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By Dynamic Sports Training 20 Sep, 2017
Being able to achieve an effective hip hinge is a foundational movement pattern any athlete must be able to demonstrate. The hip hinge is the best way to train the posterior chain, which we all know is vitally important to athletic development. The posterior chain or backside of the body (hamstrings and glutes) are the primary muscles involved in sprinting. Look at any high level sprinter and I'd bet they have a very well-developed posterior chain. The kettlebell swing is a great exercise to progress your hip hinge after you master a basic RDL at slower speeds.

The swing is more of an explosive movement with lighter weight. You might think that heavier is always better, so why use the swing? Heavy lifting is very important, but at a certain point we must teach the body to produce that force much faster as there is no time to waste on the field or court. The swing is a great option to achieve this increased rate of force production.

1. Hinge through your hips while maintaining a neutral spine posture (flat back).

2. Lock in your lats which will increase thoraco-lumbar stiffness and help protect your back.

3. Hike the weight through your legs like a long snapper in football.

4. Snap hips forward into full extension making sure to stand tall and squeeze your glutes fully at the top of the movement.

5. Let the weight fall back down between your legs and repeat in a smooth rhythmical fashion for 10-15 repetitions.
By Dynamic Sports Training 15 Sep, 2017
Dynamic Sports Training is growing as a company, making a few staff changes in the 2017 calendar year. Two of those changes have included hiring on Business Operations Associate Ryan Henry and Digital Content Manager Rachel Owens to the DST Business Department. Both hires have been a valued addition to Team DST.

Rachel Owens  is a former DST athlete (2010-2017). She graduated with a degree in strategic communication from Stephen F. Austin State University in 2015, where she played division 1 soccer and won four Southland Conference Championship rings. After graduation and before joining the DST team in January of 2017, she played a season of professional soccer for IA Akranes FC in Iceland. She now plays for a Houston team in the UWS, a competitive semi-professional women's soccer league in the U.S. and Canada.

Rachel manages DST's digital content, which includes our blog, Facebook, Twitter, Instagram, and our YouTube channel. She also helps with day-to-day business operations at our DST West facility out of Houston Christian High School.

Ryan Henry  received a bachelor of arts degree in multidisciplinary studies with focuses in business, communications, and math, graduating in December of 2016 from the University of Texas in San Antonio. He was president of the club baseball team for three years where he managed, coached, and played. He was named pitcher of the month in May of 2012 where he led his conference in strikeouts and ERA. He joined the DST team in 2017.

Ryan is our "video guy", working closely with Rachel to create video content for our digital channels. He also helps with day-to-day business operations at our DST North facility out of Premier Baseball of Texas in Tomball.

Dynamic Sports Training welcomes these new additions to the team! #DSTstrong 
By Dynamic Sports Training 12 Sep, 2017

The kettlebell windmill is a great exercise that improves many traits at once. We all know that mobility, stability, and strength are vital to optimizing sport performance. Any time we can accomplish all these physical attributes at once is ideal to maximize training time.

Thoracic spine rotation is something that many athletes lack and is necessary for optimal sports performance.  As a throwing athlete, thoracic spine mobility is imperative to attaining separation and fluidity in the throwing motion. Elbow and shoulder health is also very much dependent on the thoracic spine doing the job it is intended to do.

Shoulder stability is also very important as the shoulder joint is the most unstable joint in the body.  Good control and alignment of the joint can help to prevent many common injuries that athletes face in sports like baseball. Throwing a baseball is the fastest motion in sports, and therefore extremely stressful. Proper stability will ensure that the shoulder can withstand the repetitive stresses and avoid the common overuse injuries.

The windmill also helps to improve lateral core stability where the oblique’s resist against unwanted movement of the spine. When sprinting, many athletes lack the necessary core stability to maintain posture. This is evident when the athlete exhibits a lateral hip hike or an unnecessary side bend of the torso. Stability through the core will ensure that all force is being put into the ground as it should and not lost, thus achieving maximum velocity.

By Dynamic Sports Training 12 Sep, 2017
Mindset Principle: Relentless
By Josh Graber

“A river cuts through rock not because of its power, but because of its persistence.” —James N. Watkins

Have you ever known one of those people who just refuses to give up? Has to play "just one more game" until they win? Sometimes you love them, sometimes you hate them, but you will always respect their tenacity and never-say-die attitude. That mindset of relentlessness is exactly what we'll be focusing on this month.

Last month , we discussed resilience and the importance of bouncing back after getting knocked down. Relentlessness and resilience are definitely closely related, but there's also a distinct difference between the two: the resilient person withstands all sorts of setbacks and doesn't falter while the relentless person fights through all obstacles no matter what they may be.

Still sound the same? Think of it in terms of the proverbial meeting between an immovable object and the unstoppable force. The immovable object is the resilient athlete and the unstoppable force is the relentless athlete.

Let's go back to that person you know who refuses to quit. What's always the end result? They win. They accomplish their goals. Always. Why? Because the narrative is never over until they're on top. It doesn't matter if they lose 19 games before finally winning one. At the end of the day, they won.

Have a goal? Be relentless. Don't stop until you reach it. Babe Ruth had it right when he said, "You just can't beat the person who never gives up." Be that person.

Nutrition Principle: Nutrient Timing
By Chelsea Bellinger

Nutrient timing is all about the dispersion and distribution of calories and macronutrients throughout the day. This is a complicated concept because, like most things regarding diet and exercise, there is no "one-size-fits-all" guideline on how someone should consume their nutrients throughout the day. The type of athlete, intensity of the training program (or performance days) and time of day the athlete is expending the most energy are just a few factors that go into evaluating an individual's nutrient timing. Nutrient timing is important to ensuring the athlete's body is fueled properly during training sessions, competition time and also during recovery time.

Physical Principle: Tempo

By Sammy Knox

When discussing tempo in training, we are referring to the speed at which we execute the exercise. Training with different tempos is important because it will provide the athlete with a different stress, therefore causing a specific adaptation to that stress. There are three different tempos we utilize in our training because there are three different types of muscular contractions.

  1. Eccentric – a muscle that is lengthening while contracting
  2. Isometric – a muscle that does not change in length while contracting

  3. Concentric - a muscle that is shortening in length while contracting

Let's use a squat exercise as our example:

- The better you are at eccentric strength (a slow descent in the squat), the better you will be at absorbing force. This is important for both preventing injury and increasing performance. When sprinting, we want to spend very little time on the ground while still being able to apply enough force to be fast. The stronger the athlete is eccentrically, the better they will be able to achieve this.

- Isometric strength (holding the bottom of the squat) is beneficial to being a well-rounded athlete, as you are required to hold static postures under high forces and velocities while sprinting. Our core muscles must be strong isometrically during sprinting and other athletic feats to transfer force in the most efficient and effective way.

- Concentric strength (standing up from the bottom of a squat) is all about force production and can also be referred to as  “starting strength.” This is very important in the acceleration phase of sprinting, which is the first 10-20 yards. This is the case since we are not able to utilize the stretch reflex as effectively to propel us in the direction we want to go; therefore, we must use more concentric strength to get us going.

As you can see, all three tempos are important and useful for athletes to develop maximum strength.

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