Coaches Insider

The 20-Minute Basketball Strength Workout

Stack.com — Thu, 27 Sep 2018 12:00:38 +0000

By: Justin Wetherby

Most basketball players spend plenty of time on the court during the summer. With schedules that include travel tournaments, pick-up games and other skills training, it can be hard to get to the weight room.

But strength training is essential if you want to be a better basketball player. Even if your time is limited during the summer, you can get stronger in just 20 minutes using complexes.

What Are Complexes?

Complexes are a series of exercises done for a predetermined number of reps without putting the barbell or dumbbells down until completion.

Popularized by the great strength coaches Dan John and Istvan Javorek, complexes help you get stronger with a range of movements and become better conditioned in a short amount of time.

Complexes for Basketball Players

Below are two complexes that can be used by basketball players who have limited time in the weight room. Any player with access to a barbell or dumbbells can complete one or both of them. Do them three or four days each week, using a weight that allows all reps to be completed with good form. Print out this article and place it in front you while completing the complex, so that you don't have to memorize the order of exercises.

Barbell Complex

Barbell Upright Row x6 reps

Stand with the barbell at thigh level with an overhand grip (palms facing body).
Pull the bar up toward your chin, leading with your elbows.
Keep the bar as close to your body as possible.
Lower the bar back to the starting position.

Romanian Deadlift x6 reps

Hold the bar at thigh level with a slight bend in your knees.
Bend forward at the hips and slide the bar down the front of your legs, keeping your back flat.
Drive your hips backward and lower the bar as far as possible without changing the flex in your knees or your spine position.
Move the bar up in the same fashion back to starting position.

Bent-Over Row x8-12 reps

Bend at the hips, holding the bar with a shoulder-width grip.
Pull the bar toward your chest, keeping your back flat and abs tight.
Lower with control until your arms are straight.
Repeat.

Squat to Overhead Press x6 reps

Assume athletic position with the bar on your back and your feet slightly wider than hip-width.
Keeping your chest up, core tight and knees behind toes, lower into a Squat until the tops of your thighs are parallel to the ground.
Drive up out of squat position and push the barbell explosively overhead.
Lower the bar onto your back and into starting position.

Good Mornings x6 reps

Assume athletic position with the bar on your back and your feet at hip-width.
Keeping your back flat and tight, bend your hips and lower your torso until your chest is parallel with the floor.
Raise your torso and squeeze your glutes when moving back to starting position.

Dumbbell Complex

Bent-Over Row x8-12 reps

With your arms extended, lower your torso until your chest is parallel to the ground.
Holding the dumbbells with a neutral grip (palms facing each other), drive your elbows back and move the dumbbells toward your chest.
Squeeze your shoulder blades together for two seconds.
Lower the dumbbells until your arms are extended and back into starting position.

Reverse Lunges x6 reps per leg

Hold the dumbbells at your sides with your feet hip-width apart.
Step backward into a lunge position.
Lower your hips until your back knee is 1-2 inches off the floor.
Don't let your front knee move past your toes.
Push up off your front heel, back into starting position.
Do all reps on one leg, then repeat on opposite side.

Squat to Press x6 reps

Assume athletic position with the dumbbells on your shoulders and your feet slightly wider than hip-width apart.
Keeping your chest up, core tight and knees behind toes, lower into a Squat until the tops of your thighs are parallel to the ground.
Drive up out of the squat position and push the dumbbells explosively overhead.
Lower the dumbbells with control back into starting position.

Romanian Deadlift x6 reps

Hold the dumbbells at thigh level with a slight bend in your knees.
Bend forward at the hips and slide the dumbbells down the front of your legs, keeping your back flat.
Drive your hips back and lower the dumbbells as far as possible without changing the flex in your knees or your spine position.
Move up in same fashion back to starting position.

Bent-Over Rows x8-12 reps (repeat)

Remember to complete all reps and exercises before setting the weight down. I suggest starting off light and working your way up once you have mastered the exercises in the complexes. When using complexes, aim to complete 3-4 rounds and rest 2-3 minutes between rounds.

