Nice step ups added some to my rutine and are really effective. Balance comes down to it also single body movements are one of best exercises for strengthening Functional training.
sorry i just realized this is 2y ago. as a strength coach for athletes (I specialize in exactly this awesome dudes niche as well), I can tell you NO! tendinitis often flares up from overuse/exacerbation & in many fwd lunge like movements as well as plyometrics. every athlete or client should be evaluated in fundamental basic movements, plyo work should be considered carefully based on strength, injuries, & training period etc. *now, all I know is you've got patellar tendinitis. these sprinter step ups & Bulgarians are better suited after you've had proper strength training building your foundation particularly with split squat isometric holds as the most basic then progress to holding weights while iso SS. then you'd progress into loaded split squats but speaking without seeing you in movement, you'd want to have strong hip flexion/extension & make sure you're knee ligaments that support your knees get plenty of attention first - versions of low oblique sits (knees together on floor to begin; keep elbow and arm aligned w/shoulder in that pre-plank hold up; while keeping both knees together bent at a comfortable angle so your feet are slightly behind you in your bent position, lift your hip up while maintaining a straight oblique angle; u can do dips up n down tapping the hip up/down>>progress: as you're hip is off floor while in that side plank position with knees together and bottom knee still on floor, raise top leg in bent position and keep it up during dips - side planks > side planks w/top leg up/straightened during hold > pulse top leg/tap fwd bckwd during side planks hold - ONE OF THE BEST FOR KNEE LIGAMENTS: side lying single leg presses. machine. lighter weight load, more reps, position body so one leg can be placed on the platform ur pushing off of, doesn't matter really what u do with other one just ensure ur foot is even leveled, horizontal and knee is in alignment with toe. usually raise the leg press seat a lil higher so ur push off has way less strain on that patellar issue & ur IT bands & where ur biceps femoris attach i.e. to ur knee/tendon etc, the pressure during the single leg presses is lessened as you're utilizing other stabilizing & under worked upper leg that strengthens the knee ligaments. one of the best exercises for me post meniscus surgery, every client I have w/knee replacements, acl, patellar dysfunction or anatomical issues that have led to chronic issues such as yours
Basically, these exercises in this awesome video (with fantastic explanation) are primarily for athletes whose sports involve a lot of cutting, jumping, and single leg push offs but addresses how imperative unilateral training is bc bilateral asymmetry in football, soccer, hockey, lacrosse, any sudden change of direction mvmnt you need to be explosive and able to produce tons of force as you push off during a juke or while sprinting shoot a ball equally. deceleration allows us to first absorb the energy progression into not storing it but training the ssc & tendons to use that force to immediately accelerate vs absorb dissolve etc so... with your knees, you must train isometric strength then progress into hopefully fwd walking lunges & explosive loaded steps ups w/knee drives, split squats, Bulgarians slowly incorporate simple plyometric work like pogos, sl pogos, 45° skaters or sl box jumps. a great exercise for you might be a med heavy loaded split squat hold for 5 seconds into a full pulse split squat x 3 reps. each leg. depending on your training level, pain, inflammation or ability, u could immediately follow that exercise with split squat jumps x3e but I believe progressing your loaded step ups with proper weight increases in the dumbbells used as well as incorporating a single leg knee drive with the leg that steps up second will be much better to work up to the sprinter step ups; Idk you so you'd need to determine whether fwd lunges or Bulgarians are ok on the knees. ****strengthen those hamstrings a lot so your quads and hip flexors don't excessively take over during these exercises. Bulgarians are great I do NOT recommend the Bulgarian jumps 8n th8s video
Thanks for joining. Ladder is great for warm up but not a fan of using it to develop footwork. I tend to separate the footwork for the individual to practice during skill work. My goal is to enhance the speed and ability to cut while the skill should be practiced parallel to the program is that makes sense.
