Emergence Performance Coaching

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Keep those hamstrings strong and healthy this season. Often a neglected muscle, but in my opinion one of the most important muscles to keep strong and healthy especially in field and court sports. Shown in the videos are a few examples you could include into your training. A great way to approach hamstring training is by breaking down movements into three categories. 1. Proximal (hip dominant) 2. Distal (knee dominant) 3. Integrated (combination of the two above)

Part 2 of Strength training is safe for kids.

For me the non-negotiable considerations to ensure safe strength/resistance training for kids.

• Quality movement competency-  Build movement patterns through full range of motion in all planes of motion.

• Bodyweight before external load - Get kids comfortable controlling their own body weight first, before adding external loads (also external loads don’t have to be barbells and DB’s, consider med balls, bands, weight plates).

•Generalised before specific - Kids don’t need “Specific sports training” their strength training needs to begin with a generalised approach.

•Repetition over intensity -  Repetition is the key in the early stages of resistance training. Repetition provides the practice that kids need to master these new skills.

In short, the aim is for kids to be able to control their own body weight first through full range of motion, in all different planes of motion, before adding external load. Exercises executed in this format is setting up the child for the long term.

I often hear talk of resistance training stunting a child’s growth, this topic is one that many parents need educating around. Strength and resistance training, when done in a controlled and correct environment, is absolutely safe for the youth. On the other hand, we certainly don’t want youth athletes completing the same programs as an adult, as their body development still needs maturing.
In our next post we will break down the principals we follow to keep our strength and resistance training safe and effective for the youth.

Let’s get our core locked and load- 4 part mini-series on effectively training the core.
 
Firstly, let’s touch on what the core actually is, the core is a group of muscles which stabilise, rotate and move the spine and torso, providing firm support and control for all movement.
 
When it comes to core training people usually complete exercises that flex, extend, bend and rotate the spine e.g. crunches/side bends/ Russian twists. Which to an extent engages some core strength, but the most effective way to train the core is often overlooked- focusing on exercises that prevent motion, which are Anti-extension, Anti-lateral flexion and Anti-rotation e.g. dead bugs/single arm carries/pallof press.

Watch out for part 2 🚨