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Dynamic Sports Training Blog

By Dynamic Sports Training 27 Jun, 2017
For anyone who is trying to build the strength to do a regular pull-up without any assistance, we recommend starting with these pull-up progressions. DST Director of Adult Fitness, Chelsea Bellinger, takes us through three pull-up progressions, beginning with a modified pull-up, progressing to a band-assisted pull-up, with the final progression being an unassisted pull-up.

The pull-up is a compound lift that builds the pulling muscles of the upper body. These muscles include the latisimus dorsi, biceps, and the smaller stabilizing muscles of the shoulder and upper back.

A strong back is a major advantage for athletes of all sports. Along with bent-over rows, pull-ups are a major way to achieve this. The lats are one of the bigger muscle groups of the body and span from under the arm all the way down to your waistline. Because of their big, cross-sectional area, they play a key role in stabilizing the lumbar spine and, therefore, can help you improve on all of your major lifts, including the squat, bench press, and deadlift.

Another advantage to strengthening the lats through pull-ups is to help reposition and stabilize the shoulder joint. Scapular elevation (shrugged shoulders) is something that is seen quite often when we are conducting our bio-mechanical assessments. Pull-ups will help counteract this poor posture by driving scapular depression (shoulders down and back).

On the flip side, it is common for baseball players and other throwing athletes to develop very tight lats after a long season of throwing. We will still incorporate pull-up variations for this type of athlete, but may need to emphasis the eccentric (lowering) of the movement to improve mobility.

There is a reason pull-ups have been around forever and are a staple in any good strength program. If you are seeking to achieve your first unassisted pull-up, start with the modified pull-up shown and work your way through the other progressions. Once you feel like you've mastered the unassisted pull-up in neutral grip, watch this video  by Director of DST North, Kevin Poppe, showing a more advanced pull-up. 
By Dynamic Sports Training 22 Jun, 2017

WALL DRILL

The wall drill is a drill we use with all of our athletes. It emphasized body position and leg action during the Acceleration phase of sprinting. Here are simple coaching cues for the wall drill.

  • Good forward lean with body in a straight line
  • Head position is neutral
  • Core is tight
  • Big chest
  • Glutes contracted
  • Don’t flex your spine when your knee drives into flexion
  • Knee Up, Toe Up once in maximum hip flexion
  • Keep opposite glute contracted and knee straight as your knee drives into flexion
By Dynamic Sports Training 20 Jun, 2017
Our DST Exercise of the Week is the Tricep Dip. DST Personal Trainer Stephen Magee will demonstrate several progressions of this movement.

The first Tricep Dip variation uses the athlete's bodyweight and can be performed on any elevated surface. The starting position for this movement is hands on the elevated surface, palms down facing behind us. The legs are straight out in front, toes in dorsiflexion (pulled back towards the knee). Next, the athlete should move their bodyweight off the elevated surface with a slight bend in the elbows. Slowly, let the body down toward the ground by bending both elbows, keeping the hips as close to the elevated surface as possible. Once at the bottom, press up extending both arms straight back up into the start position. This movement can also be easily modified by slightly bending the legs. 

The next variation of the Tricep Dip is recommended for a more advanced athlete, as it incorporates the athlete's full bodyweight. This movement is performed using two parallel bars shoulder width apart. The starting position for this exercise is gripping the bars with both hands, elbows in full extension, feet hanging below either crossed or side-by-side. Using the body as a lever, move both knees back behind the shoulders, and then carry out the dip movement. 

When training for any high-level sport, it is important to train each muscle group. Often times, athletes focus on training the bicep and back muscles, but the tricep needs to be trained in conjunction with those other muscle groups to prevent upper body imbalances. The Tricep Dip is a great exercise into incorporate in any training program. 
By Dynamic Sports Training 14 Jun, 2017
Mindset Principle: Dedication
By  Josh Graber  

“I began to realize how important it was to be an enthusiast in life. If you are interested in something, no matter what it is, go at it full speed...above all, become passionate about it. Lukewarm is no good.” — Roald Dahl

Lukewarm is no good.  Let that sink in. Of the things you say you're passionate about, how many do you truly go after full speed?

Unfortunately, we see a lot of athletes whose actions don't align with their words. Almost every athlete who comes to us has lofty goals they've set for themselves. Almost all want to play high-level college ball and most tell us they want to play professionally. We love hearing that, but only if the follow-through is there as well. We'll have guys/girls come in consistently for a couple of weeks then start to drift in attendance and focus to the training process. Eventually, some athletes stop coming in altogether. Is this because they didn't actually want to play pro ball? Probably not. It's probably because they don't want to put in the work and dedication it takes to reach that goal. 

This isn't a problem exclusive to athletes. It's a problem that can arise in every single facet of life. Relationships. School. Jobs. The list goes on. People write checks with their words, then fail to cash those checks with their actions.

Enough negativity! That doesn't have to be your narrative. Be different. Want it more. Trust the process. And achieve your dreams. To put it another way: If it's important, you'll find a way. If it isn't, you'll find an excuse.

What's important to you? 

Nutrition Principle: Nutrient Density
 By  Chelsea Bellinger  

Nutrient Density is the measurement of macro and micronutrients per calorie. Foods that are more nutrient dense are linked to having greater health benefits and providing more energy. Eating nutrient dense foods allows you to consume many nutrients without consuming a lot of calories. It is important for athletes to consume nutrient dense foods to ensure they are getting the nutrients necessary for muscle recovery and performance. 

Ask your trainer about the importance of consuming nutrient dense foods and different ways to incorporate them into your diet!

Physical Principle: Dynamic Correspondence

By Lee Fiocchi

The basic idea behind what we call Dynamic Correspondence is that an athlete's training off the field should translate to an athlete's performance  on  the field. Let's look at speed as an example.

Not all speed training is created equally. The common mantra that “you have to train fast to be fast” is very important but not entirely true.  The last couple years in research -- largely elucidated by JB Morin and his research group -- is that direction of force is critical, which really isn’t the biggest nugget that we learned from the research. Most effective coaches know and purposely design their training to achieve improved position and posture to help athletes perform more effectively in acceleration. The myth that I fell for is that loaded sprint training with loads greater than 10% of body weight can have a negative affect on performance. As it turns out, loads should be tailored to the individual's body and their goals. This thought process is true of almost all training: strength and speed training should vary depending on how it will impact the athlete in their sport and for their position.

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