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This was supposed to be Tic Tac Toe rather than what took place but... Wanted to have some fun today after training. The basketball guys were getting ready for their basketball session; so I wanted to allow my client to lead this drill.. The two athletes that are performing the drill never played Tic Tac Toe so it was a time explaining it and you can see they ran in one direction instead of trying to put it in the center. This is a game with competing goals and a strategy , which in this case was to work on start and stopping, hand eye coordination, eye, hand and foot placement, sitting and exploading from the hips, and effective exploding to the basketball. This also helps with intellectual, sociomoral, and personality development. Playing this game with basketball athletes also promotes encouraging logical thinking (spatial ability) and problem solving abilities.

By now, you've seen the many/advanced variations of the body saw to add to your workout routine.

With all the focus on the core (trunk) musculature, let's not forget we sometimes focus on the portion of the core, abs, etc that people can see and/or be accomplished through crunches and planks, but alot of times we forget those oblique muscles.

The oblique muscles are overlooked but are often times targeted unexpectedly through various exercises. It is extremely important that they are strong.

With this Lateral Body Saw exercise we are targeting the obliques and hitting glutes if done correctly. Now I know the set-up is a little off for your taste but the set-up and exercise is simple. Your goal, should be to train the core to produce enough force through the instability while enhancing proper control.

This variation targets the lats, which is great for athletes that are involved with swinging, moving the body side to side, etc.

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There are many variations of the spit squat; however, for this purpose we are focusing on variations with one foot on the ground, allowing the rear foot to provide a large amount of resistance to the front leg, which targets the exercise. Performing these progressions also increases balance - depending on the research. More importantly, the split squat variations can be performed with external resistance including barbells and/or dumbbells - more importantly in this case we are using a kettle bell and sandbag.

Dr. Chris Beardsley has provided some great research below on this subject:
https://www.strengthandconditioningre...

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

With the Single Leg Mini Hurdle Jump we are focusing on Single Leg Stability and Balance. Regarding sports specific the hurdle jumps mimicks the athlete jumping over their opponent to make the tackle and/or jumping over chop blocking. In cojunction performing a shuffle position specific, sprint, minimal change of direction and exploding to each cone and to the end of the drill. So what we were working on with the athlete was limiting mental mistakes but working through them with managing specific risk through scenario based training and Cognitive (credit to Brett Bartholomew) Based Training, which encourages the athlete to learn and manage mistakes through sports performance and develop a mental database of remembering plays, cadences, etc.

Through Scenario Based Training we thought implementing new learning techniques of what the athlete would learn on the field would encourage their development. There is no specific data on this subject, except in the business community. Therefore, we can put demands on the athletes through this specific training, and implement complex and specific measurements that will be portrayed in any game based situation.

Cognitive Based Training: Through cognitive based training we wanted to have the athlete repeat a specific cadence of the alphabet and I correlated it to having to remembering various plays on defense and various cadences on offense.

Along with mental imagery, which most coaches do an excellent job at:

As you can see with the physical demands the weather, the drill, the above based trainings the athlete was fatigued but got in good work. Of course we need to clean up somethings, this is a good start. Therefore, the purpose of me showing this is mentioned above.

Fortunately, there are a few simple exercises you can perform before a workout to increase mobility, activate and strengthen your muscles and restore the range of motion you need to play your best and stay injury-free. These three drills are based on the idea of tracing the alphabet, meaning that you basically write an imaginary alphabet with your hand to perform the exercise. This moves your shoulder through a variety of angles, which is more effective than the common practice of making circles.
These alphabet progressions will help you loosen up your shoulders and have a nice active recovery session.

I was looking at my buddy and mentor Nick Tumminello's video of the Pallof Press 2.0 (Cable Tight Rotation) and I thought what better way to make the progression tougher by pairing it with the regular Dead Bug exercise.

During this contralateral movement think about just moving the arms back and forward in without rotation and moving the leg simultaneously with the band movement (asymmetrical load – although very light but just right to enhance stabilizers across the kinetic chain). For example, as you pull the band to the right, the left leg will be lengthened (extended) and vice versa. You can see and feel there has to be lateral lumbo-pelvic control and lumbar spine lateral control for successful completion of the movement.

For more information, check out my blog: https://camsportsperformancetrainingb...

Sometimes you have to think "outside the box" within the context of science.

Great progression all around.

These progressions with the Fat Bar provides a more enhanced stimulation to the arms, forearms, wrists, hands and fingers. You are also getting some effective work in the pec region. Keeping your feet planted on the ground prevents the common “swing” cheating we see with curl variation.

The hands, wrist, forearms, and biceps are doing all of the work, because you are not able to cheat. Additionally, with the Fat Bar, you cannot bring the bar all the way to the chest because your grip will falter. Therefore, there will be enhanced stress on all mentioned above. Now when you add weight, there will be a greater stimulus in the stretched and flexed position, which further enhances the growth of the muscles.