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Clay got in some light sled work before his match tomorrow! The complex consisted of Sled high pull to single arm pull to single arm pull with rotation.

This is an advanced variation of the barbell rollout. I am sure it has been done before; however, the difference is the person performing this movement is extending out. In many other videos, the person is not locked out in the eccentric phase.

The athlete is in Phase 1 of his speed and conditioning work. Therefore, I did not want to load the athlete do the demand of the heat and scenario/cognitive approach we took. During this phase, I am looking at the way the athlete moves and cleaning up various techniques for efficient movement.

Joshua Malone (Bowie High school)Varsity LB

Pulling from a seated position is difficult for any athlete, however pulling up a hill is even more difficult because there is a change in body mechanics, as well as activating core stability in the anterior chain, keeping good spinal integrity, using the arms -- as well as the back musculature (limiting the lower back) to support the pull up the hill, bringing about more activation in the areas mentioned above, in addition to the lower body because the athlete has to dig the heels into the ground and brace for the pull - the goal? Don't let the sled pull you.

You ever think about what is the best stopgap before progressing to the Standing Ab Wheel Rollout.

The Elevated Kneeling Rollout has been overlooked as the most important second progressions before progressing to Standing Ab Wheel Rollouts.

The Elevated Kneeling Rollouts provide the same benefit, if not more as the standing. The goal here is to start from an elevated surface that will safely increase the ROM of the exercise making the elevated ab wheel rollout more effective, yet challenging to stabilize and resist lumbar hyperextension but also removes pressure from unwanted extension, flexion and minimal rotation of the spine(when returning to the starting phase of the movement.

The normal targeted aspects of the core are worked during these progressions. However, noticed with this variation is a more in-depth recruitment of these sometime neglected core musculature aspects: rhomboids, latissimus dorsi, spinal erectors and multifidius along with the quadratus lumbar.

http://www.stack.com/a/a-simple-tip-t...

Modified this mobility tool without using the box. This helps improve his hip extention, hip internal rotation, and flexion and internal rotation of the knee...

1) Grab a swing with both hands.
2) Feet Under the Hips (Athletic Position).
3) Push out as you would when performing an ab rollout or barbell rollout.
4) Dorsiflex toes into ground.
5) Resist falling short of completing the full movement.
6) Come back to starting position and go again.

You thought the Barbell Rollout was tough... I advanced that progression with the Ring Plate Pushout. Now this exercise trains also trains the anti-extention (the ability to keep your lower back from arching) in a different way. With this progression, there is no stability during the movement; therefore, all strength is in the anti-extention of this progression. You might just think I am doing something to be creative but that is why YOU and YOUR athletes are not getting better because you dont have adequate strength in the core, strength in shoulder stability and upper mobility.

Basketball dribbling drills were practiced separately from sports performance training. However, we have found ways to increase ball handling skill through those drills while also increasing explosive movements needed to accelerate past a defender. This skill is especially valuable when you're in the paint or one-on-one against a defender. This is a little advanced drill where hand-eye coordination is important, forcing the lateral movement and explosidng to the basket.However, the twist to it, is the other player is working on the same hand eye coordination, passing, defensive slides but the later movement is unloaded so the players with the sled has to keep up with his opponent. Very great drill.

Ring training and suspension trainers seem to be everywhere. You'd be hard-pressed to walk through a gym without seeing some version of this equipment. Although they are typically used for strength training, rings are also a great tool to improve shoulder mobility.

Thanks to its ball-and-socket structure, the shoulder joint is incredibly mobile. At the expense of this mobility comes stability. The shoulder relies primarily on its surrounding muscles to keep it stable in combination with the glenohumeral capsule, labrum and ligaments. So strengthening these muscles, which include the four rotator cuff muscles, is imperative.

Working on the athletes explosiveness and putting it with his quickness with the uphill broad jumps. We wanted minimum rest, therefore, I wanted the athlete to take minimum rest and complete the down hill sprint while his HR was still high. With the downhill work, we wanted the athlete to move faster than normal, have control and keep good techinque while completing this overspeed exercise.

You never want to neglect anything in your training arsenal; therefore, it is my goal to continue to perform split squats to reassure unilateral leg strength and stability; in addition to reinforce proper body positioning for movements like running and lunging. This exercise hits the large muscles of the legs, like the glutes, hamstrings and quadriceps. It targets the core, recruits smaller leg muscles and decreases lower back loads for those with low back issues. With the press it also targets the shoulders, back, triceps, grip strength, etc...

Wanted to get this sled pull as a light recovery set. Excited for the snow.

This is a new complex created by me to help the athletes work on continuous movement on the court when there may be a long play, which sometimes they last more than 4 minutes. The athlete has to focus on their quickness, change of direction, foot placement, quick feet and lateral movement including a jump shot to make it basketball spec. The athlete is holding the med ball for extra weight and to restrict movement going over the hurdles, the athlete then has to quickly move into a 4 cone touch moving lateral in various directions to a jumpo shot...

This was a new complex creative for the athlete to work on their explosiveness, change of direction, quickness, foot placement, defensive mechanics and offensive skills.