Leg Strength and Power Development: Deadlift II

For those of you new to our blogs, Hannah is a goal keeper and one of Innovates newest athletes. This deadlift she is performing is great for stability, strength and power development of the lower extremities - essential to keeper. Hannah has made significant progress throughout the last few weeks, here she is holding form and lifting an impressive 60 kg.

For Hannah's first attempts at a deadlift, click here.

-Mitch

Tennis Specific Exercises

The following video depicts some tennis specific exercises as demonstrated by Anthony. The main emphasis is on stability and movement efficiency utilising the Bodyblade, and development and maintenance of the kinetic chain with cable power exercises. If you have any questions regarding the video or additional sporting questions, please send us an email, or visit us on Facebook.

-Mitch

Leg Strength and Power Development: Deadlift

Hannah is a soccer player (keeper) who has just begun completing deadlifts as a part of her programming - great for leg stability, strength and power development. Before attempting, she completes a practice set with a vertical stick down her back to help maintain posture (natural spinal curves, stabilise shoulder joints) as well as bridges to emphasise gluteal activation and hip drive.

-Mitch

Leg Strength and Power Development: Overhead Power Press

In this video we can see Joe and Jason (cricketers) demonstrating some power presses. This exercise maintains an emphasis on leg drive/power development, a physiological requirement for sprinting and creating momentum throughout a bat swing. The aim is a forceful push through the heels and rapid triple extension of the lower extremities (i.e. ankles, knees, hips). This process will develop momentum towards the upper body, simplifying the overhead shoulder press.

-Mitch

Rugby League and Rugby Union Specific Exercises

Football maintains a heavy emphasis on power and strength, particularly in leg drive, upper body push/pull and rotation - as evident in tackling, running and passing the ball. This video depicts some sports specific movements pertaining to football with additional insight into each exercise.

-Mitch

Cable Lunge Rotations

Jason is a local cricketer currently undertaking the introductory resistance phase of his periodised program. The lunge rotation is a cricket specific exercise which replicates the movements of a batter and bowler. The loaded lunging position encourages leg strength and stability, the cable rotations encourage thoracic extension and improve core strength in a large range of motion, further the cables provide an active resistance constantly pulling Jason off balance.

-Mitch

Sumo Squat

Joe is a cricket player who has just begun his transition into resisted exercise within his periodised plan. The sumo squat is a great introductory exercise regarding leg strength and stability due to the weight position, simple cueing measures (shoulders back, heel and hip drive) and low associated risk of injury in comparison to other conventional lifts. The focus for Joe is maintaining form throughout a moderate resistance and repetition range with increasing intensity over the coming weeks - We will check back in a few weeks as a follow up on progression.

-Mitch

Cricket Specific Exercises

Cricket can be a physically demanding sport, particularly within a representative environment. The following video depicts exercises designed to improve cricket specific movement patterns. Leg stability, strength and power play a major role within cricket (particularly unilateral), aiding in foot placement, agility, bat swing and bowling efforts. Any rotational movements involved are generally associated with action execution i.e. bat swing, ball delivery, throwing etc. These rotational motions act to continue the momentum developed from leg drive into the desired action e.g. back foot cut shot. An emphasis on these movement patterns will aid in streamlining and improving performance.

Mitch

Functional Training Tools: The Surge - Power Exercises (Part III)

Our final video showcasing the Surge demonstrates some power based exercises, representing common movement patterns exhibited by athletes of differing disciplines.

For those new to our blogs, or for more information regarding the the Surge visit Part I of our blog series. For an emphasis on stability based exercises utilising the Surge see Part II.

As always thanks for reading.

Mitch

Functional Training Tools: The Surge - Stability Exercises (Part II)

An exciting piece of exercise equipment, the Surge stands out because of the 'water holding' design. This aspect allows for an active resistance, one that constantly changes, providing an enhanced stimulus and potential for improved stability, strength and power. The following video depicts stability based exercises utilising the Surge.

For more information, click here to visit part I of our blog series on the Surge.

Mitch

Functional Movements for Cycling

Hi All,

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.

For additional videos why not check out our other videos and blogs available at: www.innovatessc.com.au

-Mitch

Body Weight Exercises and Benchmarks for Athletes

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

Power Exercises: Cyclone Ball

Hi everyone,

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:

www.innovatessc.com.au

Thanks,

Innovate team

Power Exercises: Medicine Ball

Hi guys,

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.

Cheers,
Innovate team

Power Exercises: Barbell and Dumbell

Hi everybody,

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.

Thanks,
Innovate team

Prescription of Power

Hey everyone,

In this video, Anthony shows how to safely and effectively prescribe power based programming to enhance sporting performance.

Thanks,
Innovate Team

The Gluteal Muscles

Hey guys,

Here is a quick video on the Gluteal muscles. It focuses on the anatomy of and the importance of glute function and stability.

Enjoy,

Innovate team

The Kinetic Link Principle

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.

Thanks,

Anthony

Innovate Athletes

Hi everyone,

This quick video features our athletes in the gym. Sports include: surfing, tennis, triathlon, mountain biking, bmx, cycling, cricket and trampoline.

Enjoy,
Innovate team

Promotional Video

Hey everyone,

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

www.innovatessc.com.au

Thanks,
Innovate team