some form of flexibility enhancement into an athlete’s training program.

Recently, a scientific study was conducted to examine whether or not including a specific form of flexibility training in an athlete’s daily training routine would improve sprint performance. In this study, 30 men age 20-35, who exercised an average of 7.5 hours per week during the six months prior to the study served as subjects. Their preferred modes of training were free weights and cardiovascular machines (Stairmaster, stationary bicycle etc.). Fifteen individuals included twice daily, five minute flexibility sessions into their exercise routine, thereby acting as the treatment group. The second group served as the control and did not incorporate any additional flexibility training into their pre-existing training program. Flexibility was assessed by a sit and reach test, power through a vertical jump test and speed by a 40 meter sprint. The results, expressed as percent improvement from the pre test to the post test, are as follows:

Improvement from Pre Test to Post Test

	*Flexibility*	*Power*	*Speed*
Treatment group	64%	10%	5%
Control group	9%	0%	0%

These results indicate that supplementing an athlete’s daily training routine with flexibility training is an excellent way to increase athletic performance. In essence a flood of events is set into motion. Flexibility improves, which in turn positively affects power generation, thereby augmenting speed.

On top of this, flexibility leads to decreased injury. By not having to take time off to heal an injury we are able to spend more time gaining strength which will ultimately lead to enhanced levels of speed. So what are waiting for? Why not add this extra tool into your toolbox to bring your performance to the next level?

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Our locations include:

Richmond Hill; http://sst.training/richmondhill.php

Core Training For Hockey Players

Core Training For Hockey Players

Core and Instability Training – Circus Act, or Performance Fact?

It is becoming impossible to talk about strength and conditioning without someone mentioning “CORE” training. The notion that in order to have functional sports training you must train the core specifically is not only wrong, but is leading to many problems and imbalances in today’s poorly trained athletes. Before we delve into this, let’s first examine the classical thinking behind “core” training. To many, the core consists of the muscles in the abdomen, lower back, some even include muscles of the pelvis, ribcage, and spine into the equation. You can begin to see where the problem with “core” training begins as it means many different things to different people. Some believe sit-ups and leg raises to be core training, others argue the core is trained with every movement. So which is it? Well, although sit-ups and leg raises will isolate and train the muscles of the abdomen, they likely will not improve performance. In fact they can lead to tight hip flexor muscles and decrease mobility; a hockey player’s worst nightmare. In order for improved performance we must improve the body’s ability to transfer force between tissues. In order to achieve the greatest amount of force transfer the body must develop the ability to remain stiff. This is where the core comes into play; for improved performance we must train the core’s ability to remain rigid in order to allow for force transfer between the upper and lower extremity. This is especially important in hockey during changing direction, taking a slap shot, and many other basic skills performed numerous times each game.

How do we train Stiffness?

To train the body to be able to stay stiff under different conditions we must put it in different situations and force it to remain stiff. Sounds simple? The devil is in the details – using single leg exercises, the body is forced to stabilize itself; also single arm weighted carries may be some of the best core exercises you can use. In both cases, the body is given an uneven load that it is forced to balance in order to perform the exercise. Other variations that are great for improving stability: plank variations and loaded squats; both encourage stiffness throughout the mid section in order to transfer force between the lower and upper body. Therefore, if training the body to balance is best then wouldn’t using unstable surface equipment be the most effective?

Although these types of training techniques are often utilized in an attempt to improve stability within the core during exercise, you may not be achieving these benefits from them. Studies have shown that unstable surface training in trained athletes does not provide adequate stimulus in order to promote a training effect. As a result although it may look impressive to stand on a physio ball with a barbell over your head, or to balance a dumbbell on your head while squatting on a Bosu, in actual fact you are not receiving much more than a cool story to tell at the dinner table that night, and certainly not an increase in performance. In reality, sports are played on stable surfaces and should be trained on stable surfaces. The inclusion of unstable surfaces during training can also potentially increase the risk of injury due to falling, rolled ankles etc. If the goal of training is to reduce injury and increase performance, then training in a fashion that best mimics the demands of the sport is your best option.

Dave Scott McDowell

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Our locations include:

Richmond Hill; http://sst.training/richmondhill.php

Hockey Off-ice training–Foam Rolling 101

Foam Rolling 101

· A Foam Rolling session should make your tissues feel better NOT worse!!

· The purpose of foam rolling is to improve tissue quality!! (removes knots, adhesions, and massages scar tissue)

· Treat it like exercise: PERFORM 2-3 SETS OF 10-15 REPS (ROLLS)

· Put enough pressure on the roller to feel the tissue being “massaged”

· The better the tissue quality, the more pressure you will need to apply (and vice versa)

–

Begin w/roller around mid balance w/ back flat on ground, put hands on opposite shoulder, elbows pointing straight up
Slowly roll each vertebral segment starting at T-12 (follow lowest rib to backbone)
Roll to right or left to emphasize one side.

Sit on side of glute area w/ ankle of opposite foot across quad.
Balance on hand and one foot holding “hot spots” until pain diminishes

Roll from top of glute to middle.
Begin w/ roller at hip bone on your side. Keep

body perpendicular to ground. Balance on forearm.

Slowly roll to find “hot spots”
Change emphasis slightly by rolling side to side.

Lie on one side w/ shoulder perpendicular

to ground.

With arm bent rollout teres minor (back

shoulder)

With arms straight roll lat from bottom to top

Balance on hands and feet rolling the upper hamstring area

Balance on hands to work hamstrings

from glute to knee.

Cross one foot over the other to emphasize one side.

Balance on hands, roll from knee to ankle
Emphasize one side by crossing your legs
Do this with toes pointed out and up.

Balance on elbows, face down with quads on foam roller.
Work you’re way up or down roller
To place great emphasis on one leg, cross over the back or shift body weight to one side.

Lie on far end of roller on one side hip complex.
Slowly roll up and down
Roll slightly to your side to emphasize lateral

(outside) areas.

Balance on elbow and hand with one leg (roller side) at about 130 degrees.
Slowly roll from knee to hip complex changing leg position slightly for emphasis
Shift weight toward roller for more pressure.

Get on all fours with either far end or entire

roller on one shin.

Shift body to apply pressure to anterior tibialis (muscle on front of shin) roll from knee to ankle
Roll outside of calf to get emphasis on peroneals..

Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!

Our locations include:

Richmond Hill; http://sst.training/richmondhill.php