The 20-Minute Basketball Strength Workout

Stack.com — Thu, 27 Sep 2018 12:00:29 +0000

By: Justin Wetherby

Provided by: Stack

But strength training is essential if you want to be a better basketball player. Even if your time is limited during the summer, you can get stronger in just 20 minutes using complexes.

What Are Complexes?

Complexes are a series of exercises done for a predetermined number of reps without putting the barbell or dumbbells down until completion.

Popularized by the great strength coaches Dan John and Istvan Javorek, complexes help you get stronger with a range of movements and become better conditioned in a short amount of time.

Complexes for Basketball Players

Barbell Complex

Barbell Upright Row x6 reps

Stand with the barbell at thigh level with an overhand grip (palms facing body).
Pull the bar up toward your chin, leading with your elbows.
Keep the bar as close to your body as possible.
Lower the bar back to the starting position.

Romanian Deadlift x6 reps

Hold the bar at thigh level with a slight bend in your knees.
Bend forward at the hips and slide the bar down the front of your legs, keeping your back flat.
Drive your hips backward and lower the bar as far as possible without changing the flex in your knees or your spine position.
Move the bar up in the same fashion back to starting position.

Bent-Over Row x8-12 reps

Bend at the hips, holding the bar with a shoulder-width grip.
Pull the bar toward your chest, keeping your back flat and abs tight.
Lower with control until your arms are straight.
Repeat.

Squat to Overhead Press x6 reps

Assume athletic position with the bar on your back and your feet slightly wider than hip-width.
Keeping your chest up, core tight and knees behind toes, lower into a Squat until the tops of your thighs are parallel to the ground.
Drive up out of squat position and push the barbell explosively overhead.
Lower the bar onto your back and into starting position.

Good Mornings x6 reps

Assume athletic position with the bar on your back and your feet at hip-width.
Keeping your back flat and tight, bend your hips and lower your torso until your chest is parallel with the floor.
Raise your torso and squeeze your glutes when moving back to starting position.

Dumbbell Complex

Bent-Over Row x8-12 reps

With your arms extended, lower your torso until your chest is parallel to the ground.
Holding the dumbbells with a neutral grip (palms facing each other), drive your elbows back and move the dumbbells toward your chest.
Squeeze your shoulder blades together for two seconds.
Lower the dumbbells until your arms are extended and back into starting position.

Reverse Lunges x6 reps per leg

Hold the dumbbells at your sides with your feet hip-width apart.
Step backward into a lunge position.
Lower your hips until your back knee is 1-2 inches off the floor.
Don't let your front knee move past your toes.
Push up off your front heel, back into starting position.
Do all reps on one leg, then repeat on opposite side.

Squat to Press x6 reps

Assume athletic position with the dumbbells on your shoulders and your feet slightly wider than hip-width apart.
Keeping your chest up, core tight and knees behind toes, lower into a Squat until the tops of your thighs are parallel to the ground.
Drive up out of the squat position and push the dumbbells explosively overhead.
Lower the dumbbells with control back into starting position.

Romanian Deadlift x6 reps

Hold the dumbbells at thigh level with a slight bend in your knees.
Bend forward at the hips and slide the dumbbells down the front of your legs, keeping your back flat.
Drive your hips back and lower the dumbbells as far as possible without changing the flex in your knees or your spine position.
Move up in same fashion back to starting position.

Bent-Over Rows x8-12 reps (repeat)

Abby Wambach’s Strength and Speed Workout

Stack.com — Thu, 23 Aug 2018 12:00:30 +0000

By: Andy Haley

Provided by: STACK

Working out hard isn't necessarily hard work for Abby Wambach. "I love lifting," she says. "You write it on the sheet and I'll do it." The training session below, designed by U.S. Women's National Team trainer Dawn Scott, is meant to help players improve both their on-field quickness and overall strength. Wambach says, "[Dawn] always pairs a heavy lift with a quick, dynamic exercise designed to build your strength, speed and agility."

Perform the exercises grouped together as supersets. Do one move right after the other with no rest. Take a one-minute break between supersets.

Hang Clean

Why: This Olympic lift builds explosive power that translates to faster sprints and more powerful moves on the field.

