Cardinals trading for Patriots DE Chandler Jones a \"no-brainer,\" ranks No. 3 on John Clayton's list of offseason… https://t.co/TVHjEKAtBe
— Marilyn Kaminski (@MarilynKaminski) April 8, 2016
Friday, April 8, 2016
@MarilynKaminski
Stability Ball Hamstring Curl
Stability Ball Hamstring Curl [Ep43]
Free Download: Glute Activation & Hip Mobility Routine [PDF]
How to Perfrom the Stability Ball Hamstring Curl
The start position for this hamstring exercise involves you laying on your back with both heels and the bottom of your calf muscles on the ball. You may want to put your elbows on the ground beside you to provide stability here, as you proceed to engage your core, clench your butt and lift your hips off the floor.
Maintaining this elevated position, with your hips off the floor, pull the ball in towards your butt, flexing both the knees and the hips as you pull your heels in towards you.
From the point where your can’t pull the ball any closer, slowly return the ball to the start position as you straighten your legs.
Aim to achieve 3 sets of 20, slow and controlled reps.
Bi-Articluar Muscles
I’m often asked why I don’t get runners to lift their hips up as far as possible with this, as you’ll see some coaches do, keeping the hips pushed into extension as the knees flex in isolation.
Simply put, that’s not how the body works. The hamstrings are what we know as a bi-articular muscle group, meaning that they cross two joints – in this case, both the knee and the hip. Classically we categorise the hamstrings as flexors of the knee, and extensors of the hip.
However, the important point to make is that, as with most bi-articular muscles, when the hamstrings contract we only normally get their concentric action at one or other of the involved joints.
Think about it in running gait. When looking at the hip and knee in the sagittal plane, simply looking at flexion and extension, we only ever see two combinations – we see the knee flexing as the hip flexes, and the knee extending as the hip extends.
It’s these two combinations we want to mimic as we’re training the hamstrings using the stability ball hamstring curl.
Progress to Single Leg Hamstring Curls
So you’ve been practicing the stability ball hamstring curl with two legs, and getting pretty strong at it?
Maybe it’s time to progress the exercise and challenge yourself one leg at a time!
The exercise is very similar to the previous double leg version, except it significantly increases the load on the hamstrings, and of course challenges your core strength much more, as your body is now working asymmetrically.
The set-up is very much the same, except we now have to consider what to do with the free leg. I get my athletes to keep the hip flexed on the hanging side, as it seems to help with maintaining core control.
The post Stability Ball Hamstring Curl appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.
from Run Coaching, Ironman and Triathlon Specialists – Kinetic Revolution http://www.kinetic-revolution.com/stability-ball-hamstring-curl/
Thursday, April 7, 2016
@MarilynKaminski
Cardinals open preseason at home vs Raiders, play at Chargers, at Texans and host Super Bowl champion Broncos (ESP… https://t.co/TVHjEKAtBe
— Marilyn Kaminski (@MarilynKaminski) April 7, 2016
You Win in the Locker Room First
Mike Smith ( former Falcons head coach) and Jon Gordon ( Hard Hat, Energy Bus) have written one of my new favorite books. Not only will this be our next MBSC Book Club read for April but, I’ve already bought copies for friends in the coaching field.
Gordon is obviously a great writer but, Mike Smith is what really makes this book. Smith’s honesty about what brought down the Falcons is invaluable for anyone who coaches at any level.
Here are just a few of my notes:
Pg 17 Coach Smith on the first season after being one play away from the Superbowl –
“ instead of starting over from the beginning and continuing to focus on the process… we focused only on the outcome… I allowed the pressure to steer us away from the very things that had made us successful… I let outside forces and pressure weaken our culture.”
Pg 33 Jon Gordon- on negative coaches and teammates “ a negative coach can sabotage the entire teams performance… we also know that one negative teammate can sabotage a team”
Pg 35 Mike Smith- on complaining “ I gave the guy bracelets with “No Complaining” on them and told them they weren’t allowed to complain. If they had a complaint they could bring it to me but, only if they also had a suggested solution to the complaint”.
