The Art of the Warm Up

This part of the workout is the most important, because the purpose of the warm up is to get blood pumping into the muscles and heating up the core temperature. In turn this provides increased mobility and elasticity for all muscles groups. I will give you two ways to perform this action, first one being core exercises and the second dynamic flexibility. Never do static stretching (extended holds for 20 seconds or more) at the beginning of a workout or practice. The reason not to do these movements is because it decreases the elasticity of the muscle and increases the risk of injury by 200%. These types of movements and holds should always be saved for the end of a workout as a cool down phase.

Core Warm up

TVA breathing-This is very important for athletic performance. A person should always be breathing through their stomach not their chest cavity. This can be performed standing up or lying down. Put one finger on your navel and create a vacuum by drawing the stomach in to touch your spine. After drawing in hold tight for 30 seconds and practice breathing through your stomach while the stomach is drawn in. This will take awhile to master but a strong core enhances everything that is done athletically. Practice this three times.

Supine Bridge-Ly on your back with knees bent and extend your hips up into a flat table position. Activate your gluteus by squeezing together and hold for 30 seconds. Repeat this action three times.

Superman-On your stomach extend your arms straight out in front of you and lift your legs and arms simultaneously. Really pretend like you are flying again hold for 30 seconds. Repeat three times.

Leg lowering-This is done on your back and you start with the legs at a 90% angle and begin to lower them slowly to the floor keeping the abdominal area tight. Perform three times.

Dynamic Warm up

Twists-In a standing position begin rotating the upper body back and forth with arms extended out about 15 times.

Squats-Put your hands out in front of you and begin to slowly go up and down performing this exercise 15 times.

Two leg hops-Try not to jump extremely high or fast remember this is just warm up. With legs and feet together begin hopping in place for about 30 seconds.

Jog-Where you are standing start to jog in place for about 30 seconds. Make sure to use proper running form. Keep your hands loose and opened, arms at a 90% angle and pump them back and forth with the legs.

All material copyrighted Athletic X Inc. ©2005-Present. All rights reserved.

Importance of Maintaining Proper Fluid Intake!

This is a very important and a vital part of an athlete’s performance. Lack of water intake can wreak havoc on the body. Remember thatabout 85% of the body is made up of water. Proper fluid intake helps lubricate and keep organs functioning at an optimal level. Water also helps with mental clarity, which is important while performing your sport or working out. If the mental clarity isn’t there the risk of injury shoots through the roof and in many cases something does happen. Two of the most important times to drink water are first thing in the morning when you wake up. This helps set up your metabolism for the day, cleans out excess waste in the throat from the nights sleep, and finally helps with proper bowel movement. Another essential time to drink water is of course during training. You can never drink to much water during training. Standard intake is about a gallon a day or 128 ounces. This is adjusted to a person’s activity level and there size. A recommendation to simplify the fluid intake process is fill up a gallon jug or half-gallon jug and bring it with you to practice or your training session. You might be thinking that you will look silly carrying around all that water. Well I say who gives a rip because you’re doing it for your benefit and well being not anyone else. I fill up a gallon jug myself and have it with me throughout the course of the day. An athlete who usually trains two to three times per day will drink much more than a regular person. The standard for an athlete is about 1.5 ounces per pound of bodyweight. For a regular person who is not as active will drink about 1 ounce per pound of bodyweight and in many cases .5 of an ounce. It is important to realize that you can over saturate the body as well. Drinking to much water is just as detrimental to your training and athletic success than not drinking enough. One other key point to mention is don’t substitute your fluid intake with sugar drinks. Such as soda, sports drinks, or juices. Nothing takes the place of water and its many benefits to training and quality of life. Below is a list of things that happen when the body doesn’t get enough fluid and when it maintains normal levels.

Insufficient water consumption:
Causes light headedness
Dehydration
Muscle spasms and cramps
Decreased mental clarity and lack of body control

Proper water intake:
Increased mental clarity and body control
Detoxifies the body
Keeps organs lubricated
Helps increase metabolism
Improve Vitality

All material copyrighted Athletic X Inc. ©2005-Present. All rights reserved.

Motivational Quotes for all Athletes!

Don’t give up hope keep the dream alive and well. These quotes are for all the ahtletes that dare to dream. Be patient work hard and perfect your craft and never settle for mediocrity. Learn from your failures press on and come back 10 times better. Print these quotes out and put them up in a spot that you can see and read them every day. Meditate on them let them sink in and start to believe. You can be great I believe in you, so start believing in yourself!

“Success is not only for the elite. Success is there for those who want it, plan for it, and take action to achieve it.”

-Jim Brown-

“Strength does not come from winning. When you go through hardships and decide not to surrender, that is strength.”

-Anonymous-

“Without struggle there is no progress.”

-Fredrick Douglas-

“But these things I plan won’t happen right away. Slowly, steadily, surely, the time approaches when the vision will be fulfilled. If it seems slow, do not despair, for these things will surely come to pass. Just be patient! They will not be overdue one single day!

-Habakkuk 2:3-

“Destiny is no matter of chance. It is a matter of choice: It is not a thing to be waited for, it is a thing to be achieved.”

-William Jennings Bryan-

“Each man’s work will become evident; for the day will show it, because it is to be revealed with fire; and the fire itself will test the quality of each man’s work.”

-1 Corinthians 3:13-

All material copyrighted Athletic X Inc. ©2005-Present. All rights reserved.