Many people have problems using their full leverage potential while running.This is typically due to a lack of complete extension at their hips.Reverse Hyper-extensions are a good exercise to perform to help correct this deficiency.It forces the body to activate the Gluteus Maximus, Hamstrings, and Erector Spinae, muscles that extend the hip joint.
To perform a Reverse Hyper-extension, you will need an elevated surface, like a stability-ball, padded machine or couch, to lean over in a stable position.Use your arms to maintain firm, secure positioning of your torso while letting your legs freely hang, as in picture #1.Then tighten your thigh muscles (quadriceps or quads), and lift both of your legs to the ceiling from your hips, as in picture #2.To increase difficulty you can add resistance such as bands, ankle weights or heavy shoes/boots.Try starting with 2 sets of 15 reps, pausing in the top position for a full second.
Maintaining muscular balance is one of the main aspects in helping to reduce the risk of injuries through resistance training. A common weak area is the posterior chain, which is the linking of muscles on the back side of a person’s body. Examples include: calves, hamstrings, gluteus, erector spinae, and rhomboids. The Hip Bridge is a good exercise to help strengthen one’s hamstrings and gluteus.
To perform a Hip Bridge, you will start by lying on the ground with your knees straight and heels resting on a solid and elevated surface (like a step or box about 6”-12” high) as in picture #1. Next, you will tighten your hamstrings and gluteus to lift your hips as high as you can, pausing at the top. Finally, return your hips back to the ground and repeat this movement 15-20 times for 2 sets. To add difficulty, you can use an unstable surface (like a stability ball) to place your heels on. This will challenge your balance/stabilizing muscles.
Pictured above is Steve Mitchell, who recently completed the Marine Corps Marathon in honor of his son. Here's what he had to say about it:
" 'Unleashing My Potential'
This photo was taken just under the bridge 300 yards from the hill to the Iwo Jima Memorial and the finish line. 26 miles under my shoes. I finished in 5:50:41.
Thanks to Jaime, Abby, Dr. Kevin Logel and the staff on site at APC I was able to complete this marathon in honor of my son, Captain Seth Mitchell, USMC. Seth ran the MCM in 2001. Seth was KIA in Afghanistan on 10/26/2009. Seth had a steel determination to realize his dream of piloting a Cobra helicopter to support Marine ground troops.
Through his will, the grace of God and the precise skills of the APC I was able to complete the 35th Marine Corp Marathon.
Thank you all.
Respectfully and sincerely,
Steve Mitchell "
Steve,
Jaime, Abby, Dr. Logel, and all of us at APC are very proud to have been a part of your success in the MCM. Thanks for choosing us, and "Thumbs Up!" to you!
Kaitlyn OShea signed a National Letter of Intent to play softball for George Washington University on Wednesday, 11/10/10. This is a great accomplishment and exciting time for her and her family as well as the Leesville High School Pride Softball Family.
Says Coach Suzanne Tadlock, "Her teammates, teachers, coaches, family and friends in her past and present are all a part of this accomplishment. It is a culmination and the ups and downs, adversities and successes that has led to this moment."
The Sports Performance Specialists and all of us at APC are proud to be working with you and your team, and wish you all the best of luck in the future!
For cardiovascular fitness, strength and flexibility gains, and core stability, it’s hard to beat; not to mention turning excess pounds into lean mass:
For over four years, the Certified Strength and Conditioning Specialists at APC have been at the forefront of effective Bootcamp style program design. Our Adult Bootcamp packs a powerhouse of fitness and performance tools into a quick and intense program that can have you out the door in an hour, and in peak condition in a matter of weeks.
Adult Bootcamp meets Monday, Wednesday, and Friday in 2 sessions, from 6-7am and from 9-10am, and for those looking for additional core work and flexibility training, our Adult Bootcamp also includes a Pilates mat class on Tuesdays from 9-10am at no additional charge. Careful program design ensures that you’ll have a new and challenging workout every time!
Still not enough? Join our Adult Bootcamp class and get the Workout of the Day any time you want, Monday through Friday from 7am-4pm. You’ll have full access to our 22,000 square-foot elite training facility all week!
We’re so sure you’ll get the best workouts of your life with us at APC that we’ll give you a full week to try it, FREE.
Don’t wait for the New Year to meet and exceed your fitness goals.
