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Sports technology: Vibration training

Vibration training has become increasingly popular with athletes and, much more recently, everyday fitness trainers. John Shepherd was duly despatched to find out how this unique training method works.

Boxing Training: improve punching power

In this video John Shepherd talks to boxing coach Ian Burbedge about the basics of boxing conditioning.  It also goes through a range of exercises designed to specifically improve punching power, using body weight, weights and resistance tubes.

Strength and fitness training: the weighted sled

The weighted sled provides a number of training opportunities to develop numerous facets of fitness. It is versatile enough to develop anaerobic and aerobic fitness and is therefore a suitable means of training for many athletes.

Plyometric Training: Two-footed Landing Drop (Depth) Jump

The drop or depth jump is a ‘plyometric’ exercise. It’s designed like other similar dynamic exercises to boost the power output of your muscles (and in particular their fast twitch fibre).

Upper Body Power

Upper body power is crucial for optimum performance in numerous sports. The arms and torso both generate and control power. A rugby hand off or boxing punch are obvious examples of the former, whilst the latter takes a little more explaining.

Pilates for Running

In this video TV presenter, personal trainer and Pilates expert Caroline Sandry takes you through a number of Pilates exercises that are of specific benefit to runners.

Ankle Injuries - Prevention and Treatment (Muscle Balance, Static dynamic and reactive stabilization phases)

The ankle takes the full weight of the body and this makes it susceptible to injury. When running and jumping the forces that are exerted on the ankle are considerable. The most common ankle problems are sprains and fractures. A sprain is an injury to the ligaments, which may take many months to heal completely. You can also injure other parts of the ankle such as tendons and cartilage.

Ankle Injuries - Prevention and Treatment (Functional Strength phase)

The ankle takes the full weight of the body and this makes it susceptible to injury. When running and jumping the forces that are exerted on the ankle are considerable. The most common ankle problems are sprains and fractures. A sprain is an injury to the ligaments, which may take many months to heal completely.

Ankle Injuries - Prevention and Treatment (Functional Power and Agility phase)

The ankle takes the full weight of the body and this makes it susceptible to injury. When running and jumping the forces that are exerted on the ankle are considerable. The most common ankle problems are sprains and fractures. A sprain is an injury to the ligaments, which may take many months to heal completely.

Weight training: Single Leg Squat

Two heads may be better than one, but this maxim often does not apply specifically to training the legs for sports performance – where training one at a time may be better than training two.

Rugby training: conditioning techniques

With Ian Burbedge
 

1) Press-up, sprint and alternate ball carry

Player sprints with ball under one arm 5 yards, then does one press-up, puts ball under other arm, sprints another 5 yards, does one more press-up, puts ball under first arm, then sprints back to start position.

Pilates for golf with Caroline Sandry

In this video, TV presenter and Pilates expert Caroline Sandry (www.carolinesandry.com) shows you how to use Pilates to improve your golf.

Various exercises are demonstrated that will warm up your body prior to play and will strengthen your core to reduce potential injury and improve hitting power.

Using vibration training to recover from injury

In this video John Shepherd finds out about the benefits of whole-body vibration training as an intra-workout recovery. Spending 30 seconds on the vibration machine, it is claimed, can clear lactate and lactic acid from the exerciser’s muscles, speeding up recovery and therefore allowing for maximum effort on subsequent sets.

Recovering from injury with Rehab Trainer

Rehab Trainer has been designed for personal trainers. As Larsen says, ‘As a personal trainer, you need to be able to keep your clients in a training routine, even if they are injured. If you also have the skills to effectively reduce pain during, or after, training an injured body part, then your client will more likely remain loyal to you for the long term.’

Recovering from injury with rubber tubing

Regular Peak Performance and Sports Injury Bulletin contributor and renowned physiotherapist Ulrik Larsen applies his innovative approach to rehab using rubber tubing to more demanding exercises.

