1. Education- is not everything but a person with a strong
background will be able to help you in several areas and answer your
questions.

2 Experience- Several ways to look at this. But longevity in the profession
is key. I always tell people that just because someone rehabilitated their
ACL doesn¹t mean that they are qualified to help you rehabilitate yours.

3 Reputable certification- I would never fly with the person who took the
weekend course. I am not going to trust my body with the person who got
certified on the internet or over the weekend.

4 A person who really loves what they do- They spend time continuing to
learn about the field they love and this always benefits the client.

5 They are good with people- They have your best interest in mind.

6 They know their limits- I have always felt that the best people, no
matter what the profession, know when they are outside of their practice and
can refer you to the expert you may need.

7 They come highly recommended- Not only from word of mouth, but also from
their peers in the profession, and the medical community.

8. They put the clients¹ safety and well being as priority #1.

9. They lead by example and because of this they inspire you to work hard
and achieve your results.

10. Philosophy – Make sure your goals are the right fit with the trainers
expertise and background.

For those of us who are fans of athleticism and the athletic milestones that only a certain select few can attain.

What we can learn from TFB and the art of jumping.
Now it is time to breakdown and take a look at some of the fundamentals behind their hops.

Often parents, coaches and players ask me the secret to jumping higher or increasing their vertical jump. In general, I revert to strength and most importantly proper form with a solid base. However, for the more experienced athlete getting that extra inch is a margin we all strive to and must attain. For this purpose, we review an elite athlete’s natural technique.

I will elaborate on future blog posts about each individual component to jumping and give some focused areas of attention.  Enjoy the breakdown and lookout for more education to back up the highlights.

Lets take a few looks at the best vertical dunker on the planet and review his form. Below for video  breakdown.
Recently posted a video with 5’9’’ dunker Troy McCray aka Rudeboi

5 things we can pick up from Rudeboi’s form.

1.Chest is tall, posture is proud- 0:16-0:20 Easy review on posture for growing athletes

2. Aggressive  arm swing- 0:38-0:44 Link to jbiomech Biomechanics of effect of arm swing on lower extremities

3. Hip drive to extension- 1:03 to 1:06 hips are tight and you have no hops? hmmm read this

4. Broad jump 2:07 to 2:10 Link to NFL Broad Jump videos for tip’s

5. Natural Born Talent- Some of us just are not genetically going to dunk. Enjoy the show!
.

With winter approaching I recently had an early training session at 5am, so 10 minutes before i left I started my old SUV to warm up the engine and get the frost off the windshield. The car just responds so much better with a little warm up before we hit the road.  I look at this as a preventative measure and something that has definitely increased the life span of the car.  I ask athletes all the time are you a “BENZ” or a “Bicycle” warm the car up and be ready to perform.

- Author, Mike Atkinson

• The Dynamic Warm up involves flexibility during sport-specific movements.
• Dynamic stretching is similar to ballistic stretching in that it utilizes speed of movement, but dynamic stretching avoids bouncing and includes movements specific to a sport or movement pattern.
• We add the Ball to create a sport specific element.

Athletes that have not mastered the fundamental movement patterns should start without the ball and incorporate as they work through progressions.

Featured Game of the Month

Game: Touch and Go

This game is great to get kids moving. It is fun, fast-paced, and competitive. It challenges the young athletes’ movement abilities and spatial awareness.

Supplies:
A ball that is good for passing and catching
A field with designated scoring zones
Players (preferably 6-10)

Set-Up:
Divide the players into 2 equal teams
Make sure that the boundaries and scoring zones are clear to all players

How to Play:
One team starts with the ball from the their scoring zone. Their goal is to get the ball to the other scoring zone to score a point.
The ball is advanced up the field through passes. Once a person catches a pass, he or she is allowed one step then must pass the ball to another teammate.
If the ball is intercepted, batted down, or not caught, than it is the opposing team’s ball to go the other direction starting at the point of incompletion.
The game should move fast. A person should not hold on to the ball for more than five seconds.
Physical contact is not allowed. This game should challenge the players to move their feet and play under control.
The first team to score five points wins.

Are YOU a “Supplement Savvy” Athlete?
Take this quiz to find out:

1. What is the definition of a dietary supplement?
A:
A dietary supplement is a product (other than tobacco) that:
is intended to supplement the diet;
contains one or more dietary ingredients (including vitamins; minerals; herbs or other botanicals; amino acids; and other substances) or their constituents;
is intended to be taken by mouth as a pill, capsule, tablet, or liquid; and
Is labeled on the front panel as being a dietary supplement.

Supplement companies are not allowed to claim their supplement will cure, mitigate, or treat a disease
2. What (estimated) percent of athletes currently use dietary supplements?
A:
A lot! In a review published by Loughborough University School of Sport and Exercise Sciences (England), supplement use is more prevalent in athletes (up to 60%) than in the general population (35-40%). However, “athletes who take supplements most often have no clear understanding of the effects of the supplements they are using, but it seems clear that supplements should be used only after a careful cost-benefit analysis has been conducted.”

