1. Hip Thrusts The hip thrust is a glute exercise designed to improve your strength, speed and power by emphasizing optimal hip extension. How to execute: Place the upper of your back at the edge of a bench. Place a bar or a weight...
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Human movement is extremely complex. Some muscles are designed to create movement while others to stabilize and hinder movement. Each joint in the body tends to have a specific function and purpose that is required for efficient movement to take place. If that joint...
Plyometrics, a method of developing explosive power, consists of a rapid stretching of a muscle (eccentric action) immediately followed by a concentric or shortening action of the same muscle and connective tissue (Beachle & Earle, 2000).The stored elastic energy is used to produce more...
Through decades of evolution, today the Olympic lifts are officially two moves: the “clean and jerk” and the “snatch”. Some people confuse “lifting weights” with “weightlifting”. The former refers to lifting any sort of weight such as barbells, dumbbells, kettlebells, etc. The latter refers...
Sleep has been identified as an important factor contributing to athletic performance. Athletes may have an increased need for sleep with general recommendations suggesting 7-9 hours to ensure adequate physiological and psychological recovery following training, of which 80-90% should be during night. Scott (2002),...
The walking lunge is a great single leg exercise. The key benefit of the lunge and the reason it is considered an advanced exercise is that the leg muscles must cause deceleration as the body moves forward. Lunge is an excellent dynamic stretching movement...
⚽Soccer is characterized as a high intensity, intermittent contact team sport that requires a number of proficient physical and physiological capabilities to perform successfully.⚽Soccer players not only require highly developed technical and tactical skills, but high levels of aerobic and anaerobic conditioning, speed, agility,...
A decline in physical performance with continued training is usually the first indication of the overtraining syndrome. The athlete senses a loss of muscular strength, coordination, and working capacity and generally feels fatigued. Most of the symptoms that result from overtraining, are subjective and...
Unilateral training refers to working one limb at a time (single leg or single arm movement). Although bilateral exercises are important for strength development, unilateral exercises should also be included in any program. The goal of a training program is to keep differences between...
Push-ups are widely used to develop upper body strength, power, and muscular endurance, and are adaptable to different fitness levels. The push up requires a general stiffening of the knee and hip joints, pelvis, and spine to keep the body in a straight line...
The more you activate and recruit your glutes, the stronger and more powerful they become.But why is having strong glutes so important?Glutes are a critical component of all movement involving running, jumping, throwing, swinging, striking and twisting.The ability to forcefully and explosively extend your...
According to epidemiological data, up to 80% of the adult population suffer temporary or chronic pain in the low back region. Spine overloading is regarded, among others, as the primary cause of low back pain.⚠️Unfortunately, most medicine focuses on treating symptoms, rather than finding...