Ultimate Fitness Clinics in Colombia

Ultimate Fitness Clinics in Colombia

Fitness Clinics ...

Seven cities , six weeks , more than 100 athletes make for an intense but impressive by the beautiful country of Colombia trip. In Medellín and Bogotá mainly taught captains , coaches and players of the club. The Cali and Neiva players were mostly students. Excellent hosts, great food, and beautiful scenery are what every judgment had in common. More importantly, every place I visited players were passionate about learning everything possible to take your game to the next level.
The Fitness Clinics were two full days of action packed on the weekend spread over three nights during the week. Each clinic was a little different, but the basic ideas that we cover remains the same.
Clinics were a walk covers everything from how to develop the athletic qualities to the last field. I organized Fitness Clinics as if I organize a workout . We start each day off on the basic trends of the movement, then made ​​our skills intensive and engine work well after heating . Finally, we conditioning.
The first day was spent with more focus on multidirectional movement patterns . The second focus is on speed and linear acceleration . Every day was a combination of theory and practice . Athletes learn by doing. But we also take time each day to summarize the key points that athletes took notes and practicing the development of their own training plans

A Weekend of Ultimate Fitness Clinics

Day 1: Morning

The Foundation - Fitness Clinics

I started each clinic about neutral spine, athletic stance, the squat, the groove, and hip joint. We returned to the main pillars of sport, at least one construction applied to all other issues.

The first goal is to help athletes feel any neutral spine should feel like. In almost all training exercises with a neutral spine is important for safety. Experimentation athletic position and the relationship between the center of mass and legs helps athletes get the maximum benefit from the speed and agility exercises.

We examined at least one of the fundamental postures and movement patterns, and other topics that apply throughout the weekend.

Mobility - Fitness Clinics

 

Once the neutral position of the column, we have seen how the role of the base is usually to maintain this position , while the hips and shoulders remain mobile . We look at common compensation models that can be displayed in the column position if mobility in the shoulders and hips is not maintained . We did a lot of exercises to help the athlete to realize the difference between the movement of the spine in relation to the proper movement of the hips and shoulders Fitness Clinics .
The next step is to learn some mobility exercises that can be used to maintain and increase the mobility of the hips and shoulders . Many of these exercises become part of the training regime to put them in the warm-up routine . This ensures that mobility is maintained regularly and prepares joints move through their full range of motion in training

Complete Warmup - Fitness Clinics

A complete warm up does not have to take a long time, but it does should consist of three parts.

1. Mobility
2. Body
3. Nervous System

First, we do some mobility drills and possibly some stretching.  Second, movements of medium intensity with a full range of motion in the joints gets the blood flowing and raises body temperature while getting the body ready for higher intensity movement.  Third, we do drills that focus the nervous system and get the muscles Fitness Clinics firing at full intensity.

Agility and Quickness Drills - Fitness Clinics

Footwork drills are all about deviating and returning to a balanced athletic position.  When you can understand how various drills are related and understand the basic concepts behind them all, it is much easier to get your body Fitness Clinics to do what you want it to do!
Here is where we really revisit the relationship between the center of mass and the feet.  It is the feet moving outside of the center of mass that allows an athlete to push themselves in the direction they want to go.  The ability to move the feet outside the center of mass and back under quickly allows the athlete to be quick, to disguise their movements, and to change direction rapidly.

While doing line or ladder drills the athlete should be aware of their center of mass.  In this waltz and cut drill, the athletes center of mass stays at about the same height and also over the line between the cones until the final step when the athlete uses the step behind the center of mass to push himself in the opposite direction.

Jumping - Fitness Clinics

Again we started with the fundamentals.  Before getting serious about training for jumping, the athlete has to be able to control their own body weight when landing.  So first we worked on landing mechanics with both legs and on one leg.  (The following video is of high school kids in Chapel Hill, North Carlolina)

 We then went through a progressive series of plyometric drills with a large focus on form and the details.  If you can do one series of plyometric drill really well, the same principles can be applied to all of the others.  These main principles are learning to use the hips and get full extension.  Additionally we emphasized complete focus on each repetition , recovery between repetitions, and landing quietly with good form Fitness Clinics.

Warm up II and Conditioning

After the strength training talk and digesting lunch, it was time for conditioning!(Fitness Clinics)
We took this opportunity to do a second warmup and experiment with more options for mobility and warm up drills.

Day 2: Morning

Stretching

First thing in the morning we talked about stretching theory and practice Fitness Clinics.  This wasn’t something I had originally planned for the clinics but there were so many questions and misconceptions surrounding the topic of stretching, I couldn’t ignore it.  Most ultimate players still think that the flexibility of a muscle is related to its risk of injury, and this just is not the case.  So we discussed what actual research and practice tells us about injury prevention.  We discussed the science behind stretching, when to use it, and different ways to do it.

Linear speed and acceleration

Next, it was on to another opportunity to try more warmup drills before working on linear speed and acceleration drills.  Strength training is more important for speed development than speed drills.  However, running is a motor skill and so it pays to help athletes develop an awareness for what their bodies are already doing while running.  We worked on arm action and again emphasized the importance of hip mobility in sprinting.

Acceleration is more important than top end speed in ultimate and so we spent more of out time on acceleration drills.  Drills like the lean/fall/run drill and the three point start help athletes to learn the best angle of acceleration.  Like any motor skill, these things are learned by experimentation, trial, and error.

Conditioning

The sessions during the day are roughly in the same order of what they would be if you were doing a workout including several athletic qualities at once. Mobility, warmups, speed/agility/plyometrics, then conditioning.

Day 2: Afternoon

Program Design - Fitness Clinics

After lunch we again worked on integrating everything we’d been learning through the weekend into a practical plan.  Players spent some time putting together workouts for themselves based on everything we’d been discussing through the weekend.  This gave players an opportunity to evaluate what they were learning and to ask specific questions.  You don’t really understand something until you can apply it.  The clinics have not done their job is an athlete cannot go home and then integrate what they’ve learned into their workouts in the following week.

Drills with Discs

After two days of focus on physical preparation, we finally bring some discs into the picture.  Using drills with discs makes the sports specificity of the work more obvious.  Again we made a distinction between drills that are done to increase agility and quickness and those that are done for conditioning.  For agility drills, each repetition is done with complete focus.  We treat agility as a motor skill and allow enough rest between reps for full intensity performance.  Conditioning drills may even look like some agility drills but they will not increase agility unless you are performing within the top 10% of your maximum speed.

Conditioning drills with discs are especially good during the preseason.  They are especially good for new players who need to work with a disc in hand as much as possible.  And they are great for kids because they are fun!  At the same time, as intermediate players become more skilled, they can perform the drills at faster speeds, naturally increasing the intensity.

Fitness Clinics ....