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Vol. 2, Ed. 2 |
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Monday, September 18, 2006 |
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| Rakkasan Raiders |
Hartshorn's hallow |
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| Over the course of the last few years I have
had the opportunity to |
PAL Mechanics Part 1: Linear Speed |
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| have many meaningful conversations with
athletes; the main topic |
Speed
is one of the most sought after qualities in any sport and every off-season
Dutch athletes |
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| being goal setting. I am continually amazed by the fact that
athletes |
train to develop their speed. Great running mechanics are crucial if you
want to have the ability to |
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| seem
to be moving farther away from team oriented goals to more |
move from point A to point B in the
shortest amount of time, while using the least amount of energy. |
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| self
motivated ones. I see far too many
people with their head held |
Linear PAL stands for Posture, Arm
Action & Leg
Action. When running straight ahead we
need |
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| low because they are not playing, & yes,
while it is part of the reason |
every part of our body to be moving
in a straight line, otherwise we will be less efficient and thus move |
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| for being out for a sport, you should never
put yourself in front of your |
slower. Our posture should be tall, up on the toes,
hips high and abs & glutes tight.
Keep your shoulders |
| team. Being an off the field leader is as equally
important as being an |
and
face relaxed and your torso upright.
Arm action should be in one plane, straight ahead. Make |
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| on the field leader. I guarantee throughout the course of a year
the |
sure to rotate at the shoulder,
keeping a 90 degree bend at the elbow.
Our hand should move from |
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| team spends more time off the field than
on. Each one of you has |
chin to hip pocket. Leg action should be knee up/toe up and
striking the ground under your center of |
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| the ability change/influence other people
while here at Central. This |
gravity. Make sure and keep the toes up and strike
the ground (do not "paw" when sprinting). Our goal |
| change can either be for better or worse; I
challenge you to put the |
is
to apply as much force as possible to the ground, because the more force we
can apply against |
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| team
first. Before you apply pressure to
someone in an attempt to |
the ground the faster we can
run. |
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| that
may be negative think about the legacy that you are helping to |
Foundations of the haus |
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| continue. All of you have the ability to be talked
about for years to |
The Dynamic Effort for the
Bench Press & Squat |
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| come.
What is said about you, positive or negative, will be a direct |
"Coach, this weight
is too light, can I put more weight on?"
Why do you suppose we always say no? |
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| result of your actions and attitude while
training at Central College. |
In this article, I will
put to rest any questions you may have concerning the Dynamic Effort method |
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| Plan goals that are team oriented, you will be
amazed at the results! |
of
training. The Dynamic Effort (DE)
method in layman's terms means we are performing a movement |
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with
50-60% of your 1 rep max. For us the
DE method is performed in the bench press and squat. |
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| Central Nutrition |
Now that we know what the
DE method is it is time to tell you why we use it. The answer to this is for |
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| The Importance of Hydration |
the development of speed
strength, better known as explosive strength and/or power. Now let's move on |
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| So I will admit hydration isn't the most "fun"
thing to talk with athletes |
to
our most important question, how do we perform it? The number one rule that most of us fail
to |
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| about but it actually is one of the most important and
often neglected |
recognize is you must move the
weight as fast as possible! Science
tells us that the greatest power |
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| aspects
of nutrition. If you wait to get
yourself hydrated too late you |
output occurs at 50-60% of a 1 rep
max (in the bench & squat).
However, if you fail to move the weight |
| are only asking for trouble. It is either too late or you are going to
get |
with as much speed as possible you
will not reap the benefits of the DE method.
Some of you may |
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| too
much liquid in your gut and develop abdominal cramping. The |
have seen us playing with a Tendo
Unit that measures bar velocity in meters/second. Optimal bar velocity |
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key to hydration is to always be hydrated from the moment you |
is anything over 0.65
meters/second. I invite anyone to
request to be measured by the Tendo.
Set it up |
| wake
up until you go to bed. Science has proven that if you are even |
and compete against each
other. Competition breeds
success! When teammates compete
everyone |
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| 5% dehydrated then there will be a significant effect in
your performance |
wins! Knowledge is not power, applied knowledge
is power. |
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| level and your risk for injury goes up 6 times. So how do you fight |
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| dehydration? The answer is really pretty simple. Upon waking make |
Final Thought |
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| sure to drink 16 oz of fluid. From that point on always carry a water |
Walking
the Tight Rope. Whether you are
in-season or out the journey ahead can seem long which, |
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| bottle
with you to class. The two days prior
to competition it is |
often times, causes us to
lose focus. Too often we get too
caught up in playoffs or games that are 5 |
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| important
to increase sodium intake in order to retain fluids. Once a |
weeks away. This takes away from our performance. Walking the tight rope means making the
most |
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| training or
competition day is underway make sure to drink 4-8 oz |
out
of the day you have been given. Keep
your eyes focused on the next step you are going to make. |
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| every
15 minutes. Also be sure to ingest
fluids that contain, sodium, |
One
cannot worry about step 5 until they have taken step 1. Everyday is a big day and you must |
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| potassium and other electrolytes during training in a 1-1
ratio to water. |
invest into each day with
equal importance. It doesn't matter if
it is a training day, an off day or a |
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| So there
you have it. It is not overly exciting
and will not directly |
game day; they are all
add up and build off each other. Take
advantage of each day as an opportunity |
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| add
15 lbs but it will make you a better athlete. |
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to improve and grow. If you do that then everything else will
take care of itself. |
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| The Will to win is
important, but the will to prepare is vital |
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| Central strength-training: Redefined |
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| A
special thanks to Coaches Tim Bates, Joe Niehaus & Tom Hartshorn for
their great contributions to the newsletter. |
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