In the previous post I discussed the importance of integrating single leg squats to improve strength and running performance. Today, I will reveal 3 different variations of single leg stability ball training to increase hip drive, acceleration, and overall running economy.
In addition, these exercise can be used for hamstring strengthening, rehab and speed enhancement for any athletes. The three exercises are as follows:
Straight leg bridge lift
Straight leg bridge with leg curl
Knee bent bridge lift
All three are very effexctive for improving strength and performance. The best part is that using the stability ball adds an element of stabilization and core training as well. I think you will find this is truly the best way to train your hamstrings independently if your goal is improved running performance. If the stability ball is too challenging at first, you can opt to do the straight leg and knee bent bridge lifts with the support leg on the floor. Click on the video below to view the exercises.
I am beginning a video series of 3 exercises for running performance. Check out today’s video on the importance of using a single leg squat in your program.
Please click on the link below below for a video message from me. I must openly admit I am still trying to master this whole video thing. As such, you will need to turn your volume all the way up to hear me as my facility has high ceilings and the acoustics are not ideal. But hey, it is the content that matters most, right? I look forward to sharing many great tips, exeercises and strategies with you in 2009!
First off, Happy New Year to you. I hope 2009 is a great year for you. In today’s post I wanted to share some recent research on rehab exercises for low back pain with you. I think most people have had or will have some form of back pain in their life. With the introduction of computers, more people sit all day long and this alone has increased back pain due to prolonged static positioning in poor postures leading to daily “not so good” mechanical loading of the disc.
I suffer from sciatica myself at times, so I personally care a great deal about maintaining a healthy back. A recent research article I read in The Journal of Orhopedic and Sports Physical Therapy looked at surface EMG readings of certain back muscles with different exercises. These exercise included extensions, side bending, bridging, lifting opposite hands and legs in the air and many others.
The key points I want to share are:
Exercises where the trunk was maximally extended to end range against gravity (picture a 45 degree back extension machine at the gym) with resistance produced the greatest muscle contraction
The ideal prescription for muscle development was 15-18 reps with a 5 second isometric hold at the end of each contraction
So, the take home message here is to strengthen and create a healthy back, lower loads and higher reps with targeted extension exercises are best for maximal strength development. One controversial point was the suggestion that despite high compressive loads with full hyperextension, some clinicians may need to choose that motion anyway to achieve desired results. Personally, I am never a big fan of end range hyperextension on a repetitive basis, so I am not sure I would advocate that end range extension unless I were working with a gymnast or athlete who would be utilizing that motion in sport.
So, if you suffer from back pain you will want to add in some extension work at home. You can do prone (laying on the stomach) opposite arm and leg lifts, superman lifts or even extensions on a stability ball. I have included pictures of the prone superman and a weighted mediciane ball stability ball back extension exercise I recommend in my new golf conditioning book below.
Well, it is Christmas Eve here in the States and I am getting ready to head to church with the family and then to my Dad’s for a family dinner. I want to take a moment and personally wish you a Happy Holiday Season.
Be sure to take a moment and tell your loved ones how much you care and be thankful for all your blessings in 2008. I always take a few days off from work this time of the year to enjoy my family.
The upcoming year will be a big one for me as I present for Power Systems in February and June and continue to bring more information products to the market. Check my blog regularly for the latest articles regarding injury and sport performance as well as special offers to all of my loyal readers. In 2009 I will be bringing you video clips to enhance the depth and quality of my blog posts as well. I commit to bringing you all the info you need to stay injury free and perform at the highest level possible.
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