How: Stand with your feet hip-width apart holding a barbell with a shoulder-width grip. Push your hips back until the bar is just above your knees. Keeping the bar close to your body, explosively extend your hips, knees and ankles and shrug your shoulders to pull the bar up. Drop under the bar, drive your elbows under the bar and catch the bar across the front of your shoulders.

Sets/Reps: 4x5

Superset 1

Split Push Jerk

Why: This Olympic lift increases full-body power and single-leg strength and stability.

How: Stand with your feet hip-width apart and hold a bar across your chest with a grip slightly wider than shoulder-width. Lower into a quarter squat. Extend your hips, knees and ankles to drive the bar up off your chest. To finish the movement, split your legs into a lunge position and fully extend your arms overhead.

Sets/Reps: 4x5 each leg

Physioball Plank With Leg Raise

Why: Builds core strength and stability through an advanced Plank variation.

How: Assume a push-up position with your feet on a physioball. Keeping your core tight and your back flat, raise your right foot two to three inches off the ball. Lower your foot to the ball and repeat with your left foot. Continue in an alternating fashion.

Sets/Reps: 4x5 each leg

Superset 2

Back Squat

Why: Considered the king of all exercises, the Back Squat develops strong lower-body muscles.

How: Stand with your feet shoulder-width apart and position a bar on your upper back. Keeping your back straight, sit your hips back and lower into a Squat until your thighs are parallel to the ground. Extend your hips and knees to drive up out of the Squat.

Sets/Reps: 4x5

Box Jump

Why: Box Jumps work the same muscles as the Back Squat, but train them to be more powerful.

How: Stand six inches in front of a knee-high box or bench with your feet hip-width apart. Sit your hips back and bend your knees to lower into a Quarter Squat. Explosively jump up and land softly with both feet on the box. Step down and repeat.

Sets/Reps: 4x5

Superset 3

BOSU Squat to Dumbbell Front Raise

Why: This move strengthens your lower body, upper body and core at the same time.

How: Stand with your feet hip-width apart on the flat surface of a BOSU ball, holding dumbbells at your sides. Bend your hips and knees to lower into a Squat, and simultaneously raise the dumbbells in front to shoulder height. Drive up out of the Squat and lower the dumbbells to your sides to return to the starting position.

Sets/Reps: 4x5

BOSU Reverse Fly Combo

Why: Increases back strength while working your core and balance.

How: Stand with your feet hip-width apart on the flat surface of a BOSU ball, holding dumbbells at your sides. Keeping your back flat, bend at the waist so your torso is nearly parallel to the ground. Pinch your shoulder blades together and raise the dumbbells out to your sides until your arms are parallel to the ground. Slowly lower the dumbbells to the starting position.

Sets/Reps: 4x5

Superset 4

Med Ball Oblique Rotation

Why: Improves core rotational strength and control.

How: Lie on your back with your arms out to your sides, and bend your knees and hips. Place a med ball between your knees and squeeze it with your legs. Slowly rotate your legs to the left until your bottom leg is an inch above the ground. Rotate your legs to the right, and continue moving from side to side.

Sets/Reps: 4x5 each side

Med Ball Sit-Up Throw

Why: This advanced variation of the Sit-Up increases core power.

How: Assume a sit-up position with a partner four feet in front. Catch a med ball from your partner and lower to the ground with the ball overhead. Simultaneously sit up and throw the med ball to your partner.

Sets/Reps: 4x5

Fastpitch Softball Pitching: 7 Keys to Success

Stack.com — Thu, 23 Aug 2018 12:00:16 +0000

By: Courtney Hudson

Provided by - Stack.com

AP Images

Fastpitch softball features six basic pitches: fastball, change-up, drop, curve, screw and rise. Pitchers use variations of these pitches (e.g., the drop-curve) to keep batters guessing. But they also need to keep in mind what makes these pitches successful.

Fastpitch Softball Pitching Keys to Success

1. Communication

Winning requires teamwork. Pitchers and their teammates should work together from warm-ups through the post-game meeting. This builds trust and team chemistry, which is the foundation of championship teams.

