5 Great Resistance Band Exercises for Elite Football Performance

Resisted High Speed Training is a great way to challenge the whole body, with high speed movements that allow for full power output. It allows for optimal body and mechanic control without impairing body movements. Here are 5 great drills you can implement into your training program and start seeing great results. (Video of each exercise at the bottom)

1. Resistance Band Sprint:

This exercise is great for developing overall power through the whole body, as well as, allow for isolated mechanics tweaking. The band is a great way to focus on your stride length. It forces you to sprint just as hard but not allowing you to generate the same amount of speed. Have someone tape your attempt (preferably a speed coach and in slow motion) and get a separate partner to hold the band. After each attempt, assess the encompassing technique. Whenever you complete resistance sprints, make sure to knock out some regular sprints, to reinforce the movement and increase your confidence to apply it to the game.

 

2. Resistance Band Back Pedal:

For most positions, back pedaling is huge! This exercise allows for you to create power while back pedaling and also working on your balance and core control. Follow these up with un-resisted back pedals to apply everything in real time.

 

3. Resistance Band Broad Jump:

The goal here is to develop a more powerful jump and create a controlled landing. It’s so important to focus on full extension through the hips. You will want to look like superman with your body completely extended out straight as you leave the ground. Landing must be light and controlled. Follow these up with some un-resisted broad jumps to apply your new technique and improve overall power.

 

4. Resistance Band Multi-Directional Sprint and Touch:

The ability to transition and accelerate, is essential!  Add  a cone touch in the mix to force multi level adjustments during the sprint. A great situational drill, make sure not to round as you touch the cone.

 

5. Resistance Band Multi- Directional Broad Jump

This one is more advanced than the regular broad jump because now your body is forced to react in different directions. Once you come back from jumping to the left now you need to adjust and create power going to the right. This requires a great amount of core and body control.

 

Here is each exercise in real time!

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

 

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Are You Getting The Right Nutrient Combos? Iron and Vitamin C

Are You Getting The Right Nutrient Combos? Iron and Vitamin C

Iron and Vitamin C are 2 of the most important nutrients you can provide to your body. Did you know that they absorb better in combination with one another? It’s great to get as many vitamins and minerals in as possible but you also want to make sure you are actually getting the benefits from them as well.

 

Food Sources of Vitamin C:

Oranges, grapefruit, bell peppers, broccoli, strawberries, cantaloupe, brussel sprouts, and pineapple.

Food Sources of Iron:

Meats like chicken, turkey, steak. Also Eggs, beans, legumes, chickpeas, lentils, quinoa, spinach and swiss chard.

Bonus tip:

Calcium can actually reduce the amount of iron that is absorbed so save your milk, cheese or yogurt for other meals!

How to Make the Perfect Meal 🙂

Next meal grill up some chicken with bell peppers and broccoli. Or try a strawberry and spinach salad!

 

 

 

 

 

 

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

 

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

5 Thoughts on Dumbbells vs. Kettlebells

5 Thoughts on Dumbbells vs. Kettlebells

 

More detailed description and video below!

 

1. Weight Distribution:

Dumbbells: The weight is evenly distributed on both sides. Making the feeling of the dumbbell a little more comfortable for most exercises. 

Kettlebells: The weight is balanced down the middle. Since the weight is all in one spot it can certain make exercises more difficult and recruit different muscles.

2. Exercise Selection:

Dumbbells: Great for strength and resistance training exercises. Evenly distributed weights allow for more weight to be lifted.

Kettlebells: Great for body movement and power exercises. A balanced weight allows for you to move with the bell and create more power.

3. Muscle Activation:

Dumbbells: Typically used to isolate and activate a select few muscles at a time. Ex: The DB bench press – Muscles activated are primarily the chest, shoulders and triceps.

Kettlebells: Can be used in many different full body movements activating the whole body at once. Ex: Kettlebell snatch – Muscles activated – glutes, hamstrings, core/abs, shoulders, triceps just to name a few. Almost every muscle in the body gets activated and you develop full body neuromuscular coordination. 

4. Fat Burning Capabilities:

Dumbbells: Strength and resistance training will result in increased lean muscle mass which will increase your metabolism, leading to improved fat burning capabilities.

Kettlebells:  The quick, powerful full body movements increase fat burning by using more muscle groups and increasing heart-rate and cardio output.

5. Goal Set:

Dumbbells: Great for anyone looking to increase lean muscle mass or gain overall strength. Body builders, physique competitors and those looking to increase size will benefit the most from this type of training.

Kettlebells: Great for those looking to increase power, improve body movement and develop full body neuromuscular control and coordination. Athletes, fat loss clients and anyone looking to improve body movement will benefit the most from this type of training.

 

Now you don’t have to stick to only one or the other. Vary up your training by using both but make sure you’re primarily sticking to what is going to get you to your goal!

