Dance 'N Spawned

Alright.

Pick a dancer: Michael Jackson, Usher, The Cupid Shuffle, The Wobble, Justin Timberlake, Shaun T., Cheryl (from DWTS).

Now, pick a quick-footed athlete: Barry Sanders, Allen Iverson, Adrian Peterson, Messi, Floyd Mayweather.

Now, ask the question: whose expertise or activity/sport was derived from the others'? Basically, did dance moves come from agility drills? Or, did agility drills come from dance moves? Either way, quick feet are quick feet.

If you have ever performed any agility ladder drills, then you feel like you are dancing. Drills such as the following: "Roll Step", "In-In-Out-Out", and "Carioca" benefit quick feet on anyone. It does not matter if you have two left feet or slow feet. Agility drills liven your feet just like dancing. Do you watch 'Dancing With The Stars" (I used to)? Well, a ballroom dancer moves his/her feet so much, making agility look easy!

It's a tie! Do agility drills, and you will become a better dancer. Dance and become a better performer of agility drills. You might discover the next line dance or new move.

Purpose and Development,
Derek

Derek Arledge         www.teempt.com           TEEM Performance Training

Babies Have Good Traps

      

A secret to upper body strength is tomato sauce or soup!

Wing it!

When I look at my son sleep, I notice that he has good scapula mobility. When supine, he lies as if to say, "the field goal is good!" Elbows are bent to 90 degrees. Back is flat. Palms are open. If babies have the best squat (video reference), then they also have the best scapula mobility. The "scap" or your shoulder blade is tremendously important in upper body movement. Although it is located in your upper back, it plays a role in anything that  your arms do.

Typically, as we age and stiffen, our scapula mobility may decline. For some of us, if we lie on our backs it will be difficult to raise both arms above our heads without having one arm elevate off the floor. This movement pattern is seen in individuals with tight chest muscles and bulky frames. An individual may also have weak or tight lower and mid trapezius muscles.

 

 

The upper part of the muscles in red are highly popular, especially among males who love to do shrugs. The middle and lower part of the red region or the less used and weaker middle and lower traps, as they are popularly called. Your lower trap region is attacked by doing dips without the elbow bend (we need another video don't we?). The middle traps are attacked by the easier dumbbell hold lateral hold or raise or the more difficult, "Iron Cross" as seen in gymnasts. 

Who wants the upper hand in "trap" development?

Well, here is a challenge:

1) Get two large cans of soup or even tomato sauce. Hold them in each hand to your shoulder level for about 20 to 30 seconds. You get a good grip workout as well.

2) Lie prone on your stomach with part of your upper body off your bed. Without cans in which to begin, hold up your arms directly in front of you at head level. Do not arch your back. Feel your lower traps engage. For more difficulty, add the cans of tomato sauce and soup. How does your grip feel? Hold the cans tightly, and your handshake will improve.

Purpose and Development,
Derek

Derek Arledge, CSCS        www.teempt.com         TEEM Performance Training
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Vick Injured and You

Earlier in the year, Michael Vick of the Philadelphia eagles suffered a hamstring injury. Don't worry. He will play this Sunday versus the New York Giants. However, his injury (see: Vick injured) makes me think - how close does his strength and conditioning program resemble the amount of running he does every Sunday and in practice?

The Eagles have one of the most active offenses in the National Football League (NFL) this season. Michael Vick is no stranger to running all over the field, especially when he is being blitzed. Prior to his injury, Vick lead all NFL quarterbacks in rushing with 307 yards. A hammie (hamstring) injury occurs very often in football. But, they are avoidable with proper rest, warm-up, training, heat, and cold therapies.

Like Vick's injury, it is important for anyone to tailor his/her regimen to the intensity of activity:

Scenario: Fall Season Running, Bicycling, and Hiking.

1) Train to run. Train to bike. Train to hike. After a warm summer, you may not want to get outdoors as much. However, fall excites too much activity.

2) Gather the Family. The weekends are good times to do activities with the family. Does everyone have a bike? Just bundle up, and you will be fine.

Mode and Type: Favorite Fall Exercises

1) Climbing - it involves climbing tress during apple picking or even rock climbing. What does climbing do? It works your balance, legs, and especially your arms. Sculpt your shoulders, back, and biceps. Who needs to go high, when you can rock climb indoors. You can train for climbing in the comfort of your own living room with various push-ups and floor core routines. You may need to reserve the pulling for the backyard or stair and door overhangs.

2) Sprints - why do these? Because everyone else is still running distance, especially as the beginning of the marathon season commenced with the Chicago Marathon earlier this month. Plus, sprints (at the least, 40 meters), do rev up your heart rate faster.

Purpose and Development,
Derek

Derek Arledge, CSCS        www.teempt.com         TEEM Performance Training