Rocket PWR Athletics’ Post

Here’s a great combo of exercises for athletes and coaches looking to add a little bit of variety into their warm-up. It’s a forward lunge with an emphasis on a long stride for hip mobility. The overhead throw is a nice way to warm up the upper body and also sneak and some anti-extension for the trunk. The isometric hold at the bottom focuses on strength and control in a deeper range of motion. The last piece of the lunge is when you focus on pushing through your front leg back to the standing position. This requires significant of concentric strength, control and balance. We suggest performing 2 to 3 sets of 5 to 8 reps. Perform Better Functional Movement Systems Skill of Strength Michael Perry #warmup #mobility #ppd #medballthrow #athletes #mobility #lacrosse #soccer #baseball

Bones respond to heavy load, not repetitive stress. The micro-fractures caused by miles of distance running aren’t reinforced but replaced, leaving the bone approximately the same size or a tiny bit larger. "Heavy loads and high impacts, however, signal new bone to grow. When athletes are compared across sports, weightlifters, wrestlers, and gymnasts consistently have higher (often much higher) BMD (bone mineral density) than long-distance runners, triathletes, swimmers, and divers—who may have barely higher BMD than untrained controls" - Barbell Logic #liftheavy #bones #densebones

PRI and 🏀 Rehab I like sprinkling in concepts of PRI into rehab but within Basketball it is now well known so this post is to shed some light. In basketball, we see many foot shapes since players are in their rigid, narrow toe box shoes. This may lead to clawing of the foot 🦶🏾. Gait mechanics and PRI would say that this clawing is a compensation of the foot being stuck in the early mid stance phase. The foot is not strong enough to ‘grab the ground’ and then ‘release it’ so instead the foot stays clawed (on) through the entire cycle. This can lead to general foot pain and limited force production. Using this drill to practice splaying the feet and lengthen the overall gait cycle. PRI x Basketball 🏀 #athletictraining #athletictherapy #athleticperformance #athleticmedicine #strengthandconditioning #sportsperformance #sportsmedicine #sportschiropractic #basketball #basketballperformance #sportscience

Hit workout. If you're trying to burn 🔥 Calories for the rest of the day,after your workout, I highly recommend #hitworkouts jump rope pull ups push ups Bodyweight superset I'm currently 205lbs bodyweight, if you're trying to level up overall #jumpingrope is an enhanced way to get more jacked. Jumping rope builds muscle power and strength Those gains can help you exert more force for longer periods. One study found that weighted jump ropes may be even more effective for building strength. The teen volleyball players who participated in the study had more lower-body strength and coordination after 12 weeks. #musclepower #musclestrength #accountabilitypartner #hitworkouts #cardiovascular #weekendwarriors #weekendvibes #jumprope #pullups #pushups #200lbclub #LIGHTWEIGHTBABY #duespaid

Rowing demands strength, endurance, and precise technique. While it offers incredible physical benefits, it also comes with its share of injury risks. This article from Sports Medicine Update features injury prevention tips and treatment approaches to help athletes push their limits while staying safe on the water: https://ow.ly/sJbb50SHA65 Drop a comment on what Olympic sport YOU are looking forward to watching! 👇 #Rowing #SportsMedicine #InjuryPrevention #AOSSM #AthleteHealth #Olympics

Do the muscles stay on after they’re turned on? I’ve observed after running my athletes through @square1system framework using different muscle tests as reference points they stay on longer after enduring life, sports practice/ games and lifting weights. Are they going to be “on” forever? No, but compared to seeing muscles get turned “on” and off as soon as the foot hits the ground I’ll happily take a 2 week span or possibly longer of them staying “on” 😂 Evidence of an organized nervous system using SQUARE 1 #weighttraining #brain #braintraining #athletes #sports #fitness #rehab #neuro #strength #pain #basketball #baseball #soccer #volleyball #wrestling #football #track #balance #play #returntoplay #sensoryintegration #perception #bellefonte #jerseyshore #williamsport #millhall #strengthandconditioning #SQUARE1 #painrelief #strengthtraining #neural #ocular #vestibular #proprioception #jointactions #isometrics #isos #deceleration #speed #sprint

A short clip from last nights speed & movement program. Aspiring athletes working on Lateral movements - acceleration - & deceleration. We develop athletes !! #rugbylife #footballcoaching #footballtraining #rugbyleague #athletedevelopment #athleticperformance #athletes #strengthandconditioning #strengthandconditioningcoach #speedtraining #agilitytraining

Whether you’re a youth athlete dreaming of making it to the big leagues, or an older adult who plays rec sports for fun (or anywhere in-between) – your ability to jump is going to be an important part of your athletic performance. A higher vertical jump can give you an edge over the competition and enhance your overall athletic ability. Even if you’re in a sport where jumping isn’t as important, improving your ability to generate power throughout your body will translate into faster sprinting or skating ability (among other athletic abilities). While I can’t promise you’ll soar through the air like Lebron James after using these tips, I can confidently say if you implement these tips, you’ll add a little more spring in your step https://lnkd.in/gfyp-W9k

QUICK WINS🏅 A great second session from Maddie, where she has already made some very good improvements. We really zoned in on using the hips more to generate more force/speed/power 💪💨🔋 The hips are use a lot, not only in football but in many sports. Hip extension is basically where the hips go from a flexed position to an extended positing where they straighten when standing up. This is a very important skill to master as it plays a big part in many sports specific actions jumping higher, sprinting faster, striking harder and so on ⚽️ By focusing on this, Maddie has made great progress within the space of one session, and consistently doing this will build up her strength and power, which will help her to control the game in midfield. Well done Maddie, keep it up 👌 Are you struggling to keep up with the physical demand of your sport? Do you want to dominate your sport like Maddie? Send me a DM and let’s speak about it 📲🤝 #strengthandconditioning #sportsperformance #power #strength #youthstrengthandconditioning #periodisation #sportscience #speed #conditioning #improvement #growthmindset #athlete #progress #confidence #selfesteem #marginalgains #endurance #football

Constraints based Rehab In a study by Tourillon et al. (2024), the authors found the big toe produces 28% (foot stiffness) of the force in vertical impulse and ground contact time. How do we as coaches tap into better use of the big toe? Instead of cueing athletes to ‘feel’ their big toe, an adjunct may be to put the foot into positions where the big has no choice but to work and produce force. #athletictraining #athletictherapy #athleticperformance #athleticmedicine #strengthandconditioning #sportsperformance #sportsmedicine #sportschiropractic #basketball #basketballperformance #sportscience