Getting Fit With Jodi
Throughout the offseason, Sun strength and conditioning coach Jodi Hopkins will be providing tips on how to get fit and stay that way. Below is her most recent installment. Read her first entry HERE
Happy Holidays, to everyone! I hope you all had a great Thanksgiving with family and friends!
Last time, we discussed the Chest/Upper Back and the actions that those muscles generate during a basketball game. This time, we will discuss the Core or center of the body, where all movement starts from. Body temperature is an important part of starting your exercise regiment, so two laps around the track or 5 minutes on a cardiovascular machine, followed by a good stretch, and we are ready to start.
Core:
The central area, the nucleus of a part. We consider the abdominals and lower back the core of the body. Strengthening this area gives anyone a step up in training. When an athlete stays low and changes direction quickly, the initial movement comes from the center. The stronger the nucleus, the better the body will perform.
Rectus Abdominals:
The six pack area -- wouldn’t we all love to have the flat stomach? Well, let me explain why Asjha needs to control this area with great intensity. When posting up an opponent on offense, there is some pushing, shoving a little contact (Ha-ha!!). If you notice, the offensive player’s upper body goes forward as she is trying to stand her ground while the defensive player is continuously pushing. Asjha must erect her torso back up. The stronger her rectus abdominals and lower back are, the harder it is for an opponent to push her out of the area she is trying to get to. To strengthen this area, I recommend the versa disc a small round disc you can pick up at any Sporting goods store. Placing this disc in the small of your back, perform a crunch or a basic abdominal exercise. This will work the recommended area. The disc allows you to extend the muscle back beyond the normal point before you flex the muscle when coming up to the “crunch” position.
Transverse & Oblique Abdominal:
A great spin move to the basket is something that requires great focus and control of the body. The transverse muscle wraps around the waist deep within the core, but it is so important. When your body is rotating, your brain keeps you in tune with directional movement, but your transverse muscle helps you rotate one way and back the other. When we stand, walk or run, I remind every athlete to brace. Find your belly button suck in the stomach from that focal point. When doing this you should be able to still hold a conversation. In the weight room, each athlete practices, doing balance drills and saying their alphabet. When Amber Holt takes a charge during a game her natural reaction is to brace or contract her muscles to take the hit. The goal is to have every athlete brace in every situation, whether it’s a turnaround jumper, a defensive slide or a dribble move to the basket. A simple exercise is Hip Bridging. Laying flat on your back, with knees bent and feet flat on the ground, brace your core, continue by lifting the hips off the ground. With your hips up off the ground, make sure you squeeze the glutes (buttocks) and brace the stomach. Hold for a count of three seconds, then lower and rise again for 10 reps. When you bring your hips down, do not stop bracing. (Remember, you should be able to speak at the same time). Continue for three sets.
Lower Back:
This section of an athlete’s body is comprised of the erector spinae or extensor muscles. They originate from the spine and spread down and out along the spine into the gluteus (buttocks). Anytime, we try to make a muscle stronger, we must work the opposing muscle groups. The lower back helps a player withstand the constant pressure the defensive player applies during a post up. It helps Kerri Gardin stand in a defensive position when guarding the ball. Keeping your chest up while getting into a lower stance requires keeping the erector spinae muscles flexed. Back Extensions can be added to anyone’s workout to help strengthen lower back issues. Most local gyms will have a back extension machine or a physio-ball will also do the trick. To start with the physio-ball, make sure that your feet are far enough apart to keep your balance when you are on the ball. Place the ball on your stomach with balanced feet, then proceed to lower your upper body down before lifting back up until your body is in alignment. DO NOT OVER EXTEND. This will put an unnatural arch in your back which could hurt. Three sets of twelve reps will be a great starting point.
Everyone should work on getting a stronger core for their body. This will help with posture, stronger performance in any sport, and overall better health.
In our next series, we will talk about everyone’s favorite body part, the legs.
