Flexibility, healthy knees & sports success!

In the last post, we talked about a good warm-up and how it helps build injury-resistant knees. This time, we go to the next step in the process: flexibility training.

You'll note that we don't refer to it as "stretching!" That's because we're more interested in the extensibility of a joint. Extensibility is the ability of a muscle to extend to it’s proper length, shorten (flex) maximally and then return again to proper length. Extensibility is critical to proper joint stabilization, flexibility training is part of developing this innate physical ability.

Stretching/Flexibility training
1. Kneeling hip flexor. Kneel on one knee, with knees at 90°. Keep head and chest high, and bellybutton drawn inward. Squeezing the glute (butt cheek) of the kneeling leg, gently push that hip forward until you feel a stretch on the front of the kneeling leg. Hold for 20-30 seconds. Switch knees and repeat. 2-3 reps on each knee.

2. Lying Hamstring Stretch. Lie on your back with your knees bent only enough to put your feet flat on the ground. Draw your belly button inward and put your low back flat on the floor. Bring one leg up and put your hands around it, just above your knee, on your hamstring. Your upper leg should point at the ceiling through your knee when it’s bent.
Without letting your leg move toward or away from your head, fully extend your leg toward the ceiling, squeezing the quads, or muscles in the front of the thigh, hard. Hold for 5-7 seconds, slowly lower your shin by bending your knee. Keep holding your thigh in place. Repeat 5-6 times per leg.

3. Lateral Lunge Stretch. Stand with feet slightly wider than shoulder width. Step softly to one side, widening your stance. Press your weight onto the heel and mid-foot of that leg and shift your hips until your hip, knee and ankle are aligned. Keep the "trail" leg straight and foot flat on the floor. Slowly lower your butt toward your heel on the "step" side, until you feel a stretch on the inner thigh of the "trail" leg. Hold for 20-30 seconds, then switch. 3-4 reps on each side.

4. Prone Calf Stretch. Assume a push up position. Once stable, lift one foot off the floor and cross it over the other. Now push back slowly onto the foot on the floor, putting pressure on the calf. Go slow and steady, until the stretch sensation is about 7-8 on a scale of 1-10. Hold for about 20-30 seconds, or until the stretch pain subsides by about 50%. Switch feet and repeat. Perform 2-3 reps on each leg.

The warm up and stretching should take about 10-15 minutes total. Generally, we integrate the exercises to strengthen the knee and leg into the athlete’s workout. You should try to do the same. Integrating flexibility training into your workout protocols will improve even the lamest, most neanderthal lunkhead training programs.

If you're not sure you're doing these movements right, or you just want help, contact us at allstarsportsacademy @ gmail.com.

And don't forget, there's still time to enroll your baseball/softball players in our 2008 Toms River Little League Camp (July 23, 24 & 25) and the 2008 Manchester Little League Camp (August 11, 12 & 13!) Our Camps are the best...just click here and see what "Vanilla" said about our Black Sox Spring Break Camp!

We'll see YOU at All-Star Sports Academy!

Warm up for ACL health and great performance!

In the last post, we talked about the 3 primary types of movement stabilization required for joints to remain healthy.

High levels of stabilization strength can mean the difference between spending the season on the field playing well and spending it on the bench wondering what went wrong!

So, can you prevent ACL tears and knee injuries, or if you've already had one, prevent another and regain strength and stability in the knee? Absolutely! However, it requires a blended recipe of science, wisdom and work! Let's start with the warm-up!

Try this warm-up progression:
1. Start with light jogging, forward and backwards.
This helps to warm muscles and increase blood flow to hips, knees and ankles. A minute or two will get you started.

2. Shuffling. Use an athletic stance, and be sure to push off the whole foot on the "back" side (right when moving left, and vice versa.) Keep knees lined up over front-pointing toes. 1-2 minutes total.

3. Lunge w/rotation. Lunge only to a depth where the knees are square, no more than 90°. Holding the hands out in front, palms together, rotate the shoulders and torso over the extended knee (to the right when right foot is forward, etc.) Be sure to step softly and press through the heel on the front foot. Push back off the front foo, return to start and repeat, alternating
starting leg as you do. 2 sets of 12-16 reps.

4. Reverse Lunge. Stand on one leg. Tuck the bellybutton inward and squeeze the glute on the leg you're on. Slowly lower your butt back over the heel of the planted leg, and reach back with the free leg. Keep lots of pressure on the heel and mid-foot of the standing leg. Keep the abs in and your back straight. Stay as erect as possible. Press through the heel and stand back up to one foot.

There are other warm-up exercises that are effective for increasing knee stability and strength, but these 4 are simple and effective, and can be done nearly anywhere, without equipment.