Pg 54 Jon Gordon on communication and negativity “Most teams break down because of poor communication…if there is a void in communication negativity will fill it. ”
Pg 63- Jon Gordon on the power of an outside voice “ never underestimate the power of an outside voice… when it ( info) comes from an outside voice, it’s new fresh exciting…”
Pg 67 “team beats talent when talent isn’t a team”…
Pg 69 Jon Gordon on connection:
“ one of the biggest complaints I get from coaches is that their teams aren’t connected. They have a bunch of young men or women who usually focus on themselves, their personal goals, their social media followings and their egos. They usually have family and friends telling them they should be playing more, scoring more, or getting more recognition. The message they get from the world is that it’s all about the individual, not the team. It’s about me, not we.
Pg 78- Jon Gordon Three Great Team Building Exercises
Hero, Hardship, Highlight- each team members describes their hero, a hardship they had to overcome and the highlight of their career
Defining Moment- everyone shares their defining moment
If You Really Knew Me, You Would Know This About Me
Pg 83 Chapter 6 Commitment- “It’s not about you. It’s about committing yourself to the team.”
Pg 98- “Humility doesn’t mean think less of yourself, it means thinking of yourself less”
Pg 121- “True leaders don’t create followers, they create more leaders”
Pg 125- Character matters. You need talent but talent without character is like a car with no gas. “Character drives talent toward greatness”
Pg 131- Mike Smith ‘ passion involves a belief in something. Emotions involve feelings about something…. Emotions are hard to control and usually self serving and illogical…. Passion on the other hand is the engine that drives you to be a great leader and to build a great team.”
Pg 135- Jon Gordon- “ when people ask me how long it takes to be an overnight success I say at least 10 years. .. Starbucks did not reach store number 5 until 13 years into it’s history…Sam Walton did not oen his second store until 7 years after stating his company.”
If you are a coach or a business owner, read You Win in the Locker Room First, you’ll thank me.
from Michael Boyle's Strengthcoach.com Blog https://strengthcoachblog.com/2016/04/07/you-win-in-the-locker-room-first/
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Wednesday, April 6, 2016
@MarilynKaminski
Cardinals: Alabama C Ryan Kelly goes No. 29 in Mel Kiper's Mock Draft 4.0; \"isn't worth\" 1st-round pick - Josh W… https://t.co/TVHjEKAtBe
— Marilyn Kaminski (@MarilynKaminski) April 6, 2016
Tuesday, April 5, 2016
Rollins Homers in 9th to Lift White Sox Past Athletics 5-4
By THE ASSOCIATED PRESS from NYT Sports http://www.nytimes.com/aponline/2016/04/06/sports/baseball/ap-bba-white-sox-athletics.html?partner=IFTTT
Foam Rolling the Glute Muscles
Foam Rolling the Glutes [Ep42]
Free Download: Glute Activation & Hip Mobility Routine [PDF]
Foam Rolling the Glutes
I posted a video on my YouTube channel today demonstrating a quick routine I like to use to foam roll my glutes. This is largely thanks to so many of you guys and girls asking for this specific glute tutorial, in response to my other recent foam rolling videos:
From personal experience, and when working with other runners, I know that when I’m feeling an increase in lateral strain down the side of my hip, sometimes towards the side of my knee, it’s a sure sign that I need to spend some time working on the soft tissues around my hips.
Ultimately this is the same conversation I end up having with runners who suffer with full-blown ITB Syndrome. Simply put, it’s not the ITB that’s at fault, it’s the imbalance and tightness in muscles that attach to it. Muscles like Tensor Fascia Latae (here’s a good TFL stretch!) and Glute Max.
It’s not just about ITB syndrome though. As runners, hip mobility is important and sits along side stability and strength in the ‘big picture’. Give this foam rolling mobility routine a try and let me know how you get on
If you have any questions, let me know in the comments and I’ll do my best to help…
The post Foam Rolling the Glute Muscles appeared first on Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution.
from Run Coaching, Ironman and Triathlon Specialists – Kinetic Revolution http://www.kinetic-revolution.com/foam-rolling-the-glute-muscles/
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