 

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

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Recipe of the Week: Shrimp and Quinoa Salad

Recipe of the Week: Shrimp and Quinoa Salad

If you are looking for a change up to your normal salad you are going to want to give this one a try!

Ingredients:

  • Quinoa
  • Shrimp (peeled)
  • Broccoli
  • Green peas
  • Zucchini
  • Cucumber
  • Sunflower seeds
  • Olive oil
  • Mint
  • Chili peppers (optional)
  • Apple cider vinegar

Preparation:

  • Boil the quinoa, broccoli, and shrimp.
  • Defrost peas and grill the Zucchini.
  • Finely chop the chili peppers.
  • Toast the seeds (optional)
  • Mix together in a mixing bowl.
  • Add olive oil, apple cider vinegar, salt, pepper, and mint to taste.

 

Enjoy!

Recipe by:

Nika White

NPTI-CPT

 

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Are Your Landing Mechanics the Missing Link to Top Sports Performance?

Are Your Landing Mechanics the Missing Link to Top Sports Performance?

 

So you’ve been working on your speed, power and explosiveness all season but have you actually been getting the most out of it? If you haven’t perfected your landing mechanics and ground contact on every stride, then you’re minimizing your playmaking capability and setting yourself up for potential injury.

What Does Landing Mechanics Mean?

Landing mechanics are what allows your body to set you up for the next move or bring your body to an effective stop. Whether it be a straight forward jump, lateral jump, a cut/juke move, or coming to a complete stop, how you land and the set up dictates the next move. 

How Will It Improve Sports Performance?

Landing mechanics are one of the biggest factors that can immediately improve your performance. If you can efficiently absorb the forces your putting into the ground with every step, juke and landing then you can effectively explode out of that move like a loaded spring. This leads to a more efficient and effective juke, and stride. To put it simple you use less energy and make more plays.

How Can It Reduce My Injury Risk?

 Landing is crucial to staying healthy and keeping yourself on the field or ice. Over time that landing issue, even if it’s minuscule, will lead to injury. For example, if your knees are collapsing inward every time you land,  this creates excessive force on your knee joints. Over time, this may lead to problems such as an ACL, MCL or meniscus tear. If you’re effectively landing with all joints aligned, then you’re more likely to stay healthy and dominate the game.

 

Here is a breakdown of proper landing mechanics.

 

 

 

 

 

 

 

 

Bad: Knees Collapsing in                                                           Good: Knees Aligned

 

Written By: 

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Recipe of the Week: Healthy Almond Cookies

Holiday Cookie Alternative: Healthy Almond Cookies

 

The holidays are right around the corner and that means cookies everywhere! Here is a super easy and healthy recipe to hit your cookie craving this season.

 

Ingredients:

  • 3 egg whites
  • 6 tablespoons almond flour
  • 3 tablespoons honey
  • 2 cups almond flakes

Directions:

  • Mix egg whites, almond flour, and honey in a mixing bowl.
  • Add almond flakes to mixture and stir until combined
  • Make mixture into 10 medium sized cookies on baking pan
  • Cook on 350 degrees for 20-30 minutes
  • Enjoy!

 

 

 

Let us know how they came out and if they resolve your cookie craving this holiday season!

 

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Is Body Movement Training The Next Big Thing?

Is Body Movement Training The Next Big Thing?

What is Body Movement Training?

Body movement training can be summed up to pretty much any type of body movement done efficiently: running, walking,  jumping, bounding, rolling, cartwheels. These movements are already found in some fitness programs, but are they being done properly? And are they being worked on and perfected?

Hasn’t Body Movement Always Been a Thing?

It was a thing! Unfortunately, most people don’t move efficiently or often, leading to poor body mechanics and posture. This then leads to pain and potential injury. The vast majority of people are sitting behind desks for 8+ hours a day, followed by a few more hours in the car and on the couch to finish out the day. Our actions create habits and a habit of poor posture and inactivity doesn’t transfer well to healthy movement.

How Can I Make My Body Move More Efficiently?

Stop sitting so much, start there! For every hour you sit, make it a rule to at least get up and move around for 5 minutes. Do get a better idea of your body’s movement needs. Come in for a movement assessment. An assessment can pinpoint the body compensations and muscle imbalances developed over the years. These imbalances can come from various every day habits. You have a Desk job and aren’t very active. You play sports or have played sports and have developed imbalances because of the repetitive sporting movements. You’re an avid gym goer and have poor movement habits that lead to you doing the exercises incorrectly. Whatever it may be a movement assessment can help find the fix.

What is a Movement Assessment?

A movement assessment typically starts with a squat assessment. From this squat assessment every joint and muscle movement can be seen. Compensation patterns and muscle imbalances are determined. From there the most productive workout program can be put together to get your body moving more efficiently and in less pain! Now the true body movement training program begins!