2. Change Speed

If you throw at only one speed, batters will need just one at-bat to time up your pitches. You need a fast, medium and slow pitch. The fastest pitch will be your fastball, and your change-up will be your slowest pitch. The medium-speed pitch can be a turnover drop ball or a curveball.

3. Break the Plane

As with speed, batters can easily pick up on inside and outside pitches. To dominate, you need at least one pitch that moves up or down. Every pitcher should have good control over drop balls. Older and faster pitchers can add rise balls. Fastballs, change-ups, curves and screws can also "drop."

4. Get Ahead

The goal for every pitcher is to get to a 1-2 count or get the batter out before that. The more pitches a batter sees, the easier it is to get a hit. It also makes the pitcher throw extra pitches and wear down.

5. Strikeout Location

Every pitcher needs to practice throwing "strike out" pitches. The usual spots are low and away or up and inside. Whatever pitch you feel most confident in should be your strikeout pitch.

6. First Batter Out

Keeping pressure off your defense does wonders to reduce fielding errors. The most important batter of every inning is the first one. Your teammates have practiced "nobody on" defense since they started playing softball. The more times they are put in that situation, the less they have to think and worry about errors.

7. Tough with Two

This is one of the hardest mental challenges in softball. "Tough with Two" means do not relax, celebrate or get excited with two outs or two strikes. The inning is over after three outs, and batters are out after three strikes. Three is the magic number, not two.

The Point Guard Off-Season Workout Plan

Stack.com — Fri, 03 Aug 2018 02:00:59 +0000

By: John Cissik

Basketball point guards are some of the best athletes in all sports. They possess incredible speed, quickness and jumping ability, yet they have the physical strength to battle with bigger and strong defenders. To improve at this position, you need to commit to a full-year training program that develops each of these aspects of athleticism. (See how Brandon Jennings gets better.)

Below you will find a complete off-season workout program for both high school and college point guards. The off-season is a time to learn fundamental skills, develop strength, increase muscle mass and start building power to lay a foundation for success on the court.

High School Off-Season Point Guard Workout

The high school basketball player's off-season runs from March through August. During this time, players should be training three times a week and performing two days of speed, agility and conditioning drills.

Monday

Hang Clean: 3x4-6 at 60-70% (above knees)
Back Squats: 3x12-15 at 60-70%
Romanian Deadlifts: 3x12-15
Bench Press: 3x12-15 at 60-70%
Bent-Over Rows: 3x12-15
Military Press: 3x12-15
Counter-Movement Jumps: 3x10 (stick each landing)

Tuesday

Standing Start Sprints: 3-5x20
Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards
(rest for 3 times longer than it takes to complete each sprint)
Shuffle: 3-5x5 yards each direction
Backpedal: 3-5x5 yards

Wednesday

Push Jerk: 3x4-6 at 60-70%
Lunges: 3x12-15 each leg
Good Mornings: 3x12-15
Dips: 3xMax
Pull-Ups: 3xMax
Standing Long Jumps: 3x10

Thursday

Stick Drills: 1x3-5
Standing Start Sprints: 3-5x20 yards
Start and Stops: 3-5x5 yard sprint, stop and sprint
Shuffle, Turn and Sprint: 3-5x5+5 yards each direction

Friday

Hang Clean Pulls: 3x4-6 at 60-70% (above knees)
Front Squats: 3x6-8 at 60-70%
Reverse Hypers: 3x12-15
Dumbbell Bench Press: 3x12-15
Single-Arm Dumbbell Rows: 3x12-15
Superset: Biceps Curls: 3x12-15 each + Triceps Extensions: 3x12-15 each
Overhead Med Ball Throws: 3x10

Collegiate Off-Season Point Guard Workout

The off-season for college basketball players runs from April through August. Their program has some similarities to the high school program; however, the workouts are organized around four days of strength training and two days of speed, agility and conditioning work.