Jumping is an important element used in many sports. Being able to jump high is good, but one also needs to be able to land from the jump well too. It is important to concentrate on the landing technique more than the jump. This is because a bad landing can lead to very serious injuries and if someone is injured, then it does not matter how high they can jump since they are on the sideline. Proper Landing Mechanics can also make one quicker and more explosive.
Position 2
When practicing Landing Mechanics you should start by standing tall on a small box or step, about 6-12” high, with your arms straight overhead as in the picture for position 1. Then step forward and fall to the ground, do not jump. As you are falling, prepare for the landing by bending at your hip, knee and ankle with your feet shoulder width, core tight, chest up, and arms aggressively swinging down and back from the shoulder. Upon landing, you want your entire body to be very still and stable at the moment of impact. While on the ground, keep your body weight even between both feet and your chest up with your arms back. After landing the first few, hold position 2, as in the pictures, for 5-10 seconds to help your body “remember” the position.
Joe Lingle was born on February 25, 1992 in Philadelphia, PA. He’s completely deaf and has been playing ice hockey for 9 years. He played for his high school Varsity team, the North Penn Knights. In 2009, he played on Team USA in the World Deaf Ice Hockey and Curling Championships, bringing home a bronze medal. He received the Most Improved Player award 2 years straight from the American Hearing Impaired Ice Hockey Organization.
Joe is majoring in Mechanical Engineering at the Rochester Institute of Technology, but plans to transfer into the Environmental Science program.
Joe spent his summer training with us at APC in the College Prep daily training program. We recently got an email from him that said:
“Guess that training this summer paid off. I made the Deaf Olympic team roster and will be going to Slovakia this coming February. I also made the RIT ACHA Division 1 team and am currently playing with them. Thanks for the help!”
Congratulations Joe from all of us at APC- Keep up the hard work!
Janice Reilly's Friesen 5k victory on 9/12/10 was actually the latest in a series of personal victories, beginning with a firm decision she made in back in March of 2006...
“In Feb. 2005 I did my first duathlon. At that race, I made the US team to go to the World Duathlon Championships held in Australia. Within a month of that, I felt there was something wrong with my body and even told my husband that I believed I had cancer. One year later, in Feb. 2006, I was diagnosed with breast cancer. I had competed much more in running and was new to the duathlon. Shortly before my cancer diagnosis, these were my running times:
10k, Old Reliable, Raleigh, NC (37:28)
Half Marathon, Pomoko Running Crab, Va. (1:23:16)
5k, Run for the Oaks, Raleigh, NC (18:16)
My diagnosis came as a surprise since I had no known risk factors and no family history. I found the lump in Nov. of 2005, but a mammogram didn't show it at all and when seen with ultrasound, it was thought to be just a fibrocystic area. A recheck 3 months later was brushed off by the radiologist as a benign growth, even though it had grown 1/2 again in size. Lucky for me, my husband is a physician that deals with cancer everyday and he sent me for a biopsy. It was a fast growing tumor that had to be removed. I was fortunate that it was an early stage. The Oncologist started me on a very aggressive chemo regimen which began the beginning of March and I ended treatment early June.
During my chemo I decided I was going to live my life as close to normal as possible. I volunteered at my children's school and did my best to run every day, even if it was just down to the end of the driveway. Just after my last chemo treatment, I did the Komen Race for the Cure 5k. There were lots of people there for support. My family and running buddies helped me run the whole way and I finished in a time of 22:05. I felt like I had accomplished my goal of not letting the cancer run my life.
Over the next year I had very little energy and almost felt like my muscles were drying up and sticking together. I attempted to run as much as I could, but it was not enjoyable and it hurt much of the time. I spent the next 3 years with injury after injury. In early spring 2010, I started coming to APC because I had heard great things about them. My desire to race was returning, but I knew I needed to find someone who could figure out what was going on with all my injuries.
Everyone at APC has been great. The clinicians all work together for the benefit of the patient. I love the multi-focal approach they have of educating the patient as well as looking for the root cause of a problem. They teach the patient strengthening and stretching (dynamic) to help with the healing but to also prevent the likelihood of the injury returning. Most importantly it is a very hands-on approach and I have never felt like just a number. They treat the whole patient. I'm so thrilled to have found Jaime and Doc [Jason Davidson]. I am now running pain free (with the exception of being out of shape) for the first time in 4 years. I believe with their continued support, I will be able to achieve my goal of becoming a nationally competitive runner again. Doc and Jaime, I don't know what I would have done without y'all! Thanks for everything.