The exercises:

   1. Squat
   2. Single leg squat
   3. Fit-ball wall squat
   4. Treadmill running

Boxing Training: Agility Drills

Boxing is an ancient sport and despite its ‘unsophisticated’ and (in more recent times) politically incorrect image, it remains hugely popular and with good reason. Unlike many sports, boxing can teach non-boxing sportsmen and women a thing or two; as well as demanding extraordinary levels of physical conditioning, it also requires formidable mental toughness.

 

The power snatch from hang

The power snatch from the hang is ideal for anybody who needs to develop power through the lower limbs – for example, runners, long jumpers, footballers and rugby players. It is also brilliant for those who need to improve jumping combined with overhead power – for example, tennis players (serving and overhead shots), volley ball players and javelin throwers.

Power Clean from the Hang

The power clean from the hang is a clean where the bar is received in a partial or semi-squat position only and starts from a hang position and not from the floor. This variant provides most of the benefits of the power snatch from the hang; however, as the bar is caught at the chest (or rack) position, more weight can be handled, which means more strength and power benefits.

The Power Jerk

This exercise requires the bar to be taken to an overhead position from the rack position. Athletes such as boxers, athletic event throwers and tennis players can all benefit from the power jerk. The main reason is that force is transferred into the floor, through the body and finally through the limbs.

The Overhead Squat

The overhead squat is a weight training exercise which focuses on increasing the range of movement across the body. This exercise will encourage gains in strength, power, flexibility and coordination.

The clean and jerk : the Olympic bar bear

The Olympic Bar Bear is a weight training exercise which focuses on mobilising all of the body's joints.

The clean see's the lifter explosively pulling the weight from the floor to a resting position across deltoids and clavicles. From this position, the lifter bends the knees and then straightens them in order to propel the barbell overhead.

The shoulder press: behind the neck press

The behind the neck press is a weight training exercise which focuses on increasing the range of movement of the shoulder. It also increases an athlete's   overhead lifting strength.

The lift is performed standing, which means the abdominals, obliques and back muscles are also developed. 

Core strengthening: resistance training

This video will focus on improving your core strength by using added resistance, with pulley machines and medicine balls and dynamic throwing movements. You can see the exercises being performed, and learn important technique tips in the associated video.

Power training to improve hitting, punching and upper body strength

Upper body power is crucial for optimum performance in numerous sports. The arms and torso both generate and control power. A rugby hand off or boxing punch are obvious examples of the former, whilst the latter takes a little more explaining. When performing a sports skill the torso acts as a transmission – controlling the forces that are generated.

Core training using a fitball

These exercises will challenge your ability to hold good posture and pelvic alignment against both body weight and the instability of the Fitball. The positions of the holds are similar to the static floor exercises, except that they are performed on the ball.

Back Injuries: functional power and agility phase

Back injuries are very common both in sport and everyday life. Specific pain can generally be classified into acute lower back pain and mild to moderate lower back pain. It is not always possible to make a precise diagnosis of a specific back injury or condition but this should not prevent the pain from being managed or treated.

Back Injuries: functional strength phase

Back injuries are very common both in sport and everyday life. Specific pain can generally be classified into acute lower back pain and mild to moderate lower back pain. It is not always possible to make a precise diagnosis of a specific back injury or condition but this should not prevent the pain from being managed or treated.

Back injuries: static dynamic and reactive stabilization phase

Back injuries are very common both in sport and everyday life. Specific pain can generally be classified into acute lower back pain and mild to moderate lower back pain. It is not always possible to make a precise diagnosis of a specific back injury or condition but this should not prevent the pain from being managed or treated.

Hip, Groin and Pelvis Injuries - Prevention and Treatment (functional power and agility phase)

Athletes, especially those who take part in dynamic sports (e.g. football, gymnastics, triple jump) will know how frustrating a hip or groin injury can be to shift. Apart from the frustration of re-occurrence if the root cause is not treated, there are a host of hamstrings and lower back injuries that are likely to follow if fundamental changes are not taken.

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