Athletes Haven

The Pre-Game Meal

2009-04-15T10:00:00.002-04:00

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most nutritionist recommend small pre-game meals that provide 500 to 1,000 calories.The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are

Nutrition for Athletes

2009-04-14T22:22:00.002-04:00

Every athlete is looking for the latest tip for getting bigger, faster, stronger. For most young athletes the most overlooked part of being a healthy and successful athlete is providing the right nutrition for your body. Nutritionists world wide agree on one thing, proper nutrition is a must for optimal athletic performance. Proper diet choices are difficult in today’s fast food,

proper running form and tips and exercises

2009-04-14T13:47:00.003-04:00

Running form is a critical part of running performance and injury prevention. Correct running form and running mechanics will make your a more efficient runner and will improve your running efficiency. You will run easier, faster and farther with proper running form. Poor running form will slow you down, decrease your efficiency

Circuit Training

2009-03-27T17:45:00.002-04:00

Circuit training is a form of conditioning that develops strength, endurance, flexibility and coordination all in one workout. It is one of the few forms of fitness training that develops both strength and cardiovascular fitness at the same time. A circuit provides a workout that targets all the muscle groups and builds cardiovascular endurance. Circuit routines have about ten exercises

Core Training

2009-03-19T22:14:00.002-04:00

Core Exercises Balancing Seated Twist with Medicine Ball-Sit on the floor with feet firmly planted, knees bent, back straight, and hands gripping a medicine ball. Bend your elbows and tuck them in at your sides, holding the ball in front of your torso. Keeping a your back straight, lean back until you feel your abs engage. From there, carefully lift your feet off of the floor to balance. When

Benefits of Core Training

2009-03-06T23:17:00.001-05:00

Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These

Core Training, overlooked but vital for athletic development

2009-03-06T14:13:00.002-05:00

Core Training for athletes may be one of the most important parts of the body to train. There are many misconceptions of what your core consist of. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities.

Dynamic Stretching

2009-02-26T20:36:00.002-05:00

DYNAMIC STRETCHING What is dynamic (active) stretching? Dynamic stretching involves the progressive, active stretch of muscles and joints through a sport specific range of motion. It involves gradual increased intensity of movement as opposed to static stretching, which involves lengthening a muscle to the end of it’s range and holding the stretch over a period time. When is Dynamic (active)

Work out 1

2009-02-19T22:02:00.000-05:00

work out # 1 Warm up Agility Ladder-Cross over x 3-Side rocker x 3-icky shuffle x 3 Work out-Hang Cleans 4 x 5 (work up to 50% of max) 2 min rest between sets-Power Shrugs 4 x 6-8 (use same weight as last clean set) 1 min rest-Bench Press W/ Barbell row 4 x 8-10 (50 % of max)2 min rest-Pull ups W/push ups 4 x 6-8 ( vary grip, wide, med, close,) 1 min rest-Seated Floor press with bar W/squat

What to Expect

2009-02-19T21:37:00.000-05:00

For the first couple of work outs heaving weight is not a concern. The main goal of the first couple of work outs is to get the athletes technique and form right. I am assuming that the types of lifts that will be posted the athlete will already have experience in performing them. The workouts will consist of a warmup, either latter drills, medicine ball routines, or jumping rope. The

For serious ATHLETES only

2009-02-12T19:52:00.000-05:00

What's ups? My name is Ryan and I am here to post blogs for athletes wanting to increase their strength, speed, stamina and overall athletic ability. I intend to post workouts, running programs and other drills for athletes that want to step up their game. The workouts are for all athletes in all sports who are dedicated and motivated and have the initiative to improve their abilities. The