The Carolina Hurricanes have been working up a sweat in their pre-season preparations with us at APC!
Before their practices at the RecZone, the players have been spending their mornings on APC turf (literally!) with intense total workouts to address a full range of conditioning, strengthening, flexibility, agility, speed, and movement needs.
In conjunction with Pete Friesen and our APC coaches, the Canes have been going through a wide variety of protocols, including dynamic warm-ups, rope training, speed and agility training, strength and conditioning, and much more! Check out this article from NHL.com: Behind the Scenes, Canes Working Hard.
But it doesn’t stop there. Canes goalie Cam Ward has been working with Elizabeth Evans on some serious core development through Pilates sessions at APC. In a recent News and Observer article, he was quoted as saying, “It’s something that stabilizes my core…I was introduced to it last year and found it to be a very hard workout. I started to pick it up more and more this summer so I can hopefully get myself in the best shape possible.” Read the article here.
Whether it’s speed and agility, strength and conditioning, core power and flexibility, injury prevention or treatment, chiropractic care or sports massage, the Canes know that APC is the number one place for total athlete care and development, and it can be for you too!
With Pilates classes, Bootcamp training, and group and private instruction for youth and adults, and drop-in workouts throughout the day, it is now easier than ever to get started with APC.
Leg strength is an important factor in being a good athlete.Wall Sits are a great exercise to help improve your overall leg strength.Another benefit to doing Wall Sits is that it helps keep proper muscle alignment or tracking throughout your legs.It also can be done just about anywhere, because all you will need is a stable wall.Using a stop watch or countdown timer will be helpful to track your time.
To perform a Wall Sit properly first, start by leaning your entire back and hips against the wall with your feet shoulder width apart.Place your heels about one foot length away from the wall.Then with your hands on your hips, sit down so the crease of your hip is the same height as your knee, while keeping your hips and back flat to the wall.The first time you try Wall Sits is always the hardest, so do not get frustrated and quit.Some shaking and discomfort is expected in the legs, especially the thighs.Try holding the Wall Sit as long as you can and time yourself to see how you do.Then after about 2 weeks of training with the Wall Sit, try it again to see if you get better.Start by holding the Wall Sit for 30 seconds 2-4 times with a 60 second rest in between each.Eventually challenge yourself by holding for longer time intervals or shorter rest times.
The Fall Endurance Runner's Clinic, co-sponsored by Nike and The Athlete's Foot, featured an expert panel discussion on the pros and cons of Barefoot Running, and breakout sessions including Running Mechanics, Dynamic Warm-Up, Foam Roller/Myofascial release techniques, Mini-Band Training, Dartfish Video Gait Analysis, and more!
Core development exercises with Elizabeth Evans, PMA, RYT, Pilates conditioning specialist (on left).
The Mini-Band "Monster Walk" for developing proper knee/ankle alignment and hip abduction/external rotation strength, with Dennis Meszler, PT, MPT, SCS (on right).
Using foam roller for myofascial release, to remove adhesions between muscle tissues and fascia, for greater flexibility, strength, and injury prevention, with Elizabeth Fortener PT, MPT (top left).
Wall Sits with Elle Evans, for quadriceps strengthening, and variations for spinal alignment and joint stability.
Dartfish Video Gait Analysis, for high precision performance analysis and movement education and correction. Dartfish reveals functional errors in alignment and movement execution that can be corrected for heightened performance.
APC would like to thank our friends at Nike and The Athlete's Foot for co-sponsoring the clinic, and we'd like to thank all the athletes in attendance for making it a success! For advance notice of clinics and special programs at APC, please sign up for our Email Newsletter- stay tuned for the Spring Running Clinic at APC!
Having a strong back is a good key to becoming a better athlete. There are many exercises that require a strong back and other core muscles. If a person does not have a strong core then they are not able to perform many exercises in a safe way, and cannot get the benefit of that activity. This situation would severely limit the potential of that athlete. Below is an exercise called Back Extensions, which is a basic movement that helps strengthen the back muscles.