Monday

Back Squats: 3x6-10 at 80-90%
Romanian Deadlifts: 3x6-10
Bench Press: 3x6-10 at 80-90%
Bent-Over Rows: 3x6-10
Military Press: 3x6-10
Stick Drills: 1x3-5
Standing Sprints: 3-5x20 yards
Start and Stops: 3-5x5 yard sprint, stop and sprint
Shuffle, Turn and Sprint: 3-5x5 yards each direction

Tuesday

Hang Clean: 3x4-6 at 60-70% (above knees)
Push Jerk: 3x4-6 at 60-70%
Hang Clean Pulls: 3x4-6 at 60-70%
Counter-Movement Jumps: 3x10 (stick landing)

Thursday

Front Squats: 3x4-8 at 60-70%
Lunges: 3x12-15 each leg
Good Mornings: 3x12-15
Reverse Hypers: 3x15-20
Calf Raises: 3x15-20
Standing Long Jumps: 3x10
Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards
(rest for 3 times longer than it takes to complete each sprint)

Friday

Dumbbell Bench Press: 3x12-15
Dips: 3xMax
Pull-Ups: 3xMax
Single-Arm Dumbbell Rows: 3x12-15 each arm
Superset: Biceps Curls: 3x12-15 each + Triceps Extensions: 3x12-15 each
Overhead Med Ball Throws: 3x10

John Cissik - John M. Cissik is the president of Human Performance Services, LLC, which helps...

The Point Guard Off-Season Workout Plan

Stack.com — Fri, 03 Aug 2018 02:00:59 +0000

By: John Cissik

Provided By - Stack.com

Monday

Hang Clean: 3x4-6 at 60-70% (above knees)
Back Squats: 3x12-15 at 60-70%
Romanian Deadlifts: 3x12-15
Bench Press: 3x12-15 at 60-70%
Bent-Over Rows: 3x12-15
Military Press: 3x12-15
Counter-Movement Jumps: 3x10 (stick each landing)

Tuesday

Standing Start Sprints: 3-5x20
Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards
(rest for 3 times longer than it takes to complete each sprint)
Shuffle: 3-5x5 yards each direction
Backpedal: 3-5x5 yards

Wednesday

Push Jerk: 3x4-6 at 60-70%
Lunges: 3x12-15 each leg
Good Mornings: 3x12-15
Dips: 3xMax
Pull-Ups: 3xMax
Standing Long Jumps: 3x10

Thursday

Stick Drills: 1x3-5
Standing Start Sprints: 3-5x20 yards
Start and Stops: 3-5x5 yard sprint, stop and sprint
Shuffle, Turn and Sprint: 3-5x5+5 yards each direction

Friday

Hang Clean Pulls: 3x4-6 at 60-70% (above knees)
Front Squats: 3x6-8 at 60-70%
Reverse Hypers: 3x12-15
Dumbbell Bench Press: 3x12-15
Single-Arm Dumbbell Rows: 3x12-15
Superset: Biceps Curls: 3x12-15 each + Triceps Extensions: 3x12-15 each
Overhead Med Ball Throws: 3x10

Collegiate Off-Season Point Guard Workout

Monday

Back Squats: 3x6-10 at 80-90%
Romanian Deadlifts: 3x6-10
Bench Press: 3x6-10 at 80-90%
Bent-Over Rows: 3x6-10
Military Press: 3x6-10
Stick Drills: 1x3-5
Standing Sprints: 3-5x20 yards
Start and Stops: 3-5x5 yard sprint, stop and sprint
Shuffle, Turn and Sprint: 3-5x5 yards each direction

Tuesday

Hang Clean: 3x4-6 at 60-70% (above knees)
Push Jerk: 3x4-6 at 60-70%
Hang Clean Pulls: 3x4-6 at 60-70%
Counter-Movement Jumps: 3x10 (stick landing)

Thursday

Front Squats: 3x4-8 at 60-70%
Lunges: 3x12-15 each leg
Good Mornings: 3x12-15
Reverse Hypers: 3x15-20
Calf Raises: 3x15-20
Standing Long Jumps: 3x10
Sprints: 1x20 yards, 1x40 yards, 1x60 yards, 1x100 yards, 1x60 yards, 1x40 yards, 1x20 yards
(rest for 3 times longer than it takes to complete each sprint)

Friday

Dumbbell Bench Press: 3x12-15
Dips: 3xMax
Pull-Ups: 3xMax
Single-Arm Dumbbell Rows: 3x12-15 each arm
Superset: Biceps Curls: 3x12-15 each + Triceps Extensions: 3x12-15 each
Overhead Med Ball Throws: 3x10

John Cissik - John M. Cissik is the president of Human Performance Services, LLC, which helps...