Remember. Before trying any exercises please consult your physician or personal training professional directly.
MERRY CHRISTMAS!!!!!
Jodi Hopkins
Strength and Conditioning Coach
WNBA Connecticut Sun
Happy Holidays, to everyone! I hope you all had a great Thanksgiving with family and friends!
Last time, we discussed the Chest/Upper Back and the actions that those muscles generate during a basketball game. This time, we will discuss the Core or center of the body, where all movement starts from. Body temperature is an important part of starting your exercise regiment, so two laps around the track or 5 minutes on a cardiovascular machine, followed by a good stretch, and we are ready to start.
Core:
The central area, the nucleus of a part. We consider the abdominals and lower back the core of the body. Strengthening this area gives anyone a step up in training. When an athlete stays low and changes direction quickly, the initial movement comes from the center. The stronger the nucleus, the better the body will perform.
Rectus Abdominals:
The six pack area -- wouldn’t we all love to have the flat stomach? Well, let me explain why Asjha needs to control this area with great intensity. When posting up an opponent on offense, there is some pushing, shoving a little contact (Ha-ha!!). If you notice, the offensive player’s upper body goes forward as she is trying to stand her ground while the defensive player is continuously pushing. Asjha must erect her torso back up. The stronger her rectus abdominals and lower back are, the harder it is for an opponent to push her out of the area she is trying to get to. To strengthen this area, I recommend the versa disc a small round disc you can pick up at any Sporting goods store. Placing this disc in the small of your back, perform a crunch or a basic abdominal exercise. This will work the recommended area. The disc allows you to extend the muscle back beyond the normal point before you flex the muscle when coming up to the “crunch” position.
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A great spin move to the basket is something that requires great focus and control of the body. The transverse muscle wraps around the waist deep within the core, but it is so important. When your body is rotating, your brain keeps you in tune with directional movement, but your transverse muscle helps you rotate one way and back the other. When we stand, walk or run, I remind every athlete to brace. Find your belly button suck in the stomach from that focal point. When doing this you should be able to still hold a conversation. In the weight room, each athlete practices, doing balance drills and saying their alphabet. When Amber Holt takes a charge during a game her natural reaction is to brace or contract her muscles to take the hit. The goal is to have every athlete brace in every situation, whether it’s a turnaround jumper, a defensive slide or a dribble move to the basket. A simple exercise is Hip Bridging. Laying flat on your back, with knees bent and feet flat on the ground, brace your core, continue by lifting the hips off the ground. With your hips up off the ground, make sure you squeeze the glutes (buttocks) and brace the stomach. Hold for a count of three seconds, then lower and rise again for 10 reps. When you bring your hips down, do not stop bracing. (Remember, you should be able to speak at the same time). Continue for three sets.
|
This section of an athlete’s body is comprised of the erector spinae or extensor muscles. They originate from the spine and spread down and out along the spine into the gluteus (buttocks). Anytime, we try to make a muscle stronger, we must work the opposing muscle groups. The lower back helps a player withstand the constant pressure the defensive player applies during a post up. It helps Kerri Gardin stand in a defensive position when guarding the ball. Keeping your chest up while getting into a lower stance requires keeping the erector spinae muscles flexed. Back Extensions can be added to anyone’s workout to help strengthen lower back issues. Most local gyms will have a back extension machine or a physio-ball will also do the trick. To start with the physio-ball, make sure that your feet are far enough apart to keep your balance when you are on the ball. Place the ball on your stomach with balanced feet, then proceed to lower your upper body down before lifting back up until your body is in alignment. DO NOT OVER EXTEND. This will put an unnatural arch in your back which could hurt. Three sets of twelve reps will be a great starting point.
|
In our next series, we will talk about everyone’s favorite body part, the legs.
Remember. Before trying any exercises please consult your physician or personal training professional directly.
MERRY CHRISTMAS!!!!!
Jodi Hopkins
Strength and Conditioning Coach
WNBA Connecticut Sun