If you have questions about this or any other sports fitness or performance issue, feel free to contact us at allstarsportsacademy @ gmail.com.

And don't forget, there's still time to enroll your baseball/softball players in our 2008 Toms River Little League Camp (July 23, 24 & 25) and the 2008 Manchester Little League Camp (August 11, 12 & 13!) Our Camps are the best...just click here and see what "Vanilla" said about our Black Sox Spring Break Camp!

We'll see you at All-Star Sports Academy!

Healthy ACL's and great Sports Performance!

The torn ACL is one of the most frightening injuries an athlete can suffer. Even when it doesn't end a career, the rehab time is long and arduous.

Luckily, athletes can avoid this debilitating injury by utilizing flexibility, joint stabilization and multi-directional movement exercises. Generally, we recommend a 3 phase "program" for this purpose. It's comprised of a proper warm-up, corrective and active stretching and functional exercise intended to improve knee stabilization and function.

It helps when we understand what the Anterior Cruciate Ligament (ACL) is and how it works. Here is a short video that explains it:

Joints function in one or more of these three movement types:

1. Static, or stationary. In this state, there is little voluntary muscle movement, and structural load on the joint complex is low.

For the knee, this would be represented by standing on one or two legs with the knee(s) stiff. Obviously, this is a pretty easy job for the stabilizing muscles and connective tissue.

2. Transitional. The joint moves through a controlled range of motion (ROM) with a consistent load and predictable external factors. A good example of this for the knee is a 2 leg bodyweight squat or walking on a flat surface.

As long as movement speed is moderate, knee stabilization is fairly simple. As speed increases, or external loads are added (i.e., weights), the demand increases. This in turn increase the stabilization demand placed on the joint and it’s complexes.

3. Dynamic. When the joint functions in an environment where movement is 3 dimensional, rapidly changing and repeating, speeds are high and loads are heavy and/or variable, the stabilization demand curve is off the chart!

This is typical in a sports environment. High speed movement, high impact, sharp direction changes and physical contact create imposed demands on the stabilization system of a joint or joints that can overwhelm the system and allow serious injury to occur.

Think of a soccer player who makes a sharp cut with the ball, or who plants a foot to kick it. When she makes this high-impact movement, if the stabilization demand exceeds her capacity, her knee will collapse, most likely resulting in a catastrophic tear of one or more supporting ligaments.

All sports in which high speed starting, stopping and direction changes take place are home to these kinds of demands. So the question becomes; “Is the athlete prepared for movement in a dynamic, multi-directional, multi-speed environment in which conditions are constantly changing?”

The answer? Only if they've been training that way!

Do you have questions about this or any other Sports Fitness topic? Contact us at allstarsportsacademy @ gmail.com!

And don't forget, there's still time to enroll your baseball/softball players in our 2008 Toms River Little League Camp (July 23, 24 & 25) and the 2008 Manchester Little League Camp (August 11, 12 & 13!) Our Camps are the best...just click here and see what "Vanilla" said about our Black Sox Spring Break Camp!

Next up...warming up for performance!

HFCS is killing YOUR kids!

High Fructose Corn Syrup is often in the news, and with good reason. Millions of Americans are sucking down massive amounts each year.

Many scientists believe it’s unhealthy for you, and is a cause of obesity in the USA. In fact, the only folks who seem to think it’s a good thing are “food” manufacturers!

Archer Daniels Midland is a company that makes HFCS, the main ingredient used in sodas, cereals, snack foods, ketchup, barbecue sauce and other processed foods. ADM sponsored a study says that HFCS does not make you fat. Um, yeah. The HFCS maker sponsored a study saying it’s ok for you.

Remember cigarette makers in the 1960’s and 1970’s?

Scientists, health officials and dozens of other studies say otherwise.

The reality seems to be that HFCS turns to fat in the body far more readily than regular sugars. It is also linked with higher levels of triglycerides and LDL (bad cholesterol).

It seems that HFCS, as well as artificial sweeteners, also negatively impact appetite, causing you to eat more food. Diet soda was linked to increased calorie consumption in several studies. That kind of defeats the purpose of “diet” soda, doesn’t it?

That’s because insulin levels don’t seem to rise when you ingest HFCS and artificial sweeteners. This then means that leptin doesn’t get released either.

Leptin, another hormone which is controlled by insulin, tells your brain when you are full and to stop eating. Without it, your system doesn’t get the “all done” message it needs, and you go on eating!

So what this means that because you do not get the message that you are full you tend to overeat which results in weight gain and a higher risk for obesity.

The sad reality is that HFCS contributes to weight gain and obesity by starting a cycle of overconsumption of calories. Our kids are on the front lines of this battle, and their lives may literally be at stake!

