Summation Sport Science

27/09/2018

http://albertagolf.org/article/the-benefits-of-being-a-multi-sport-athlete

If you want your child to become a professional golfer, figure skater, or other high-performance athlete, when should they specialize in that one sport?

31/05/2018

https://www.theplayerstribune.com/en-us/articles/left-out

Andrew McCutchen on the financial gap between low-income families and playing baseball.

13/11/2017

We are looking for male or female athletes ages 14 and up to participate in a free, two week online athlete strength and conditioning program trial. Please reply to this post if you are interested

14/07/2015

Core of the Golf Swing
The weakest part of most golfers' bodies is the part they need most: the core. Without strong, pliable muscles in your stomach, hips, butt and lower back, you can't make a golf swing that is both powerful and technically sound.

THE WORKOUT:
1. Mini-band walk forward (1 set, 10 steps)
2. Mini-bank walk sideways(1 set, 10 steps, each direction
3. Hip crossovers (1 set, six reps, each direction)
4. Glute bridges (1 set, 10 reps)
5. Inverted hamstring stretch (1 set, 6 reps, each leg)
6. Quad rocking (1 set, 10 reps)
7. World's greatest stretch (1 set, 3 reps, each direction)
8. Lateral squat (1 set, 6 reps, each direction)
9. Backward lunge with tilt (1 set, 6 reps, each direction)
10. Knee hugs (1 set, 6 reps, each knee)
11. Drop step lunge (1 set, 6reps, each leg)
12. Med-ball perpendicular throws (1 set, 10 throws, each side)
13. Med-ball parallel throws (1 set, 10 throws, each side)
14. T-hip rotations (1 set, 6 rotations, each side)
15. 1-arm, one-leg Romanian deadlift (1 set, 6 reps, each leg)
16. 1-arm, 2-leg deadlift (1 set, 6 reps, each leg)

04/12/2014

How to Increase Shot Power in Hockey

If you want to increase your shot power, the first thing you need to do is start concentrating your training on where it needs to be, which is the legs, hips, and core!

Exercises:

1. THE WOODCHOPPER
Woodchoppers are an excellent way to elevate your slap shot power because "they target the core muscles, which are vital to the transfer of power from the lower body to the upper body and into the puck," Coghlin notes. Use a medicine ball, dumbbell, or cable attachment to execute the exercise.
How to do it:
• Stand upright holding the weight above and beside your ear with both hands
• Make a swift but controlled chopping motion by moving the weight from the starting position across your body diagonally, ending near the opposite knee
• Finish the repetition by returning the weight to the starting position by reversing the motion
• Do 3 sets of 10 on each side.

2. THE RUSSIAN TWIST
This is another efficient exercise to strengthen the core muscles responsible for providing a strong slap shot.
How to do it:
• Hold a medicine ball with both hands in front of your chest with your arms straight
• Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left
• Reverse direction and pivot on your left foot, rotating all the way to the right. That's one repetition.
• Do 3 sets of 12.

15/10/2014

Med Ball Slams - Develop Your Explosive Power and Enhance Your Core!

How to do it: Hold a medicine ball and stand with feet slightly wider than shoulder-width apart. Explosively press ball overhead, then immediately slam it to the floor by driving ball downward. As you do, follow the ball with your body, avoid bending at the waist, and end in a low squat position with head up, chest and glutes low (almost like frog pose in yoga, Piazza says). Scoop the ball up on the first bounce and explode upward, driving the ball back overhead and fully extending body and arms. Do 1 to 3 sets of 12 to 15 reps. As your strength and cardio improve, substitute a heavier ball or increase reps.

23/09/2014

Football Season? Yes Please

Here's a small sample of a plan you need to get to the next level

Power and Strength Day: Push

Your workout will be broken up into to push routine and a pull routine. This will cover all your bases and prevent overlap. You'll start with two power exercises and then move into strength training. Choose weights that only allow you to meet the repetitions goals.

Push Program
Push Press- 4-5 sets, 3-5 repetitions
Split Jerk- 4-5 sets, 3-5 repetitions
Barbell Lunges- 4 sets 10-12 repetitions
Single Arm Cable Push- 4 sets 8-10 repetitions each arm

Leg Extension - 4 sets 12-15 repetitions
Barbell Step ups- 4 sets 8-10 repetitions each leg
(Superset)

Weighted Dips- 4 sets 10 -12 repetitions
Russian Twist- 4 sets 10-12 repetitions each side
(Superset)

23/09/2014

Hockey Players Need to Contact Us!

Exercises that will help strengthen the right muscles for any hockey player:

1. Lunges
Stand with one foot in front of the other, so that the back foot lifts onto the toe. Keeping the feet, knees and hips facing forward, lower the back knee so that it almost touches the ground. With most of your weight on your front foot, push back up to the starting position.
(repeat for 10-15 reps each side)

2. Push ups
Lie face down and place your hands flat on the ground next to your chest with your elbows bent. With your legs and back straight in a line, push yourself up onto your toes and hands by straightening your arms. Lower back down so that the chest almost touches the ground and push back up. If this is too difficult, perform them on your knees first.
(repeat for 10-15reps)

3. Band Rows
Loop an exercise band around a post or sturdy object. Grab each end of the band and walk back until the band tightens. Stand with your feet shoulder width apart, knees slightly bent for balance, and back straight. Pull both elbows back past your ribs, squeezing the shoulder blades together.
(repeat for 10-15 reps)

4. Plank Hold
Lying on your stomach, position both elbows underneath the shoulders, with your arms bent out in front. Keeping your legs and back straight, push up onto your toes and elbows, so that your body lifts off the ground. Hold this position, keeping your head up and core muscles tight!
(1min=average, 2min=very good, 3min=excellent)

5. Squats
Stand with feet shoulder width apart. Keeping your head up and shoulders back, bend at the hips and knees, as though you were sitting onto a chair. Lower until your thighs are about parallel to the ground and push back up to the starting position.
(repeat for 10-15 reps)