Rock Climbing: Physiological Demands and Training

Hi Everyone,

Rock climbing requires a tremendous amount of body weight strength in order to climb uneven often near impossible rock faces. The ability to hold a position close to the rock surfaces is essential to maintain an even balance and ultimately traverse a rock face. This is a result of extensive strength and endurance training of the fingers and forearms, upper body pulling, core and legs. Flexibility also plays a major role in order to contort the body into positions to navigate the rock surface.


I have come across a few interesting videos about rock climbing and training which you may find interesting involving training and some interesting information regarding the physiological demands placed on rock climbers.


For more information on rock climbing why not check out Anthony's previous blog on rock climbing or alternatively send us a message on:
www.innovatessc.com.au

-Mitch

Pelvic Mobility and Sporting Performance

Hi All,

Pelvic mobility is of major importance for all sporting activities, however movements requiring increased hip rotation, extension and maintenance of power produced via the legs demand a larger range of motion (ROM) of the hips (e.g. hitting and throwing movements).



An increase in ROM of the hips allows an enhancement of power production. Take a tennis player for example, as discussed in previous blogs, the power generated in a movement generally originates from the legs via a ground reaction force, this force radiates up the legs and body towards the racket head. The hips are a medium of sorts which aid in delivery the momentum created by the legs, if the hips cannot rotate/extend efficiently, the power created is minimalised or lost throughout the racket swing and the overall performance is diminished. The leg power generated is also exacerbated via the stretch shortening cycle of the muscles in the hips, a larger ROM may equate to an improved muscular elastic response.

Each picture contains a differing stretch video specific for pelvic mobility which can aid in performance enhancement. Have a look and let us know what you think.

Thanks,

Mitch

Cycling Stretching and Strengthening Routine

Hi everyone,

I have come across this video involving a specific cycling stretching and strengthening routine, which I thought may interest our readers.

There are a range of stretching exercises shown (e.g. hip flexors and hamstrings), all of which allow enhanced mobility throughout movement and assist in attaining an ideal or improved position when riding on the bike.

The strengthening exercises exhibited also attribute to enhanced strength and power development as well as enhanced stability. Some examples include:

• The 'Hamstring Push Up' which involves hamstring activation, but also places a large emphasis on the glutes, the primary mover in hip extension. An increase in gluteal activation will greatly increase the leg drive for a cyclist.
• The 'Finish Chair' (pictured above) is also a great exercise for a cyclist in activation of the core and increase stability during cycling. This exercise creates what we call postural awareness (note the nice straight back/thoracic extension in a compromising load bearing position) in a cyclist, allowing for a quicker transition to an optimal riding position when seated on the bike.

If you have any questions or concerns, let us know

Mitch

Motocross/Bicycle Specific Program

Hi All,

The following video offers a brief, detailed description of a variety of Motocross specific exercises,. These movements can be transferable to other cycling sports such as BMX or Mountain bike riding.

Exercise 1.) The power clean is a great exercise for development of power and momentum. If an athlete is able to forcefully move both body weight and an external object in an explosive manner when required, their overall control of a bike will improve. The practice of a power clean exercise will also reinforce quick, corrective techniques in body placement during riding. Other benefits include: improving performance of gate starts, cornering, landing and maneuvering about obstacles, aiding in overall performance.

Exercise 2.) Jumping lunges with a medicine ball twist is a great exercise for cornering. It enhances one's ability to react and adapt to a change in body position, shifting their body accordingly to corner. The strength exhibited in both legs (unilateral exercise) allows more control over the bike (cornering and starts) and will aid in eccentric strength (load absorption).

Exercise 3.) Box jumps (blast jumps) improve an athletes ability to be able to absorb load during riding, an essential skill during landing (big jumps or whoops) to maintain momentum and control over the bike whilst riding, minimising deceleration and injury risk.

Exercise 4.) An object jump (motorcycle) with a soft landing as also enhances the athletes ability to absorb load and develop and maintain power, similar to the above exercises. Essential in riding performance.

Exercise 5.) Drop push ups also aid in eccentric strength of the upper body, absorbing load to again maintain control of the cycle and decrease the likelihood of injury (jarring occurring as a result of whoops or unexpected holes or bumps on the road) and maintain riding momentum.

I would like to extend an invitation to everyone reading, if you have any other exercises you feel would benefit a motocross, BMX or mountain bike rider, let us know in the comments. If you have any questions let use know.

As always, thanks for reading,

Mitch

Golf Specific Exercises

Hi Everyone,

I have had a few questions regarding specific exercises focused on improving golf performance. A golf swing utilises a combination of movements to achieve optimal ball displacement, although seemingly simple, the movements involved become more complex due to the number of movements and coordination required in the swing. Of major importance throughout a golf swing is the loading or coiling the body (weight transferal, creating momentum) and hip drive and rotation (power/momentum enhancement). 

Accurately replicating a sporting movement/requirement during a specific sporting program is a must for progression and effective transferal of performance to a sporting environment. As mentioned during the video, lateral bounding will aid in power development and stabilisation of the legs. This bounding motion emphasises body loading, improving the stretch reflex of the muscles leading to further power development and ultimately transferring to an increase in ball projection.

When observing a golf swing, you may notice the front swing begins with a hip drive followed by a downward projection of the arms. Hip rotation and extension (hip drive) is of high importance when creating an exercise program for golf as the movements generate a majority of the power utilised throughout a swing. The over the shoulder medicine ball throw and medicine ball throw down are great exercises that reinforce the importance of hip rotation and extension, with the later also mimicking the downwards drive of the arms. Further exercises that replicate specific golf movements may enhance a players ability to perform on any given sporting occasion.

If you have any questions let us know in the comments,

Mitch

Balance and Training

Hi Everyone,

Balance training is an essential part of training for any athlete, it activates the neural pathways within the body, stimulating the muscles, which can lead to enhanced strength and stability of the surrounding joints and improved proprioception (awareness of the body in space). These improvements equate to more efficient movement throughout sporting performance, improve rehabilitation and limit the chances of injury.

The videos below details various balance exercises utilising an Indo Board. These exercises are suitable for a variety of athletes, sports may include: any boarding sport (surfing, skateboarding, wakeboarding), golf, netball, cricket and tennis - all due in part to the loads placed upon the ankles and the increased requirement for stability. If you have limited access to equipment, be creative and use what's available (e.g. bosu ball (right side up or upside down), a medicine ball, swiss balls or even a towel or mat folded may suffice). try to utilise both unilateral and bilateral movements in your balance training, if it's too easy try closing your eyes...

If you have any questions let us know,

Thanks,

Mitch