News from B.A.S.E. Sports Conditioning Inc.

B.A.S.E. Sports Conditioning Inc.

Vol. 1, Issue No. 4
April, 2012

Greetings!

In this month's issue, I'll tell you about some of my favorite in-home training tools and point you towards a great article that identifies two of the biggest problems with today's approach towards youth sports nutrition. Plus, in a brand new feature to the newsletter, I'll answer one of the most common questions I get from young athletes when they first start hitting the gym. So, remember to keep those questions coming!

Best,

Coach Mike

Home Improvement

Getting fit for sports: No gym required!

by Mike Mejia CSCS

Thanks in part to how competitive youth sports have become, more and more young athletes are now working out on a regular basis. As you might expect, this has led to kids hitting the gym in record numbers. And while I have nothing against teens taking part in a properly supervised, well-designed weight training program, a gym membership shouldn't be considered a pre-requisite to getting fit for sports. The truth is, there's plenty you can do right in your own home to help improve things like speed, strength and flexibility. In addition to a variety of effective drills that can be done with just your own

body weight, there are also several relatively inexpensive workout aids that you can use to help take your game to the next level and reduce your chances of injury. So, in this month's issue, I've decided to show you how to create a home gym to fit any budget. All you need is a little bit of open space and the motivation to become a better, more fit athlete.

The Economy Plan:

We'll start off with what I consider to be the bare essentials in terms of in-home training equipment for today's competitive young athlete. Not only will these simple training tools keep you from breaking the bank, but they'll stress the kind of improvements in mobility and tissue quality that so many kids need, yet often ignore. This "starter kit" includes:
* a Foam Roller to help eliminate knots, adhesions and scar tissue that develop as a result of intensive training and chronic overuse.
* a Stretch Out Strap for improving range of motion. Learn more here.
* and finally, a Stability Ball for increasing core strength.

Together, regular use of these three tools will help you develop a sound physical foundation, regardless of what sport(s) you play. Before long, you'll notice that you're moving better, recovering more quickly and just feel a whole lot stronger in general. And the best part is, these three relatively simple training aids are great for athletes of all ages and ability levels.

The Next Level:

If you've got a little more money to spend, there are a few additional tools that you can combine with the starter kit to help further accelerate your progress. Here, the goal is to start adding in different forms of resistance to help increase strength- specifically in an upright, or weight bearing position, to create more functional carryover to sports performance, as well as aid in injury prevention. This plan will also enable you to start working on improving foot speed and agility; undoubtedly, two of the most coveted physical attributes for any athlete. Here, you'll need such things as:

* Resistance Bands:

These come in a variety of sizes and styles. You can learn more about which suit your needs best by reading my article here.

* Medicine balls:

Also available in many sizes, medicine balls can be used as both a way to add resistance to various strengthening exercises and as a tool for developing explosive power. Keep your eyes out for an upcoming article where I'll go over how to select the appropriate weight ball based on your specific training needs.

* Agility Ladder:

This time-honored piece of training equipment has been used for years as a way to help athletes improve foot speed and neuromuscular conditioning.

The Deluxe Package:

Assuming you have the resources, the following three devices can help take your training to a whole new level and basically render going to the gym obsolete. They include:

* The TRX Suspension Trainer:

A versatile training tool that essentially allows you to turn your own body into a gym! By simply grabbing the handles in different ways and varying your body position you can do any number of effective strengthening and stretching drills that will help improve your ability in any sport. Learn more here.

* Adjustable dumbbells: These are an absolute necessity if you're tight on space, but looking for an effective way to add some resistance to various exercises. By simply turning a dial, or inserting a magnetic pin between weights, you have the ability to change the amount of weight that you're using in just seconds-effectively negating the need for multiple sets of dumbbells. Although there are many different types on the market, the PowerBlock is the original and in my opinion, still the best.

* and The BOSU Balance Trainer: An acronym that stands for Both Sides Usable, this half orb with a stable platform on one side is similar to a stability ball, but also offers a unique balance component. You can learn more here.

So there you have it! Three different plans for constructing your very own home workout space, depending on your current budget. It doesn't matter if you can only buy a few pieces at a time and add on as you go along, or just purchase everything all at once. Either way, through regular usage you're bound to see some major improvements in the way your body feels and performs. And if you need any help in figuring out how to use this stuff, or just want some ideas for new exercises and stretches, just drop me an e-mail at mike@basesportsconditioning.com and I'll be happy to help you out!

In This Issue