It is very easy to perform a Back Extension correctly. You would start by lying face down on the floor or other stable surface with your arms straight and next to your body, as in the picture for the Down Position. Then lift your chest and shoulders as high as you can off the floor holding this for one second, while keeping your feet down on the floor, as shown in the picture for the Up Position. Finally, return to the Down Position and repeat the Back Extensions until you cannot do any more.
Alec Creel has made some significant progress in his training at APC over the past two months, dropping 0.14 seconds from his 20 Meter Dash, adding 4 FEET to his Kneeling Powerball Toss, and progressing from level 21 to level 33 in the Yo-Yo Intermittent Recovery Test.
He says of his training, “I think that the training at APC has really helped me both physically and mentally, and would recommend their program to any athlete.”
Although he plays Basketball and also does Archery, Alec’s love for baseball is apparent to anyone who has seen him pitch, and he has hopes of being a professional player in the future. He says his father Craig has had the biggest impact on his life, because they are “always practicing baseball and basketball together.”
If he could visit anywhere in the world, Alec would choose Boston, to watch the Red Sox play at Fenway. Congratulations and keep up the hard work Alec- you might get to see it from the mound!
APC congratulates Terrell Hudgins, who made his first two NFL receptions in last night’s match-up against the Cincinnati Bengals. Hudgins, #14 Wide-Receiver for the Dallas Cowboys, trained with us at APC from January to March in preparation for his Pro Day at Elon and the 2010 NFL season.
APC Congratulates Taylor Freeman on her dramatic improvement in SPARQ test scores over the course of her training with us!
Taylor has trained at APC for the duration of this summer, and says of her time here, “It has been a lot of help and a lot of fun.”
Among her improvements across the total range of SPARQ testing protocols, she improved most notably in three areas between 6/10/10 and 7/10/10:
·20 meter dash- 0.19 seconds FASTER
·Vertical jump- 1.1 inches HIGHER
·Kneeling Powerball Toss- 2.5 feet FARTHER
When she’s not working out at APC, Taylor likes to listen to music and hang out with friends. She hopes to go into college playing softball (her main sport) but cites swimming as a secondary sport of interest. But, if she could pick one Super Power, it would be to move things with her mind (Ask us about our Jedi Mind Trick Bootcamp).
Injury prevention is a big part of my job at the APC.The Leg Buck exercise focuses on getting the muscles in the back of your body stronger.These muscles tend to be weak in most people.By keeping the muscles in your body balanced and strong you can keep your body in better positions and greatly reduce the risk of injury.
To perform Double Leg Bucks, start by lying on your back.Then bend your knees, bringing both feet close to your hips and keeping your feet flat on the ground.Press down through your heels to lift your hips up into the air as high as possible.To give yourself more of a challenge try Single Leg Bucks by lifting one leg into the air and pressing down through the ground with your other heel.Make sure to perform this on both sides.
Featured trainer in this video is Dr. Jason Davidson of APC. Come see Dr. Davidson for Chiropractic care, Active Release therapy, Functional Movement Screens, USAW Olympic Weightlifting club, and Private Sports Performance Training!
English Premier League and ULTRA5 training are continuing throughout the month of July at APC.
Special thanks to all the participants who have come out to train at APC with Richard Huxford.
ULTRA5 training uses the latest in technology and soccer science to train soccer players for competitive play, speed, agility, and decision making in the context of high speed real-life situations.
There are still slots left for training! There are two weeks left: July 19-23 for players age 8-12, and July 26-30 for players age 13-16. If you'd like to register, simply email Jason Lentz at APC and we'll get you signed up!
APC would like to congratulate Kaitlyn Eckert on her achievements with the Knightdale High School Varsity Women’s Soccer team in her final season with the team, 2009-2010.
By the end of this season she was the state’s leading goal scorer, with 63 goals at an average of 3 per game, making her the number 8 all-time leading goal scorer in North Carolina High School athletics.