@@overtimeathletesi wish I could like your comment a million times. it's all about training that decel ability then working on acceleration with force production & how quickly and athlete can change direction in every plane and agility and COD def are different especially when it comes to the go stop go stop while changing directions in the sport. i trained mainly soccer players, and as a soccer player, you wanna build that decel strength so much and focus heavy on changing direction fwd/bckwd after full stop and be able to accelerate immediately from that full backwards stop and the lateral COD & plyo work is so important. but u ain't gonna get more powerful as an athlete with a speed ladder. I seriously loved this video, it was a huge refresher on my knowledge application & to focus on for several clients so while I'm 2 years late, thank you!
I'm sure u already do, but adding in a skips emphasizing punching the ground with high knee drives + holding athletes with a big plyo band around the waist and emphasize marching in place heavy fwd lean high knee drive then into holding them back as they march sprint run whatever fwd fighting that band resistance ur literally making them fight to go fwd with emphasis on fwd lean/knee drive then having them do weighted sled sprint pushes with more knee drive is great. now idk how DISTANCE your distance athletes are lol I train mostly soccer, hockey, basketball football baseball sprinters & wrestlers a fair amount of vball but acceleration training for those wicked long distance athletes (God bless them; I'm a sprinter anything over 300 around the track makes me wanna quit life lol) but plyo IS DEF IMPORTANT for runners. that hip flexion extension strength is vital especially bc at the end of the event/race, they gotta have the ability to push off even fatigued. I'm super interested in your plyo programming/periodization for looong distance runners. I always struggled when I had an athlete who ran cross country, played soccer, & swam or some other sport always when they're 8th-10th grade when athletesnreally need to specialize or else it's like "cool you ran 12 miles yesterday, have 3 club soccer practices this week, tomorrow in weightroom at high school it's HEAVY day.. so... when's your next race... so... I'll just rip up the pre season soccer workout for today since u also just told me today yall did stadium stairs, sprints, & lunges & you're running 5 miles after weights tmrw? ok... so trunk stability, lateral lunges & about 3 rounds of 3 reps max in low level plyo it is guess I'll focus on corrective exercises bc f**k me, I can't train ur preseason soccer hc of where ur at in CC & ur weighteoom coaches are idiots" it was so much adjustment on the fly & having to make sure I properly trained power for anaerobic sports while an athlete was mid-season CC lol. but hey I learned a lot studied more and actual application with my premed background helped but dear lord tell me how and what u did
Wow, that was epic. I would say your distance runners need to train occasionally for complete opposite of their discipline which is long distance at the threshold of aerobic and anaerobic capacity. If they are more mechanically agile and have good strength in the support muscles that transfers to functional ability just as well as yet another tempo run. If your stabilizers are strong then less has to go into power generation because your transfer of power is efficient. So weight bearing lunges, steps, deceleration step downs, core and lots of it is a good start. Also jumping- broad jumps, single legged hops and box jumps will make their repetitive stress injuries less likely
Apreciando a una mujer tan hermosa. 2:4 sentadillas son unos XX18LIKE.Uno muchas y un buen ejercicio. 5:25 Se deja ver que hay muy buenos resultados 😍👍 Saludos desde la Cd.. de world losp mortales abian apreciado tan hermosa mujer
“You need to learn how to absorb force before you produce force” 💎
Man this content is so good!
Nice step ups added some to my rutine and are really effective. Balance comes down to it also single body movements are one of best exercises for strengthening Functional training.
I will learn a lot from you if you can put playlist about how should basketball players training in the gym. We need full course
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thanks for all the videos really grateful for them.
I live in india but i wish i could train under you...btw do you offer online coaching?
Yes , sir same here
Probably and he has several programs you can buy in his site. Links in the description.
I will use this in training fastpitch softball pitchers. Great!
Please make a Video on Full Body (POWER) Workout.
I mean (Strength + Speed) = POWER.