Kids are the biggest consumers of snack foods, processed foods and other HFCS sources. Unless, of course, we as parents and responsible adults fight back!

And don’t be fooled by the “crystalline fructose” being used by Glaceau’s Vitamin Water, either! This poison is being chugged by kids and adults alike. Guess what? “Crystalline Fructose” is High Fructose Corn Syrup in disguise!

Avoid foods with High Fructose Corn Syrup. If you’re looking for a snack that tastes great and is good for you, try Cravers by Prograde! This is the nutritional snack food that I recommend to my athletes, and all my clients!

Right now, they're on sale! simply enter the word cravers in the coupon code box at checkout, and you'll get $10 off your order!

Cravers are 100% organic, contain no HFCS, contain fiber, protein and taste great! At 180 calories, they make an easy, healthy snack that fits into virtually any eating plan.

Don’t have an eating plan?

Without one, you’re at the mercy of…you guessed it! You’re at the mercy of ADM, The Corn Refiners Association, their bogus “health studies” and hazardous-to-your-health pseudo-foods!

Would you like help with your kids’ eating plan? How about yours? We teach athletes to eat well every day, and they benefit from it. Every day!

Here’s what one mom had to say about her son and their experience with All-Star Sports Academy: “He’s been more aware of what he’s eating. He eats more fruits and veggies, and no more junk food! He exercises each day on his own, and he doesn’t even realize that he’s stopped playing his video games! We are very happy with All-Star Sports Academy!” – V.P., mom to Z.P., age 8

Why wait? Start today…in your own home with Prograde Cravers, and in our facility!

See you at All-Star Sports Academy

Words that matter...and mot¡vate!

First things first, we want to congratulate the winners in our Toms River Family Day Raffle!

The following athletes have each won a one month Sports Fitness Training Scholarship at All-Star Sports Academy:Bradley C., Rebecca S., Jacob G., Jackie W., Christina M., Jared K. and Michael G.!

By now, you've all been contacted by phone. CONGRATULATIONS!!

You'll each have the opportunity to work with our highly educated and qualified Sports Fitness Professionals for an entire month!

We'll see YOU soon...at All-Star Sports Academy! By the time your first month is complete, you'll be a better athlete...and a better person!

While we're on the subject of becoming better athletes and people, here are some words of wisdom from legendary NFL Coach Vince Lombardi...

COMMIT TO EXCELLENCE
"The quality of a person's life is in direct proportion to his commitment to excellence, regardless of his chosen field of expertise."

Lombardi lived a commitment to excellence. He realized that to win, you have to commit to it AND ALLOW NOTHING ELSE TO OCCUPY YOUR THOUGHTS!

He's often misquoted regarding winning. He said that the willingness to prepare to win is everything in life, and it is.

Willingness to do everything in your power to prepare to win is the difference between being a great player and being a CHAMPION!

So what will you commit to NOW? When would NOW be a good time to commit yourself to excellence?

Wouldn't NOW be a great time to step up and lead others around you by simply committing to excellence and preventing thoughts of anything but success to occupy your mind, heart and soul?

If the answer is "YES", we're ready to help. If it's anything else, listen closely and you'll hear the sound of fear and excuses...coming from YOU!

See you at All-Star Sports Academy...when the answer's "yes!"

Your words and something REALLY funny

As most of you already know, we take what we do very seriously. We view it as our place in the world to help young people become better athletes and better people.

And we're humbled whenever you share your successes and excitement about your results with us. So we're going to share a few of those comments with you here, and then give you something that had all of us crying with laughter.

You see, we take what we do very seriously, but we don't take ourselves too seriously. In fact, we often find great humor in aspects of our industry, the "fitness" industry.

First, some comments from athletes:
“I used to get lower back pain that was so bad it kept me from playing. Now my back pain is gone! …I am so much faster and stronger than I’ve ever been! It’s amazing how much I’ve improved! I’ve gotten better, and others will too, if they train here!”
– Dave DalCortivo, D, Asbury Park Press Shore Conf. “Top Newcomer;” named to Hockey Night in Boston’s Soph team-MidAtlantic Region

"I am so much faster and stronger! My speed is on the rise, sprint times are faster and my direction changes are more explosive! I know this is a direct result of my work with All-Star Sports Academy! Thanks!"
- S.W., 16, Soccer

What are YOUR TRAINING GOALS?
What athletics skills would change YOUR GAME?

All-Star Sports Academy is ready to help.
Call or email us - maybe you'll be quoted here!

Now...this is seriously funny! This guy has just skewered a bunch of "fitness" industry sacred cows...and we promise it will make you laugh!

Enjoy: