Arc Articles
- 'P'repair to Perform Athlete Development Model
- Developing The Skating Stride - P2P Progressions
- Athletic Conditioning 101: Finding a Highly Qualified Coach
- Mental Preparation for Sport
- Athletic Intervals CFP1
- Runners Dynamic Warm Up
- DROM for Basketball & Football
- Functional Anatomy
- Weekend Warriors
- Agility
- Balance
- Dynamic Range
- Energy System
- Explosive Power
- Speed
- Core
- Trigger Point Release and Stretch of the QLs
- Road Trip Workouts
- Team Community Support
Developing The Skating Stride - P2P Progressions
Athletic Conditioning 101: Finding a Highly Qualified Coach
Mental Preparation For Sport:
Mental preparation is an often overlooked aspect to performance and success in the sporting arena. Preparation is the key to success in all aspects of life and athletic performance. Who hasn‟t made the mistake of not writing down a list before heading to the grocery store, only to arrive home 1 key item short of preparing the dinner you so diligently sourced and printed the recipe for? Athletic performance is no different; these mental ingredients are predictable items within the context of sport that enable athletes to help control the outcome of sport.
Functional Torso Training:
Description: *Editors note – Dr. Stuart McGill, the primary author of the reviewed article has and continues to be a prolific researcher and is considered an expert in the area of low back strengthening and rehabilitation.
Stuart M. McGill, PhD1*, Art McDermott2, and Chad M.J. Fenwick, BSc.1 (2009). Comparison of Different Strongman Events: Trunk Muscle Activation, and Lumbar Spine Motion, Load and Stiffness. JSCR, 23(4), 1148-1161.
Core-dinated Strength:
Description:
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Athletic Intervals CFP:
Due to a desire to include men and motor morons into advanced training programs, more trainers, instructors and clubs are espousing the benefits of non-choreographed exercise. This desire to be more inclusive has created a steady evolution toward programs which include more athletic drills and moves.
Runners Dynamic Warm Up
DROM for Basketball & Football
1. Increase body temperature
2. Increase heart/pulse rate
3. Reduce pre-game stress and anxiety
4. Increase focus & alertness
Functional Anatomy:
In University anatomy textbooks are the foundation to understanding human movement. And while they do an outstanding job laying this foundation most fall short in helping students understand the ‘whole'. Similar to the machine based training of the 80' and 90's; most anatomical text focus on isolated bones, muscles, & joints. Anatomy is primarily taught as origins and insertions of isolated muscle groups attached to 1 or some cases 2 joints. Muscle(s) are referred to as single or multijoint muscle(s).
Weekend Warriors:
Today, while there is an abundance of available information regarding the benefits of semi regular exercise, we still face a high incidence of early aging and sedentary lifestyle. In fact, almost two thirds of Canadians are physically inactive, and therefore do not accrue the benefits of an active or athletic lifestyle 1. On the other hand, active populations are using available technologies like the Internet to access both information and misinformation on health, wellness, nutrition and fitness.
Agility:
It was once thought that agility couldn't be taught, now we know better. Athletes that possess a high level of agility can change direction without loss of balance, strength, power and body control. Agility training also has the added benefit that it is long lasting and requires less maintenance than other types of training.
Balance:
Losing and recovering a state of balance is the goal of all balance training. Simply put, the more you challenge your sense of balance, the more you improve it. You can also challenge balance by closing your eyes or moving your head. Balance workouts help to:
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Prevent overuse and contact injuries
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Improve knee, hip, ankle and shoulder joint function and muscle strength through proper alignment
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Increase stability, therefore increasing first step quickness and agility
Dynamic Range:
Dynamic Range of Motion Training (DROM) helps prepare your body completely for vigorous movements that make up the main part of your training session including:
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Pre warm-up activation
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Prepare joints, tendons and muscles for
upcoming vigorous activity -
Activate nervous system
Energy System:
Energy System Development enhances quick burst (anaerobic) and sustained (aerobic) energy systems as well as improving recovery during and in between games.
Explosive Power:
Explosive power is designed to support movement and performance. You have spent the time getting big and strong, now you need to harness the powerful movements needed to help you become successful in your sport.
Speed:
Reaching top speed is dependent on proper running mechanics, stride length and frequency, leg cycle and hip height. Top class speed is seen in athletes who spend very little time touching the ground, however that contact is extremely powerful and efficient. In order to run fast you have to be fresh so make sure you get plenty of recovery time between reps so that you train at your maximum velocity.
Core:
In sport the core is ultimately responsible for your running speed, explosive power, strength and movement efficiency. Traditional machine based training and sitting at a desk all day chips away at this athletic foundation. To overcome a weak core, in addition to the outlined ‘core’ program, use the conditioning and functional strength training modules outlined on this site. Core conditioning helps to:
- Increase core strength and stability
- Create the movement foundation required for sprinting, hitting, tackling, changing directions, shooting & throwing
- Create upper body control