3 Drills That Improve Agility for Baseball Infielders

Stack.com — Fri, 03 Aug 2018 02:00:19 +0000

By: Zachariah Thompson

Provided by: Stack.com

The better a baseball infielder's range, the more plays he can make. But range has to be developed through baseball agility drills that work on first-step burst, quickness and acceleration. Here are three drills I use with my infielders at Ashland University.

Baseball Agility Drills

4-Color Cone Drill

Suitable for all ages, this drill works all three important agility skills—first-step burst, quickness and acceleration. It is especially beneficial because it mimics game situations throughout, including carrying your glove low toward a ground ball and finishing with throwing technique.

Set up a starting point for your infielder.
Place four different colored cones 10 feet in front of the infielder at various angles—e.g., red cone at 60 degrees to the right; blue cone at 45 degrees to the right; yellow cone at 45 degrees to the left; and green cone at 60 degrees to the left.
Coach calls out a color; player runs to the cone, keeping his glove hand down as if charging a ground ball.
Player backpedals to the starting point.
Repeat until specified reps are completed. On the final rep of the set, the player does a "slow-roller" fielding and throwing action through the cone.
Sets/Reps: 3x5

5-10-5 Drill

This drill is great for infielders, because it improves their first-step quickness and acceleration toward a ground ball hit in either direction.

From the starting point (Cone A), set up a cone 5 yards to the left (Cone B) and another one 5 yards to the right (Cone C).

Straddle Cone A.
Turn and sprint to Cone B and touch it.
Turn and sprint to Cone C and touch it.
Turn and sprint through Cone A.
Repeat drill in opposite direction.
Coaches can also instruct players to laterally shuffle through the 5-10-5 pattern.
Sets: 2-3 each direction

Speed Ladder Fielding Drill

This one improves an infielder's foot speed, teaching him to maintain solid balance throughout his movements in game-like situations.

Player performs a selected speed ladder routine toward a partner.
Once the player makes it through the ladder, the partner rolls a ground ball toward him.
Repeat, varying the direction of the ground balls (center, left, right).
Repeat using different speed ladder routines.
Sets: 2-3 each variation

Connective Tissue: The Key to Preventing ACL Injuries

Stack.com — Mon, 22 Jun 2015 17:30:51 +0000

Connective Tissue: The Key to Preventing
ACL Injuries

By: Damon Amato

Provided by: Stack

The anterior cruciate ligament is the last thing you want to injure. If you need ACL surgery, you have a 6- to 12-month rehabilitation period ahead of you, and you may not return with the same speed and agility you once had.

So you want to do everything you can to prevent this injury. But where to start? Currently, ACL injury prevention focuses on muscle strength, quad-to-hamstring ratios and proper technique. This overlooks the most important part of prevention-strengthening the connective tissue.

For our purposes, "connective tissue" includes ligaments, tendons, fascia and even bone. Catastrophic injuries typically happen in these areas, which aren't as resilient as muscle tissue. Muscle tissue takes roughly 90 days to replace itself on a cellular level. So every 90 days, every molecule in your muscle tissue has been replaced, repaired, and has possibly grown and adapted to new demands (if you are training).

Tendons and ligaments have a replacement rate of 7 to 9 months. Bone takes 2 to 3 years. So any damage doesn't go away as quickly.

The following exercises may look and feel funny, but they stress your ligaments and tendons just enough to cause adaptations that will protect your knee joints, improve your body control, increase your muscle strength and ultimately help you become a better athlete. Chris Sommer, former USA gymnastics coach, helped provide the framework for these exercises, many of which come from Coach Sommer's Gymnastics Strength Training manual.

