The use of plyometric exercises in training can help foster athletic development in many ways. Different variations such as hurdle jumps, box jumps, lateral jumps, broad jumps, and squat jumps can be incorporated into training for variety. All of these jumps are athletic movements that build fast-twitch muscles and overall explosiveness. These fast-twitch muscle fibers directly translate into athletic performance. Jumps incorporate strong hip and knee extension which translates to most movements within athletics. The impact applied to joints when jumping promotes an increase in bone mineral co ..read more

It is all too common for athletes to experience discomfort while training.  We'll discuss the most common types of aches and pains that athletes experience, along with causes and ways to prevent or relieve those pains. Lower Back Pain There are several reasons why an athlete may be experiencing pain in the lumbar region. Lower back pain can be serious and medical attention should be sought if the individual is experiencing shooting or intense pain, numbness or tingling in the extremities, or chronic pain. While low back pain can be serious, it is commonly the result of tight hamstrings a ..read more

At T3, our athletes will make significant gains during the off-season. As they transition to a full practice schedule, it is imperative that they continue an in-season training program.  Missing out on in-season training means that most of the gains made in the off-season will be lost.  This leads to decreases in performance and a greater risk for injury. Training in-season can also bridge the gap before the next off-season. This way they are not starting from scratch and can make even greater gains in strength and performance the following off-season. Our in-season program is ..read more

What are Power Plates? Power Plates emit vibration in order to stimulate contraction and relaxation of muscles.  Extensive research has been done on the harmful effects that vibrations can have on the human body at high amplitudes and high frequencies.  However, more recent research has proven that low amplitude, low frequency mechanical stimulation of the human body is a safe and effective way to exercise musculoskeletal structures.   What can they do? The vibrations emitted from a power plate enhance the rate of muscle contraction from the average 1-2 contractions per second ..read more

What is Power Lifting and Olympic Lifting?    Hint: They're not the same! Power Lifting is a type of strength training in which participants attempt to improve their maximum strength through 3 major lifts: The Squat, Deadlift, and Bench Press. Olympic Lifting is a type of training where emphasis is put on power output from two major lifts: The Snatch and The Clean-and-Jerk (along with variations on both). This can be confusing because "Power Lifting" does not necessarily focus on improving power, rather it focuses on improving maximum strength (amount of weight lifted durin ..read more

  Run Faster with a better foot strike   When you are running, where do you strike the ground?  And what part of the foot are you using?   In a previous post, we discussed how important dorsiflexion is to help an athlete get an extra step in their competition.  Increasing our ankle's ability to manage ground collision can even be maximized with the proper part of the foot hitting the ground.  It is important to remember that the laws of physics are in play when our athletes are trying to accelerate.  With every action, there is going to be an equal and oppos ..read more

Have you ever noticed how some young athletes seem to always be a little bit quicker than their teammates?  In most youth sports, coaches and parents can pick out the fastest or quickest athletes after only a few minutes of watching them play.  What is the one thing that these athletes have in common?  The ability to hit the ground hard and then drive their body in a specific direction!  Stiff ankles, “twitchy” muscle contractions, and body awareness all play a role in an athlete’s ability to accelerate quickly. And no matter what sport they end up playing, the fast kids al ..read more

Considering the current situation worldwide and the growing emergence of CoVid-19, it is more important than ever to take measures to keep ourselves safe and healthy. Although we may be required to stay home, there are still plenty of ways to keep our immune system healthy and active. Our immune system is our body’s natural protective agent. One of the most potent immune-boosters is exercise. Exercise naturally dilates the blood vessels in our body, allowing better circulation of the white blood cells that are central to our immune function. Moderate exercise also produces anti-inflammatory ef ..read more

A Lot of concerns around losing muscle mass during these times of quarantine. Here are a few strategies to help maintain your gains! Eat a wholesome diet high in protein: Keep fueling your body with high quality food. It will help your body function properly and maintain a healthy status. Protein is your best friend when maintaining muscle mass. Eating 1.5-2.0 grams of protein per kg of body weight is a great general guideline. Here are some high protein foods you can eat: Eggs Lean meat (beef, poultry, seafood) Beans Greek yogurt Protein shake (whey or plant based) Continue to str ..read more

Muscle fibers are the cells of the muscles.  Their type determines the action of the muscle.  In this article, we will be discussing skeletal muscle fibers, which allow the bones of the body to move. There are 3 types of skeletal muscle: Type 1: Slow-Twitch (Red) Type 1 fibers use aerobic metabolism (oxygen fueled) for less-explosive, sustained movements. They do not contact forcefully, so they use less energy.   *These fibers are more well-suited for distance running because they do not fatigue as quickly as other fiber types. Type 2a: Fast-Twitch Oxidative (Red and white) Typ ..read more