Here is a video of Anthony explaining some functional movements for cycling. These exercises promote thoracic extension, upper body pulling strength, hip drive, gluteal activation, both single and double leg strength, hip drive, gluteal activation - all of which aid in attaining and maintaining an ideal position on the bike and streamlining performance.
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Hi All, Check out this video of Anthony explaining the importance of body weight exercise and building a benchmark to aid in sport specific movements and progressions.
Any feedback be sure to email or leave a comment below. Alternatively you can find us on Facebook: https://www.facebook.com/innovatessc Thanks, Mitch
The below video features Anthony demonstrating numerous power based exercises using a cyclone ball. These exercises promote power as well as control and stability of the core region during explosive sporting activity. Any questions, sound off in the comments or contact us at:
Here is Anthony demonstrating various medicine ball exercises designed to develop power. It features rotational, pushing, pulling and throwing exercises, which can have a positive transferral effect in numerous sporting activities. If you have any questions let us know.
This video details various exercises utilising barbells and dumbells for power production. Correct implementation of these exercises into a routine will have positive transferral effects into a chosen sport or activity. For example, a barbell russian twist may enhance power during a forehand or backhand swing in tennis, while a power clean aids in development of leg power and momentum which is essential during a driving tackle in rugby.
There is a “biomechanical” reason why Tiger Woods can hit one of the furthest golfing drives, why Andy Roddick has one of the fastest serves, and why Bradley Wiggins is such a sensational cyclist. It is all to do with what’s called the kinetic link principle (KLP). The KLP refers to the “order in which an athlete generates or summates forces throughout their body”. The order of recruitment of muscles combined with using the correct amount of elasticity at the right time determines how much momentum and “end point” force is generated. An effective throwing arm in softball, a spike in volleyball, or a kicking action in football all come down to the specific order of actions an athlete uses to produce force.
A simple explanation can be used in a sporting example. In javelin a throwing action begins with the legs. The ankles are plantar-flexed, the knees are extended, and the hips are extended. Then the trunk extends and rotates, the shoulder horizontally adducts, the elbow extends, and the wrist flexes. After all of these actions have taken place, the javelin is then released, where it is already moving at speed, even before it is released. The athlete has used the lower body initially (the largest muscles), then the trunk (moderate size muscles), then the arm (smaller muscles), in a specific order to generate momentum to produce maximal force and power into the action.
Overall strength in the individual muscles is a factor but far from a determining one. The primary issue is that the order of recruitment and coordinated effect of the movements are in the correct sequence. If there is a problem throughout any part of this sequence such as an inactive / weak muscle (such as the gluteals) or a hypertonic (tight) muscle or soft tissue (fascia / tendon) this creates an ineffective link in the chain, where load and momentum is not dispersed evenly and effectively, so ease of movement and power generation is not as great.
Common problems with a range of athletes such as triathletes / sprinters / swimmers / court sport athletes is that they have tight hip flexors - quadriceps / poor trunk rotational range / inactive gluteals.
The KLP is very trainable for all athletes of all sports, where a functional strength training coach and a skills coach combine to improve an athlete’s functional deficits to allow improvement movement for their specific sport. Check out the video below.
Above is our new promotional video featuring a wide range of sports, showcasing a variety of athletes that train with us. Feel free to ask any questions in the comments or alternatively contact us via our new website
