Easy Home Training Tips for Golfers
Golf is a sport that requires control, flexibility, power, feel- and let’s be honest- some luck is always nice! While I can’t help you out when it comes to luck, I can give you a few techniques and explanations for how to improve your physical attributes and skill set to give you the best chance of success moving forward. Before beginning any program, it is best to make sure you are cleared for exercise with no pre-existing conditions or injuries that could lead to pain or further injury. After being
Common Lacrosse Injuries and How to Prevent Them
Lacrosse is a rapidly growing, fast-paced sport that is physical in nature with both player-to-player contact and stick-to-player contact. Lacrosse is a sport that challenges the entire body and requires a great amount of sprinting, cutting, agility, and hand-eye coordination. Due to the competitive nature of the sport, athletes experience many injuries ranging from acute trauma to chronic overuse injuries. COMMON INJURIES: Concussions are fairly common in lacrosse and usually occur from collisions with other players, getting hit in the head by a stick or the ball, or from a fall. Shoulder injuries
Early Preparation for the Lacrosse Season
“The specific training aims of a preseason in team sports include injury prevention, strength and power development, conditioning development and tactical training.” (Burgess, 2014) It is important to establish a general preparatory phase at the beginning of the preseason in order to ensure athletes have the requisite movement patterns, proper techniques, and strength to begin an intensive preseason strength and hypertrophy program. The goal in the preseason is to build “body armor.” This body armor enables the body to better withstand the loads and demands about to be placed on the muscles
5 Mobility Exercises for Injury Prevention in Runners
To understand what joints/areas need the most mobility, you must first understand the different planes of motion: sagittal, frontal (coronal), and horizontal (transverse). Sagittal is the movement of a limb forward or backward (i.e. shoulder flexion, hip extension), the horizontal plane is the rotational movement of a limb (i.e. shoulder external rotation, lumbar rotation), and the frontal plane is the movement of a limb side to side (i.e. hip abduction, side bending). When it comes to running, the most prominent plane of motion is sagittal because the overall translation of your
NAKOA System vs Methods
Famous 19th century essayist and poet, Ralph Waldo Emerson said, “As to methods, there may be a million and then some, but principles are few. The men who grasp principles can successfully select their own methods. The man, who tries methods, ignoring principles, is sure to have trouble.” The fitness industry has been built on a foundation of methods. We have witnessed most of these methods disappear into obscurity while others have stood the test of time. It is a time of evolution in our industry. We have enough science and
A Letter to a Skinny Long Jumper
Since Track & Field holds a very nostalgic, special place in my heart, I am going to be educating through a series of excerpts from an imaginary letter to my high school self (I know that sounds weird, bare with me). Yo buddy, It’s YOU from the future. Since you weren't good enough to actually BECOME a pro athlete, you are doing the next best thing and TRAINING them. That means you NOW know how AWESOME Coach Herzog and Coach Barry were for our Track team, but how many individual things YOU
Why Resolutions are Bullsh*t and Community Matters
So…it’s getting towards the end of January…how are those resolutions coming along? Are you smashing it? Are you in the hole already? Or are you floating somewhere in between? Trust me, I know it’s tough, most of us start out with grand plans of being on point with our body, strong, fast, functional and at a fighting weight with a six pack and a rock hard butt (maybe that last part is just me hehe) but then work, family, pure laziness and who knows what else creeps in to complicate
8 Tips to Effective MetCon Training (Part 2)
In part 1 of my article, I talked about my first four tips to incorporating successful and effective MetCon within your workouts. Here are my four remaining points to supporting metabolic conditioning and getting the most bang for your buck. Check out Jason's first 4 tips for effective MetCon training. Rule #5: Benchmark Yourself It is important for coaches and athletes to understand the importance of benchmarking. Your benchmark is a standard point of reference against which things may be compared or assessed. Establishing effective programs for athletes requires testing and establishing benchmarks
Assessing, Programming and Progression Methods for Clients
As the New Year begins, many people are in a mindset that there is no better time to get in shape and be healthy than right now. That’s awesome! Unfortunately, we also see how many of these people fall off the train within a month or two. How do you avoid that pitfall? Here at NAKOA Fitness & Physical Therapy, we believe in the importance of properly assessing individuals, safely programming to their needs and wants, as well as safely progressing them on a continuum in order for them to
Winter Youth Athletic Development Camp Starts Jan. 30
Winter Youth Athletic Development Camp start January 30. Register now! Our 8-week Winter Youth Athletic Development Camp is designed for athletes of all abilities ages 10-18. SIGN UP NOW Call the front desk at (760) 804-1700 or email us at carlsbad@fananddigital.com NAKOA’s Youth Athletic Development Camps are designed to offer quality, results-driven training to athletes of all ages, abilities, and sport. The camps will be organized and delivered by NAKOA’s performance coaches in a group setting, with a focus on FUN and SMART age-appropriate training. Programming for ages 10-14 and 15-18 will be offered
8 Tips to Effective MetCon Training (Part 1)
Whether you’re a performance coach or even just a fitness enthusiast, you’ve probably heard of and played around with “MetCon” (Metabolic Conditioning) and "HIIT" (High-Intensity Interval Training). Many well know names in fitness such as CrossFit, Insanity, and Orange Theory base their workouts around this. Here I dive into how to make these techniques more effective. People love instant gratification. That’s why the workout programs listed above are so popular. Most people want to feel like they crushed it in their workout, they want to feel validated for their hard work,
How to Meet the Conditioning Demands of Ice Hockey Athletes
With the winter season fast approaching, we turn our sights on a sport with physical grueling demands: ice hockey. Ice hockey demands a strong conditioning program to help you perform better on the ice and we’ll outline some tactics that will keep hockey athletes prepared all year, especially here in Southern California. When developing a sports conditioning program, the first step you must take is analyzing the physiological demands of the sport. Once you understand what the sport is asking the athlete to do, we can develop a plan to