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Power Rack Standing Toe Raises

  • Place barbell on pegs of power rack just below should height.
  • Position raised object on floor directly under bar.
  • Place bar on upper back with bar against power rack.
  • Stand erect with balls of feet on object.
  • Keep back straight, head up, legs locked.
  • Do not let hips move backward or forward.
  • Raise up on toes as high as possible.
  • Hold position momentarily, then return to starting position.
  • Inhale up, exhale down.

Sport Specific Movements


Developing a better athlete means how quickly or how fast can I effectively get the job done compared to the other athlete. Every athlete is always being compared to another. During every draft we hear comparison to an existing pro athlete  to the one being drafted.

When lifting weights and doing plyometrics and general conditioning will generate an overall good athlete. But to get over the hump you need to translate the conditioning and strength training to the  field. This is where sports specific training is started.

This training is never the same for each athlete. The evaluation of the athletes strengths and weakness need to be evaluated. This is a most we can’t make better athletes without first finding what to make better and improve on.

Some things to think about when starting a training regime for an athlete is what do their sports require. Do they have lateral movement? Do they have to jump? Do they have to change directions quickly? REALLY WHAT IS REQUIRED OF THE ATHLETE!!??

Here is an effective method to help improve on sport specific training. Any thing that will require more resistance for the athlete will help to get more power out of the athlete.

As an example for a Running back or defensive back A weighted vest and ankle weights while doing cone drills for agility and quickness will require the athlete to recruit more motor units to fire the more motor units means more muscle fibers firing which in turn means generating more power more power means doing things with more speed.

This is just a small fraction to keep in consideration when getting the results from your training. Every one is training but who is doing the most effective and getting the best results?



Flat-Bench Alternate Leg Raise

  • Lie on a flat bench with your legs extended off one end and your hands under your buttocks, palms down.
  • Keep your legs straight and your knees locked as you raise one leg and then the other with a scissor action so that one leg moves up as the other comes down.
  • Count your reps according to how many times your right leg goes up.

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