ALL GOOD STUFF!!! 💪🏾💪🏾 I MAKE MY ATHLETES DO SOME OF THESE
Ful exercise of plyo drills
Which exercises should do on pre competition period
that´s literally what holger made dirk nowitzki do to get fit. first class stuff
Great ideas!
Organic info!!
How good are these types of exercises if you have patellar tendonitis?? Please.
sorry i just realized this is 2y ago. as a strength coach for athletes (I specialize in exactly this awesome dudes niche as well), I can tell you NO! tendinitis often flares up from overuse/exacerbation & in many fwd lunge like movements as well as plyometrics. every athlete or client should be evaluated in fundamental basic movements, plyo work should be considered carefully based on strength, injuries, & training period etc.
*now, all I know is you've got patellar tendinitis. these sprinter step ups & Bulgarians are better suited after you've had proper strength training building your foundation particularly with split squat isometric holds as the most basic then progress to holding weights while iso SS. then you'd progress into loaded split squats but speaking without seeing you in movement, you'd want to have strong hip flexion/extension & make sure you're knee ligaments that support your knees get plenty of attention first
- versions of low oblique sits (knees together on floor to begin; keep elbow and arm aligned w/shoulder in that pre-plank hold up; while keeping both knees together bent at a comfortable angle so your feet are slightly behind you in your bent position, lift your hip up while maintaining a straight oblique angle; u can do dips up n down tapping the hip up/down>>progress: as you're hip is off floor while in that side plank position with knees together and bottom knee still on floor, raise top leg in bent position and keep it up during dips
- side planks > side planks w/top leg up/straightened during hold > pulse top leg/tap fwd bckwd during side planks hold
- ONE OF THE BEST FOR KNEE LIGAMENTS: side lying single leg presses. machine. lighter weight load, more reps, position body so one leg can be placed on the platform ur pushing off of, doesn't matter really what u do with other one just ensure ur foot is even leveled, horizontal and knee is in alignment with toe. usually raise the leg press seat a lil higher so ur push off has way less strain on that patellar issue & ur IT bands & where ur biceps femoris attach i.e. to ur knee/tendon etc, the pressure during the single leg presses is lessened as you're utilizing other stabilizing & under worked upper leg that strengthens the knee ligaments. one of the best exercises for me post meniscus surgery, every client I have w/knee replacements, acl, patellar dysfunction or anatomical issues that have led to chronic issues such as yours
Basically, these exercises in this awesome video (with fantastic explanation) are primarily for athletes whose sports involve a lot of cutting, jumping, and single leg push offs but addresses how imperative unilateral training is bc bilateral asymmetry in football, soccer, hockey, lacrosse, any sudden change of direction mvmnt you need to be explosive and able to produce tons of force as you push off during a juke or while sprinting shoot a ball equally. deceleration allows us to first absorb the energy progression into not storing it but training the ssc & tendons to use that force to immediately accelerate vs absorb dissolve etc
so... with your knees, you must train isometric strength then progress into hopefully fwd walking lunges & explosive loaded steps ups w/knee drives, split squats, Bulgarians slowly incorporate simple plyometric work like pogos, sl pogos, 45° skaters or sl box jumps. a great exercise for you might be a med heavy loaded split squat hold for 5 seconds into a full pulse split squat x 3 reps. each leg. depending on your training level, pain, inflammation or ability, u could immediately follow that exercise with split squat jumps x3e
but I believe progressing your loaded step ups with proper weight increases in the dumbbells used as well as incorporating a single leg knee drive with the leg that steps up second will be much better to work up to the sprinter step ups; Idk you so you'd need to determine whether fwd lunges or Bulgarians are ok on the knees. ****strengthen those hamstrings a lot so your quads and hip flexors don't excessively take over during these exercises. Bulgarians are great I do NOT recommend the Bulgarian jumps 8n th8s video
I own your Football program, but the one thing I wish was included is ladder drills or footwork drills. Everything else is great
Thanks for joining. Ladder is great for warm up but not a fan of using it to develop footwork. I tend to separate the footwork for the individual to practice during skill work. My goal is to enhance the speed and ability to cut while the skill should be practiced parallel to the program is that makes sense.
