Archive for “Mike Robertson” Tag

Core Training For High School Athletes

 

Training A High School Athletes Core

 

By Wil Fleming
 

Not very long ago AR Bloomington was fortunate to get IYCA Board of Experts Member, Mike Robertson, to do an in-service for our entire team and he really knocked it out of the park.
 

Mike’s selected topic was “Core Training”, needless to say his presentation changed the way that we both think about and train an athlete’s core.
 

The IYCA training system is at the forefront of training high school athletes, so I thought that I’d share with you my takeaways from Mike’s presentation.
 

First off let’s try to define what the core is. Some people suggest that it is only the abdominals (and specifically talk about the rectus abdominus and external obliques), others begin to include the spinal erectors, and others go even further.
 

We will go with a description that includes deeper muscles (multifudus, transverse abdominus). By including these muscles we will be able to get to a better and deeper model of core training that is more applicable to high school athletes.
 

Athletes use their core for specific purposes, Mike termed the 2 uses for the core as the 2 R’s “Re-Distributing force and Re-Directing force”. This simple idea is on the cutting edge of performance training and shapes how we train the core.
 

Re-Distributing force is the idea that the core should take stress off of the lumbar spine and prevent pain. A strong core in this sense will focus on the ability to maintain and get in a neutral spine and pelvic position.
 

By doing this athletes will have greater core stability in their movements. When a football player has a glancing blow they will not go down as easily because their core keeps them stable; when a tennis player is in an extended 1 leg stance returning a ball they will be less likely to get injured. In this way Re-Distributing force keeps athletes healthy, and is the basic part of core training.
 

Re-Directing force is the next step in core training, by using core stability to re-direct force athletes swinging a baseball bat will be able to transmit power from the lower body and turn it into rotation at the shoulders.
 

A weak core in this sense is like a poor power line. All the power in the world can be generated at the power plant, but if it doesn’t get to your house, you don’t have any use for it.
 

To train each of these try the following movements with your high school athletes:

 

Planks….With a dowel on your back
 

Nearly everyone has tried the basic plank, but by making 1 simple change this becomes a tremendous exercise for training re-distributing force. Place a dowel rod along your back while in a plank and have 3 points of contact with it: the back of your head, your thoracic spine and your pelvis.
 

In the region of your lower back there should only be the space of your hand in between the dowel and your back. This position is the neutral spinal alignment we look for. Increasing time and decreasing stability (through removing a point of contact) are two easy ways to progress this exercise). Increasing the angle (i.e. elevating the upperbody by putting them on a bench) is a great way to regress the exercise.
 

MB Side Throws
 

Medicine balls throws are a big part of the AR Bloomington training system at the younger age and should remain so as athletes reach the 14+ group. There is no better way to train athletes to re-direct force than through the use of MB throws.
 

Ensure that the athletes are getting rotation through their hips, remaining stable through their lumbar spine and then again rotating in their thoracic spine. Changing the cadence (adding steps or recoiling in a rhythm) can add variation to the program and add a degree of specificity that High School Athletes really enjoy.
 

 

Youth Speed Training & Inuries

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What kinds of programming and coaching information did Dave Gleason offer you in my new ‘Youth Speed Training’ system?

 

Enjoy this video (actual footage from the ‘Youth Speed Training’ system):

 

 

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The Youth Speed Training System

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Youth Speed Training

How much would you pay for a blueprint youth training system that included:

 

  1. 5 Hours of Video Instruction
  2. 2.5 Hours of Audio Education
  3. 30+ Sample Programs

Now, how much would you pay when you found out it was created by some of the very best Youth Speed Training Coaches in the world:

 

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High School Strength & Conditioning Coach: New Certification, New Offer

 

Just a quick update and new offer for you on the “High School Strength & Conditioning Coach” Certification…

 

As of today (right now, in fact), it’s yours for only $67 a month for 3 months.

 

I recognized that coming off the Christmas Holidays, your cash flow may not be exactly where you wished it was.

 

But I didn’t want that to be a factor for you getting your hands on the resources that has, in only 2 days, become the fastest selling certification in the history of this industry.