Guidelines

• Do each set with the strength exercise immediately followed by the accompanying mobility exercise. Do not rest between them.

• Don't move on to the next set of exercises until you have completed the previous one.

• None of these exercises except the Hip Thrusters require any weight. You should be able to master every single exercise before you even consider putting a bar on your back.

• Hip Thrusters are the only exercise where a barbell is necessary. Start with 60 percent of your body weight and work through the entire progression. Once you can master 5 sets of 10 reps, increase the weight by 20 percent and start over. Continue at this progression until you can do two times your body weight.

• This program is for athletes who do not already have an injury-although it can be used while rehabbing under the supervision of an athletic trainer. You should also have reasonable hip and ankle mobility. If that is not the case, you've got to ratchet back your training to get a solid foundation before getting too intense.

Strength Exercises/Mobility Exercises

1) Cossack Squats / 1) Skier Squats
2) Side-to-Side Squats / 2) Twisting Squats
3) Speed Skater Squats / 3) Hip Bridges
4) Hawaiian Squats / 4) Prone Leg Raises
5) Hip Thrusters / 5) Inside Squats
6) Pistol Squats / 6) Straddle Sit Leg Raises

Cossack Squats

The non-squatting leg stays straight, rising to top position between repetitions.

Skier Squats

Keep your knees stationary and swivel your hips to one side, keeping your feet firmly on the floor.

Side-to-Side Squats

Keep your glutes as close to the floor as possible and fully extend your non-squatting leg. Do not lift up your glutes when moving towards your opposite leg.

Twisting Squats

Lean slightly forward and use the outside edge of your ankles to rise. Note that each rep should go in the opposite direction.

Speed Skater Squats

Your rear knee and foot should touch the ground very gently at the same time.

Hip Bridges

Hip Thrusters

Your feet and knees should be close together, and your hands should be as far behind your shoulders as they can comfortably be while you bring your hips up into tabletop position.

Hawaiian Squats

Descend until your glutes are even with the knee of your standing leg, and keep your arms in front to counter balance.

Prone Leg Raises

Spread your knees as far wide as possible and bent at 90 degrees. Lift your quads off the floor.

Inside Squats

Pistol Squat

Allow your hips and knees to descend slowly as deep as possible while letting your ankles and lower legs roll inward.

Straddle Sit Leg Raises

Keep your knee straight and lift your calf and thigh off the ground as high as possible without bending your upper body forward or backward. Hold for two seconds.

Conclusion

Each strength exercise starts with 3 sets of 2 repetitions. You should do this combination as part of your regular strength training regimen two to three times that week. The progression of dosage is to increase by one set or two reps each week for three weeks, so the second week would consist of 5 sets of 3 reps, and the third week would consist of 5 sets of 6 reps. Every fourth week is a de-load week, meaning you do the same number of sets as you did the previous week, but you cut the reps in half. You want to eventually get up to five sets of ten perfect reps before moving on to the next exercise.

For the combined mobility work, you want to do 5 reps for each set of strength work, so if the dosage a certain week is 4 sets, you'll do 4 sets of 5 reps of mobility work.

If you think you are a stud and can motor through the progressions, try doing 5 sets of 10 reps along with the paired mobility exercise with no rest between sets. If you do all the reps perfectly-congratulations, you're a stud. Move on to the next exercise in the progression. Don't skip exercises; they are in this order for a specific reason. If you can't do Skier Squats, you're sure to hurt yourself attempting Twisting Squats.

I recommend keeping some of the exercises in your warm-up prior to practice or competition, such as 1 or 2 sets of Twisting Squats and Hawaiian Squats to improve blood flow to the connective tissue at the knee joint, even after you have mastered the exercise. Once you're able to complete all exercises with the prescribed dosage, it's time to integrate more difficult exercises such as plyometrics, back squatting and front squatting with a weight on your back. Once you get there, your knees will be bomb-proof.

Connective Tissue: The Key to Preventing ACL Injuries

Stack.com — Mon, 22 Jun 2015 17:29:43 +0000

Connective Tissue: The Key to Preventing
ACL Injuries

By: Damon Amato

Provided by: Stack

Tendons and ligaments have a replacement rate of 7 to 9 months. Bone takes 2 to 3 years. So any damage doesn't go away as quickly.