3. Do dietary supplements work?
A:
Most do NOT back up their claims…however; there are products that do work effectively for their intended purpose – including improved athletic performance. Remember, supplements are intended to supplement a healthful, adequate diet. It is best to get your nutrients from foods first. As the saying goes… “a poor diet supplemented is still a poor diet”…and your athletic potential will not be achieved.

4. Are dietary supplements safe?
A:
Most are safe, however many are not. It is common for many dietary supplements to have side effects, including negatively interacting with medications. Some dietary supplements have caused serious harm and death. Also, a startling number of dietary supplements contain heavy metals, pesticides, prescription drugs and substances that are either illegal or banned (by sports governing bodies) due to contaminated raw ingredients, intentional adulteration and/or poor manufacturing practices.

5. About what percent of US dietary supplements have been found to contain banned (and illegal) substances?
A:
A large study conducted by the Cologne Laboratory (UK) of 634 different product samples from 215 different suppliers in 13 countries around the world found:
94 supplements (14.8% of the total) of those analyzed were shown definitely to contain prohibited substances (e.g. steroid hormones and their precursors).
In another 66 samples (10.4% of the total), the analysis was inconclusive, but steroids may have been present.
19% of products bought in the USA contained prohibited substances.

6. How many dietary supplements are currently endorsed by the US Anti-Doping Agency (USADA)?
A:
Because of insufficient supplement quality and frequent contamination, NO (zero) dietary supplement products are currently endorsed/certified by USADA (2011).

7. How well are dietary supplements regulated?
A:
“Unlike drugs, the regulations governing the purity of dietary supplements and of the claims that can be made as to their purity and efficacy are somewhat lax. The passing of the Dietary Supplements Health and Education Act (DSHEA) in 1994 resulted in a considerable liberalization of the regulations regarding the manufacture and sale of nutritional supplements. The current regulations in the US and in many other countries permit the unrestricted sale of substances that are closely related to testosterone and other anabolic androgenic agents. The Food and Drugs Administration (FDA), prompted in part by a number of fatalities associated with supplement use, is now proposing to introduce legislation that will regulate the manufacture and distribution of dietary supplements. At present, however, dietary supplements are not evaluated by regulatory agencies and inaccurate labeling of ingredients is known to be a problem. Internet selling has also effectively removed most of the national controls that are in place to protect the consumer“ (Source: Loughborough University)

8. What dietary supplement products should athletes specifically be most concerned with ingesting?
Bodybuilding products (may contain undeclared ingredients, steroids, pro-hormones, steroid pre-cursors)
Weight loss products (may contain undeclared ingredients, banned diuretics, stimulants)
Pre-workout products (may contain undeclared ingredients, banned stimulants, excessive levels of caffeine)
Male enhancement products (may contain undeclared ingredients, pro-hormones, other banned substances)
Energy drinks (may contain undeclared ingredients, banned stimulants, xcessive levels of caffeine)

9. Where can athletes research the safety and effectiveness of a dietary supplement?
A:
A registered dietitian (RD).
The Office of Dietary Supplements website (ods.od.nih.gov/) has fact sheets give a current overview of individual vitamins, minerals and other dietary supplements.
NSF International (nsf.org) contains a list of dietary supplements that have been (NSF) tested and are allowed to be used for most sports (check with your sports governing body). They do not provide efficacy (effectiveness) information. Look for the NSF logo on products.
ConsumerLab (consumerlab.com/) also independently tests dietary supplements, prescription medications, sports & energy products, functional foods, foods & beverages. They do not provide efficacy (effectiveness) information. By subscription only.
US Pharmacopeia (www.usp.org) verifies quality, purity, and potency of dietary supplements, dietary supplement ingredients and pharmaceutical ingredients. They do not provide efficacy (effectiveness) information. Look for the USP logo on products.

10. Where can I find information about which dietary supplements are approved for your sport?
A:
A sports dietitian (RD, CSSD)
Your sports medicine staff (e.g. athletic trainer)
Your sports governing body, including: NIAA (high school), NCAA (collegiate), players associations (NFL, MLB, etc.), and USADA or WADA (international)

You’re now “Supplement Savvy”!

For questions, contact Joe Dibble, RD, CSCS joenutrition@gmail.com

Tuna Salad (High Calorie)

(Makes 4 servings)

Ingredients
6-ounce can tuna, packed in oil
2 hard-boiled eggs
¼ cup onion, chopped
2 tablespoons sweet pickle relish
¼ cup mayonnaise (or more, if desired)

Directions
• Wash lid of tuna can.
• Open can and drain off oil.
• Mix drained tuna with eggs, onion, relish, and mayonnaise.

Refrigerate until serving.

Nutrient Information (per serving):
280 calories, 5 grams carbohydrate, 16 grams protein, 22 grams total fat, 4 grams saturated fat, 300 mg sodium, 150 mg potassium, 25 mg calcium.

