Archive for September, 2009

More on Myofascial Release

Monday, September 28th, 2009

After the previous post about Myofascial Release I had a couple general questions.  So I have decided to do an additional post to clear a few things up.

Here is some more information about this topic:

  • You do not have to buy and use a foam roller to perform myofascial release techniques.  You can use a tennis ball, baseball, softball, or golf ball as a way to release the tissue.  In fact these objects would be better suited for certian areas of the body such as the bottom of the feet or around the shoulder blade.
  • Muscle adhesions and trigger points alter the length and function of the muscle.  These altered movements patterns are what cause over-use injuries over time.  It is extrememly important to take care of you muscle and fascia (connect tissue).  A cheap and easy way is self myofascial release techniques.
  • Once you have done the mysofascial release technique, it is then recommended to stretch the effected muscle.  Desensitizing the trigger point and reducing/eliminating the adhesion will help restore the proper length and function to the muscle.  This would be the appropriate time to stretch – Increase the functional flexibility of the muscle and surrounding tissue.

tennis ball

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Posted in Exercise Demonstrations, Flexibility, Injury Prevention, Uncategorized | 1 Comment »

Myofascial Release with a Foam Roller

Wednesday, September 23rd, 2009

The objective when using  foam roller is to increase the quality of your myofascial tissue (muscle and connective tissue).  The foam roller helps to aid in breaking up trigger points and muscle adhesions.  Foam rolling also promotes blood flow to the area being worked on.  In simple terms, it is a way to do self message.  This is great for athletes to help prevent injuries who do repeated motions throughout the week.  For example, baseball pitchers can throw a lot during a typical practice week.  The muscles in a pitchers shoulders and upper back have to work to decelerate their arm.  Over time these muscles will begin to shorten and even trigger points or muscle adhesions may arise.  It would be beneficial for pitchers to foam roll their posterior shoulder and upper back muscles to help promote adequate muscle length and function.  I recommend all pitchers  lay their arm pit on the foam roller and follow the directions listed below at least a couple times a week.

How to perform self myofascial release with the foam roller:
You would start by identifying an area of muscle tension, tightness, or sensitivity.  Then you would lay on the foam roller so that particular muscle group is pressed against the foam.  The key is to find the area of sensitivity and hold that spot for 10-30 seconds.  After holding it, then you can roll back and forth in that area.  Once you release the tissue, then it would be recommended to perform range of motion exercises (stretches).  Repeat this on a daily basis until the muscle tightness or sensitivity begins to subside.

foam roller

Be sure to email with any specific questions regarding myofascial release techniques.

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Posted in Flexibility, Injury Prevention, Uncategorized | 4 Comments »

Athletic Core

Thursday, September 17th, 2009

Many times core resistance training looks like this:

Sit ups BASEBALL/ Side Crunches

However, it should look something like this:

Read my previous post on core training for other great functional core exercises with medicine balls. Notice how the cable and medicine ball exercises have something in common – you use your entire body and you  are in a standing position.

Take a look at these athletic movements below and notice the commonalities between each movement.  With exception to the volleyball player, they are all standing on either two feet or one foot (however, remember the volleyball player jumped off two feet or one foot to get in the air).  It is important to notice the amount of torque (rotation) throughout their core during these movements.  Their core is not working in isolation – the big powerful muscles of the legs and hips or working.  The muscles in the back, shoulders, chest and arms are also involved in the movement.  If you are an athlete or coach looking to strengthen or enhance the power of these movements, I would suggest the exercises I demonstrated in the video or the medicine ball exercises.  The medicine ball exercises are great because the athlete must generate force throughout the entire movement – even during the release of the ball which is extremely sport specific.

Tim Lincecum 030122-O-9999J-028 Tennis Volleyball

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Posted in Conditioning, Exercise Demonstrations, Program Design, Strength Training, Uncategorized | No Comments »

Valencia Volleyball News

Monday, September 14th, 2009

Valencia Girls Volleyball is ranked 7th in preseason polls.  Check out the article, as it discusses their chances of winning league again this year.



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Functional Movement

Wednesday, September 9th, 2009

Here is an example of a great warm up/strength/mobility exercise.  This series is performed in multiple planes of motion and uses the arms as a driver during each lunge.  Any athlete should be able to perform this series without limited range of motion or pain.  This is also a great body weight strength training exercise series for younger athletes.

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Posted in Exercise Demonstrations, Flexibility, Injury Prevention, Strength Training | 2 Comments »

Fitness Articles

Monday, September 7th, 2009

I have the opportunity to write fitness columns for World Physique.  Be sure to check out the website and my featured articles.  It’s a great resource for fitness and health information.

world physique

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“Going For Greatness”

Tuesday, September 1st, 2009

Here are a few awesome quotes from Todd Durkin’s presentation at the Functional Training Summit that took place last month in Long Beach.  Todd is one of (the best in my opinion) sports performance coaches in the US.  He had an amazing presentation about going for greatest and what it takes to be successful in life.  Here are a couple of the motivational quotes he used during his presentation.

  • The quality of a persons life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor – Vince Lombardi
  • Don’t dwell on what went wrong.  Instead, focus on what to do next.  Spend your energies on moving forward toward finding the answer – Denis Waitley
  • If there is no passion in your life, then have you really lived?  Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen for you, to you and because of you – T Alan Armstrong
  • It’s not what’s happening to you now or what has happened in your past that determines who you become.  Rather, it’s your decisions about what to focus on, what things mean to you, and what you’re going to do about them that will determine your ultimate destiny – Anthony Robbins

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Posted in Mindset | No Comments »