Hybrid Performance SA

Hybrid Performance SA Scientifically based training programs individualized to your specific needs.

Why settle on being the same when you can stand out!Here at Hybrid Performance the goal is to help improve the performance on the sports field as well as every day life!

Let’s talk differences between the back and front squat! The squat is an exercise that activates the largest and most po...
22/07/2022

Let’s talk differences between the back and front squat! The squat is an exercise that activates the largest and most powerful muscles in the body (namely gluteus max, quads and hamstrings). The purpose for the squat is to train the muscles around the knees and hip joints, develop strength in the lower back and for ex*****on of basic skills on the sports field. Bar placement: back squat the bar is placed across the shoulders on the trapezius and slightly above the posterior aspect of the deltoids. The front squat the bar is placed across the anterior deltoids and clavicles with elbows fully flexed. Maximum weight lifted varies between the 2 with an increase capacity in the back squat. Torso angle is more upright in the front squat compared to the back squat. There is increased compressive forces and extensor moments in the back squat due to the increase weight being able to be lifted in the back squat.

Run specific Isometrics. All 3 the exercises here are overcoming isometrics meaning you are pushing against an object wh...
09/07/2022

Run specific Isometrics. All 3 the exercises here are overcoming isometrics meaning you are pushing against an object where the body cannot move it. They occur at joint angles and muscle lengths similar to running thus transfer quite well to the actual activity of sprinting and running in general. Why there are advantageous to use they are low energy cost, there is high muscle recruitment, occurs at high speed, strength gains are at joint angle at which you are working, low time cost and the list goes on. Pic 1 Knee iso. Pic 2 Ankle iso Pic 3 Hamstring specific iso.

Groin injuries are common in sports that require rapid acceleration and deceleration, sudden change of direction and kic...
03/07/2022

Groin injuries are common in sports that require rapid acceleration and deceleration, sudden change of direction and kicking thus they are quite common in soccer, rugby, cricket, tennis and squash. The muscles in question are your adductor muscles located in the inner thigh region. The line of force of the muscles approach the hip from many different orientations. Therefore the muscles produce torque in all 3 planes at the hip. Risk factors: Previous groin injury Reduced relative hip adductor strength Reduced sport specific training Reduced hip range of motion

Ways to reduce to the risk of hamstring exercises. Unfortunately with sport one can never take the risk out completely. ...
24/06/2022

Ways to reduce to the risk of hamstring exercises. Unfortunately with sport one can never take the risk out completely. 1. Strengthening the hamstrings at length. Making them more robust. Injury usually occurs at a lengthened state and increasing the fascicle lengths and getting the hamstring strong at longer lengths would reduce the risks. 2. Eccentrics is controlled active lengthening of the muscle and also helps with improving the muscle strength and longer lengths. 3. Nothing other then sprinting will replicate the muscle activation on the hamstrings like sprinting. Gradual exposure to sprinting. Sprints are a great tool to reducing the risk of a strain occurring. 4. Practice running mechanics: often if you have too much of an over stride this will increase the risk of hamstring injuries. It is important to do drills to improve mechanics and reduce the risk.

Hamstring!!! Group of 3 muscles the semimembranosus, smitendinosus and the biceps femoris. Involved in hip extension and...
24/06/2022

Hamstring!!! Group of 3 muscles the semimembranosus, smitendinosus and the biceps femoris. Involved in hip extension and knee flexion. One of the most commonly injured muscles in sports. Generally occur just as about the foot is about to hit the ground in high speed running as the muscle is actively lengthening and decelerating the leg in preparation for foot contact. Can also occur during dancing and kicking.

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Eta Cool
Claremont

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Tuesday 06:30 - 16:30
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Thursday 06:30 - 16:30
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