Preconditioning is "training to train" in order to prevent or minimize injuries. Muscle areas such as the hamstrings need preconditioning because the hamstrings are prone to injury.
Preconditioning can be done all year to supplement your main training program.
Injury risks like
torn anterior cruciate knee ligaments,
achilles tendon strains/tears and
hamstring pulls can be lessened with proper training.
Eccentric contraction training (force reduction) of muscles can significantly reduce your injury risks.These exercises help build eccentric contraction strength:1. Running downhill.2. Depth jumps (emphasize the landing and hold only).3. Eccentric muscle contraction weight training (i.e., the lowering phase of a lift). For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts.
4. Improving your muscular balance. For example, your quadricep muscles should not be significantly stronger than your hamstring muscles. Your frontside should not be significantly stronger than your backside. And, your left side should not be significantly stronger than your right side.
One-legged and one-armed exercises help you to maintain muscular balance.
5. Range of motion should not be restricted. Do exercises with a full range of motion unless you are in rehabilitation. Rehab exercises are done to restore your full range of motion.
More on preconditioning tomorrow.....
"Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!"Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get my Free NEW eBook, "10 'Must Know' Speed Training Tips!"Check out my other great blogs:Her Fitness Hut Blog Her Fitness Hut is featured on
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Preconditioning can be done all year to supplement your main training program.
Injury risks like torn anterior cruciate knee ligaments, achilles tendon strains/tears and hamstring pulls can be lessened with proper training.
Eccentric contraction training (force reduction) of muscles can significantly reduce your injury risks.
These exercises help build eccentric contraction strength:
1. Running downhill.
2. Depth jumps (emphasize the landing and hold only).
3. Eccentric muscle contraction weight training (i.e., the lowering phase of a lift). For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts.
4. Improving your muscular balance. For example, your quadricep muscles should not be significantly stronger than your hamstring muscles. Your frontside should not be significantly stronger than your backside. And, your left side should not be significantly stronger than your right side.
One-legged and one-armed exercises help you to maintain muscular balance.
5. Range of motion should not be restricted. Do exercises with a full range of motion unless you are in rehabilitation. Rehab exercises are done to restore your full range of motion.
More on preconditioning tomorrow.....
"Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!"
Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get my Free NEW eBook, "10 'Must Know' Speed Training Tips!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!
Follow me on Twitter and Facebook!