Drag Squat

     I have long searched for a squat related lift that will recruit a near maximum or maximum number of motor units (muscle fibers) without putting the athlete at risk.  Executing a 3 rep maximum with a regular back squat puts a lot of weight on the athlete’s back making it difficult to maintain a safe and efficient position.

     The drag squat which looks similar to a lunge is a simple single leg squat that requires very little equipment.  The following pictures will describe step by step the method of executing the drag squat.

Picture # 1

A wall, a box or chair and dumbbells is all that is required to do drag squats.

Picture # 2

The athlete must first establish the distance from the wall to the front foot.  This distance will vary with each individual.  The athlete should place the toe of the rear foot up against the wall with the laces down.  The thigh of the rear leg should be position vertically while the heel of the front foot is plumb to the knee cap.

Picture # 3

The athlete should measure this distance and place a mark on the floor.

Picture # 4

In executing the drag squat the athlete should assume a balanced position with the weights off the ground.

Picture # 5

The athlete must move his/her hips forward slowly then pause.  Similar to a squat the athlete must attempt to maintain his/her back straight and as close to vertical as possible.

Picture # 6

The athlete should then stand up by pushing downward through the heel of the front leg while dragging a passive rear leg.  Dragging the leg eliminates the leg’s ability aid in the squatting effort.

Picture # 7

This photo demonstrates a common error to stand up without shifting the hips forward first.  The only recourse the athlete has is to push forward with the rear leg and lean forward.  This movement decreases the effort needed by the front leg to stand up.

Picture # 8

This photo shows the athlete continuing the effort to stand up.  He continues to drag the rear foot until the foot is lifted off the ground.

Picture # 9

The athlete should then extend the front leg completely by extending at the foot, knee, and hip.  This extension should be performed in a vertical direction as though he/she were trying to jump upward.  As the athlete moves toward vertical the pressure will move from the heel to the toe.

Picture # 10

Another common error is allowing the hips to pass over the foot before extending the front leg.  The box is used only to help the athlete catch his/her balance.  It is not there for them to lunge on to.     

Blog Reviews

BLOG #1 The first blog I checked out was authored by a colleage of mine.  I spent several weeks at the Olympic Training Center with Vern Gambetta.  At the time he was involved coaches education for track and field. Since that time has worked with professional athletes.  He worked with the Chicago White Sox and Bulls as the Strength and Conditioning Coach.  Vern's Blog at http://www.gambetta.com/ was very informative and included a variety of subject areas.  Many of his peers posted their comments which guided me to other blogs. The design of his blog was simple, lacking in color and used the same pictures as he had on his home page.  The side panels gives the reader many options and even included sponsors of his blog and an application for apprentorship. BLOG #2 Stephan Wolfram's blog at http://www.stephanwolfram.com/ was white and the side panels were blank.  His postings were geared towards readers that are very knowledgable in the area of science.  His postings were often accompanied by YouTube videos of lectures.  The videos were very professional but way over my head. BLOG #3 The Pole Vault University blog started out with a very colorful logo but lacked color as you scrolled through the postings.  There was very little in the side panels.  The postings were geared to both high school athletes and coaches.  It pulled a lot of favorable comments. This blog can be found at http://www.polevaultu.com/   Blog #4 Go to http://www.foundationstrength.com/ and find a very attractive blog.  The colors were stylish and well coordinated.  The posts lack substance and became very obvious that their goal was to advertise there products and camps.  I give it a high grade on style but I couldn't give the postings any favorable comments.   Blog #5 I was hoping to find a good blog on the high jump.  The only blogs that were any good were created by major sports networks.  The network didn't offer any information about training or technique.  I settled for a blog at http://www.webclicshoppingmall.com/ I'm not sure what the objective of the blog was but I didn't stay on their blog long. The blog was poorly done.  It was far to simple with blank side panels.  The postings were lacking information that someone with an interest in the high jump would want to read.  I doubt that this blog is on anyone's list of favorite blogs.

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5:56:00 PM

by Rick Attig

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Nutrition

     Having been a track coach for over thirty years, I realize the importance of nutrition to physical performance.  I am increasingly aware that my athletes do not take in the nutrients necessary for optimal performances.  As a result I have added advice on diet to the many aspects of coaching.

         I concentrate on teaching athletes a revised food pyramid which emphasizes the importance of eating 9-11 servings of fruits and vegetables daily.  I also advise the intake of more protein than the average noncompeting person.  And of course I teach the importance of drinking lots of water.  A well hydrated system is imperative for the best performances.

     In general, eating a wide variety of fresh, whole (unprocessed), foods has proven favorable to one’s health and athletic performances.  The following links contain useful information about nutrition:

http://www.nutrition.org/

http://nutritiondata.self.com/

http://nutrition.about.com/

http://www.mypyramid.gov/

http://nutrition-for-athletes.com/

New blog

   Yelena Isinbayeva, a russian pole vaulter, won the gold medal in the 2008 Olympic Games.  Her vault of 5 meters earned her both the gold medal and the World Record in the women's pole vault.

   Yelena scaled such heights as a result of years of training.  Yelena's level of fitness allows her to take over 20 high quality vaults per session.  

   Pole vaulters are known for their high level of fitness.  In fact, a study was conducted to rank sports according to their fitness and determined that track and field was number one.  Track and field did their own study and found that pole vaulters were the fittest of all the events.  Is it fair then to say that Yelena is the fittest female athlete in the world?    

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My blogging experience

I am enjoying learning all the aspects of blogging.  I can see how this would be great for my students and / or athletes.  The way the gadgets are set up makes it easy to find pictures, videos or slide shows.  I can't wait to get started on one for the track team.

Personal Fitness Program

     The class was giving the assignment to design a personal fitness program that would include cardiovascular endurance and muscular strength.  They were divided into groups of the 4 to 5 students.  Each group had to collaborate in their effort to design an efficient fitness program.
     To design their program they had to follow the GET SET to get fit steps for training.  The  acronym GET SET spells out the 6 steps.  The first step is Goal.  This step establishes the goal of training.  Is the goal cardiovascular endurance or muscular strength?  If the goal is strength then the group needs to establish the specific goals of strength development?  The second step is Exercise.  Based on the students goal they should create the appropriate exercises to use for their training regimen.  Step three is Times per week.  Each group must determine how many times per week he/she should perform the exercises. Sets and reps is the fourth step.  After selecting the number of sessions per week they needed to decide on the number of reps and sets that they would perform during each training session.  E is for Effort which determines the amount of resistance, or speed that is used when performing repitition.  The final step is the Time of rest between each set of exercise.
      While designing the program they were required to set up one of the strength sessions outside of the weight room or fitness room.  They were limited to the small amount of equipment that was brought into classroom.   

  

Purpose

     The objective of this blog is to provide students with  additional information pertaining to health topics that we do not have time to discuss in class.
     American teenagers need to be conscious of their health.  The lifestyle you adopt now can have a profound affect on your health in the near future.
     In the upcoming posts I will give you some suggestions on easy ways to improve your level of fitness.