HM Sportsperformance 10K/5K run
By Harry | December 13, 2008
it was raining and it was cold,HM Sportsperformance still was present at the 10K/5K X-mas run in Santa Monica ,CA.
- Deliberately run your first mile slower than you plan to run the final one. It’s tough to do, since you’ll most likely feel really strong in the beginning. But keep in mind that for every second you go out too fast in the first half of your race, you’ll lose double that amount of time in the second half of your race.
- Try to make sure you’re in the correct starting position. Don’t start yourself with faster runners because you’ll most likely try to keep up with them.
- Start your race at a comfortable pace and make sure you check your watch at the first mile marker. If you’re ahead of your anticipated pace, slow down. It’s not too late to make pace corrections after just one mile.
- Practice starting out slow during training runs. When you do your long run each week, try to hold back during the first few miles, so you get used to the discipline of not going out too fast.
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Preventing Injury playing Soccer
By Harry | October 6, 2008
“challenging the proprioceptive system via various balance and stability exercise”
Soccer is enjoyed both competitively and recreationally by all ages. Participation in any sport however can potentially lead to injury. Injury to the ACL, or anterior cruciate ligament, is a common injury to those participating in soccer. Rehabilitation and treatment following an ACL injury is costly and will most likely result in significant loss in playing time for the athlete. Injury or rupture of the ACL can occur during contact or non-contact situations such as running and jumping. During running, injury most often occurs with quick directional changes, rapid decelerations and torsional or rotational movements. The landing phase of jumping with varus (outward) and valgus (inward) stresses at the knee accompanied by rotation also stress the ACL and can possibly result in injury. In an effort to decrease the incidence of ACL injuries, a preventative training program should include neuromuscular training. Traditional lower extremity strengthening programs have utilized machines to exercise the quads and hamstrings. These programs do little to improve dynamic strength and stability which are very important in knee joint control on the soccer field. Neuromuscular training involves challenging the proprioceptive system via various balance and stability activities. Through neuromuscular training, dynamic joint stability can be improved and hopefully decrease injury
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Soccer Performance Training
By Harry | October 6, 2008
Soccer Performance-Training in Santa Monica at its best.
Speed/Agility / Ball Control / Jumping Power. All of these mentioned Categories can be improved with Sports-Specific Performance Training.As we all know,every Sport has its specific Movement Pattern,just like a Goalie in Soccer does not have to concentrate on Endurance Speed but rather on Starting Speed and Agility.
In the next few segments in our Fitness Forum,we will focus on specific Soccer Skills,and how to Enhance Performance for each specific position.
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skateboarding
By Harry | September 11, 2008
I have been looking forward writing about skateboarding for a while now.Since I have had the pleasure to work with a handful of pro-skaters,I was amazed about the similarities of injuries.
And of course, it is important for a pro to get back on that board as quick as possible.
ACL and PCL knee injuries and of course lets not forget sprained ankles and bone spurs.
Those are serious injuries,and keep a skater of the board for quite some time.
Some lighter injuries can be avoided to some extend with certain strength exercises that promote joint support.
Skateboarding is a rough activity, and when you’ve decided to make skateboarding part of your life like our pros do, you should and will experience some pain. Some things can be done to help avoid the unnecessary injuries.
A boarder with an injured knee or torn ligaments should stay away from jumping, deep knee bends, squats, running and jogging. These are high-impact exercises. They put too much strain on the legs and will make things worse. If you have a knee injury, and it doesn’t heal quickly, I strongly urge you to get it checked out by a professional. Nothing will keep you off of your skateboard, and slow down your life, quite like a knee injury.
With my experience doing post-rehab on a few pro-skaters,I have to say working on the bodies stabilisation system around a joint is the most important training one can do to prevent injuries in the future.
Also,I can not stress enough the importance of strengthening your core,as it is vital for overall protection for high -impact sports on your joints.
Braces
, orthotics and athletic tape may be helpful in reducing pain during the recovery period. They can also provide extra support and discourage improper movements that could worsen the injury.
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CORE STRENGTH
By Harry | September 8, 2008
If we actually consider 29 muscles attaching to our lumbo-pelvic-hip complex(core area),if some of them are weak or under-active,low back problems are the most common symptom.
Developing core strength when we go to the gym is probably the most neglected exercise regyme and we seem to pay attention to everything else but our core. Also,most common mistake people make is thinking core only involves their abs,and thats it…”I got strong abs,……. my Core is “STRONG”, wrong,……..there is much more to the core then just your abs.
In the next view days,I will post some simple exercises,that can be performed at work or at home,very simple,no equipment needed,..just Floor space,and a boss who understands when he finds you lying on the floor in the middle of the work-day.
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soccer
By Harry | August 1, 2008
…….again,as mentioned in posts earlier,”proprioceptive exercises” as shown above challenge the bodies stabilization system,and strengthen stabilizing muscles around joints.Most common injuries associated with soccer are ankle and knee injuries, thus they can be greatly reduced by the above mentioned activities.
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