To give young soccer players the best development opportunities, local soccer clubs and particularly coaches, must strive to create a training environment that includes the latest techniques, technology and philosophies that embrace the modern game. Following a detailed analysis of Manchester United’s youth development program and an in-depth study of leading youth programs around the world, a model for good practice was formed. ULTRA5 is a player-centred, youth training system that is committed to identify, assess and develop the key elements of soccer performance. Ultimately, it is the development of these key elements that are crucial in providing talented young soccer players the best opportunities to reach their potential. These five areas include athleticism, skills, tactics, cognitive capability and innovation. Although each area is inter-related and of significant importance, the focus of the APC indoor camp will center around two of the five areas: athletic and skills assessment by using competition and fun games to instruct and develop your child. This comprehensive program is based on leading clubs and what they are implementing throughout the English Premier League (EPL). Distinct features of the ULTRA5 program designed to benefit your child include:
·Strong emphasis on soccer-specific diagnosis and testing of players using the same technology and protocol as that of leading clubs. ‘We need to know where we’re at, before we decide where we would like to go’.
·Full printout of individual athletic profile that is graded in accordance to EPL academy players.
·Tailored recommendations based on findings in relation to the keyelements/demands of the game.
·Structured action plans to really focus development for each individual player.
·Opportunities to learn more about what it takes to become a professional, or learn more about what it means to be a professional player.
Re Visiting Movement Techniques e.g. Head UP, reacting with good technique and posture
2.15 – 3.15
Grid Work – Individual & Team games, with & without the ball. Head up, Spatial Awareness
3.15 – 4.00
2 v 2 games
Do you have a question for Richard? You can email him directly here!
ULTRA5 English Premier League youth soccer training will be offered throughout the month of July at the Athletic Performance Center. Four 1-week sessions are designed for competitive soccer players from 8-16 years of age.
There are some spaces left, but these sessions are limited to 25 athletes per week.
Development of lower body strength and power are keys to success in many different sports like football, soccer, baseball, etc. When referring to the lower body I am speaking of the hips, knees, and ankles along with their respective muscle groups. Strength and power are needed through these different joints for basic movement patterns such as, but not limited to, sprints, jumps, shuffles, backpedals, cuts and kicks. One exercise that can help you to improve your lower body strength and power is a Lunge.
One way to perform a Lunge is to start in a kneeling position with your hands at your hips, your front foot directly below your front knee, and your hips directly above the knee on the ground. You should have 90 degree angles at both knees and your torso vertical as in picture 1. In this kneeling position push down through your feet, keeping your core tight and vertical, while lifting your hips upward as in picture 2. Make sure you do not lean forward or to the side with your chest and shoulders. To add difficulty to this exercise, you can hold onto dumb-bells as you go up and down. Make sure you perform the same reps with each leg forward.
Carin Vanderklok (pictured far left) and Tricia Graham (pictured far right) competed in the Revolution 3 Triathlon in Knoxville, TN on May 9, 2010. Both are former Physical Therapy clients at APC who have worked through their injuries and are back in action!
The race was Olympic distance: 0.9 mi. Swim, 25 mi. Bike, and a 10K Run. Unfortunately technical errors prevented the recording of Carin’s times, but Tricia was confirmed 6 out of 12 in her age group.
APC has an exciting summer planned for athletes of all ages! It's a great time to take advantage of:
SPEED Programs
Strength Training
Core Training
Conditioning
Sport Preparation
And much more! Spend your summer with APC and UNLEASH YOUR POTENTIAL!
Check out our summer schedule below!
SPEED PROGRAMS AT APC
APC has a wide variety of SPEED training options available through our Summer and Year-Round programming. Whether it's classes, clinics, or personal private training, we've got what you're looking for!
This 2- hour camp will focus on basic motor skills, cross training, and athletic development for athletes age 6-9. Sign up for a Summer Package of our weekly YBT course at the camp and get a 20% DISCOUNT!
For athletes age 6-9, Fridays from 2:00 pm to 3:00 pm.
6/26APC SPEED CLINIC
10:00 am to 12:00 pm
JULY
7/10APC SPEED CLINIC
10:00 am to 12:00pm
7/19-7/30Summer Football Conditioning Camp
2 weeks of conditioning for football players age 12-18.
7/26-8/16Pilates for Golf
4-week session, Mondays from 6-7 pm.
7/28ZUMBA begins!
Cardio conditioning using Latin and Hip-Hop Dance. Wednesdays from 6-7 pm.
DON'T SEE WHAT YOU'RE LOOKING FOR?
LET US KNOW!
APC offers a variety of fully customized training opportunities for small groups and teams. We can custom tailor a clinic or series of training sessions to your specific needs, or the needs of your team. Sharing the cost of training with your small group makes elite training accessible to everyone.