Source: ADA NCM

Keiser performance equipment is a game changer. I have had the opportunity to work with Keiser performance for over 4 years at Sierra Strength & Speed. The ability to generate basketball specific training programs that use the pneumatic technology is a huge training advantage for athletes. Whether I am working with an NBA draft pick or a high school athlete, the response is the same: training with Keiser allows them to feel the power behind the movement.

An athlete often possesses great movement or great strength but are limited in the ability to merge the two together. With the instant feedback for the athlete, the trainer can help the athlete understand when they perform the movement properly, the overall power goes up and reinforces the timing and pattern of the drill. Power is a great tool, but for my athletes the constant resistance gives me the option to work acceleration and deceleration with dynamic movement patterns, go right into a stability exercise, finishing with another high demand strength exercise, replicating the demands that the athlete is very familiar with on the court.

Performance trainers want to have as many tools in the toolbox as possible to help clients’ achieve their goals.
Keiser allows me to bridge the creativity of the sport with the functionality behind the movement.

There are no limits on what I can do with this kind of POWER.

Mike Atkinson

3 Nevada Football Players Prepare for Pro Day at SSS.

Sierra Strength and Speed is honored to welcome Courtney Randall, Doyle Miller and Kevin Grimes for Pro Day preparation. Their program includes three days of power running and agility, combined with full-body strength training and two days of recovery. Each player is excelling tremendously as we are taking a non-traditional approach to their performance training. Our focus is to restore proper movement patterns that will improve their strength and speed as well as prevent common wear and tear. The result is that the players are feeling and performing better than ever.

Doyle is quoted saying, “For the first time ever, I am finally feeling my hamstrings work when I run.” Courtney, Doyle and Kevin exemplify hard work and commitment. Their enthusiasm motivates and energizes the entire facility.

With ProDay 4 weeks away,stay up to date with training on Twitter @sierrastrength

Heart-Healthy Beanie Burgers

(Makes 4 burgers)

Equipment:
Can opener, mixing bowl, fork, measuring cups, sharp knife, skillet

Ingredients:
1 16 oz. can black beans, drained and rinsed
1 large egg
½ cup leftover cooked brown rice or barley
2 scallions, minced
2 Tbsp. chopped fresh cilantro or basil leaves
1 garlic clove, minced
¼ tsp. ground cumin, or more to taste
¼ tsp. dried oregano or basil
1 tsp. olive oil
½ tsp. Mrs. Dash seasoning (or dash of salt)
½ tsp. black pepper (optional)
Whole wheat hamburger buns lettuce, tomato, avocado, ketchup, mustard, barbecue sauce, or any other toppings or condiments that you enjoy (optional)

Instructions:
Put the black beans in a bowl and suing a fork, mash until chunky.
Crack the egg into a separate large mixing bowl and, using a fork, mix until the color is all the same (a.k.a. beat the egg)
Add the black beans, then add the rice, barley or bread crumbs, scallions, cilantro or basil leaves, garlic, cumin, oregano or basil, and olive oil and mix until well combined.
Divide the mixture into 4 portions and form each into a patty about 3/4 – 1 inch thick. Sprinkle the patties with salt, and, if using, pepper.
Put a skillet on the stove and turn the heat to high. Wait two minutes for the pan to get hot and then add the patties to the dry pan. Cook until browned on both sides and heated throughout, 4 – 5 minutes on each side. You can serve them alone or on buns. Add lettuce, tomato, and any toppings you like on your burgers and serve them immediately.

Source: www.chopchopmag.com

Training for boxing is a great way to gain confidence, increase basketball performance through cross training in off season and implement new neural patterns and movements. Kids don’t punch people, punch bags.

- Author Mike Atkinson

Bad Form Fellas, Bad Form,Basketball players in general are not known for their hand to hand combat on the court, awful punching techniques, cheap shots and other NBA memorable altercations playback in my memory.

The Crossover between Boxing and Basketball will make you a Better Athlete and Player!

Stance-

• Fundamental “Athletic Stance” sometimes referred to as a “Blade”(a skate board stance basically) used for protection and to generate power from trunk/hip rotation

Balance-

• Strength is a major factor in the ability to maintain balance (core, stance)
• Keep your head in the fight not only mentally but physichally
• If you catch yourself leaning odds are you will be exposed

Hip Mobility-

• To generate power we must create some sort of leverage
• Mobility allows us to rotate and pivot the back foot to generate a straight right
• The ability to squat down and create hip extension through an uppercut
• 

  Hips create force for the uppercut

Pivoting-

• A fundamental movement often overlooked upon the higher we progress through the basketball hierarchy
• Stance, Balance and the ability to stay in a bladed postition allow the boxer to always face their opponent in a stance

Power-

• Force x Speed, the force generated = Stance,Strength, Balance,Hip Mobility

Hand Speed/Anticipation/Reaction/Conditioning--

NBA Athletes using Boxing for Training in Off Season.

YouTube – Magnum Rolle Project

Roy Hibbert, Paul George Add MMA Training To Their Workouts http://sbnation.com/e/1429950