Back Extensions

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

September – Back Extension

            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.

Down Position

Up Position

Athlete of the Month- Alec Creel

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!

Congrats to Terrell Hudgins!

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. 

Great stuff Terrell, keep it coming!

Athlete of the Month- Taylor Freeman

Taylor in action with Team TFS

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).

            Keep up the excellent work Taylor!

Exercise of the Month- Leg Bucks

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

August –Leg Bucks

            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.