Where Can I Get An Assessment?

More facilities are providing movement assessments than ever before, which is great for the future of body movement training, but not all assessments are created equal. Just make sure you do your homework on the place and find out if they do a movement assessment. If you live in the South Jersey area or want to complete an online movement assessment and suggestions on how to improve, we would be happy to help.

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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High Protein No Lettuce Salad in a Cup!

High Protein No Lettuce Salad in a Cup!

Looking for a change up to the regular lettuce salad that is still easy to make? Why not go no lettuce! Try this no lettuce high protein salad that will keep you full for hours.

Ingredients:

 

 

  • 2 hardboiled eggs
  • 1/4 avocado
  • 1/4 cup shredded mozzarella cheese
  • 1/4 cup Korean carrot, peppers, or olives
  • 1 small pickle
  • 1 oz. smoked salmon
  • 2 tbsp. plain yogurt

 

Veggies are adjustable to whatever you like 🙂

 

Directions:

Fancy way 😉

 

  • Grab a nice glass and begin to layer the ingredients
  • Use the yogurt as a layer separator
  • Garnish with avocado

 

 

Easy way

 

  • Grab all the ingredients, toss them into a bowl and enjoy! 😀

 

 

Take your pick on how you’d like to prepare it, it’s delicious and nutritious either way!

 

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Recipe of the Week: Low Carb Healthy Pumpkin Muffins

Recipe of the Week: Low Carb Healthy Pumpkin Muffins

 

Pumpkin flavored recipes are everywhere right now! Unfortunately most of the recipes are not health friendly, but here’s a pumpkin recipe that you can enjoy and not feel guilty about!

Ingredients

 

  • 1 cup almond flour
  • 1/2 cup coconut
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon pumpkin pie spice
  • 3 eggs, lightly beaten.
  • 3/4 cup canned pumpkin puree
  • 3 Tablespoons melted coconut oil
  • 1 teaspoon vanilla extract
  • 1/4 cup honey
  • 1/4 cup chopped pecans

 

Makes 10 muffins total

Directions:

 

  • Preheat oven to 350° F and spray 10 muffin cups so they don’t stick.
  • Whisk together the almond flour, coconut flour, baking soda, salt, and pumpkin pie spice in a mixing bowl.
  • Add the eggs, pumpkin, coconut oil, vanilla, and honey. Mix until combined.
  • Spoon into 10 muffin cups and sprinkle the chopped pecans and additional pumpkin pie spice on top.
  • Bake for 20 – 25 minutes. Use a toothpick to gauge when its done. It should come out clean.
  • Transfer to a rack cooling.

 

 

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Top 5 Performance Exercises to Utilize Your New Ankle Mobility

Top 5 Performance Exercises to Utilize Your New Ankle Mobility

Now that we have mobilized the ankle to its optimal movement, it’s time to perform! If you missed any of the previous articles on ankle mobility here they are Ankle Performance and you (Part 1), Signs of a need to improve ankle mobility (Part 2), Corrective ways to improve ankle mobility (Part 3), Ways to imporove ankle mobility (Part 4).

These articles will be a good guide to see if ankle mobility is an issue for you and how to improve it to get the most out of the performance exercises in this article. We are going to break down the top 5 sports performance exercises to start optimizing your new ankle mobility and really amp up your performance level!

Sports Performance Exercise #1: Single Leg Box Jumps

Single leg box jumps are a great way to build single leg stability and power. Single leg allows you to evenly develop stability and power in both legs without the compensations that may happen in a bi-lateral (both legs) box jumps. This will transfer over to sport more efficiently since your typically pushing and striding off of one leg.

 

 

Sports Performance Exercise #2: Weighted Deep Squats

Weighted deep squats are a great way to work on your ankle mobility under load or weight. This allows for your ankle to gain stability in the newly mobilized position.  Increased mobility in your ankle is great but only if you can stay stable in those new ranges of motion. (Remember only add weight when you can perform the exercise properly without it.)

 

 

Sports Performance Exercise #3: Single Leg Lateral Bounds

This exercise takes the single leg box jump a step further and adds a lateral aspect to it. The ability to laterally transfer your weight over, explode through your hips and ankle, all while keeping a stable ankle for landing.

 

 

Sports Performance Exercise #4: Depth Jumps

Depth jumps are a challenging exercise but must be done correctly. Depth jumps train your ankle and the rest of your body to absorb the force of the ground and use the elastic energy created by your ankle to propel your body into the air for a powerful jump. This elastic energy can only be created by a mobile but stable ankle.

 

 

Sports Performance Exercise #5: Sprints

Your sprint can only be as powerful as your ankle mobility will allow. If your ankle is too stiff you won’t be able to properly absorb the force of each foot strike leading to wasted energy and less power. This will also translate to poor running mechanics and potential injury down the road.

 

Written by:

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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