@@overtimeathletesi wish I could like your comment a million times. it's all about training that decel ability then working on acceleration with force production & how quickly and athlete can change direction in every plane and agility and COD def are different especially when it comes to the go stop go stop while changing directions in the sport. i trained mainly soccer players, and as a soccer player, you wanna build that decel strength so much and focus heavy on changing direction fwd/bckwd after full stop and be able to accelerate immediately from that full backwards stop and the lateral COD & plyo work is so important. but u ain't gonna get more powerful as an athlete with a speed ladder. I seriously loved this video, it was a huge refresher on my knowledge application & to focus on for several clients so while I'm 2 years late, thank you!
I use this plyo stuff even for distance runners...they are so unathletic and this helps their kick, starts and snappy mechanical transfers
I'm sure u already do, but adding in a skips emphasizing punching the ground with high knee drives + holding athletes with a big plyo band around the waist and emphasize marching in place heavy fwd lean high knee drive then into holding them back as they march sprint run whatever fwd fighting that band resistance ur literally making them fight to go fwd with emphasis on fwd lean/knee drive then having them do weighted sled sprint pushes with more knee drive is great. now idk how DISTANCE your distance athletes are lol I train mostly soccer, hockey, basketball football baseball sprinters & wrestlers a fair amount of vball but acceleration training for those wicked long distance athletes (God bless them; I'm a sprinter anything over 300 around the track makes me wanna quit life lol) but plyo IS DEF IMPORTANT for runners. that hip flexion extension strength is vital especially bc at the end of the event/race, they gotta have the ability to push off even fatigued. I'm super interested in your plyo programming/periodization for looong distance runners. I always struggled when I had an athlete who ran cross country, played soccer, & swam or some other sport always when they're 8th-10th grade when athletesnreally need to specialize or else it's like "cool you ran 12 miles yesterday, have 3 club soccer practices this week, tomorrow in weightroom at high school it's HEAVY day.. so... when's your next race... so... I'll just rip up the pre season soccer workout for today since u also just told me today yall did stadium stairs, sprints, & lunges & you're running 5 miles after weights tmrw? ok... so trunk stability, lateral lunges & about 3 rounds of 3 reps max in low level plyo it is guess I'll focus on corrective exercises bc f**k me, I can't train ur preseason soccer hc of where ur at in CC & ur weighteoom coaches are idiots" it was so much adjustment on the fly & having to make sure I properly trained power for anaerobic sports while an athlete was mid-season CC lol. but hey I learned a lot studied more and actual application with my premed background helped but dear lord tell me how and what u did
Wow, that was epic. I would say your distance runners need to train occasionally for complete opposite of their discipline which is long distance at the threshold of aerobic and anaerobic capacity. If they are more mechanically agile and have good strength in the support muscles that transfers to functional ability just as well as yet another tempo run. If your stabilizers are strong then less has to go into power generation because your transfer of power is efficient. So weight bearing lunges, steps, deceleration step downs, core and lots of it is a good start. Also jumping- broad jumps, single legged hops and box jumps will make their repetitive stress injuries less likely
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Do you recommend training barefooted? Thanks in advance 👍
Yes during the development phase I do because we can strengthen all the intrinsic muscles within the foot and ankle
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Top 🤩😘💪🇩🇿🇩🇿
I'm first see that 😌😌
Apreciando a una mujer tan hermosa. 2:4 sentadillas son unos XX18LIKE.Uno muchas y un buen ejercicio. 5:25 Se deja ver que hay muy buenos resultados 😍👍 Saludos desde la Cd.. de world losp mortales abian apreciado tan hermosa mujer
3rd
First 😎