Welcome to the Coaches Corner!  Our goal is to provide coaches with effective, easy to implement training and nutritional advice that will enhance performance and minimize the likelihood of injuries for their team or individual athletes.  Coaches Corner is updated, seasonally.
 

EXERCISE OF THE MONTH

Up - Up - Down - Down's

The Up - Up - Down - Down focuses on strengthening the upper body stabilizers and core muscles.  Believe it, or not, most athletes cannot do push-ups with correct form.  Most of them have the upper body strength to perform a push-up.  However, they do not have stability in the wrist, elbow, shoulder joints, and, all important, core.  Without adequate strength in these areas, it is difficult to transmit any upper body strength the athlete does have.  A great analogy is trying to shoot a cannon out of a canoe.  Good luck! 

This is a great exercise for athletes that come in contact with other athletes and need to push-off or resist getting pushed-off (basketball, hockey, soccer, lacrosse, football).  It is also a great exercise for athletes needing to produce force, throughout the entire body, culminating out of the arms.  Activities like throwing (football, baseball, track and field) or swinging (tennis, volleyball).  It is, especially, important for athletes that need to get up, quickly, from the ground (goalies). 

1.  Assume a push-up position.  Make sure your abdominal muscles and core are tight.  Like when you cough.

2.  Begin by dropping down, onto your right elbow, while supporting yourself on your left hand.  Your body should maintain a rigid push-up position, throughout.

3.  Continue by stabilizing your entire body on your right elbow, while you bring your left elbow to the ground.  At this point, you should be in a plank position.  Keep the core tight.

4.  After a brief pause, start back up by transferring all of your weight onto your left elbow, as you lift your left arm and place your hand flat on the ground.

5.  Transfer all of your bodyweight to your right hand and continue by pushing, through the ground.  As you do, lift and place your left hand on the ground.  Continue pushing with both hands, until you achieve the push-up position, identical to the starting position.

• The slower you perform the exercise and the longer it takes to transition between positions, the more difficult you make it.
• You can also increase difficulty by performing the exercise on one leg or by placing your hands on a stability ball, while you perform the exercise.
• As you become fatigued, or any time you feel week in the upper body, focus on squeezing the abdominal and core muscles.  This will stabilize your core, shoulders, elbows, and wrists, allowing you to transmit all of your strength, functionally.

If you need professional assistance in implementing a sound strength and conditioning program for your athletes, be sure to check out our Online Training System.  It is the perfect opportunity to affiliate your team with our staff.  We are an official service provider for the Providence Bruins and Brown University.  The Online Training System was developed, specifically, for these teams to keep regimented during the off-season.  It provides individuals and teams with a sensible, low-cost alternative to 'hands-on' sessions.  As a coach, you can use the Online Training System, in conjunction with 'on-site' visits by our strength and conditioning coaches, to create a first-class, performance enhancement / injury prevention program.  For as little as $10 per month, your athletes can have access to the same service Professional teams and Division 1 universities use to stay 'one-step-ahead' of the competition.  To request a, FREE, one week trial of our Online Training System, contact Mike at mike@northeastsportstraining.com.