 

As of right now, the “High School Strength & Conditioning Coach” certification is yours for only $67 a month for 3 months.

 

 

Click Here to Take Advantage of the Opportunity —> http://iyca.org/highschool/

 

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High School Strength Certified Coach

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IYCA High School Strength & Conditioning Coach Certification

Exactly as I predicted, the “High School Strength & Conditioning Coach” certification has been absolutely flying off the shelves since I released it yesterday.

 

There is an unbelievable buzz at IYCA Head Office that, quite frankly, I haven’t seen in a very long time – the whole Fitness and Sport Training industry is lighting up over this new certification!

 

 

(See what all the buzz is about by clicking here —> http://iyca.org/highschool/)

 

 

And why wouldn’t they be?

 

After all:

 

You receive a certification and gain credentials to work with the fastest growing and most ‘in need’ demographic in the entire sports training industry.

 

You learn the inside secret systems for training high school athletes by some of the most successful Coaches on the planet (Eric Cressey, Mike Robertson, Wil Fleming). 

 Until Saturday January 29, you can own the “High School Strength & Conditioning Coach” certification for a full $100 discount.

 

But perhaps the most important reason…

 

The lynchpin that is making it so practically every single Coach and Trainer worldwide wants to become a certified “High School Strength & Conditioning Coach”?

 

Because it’s a Risk Free (more…)

High School Certification: Available Now!

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IYCA High School certification Strength & Conditioning Coach Certification

 

The “High School Certification is NOW AVAILBLE:

 

Click Here Right Now ––> http://iyca.org/highschool/

 

** Important Notice **

 

The High School Certification for Strength & Conditioning will retail for $297 starting Saturday January 29….

 


Enjoy a full $100 discount right now
:

 

—> Click Here for ‘$100 Off’ the “High School Strength & Conditioning Coach” Certification: (more…)

High School Strength Certification

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IYCA High School Strength Certification

 

High School Strength Certification will be released tomorrow.

And today, I wanted to hit you with a few key points for your consideration…

 

Barrington High School

Timothy Christian

Prairie Ridge

 

3 of the numerous high schools I either worked at or consulted for from 2001 – 2009.

 

Without question the most fulfilling time of my career.

 

In those 8 years and with those 6,000+ high school athletes, I experienced more in the way of learning than at any other point in my 15 years inside this industry.

 

I learned that the situation (for multiple reasons) was never going to be ideal and that a practical system was necessary to optimally train these teenagers.

 

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New: High School Strength Coach Certification

High School Strength Coach Certification

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Get the entire audio event I recorded with Eric Cressey, Mike Robertson and Wil Fleming:

 

“The High School Training Manifesto”

 

Everything you need to know about training high school champions!

 

Click Here —> http://iyca.org/highschool/

 

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

 

  • Eric Cressey
  • Wil Fleming
  • Dr. Toby Brooks
  • Pat Rigsby
  • Brian Grasso
  • Mike Robertson

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Successful High School Training Systems

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* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

 

LIVE TONIGHT!!!

 

Eric Cressey

Mike Robertson

Wil Fleming

 

“The High School Training Systems Manifesto”

 

Everything you want to know about training high school training systems for athletes… From the best in the world!

 

NO CHARGE!

 


Register by clicking here —>  http://iyca.org/highschool/
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Young Athletes: Flexibility versus Mobility

 

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Young Athletes Priorities

by Mike Robertson

 

What is the difference between Flexibility and Mobility?

I’ve always used the Bill Hartman definitions; they go something like this:

 

Mobility – Range of motion under specific circumstances (specific)

 

Flexibility – Range of motion about a joint (non-specific)

 

So mobility is specific to a certain movement – i.e. you need a certain amount of hip mobility to squat, lunge, etc.

 

In contrast, flexibility is non-specific – i.e. you lay someone on their back and stretch their hamstrings.  This gives you an idea of their flexibility, but it’s not specific.  Just because they have great hamstring length doesn’t mean they’ll be able to perform functional movements properly or without compensation.

 

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