Guidelines

• Do each set with the strength exercise immediately followed by the accompanying mobility exercise. Do not rest between them.

• Don't move on to the next set of exercises until you have completed the previous one.

• None of these exercises except the Hip Thrusters require any weight. You should be able to master every single exercise before you even consider putting a bar on your back.

Strength Exercises/Mobility Exercises

Cossack Squats

The non-squatting leg stays straight, rising to top position between repetitions.

Skier Squats

Keep your knees stationary and swivel your hips to one side, keeping your feet firmly on the floor.

Side-to-Side Squats

Keep your glutes as close to the floor as possible and fully extend your non-squatting leg. Do not lift up your glutes when moving towards your opposite leg.

Twisting Squats

Lean slightly forward and use the outside edge of your ankles to rise. Note that each rep should go in the opposite direction.

Speed Skater Squats

Your rear knee and foot should touch the ground very gently at the same time.

Hip Bridges

Hip Thrusters

Your feet and knees should be close together, and your hands should be as far behind your shoulders as they can comfortably be while you bring your hips up into tabletop position.

Hawaiian Squats

Descend until your glutes are even with the knee of your standing leg, and keep your arms in front to counter balance.

Prone Leg Raises

Spread your knees as far wide as possible and bent at 90 degrees. Lift your quads off the floor.

Inside Squats

Pistol Squat

Allow your hips and knees to descend slowly as deep as possible while letting your ankles and lower legs roll inward.

Straddle Sit Leg Raises

Keep your knee straight and lift your calf and thigh off the ground as high as possible without bending your upper body forward or backward. Hold for two seconds.

Conclusion

For the combined mobility work, you want to do 5 reps for each set of strength work, so if the dosage a certain week is 4 sets, you'll do 4 sets of 5 reps of mobility work.

Connective Tissue: The Key to Preventing ACL Injuries

Stack.com — Mon, 22 Jun 2015 17:28:25 +0000

Connective Tissue: The Key to Preventing

ACL Injuries

By: Damon Amato

Provided by: Stack

Tendons and ligaments have a replacement rate of 7 to 9 months. Bone takes 2 to 3 years. So any damage doesn't go away as quickly.

Guidelines

• Do each set with the strength exercise immediately followed by the accompanying mobility exercise. Do not rest between them.

• Don't move on to the next set of exercises until you have completed the previous one.

• None of these exercises except the Hip Thrusters require any weight. You should be able to master every single exercise before you even consider putting a bar on your back.

Strength Exercises/Mobility Exercises

Cossack Squats

The non-squatting leg stays straight, rising to top position between repetitions.

Skier Squats

Keep your knees stationary and swivel your hips to one side, keeping your feet firmly on the floor.

Side-to-Side Squats

Keep your glutes as close to the floor as possible and fully extend your non-squatting leg. Do not lift up your glutes when moving towards your opposite leg.

Twisting Squats

Lean slightly forward and use the outside edge of your ankles to rise. Note that each rep should go in the opposite direction.

Speed Skater Squats

Your rear knee and foot should touch the ground very gently at the same time.

Hip Bridges

Hip Thrusters

Your feet and knees should be close together, and your hands should be as far behind your shoulders as they can comfortably be while you bring your hips up into tabletop position.

Hawaiian Squats

Descend until your glutes are even with the knee of your standing leg, and keep your arms in front to counter balance.

Prone Leg Raises

Spread your knees as far wide as possible and bent at 90 degrees. Lift your quads off the floor.

Inside Squats

Pistol Squat

Allow your hips and knees to descend slowly as deep as possible while letting your ankles and lower legs roll inward.

Straddle Sit Leg Raises

Keep your knee straight and lift your calf and thigh off the ground as high as possible without bending your upper body forward or backward. Hold for two seconds.

Conclusion

For the combined mobility work, you want to do 5 reps for each set of strength work, so if the dosage a certain week is 4 sets, you'll do 4 sets of 5 reps of mobility work.