Saturday, October 31, 2015

StrataSoles Functional Training : For Improved Speed & Agility

My Last post was about Demystifying "Functional Training" . Once again, to summarize, Training done to get better at a specific Life function is precisely what Functional Training is.

One of the most used Life Function today is Walking & Running.
The Sehelanthropus (Extint Species ,of course), is the oldest known evidence backed specie known for Walking, over 7 Million Years Ago. Since then, there have been numerous adaptations in the Human Body to make it stronger to support Walking in the most efficient manner. Curve in Spine, Stronger Knees, Hip Support etc. are all a part of these Adaptations.

So this is a post about How we can further better our Gait, Speed, Agility & Strength in this Most widely used Life Function i.e. Walking/Running , using Basic Agility Drills & a Functional Training Tool that enables you to put just the right amount of Stress on the Muscles in the Legs, to make them Stronger without altering the natural Gait & without putting undue pressure on the joints, thus resulting in a Safe and efficient workout.

The StrataSoles™ Training System (STS) is a state of the art, premium, training system that includes a weighted pair of “training” insoles and a non-weighted pair  of “performance” 
insoles for competition or every day use. The “weighted” insole works on the principle of increasing the effects of the earth’s gravitational pull on the body  during training, thus increasing workload
and producing increased muscle strength. 

The weighted Insoles can be a part of your Training or everyday Walking/Running. 

In this case ,we call it  Lifestyle Strength Training .. since It is as " Functional " as Training can get. 
Simply put..You Train to Improve Performance with Every Stride with significantly reduced risk of Injury & Stress .

  1. Develop Functional Strength in the Sport's natural Range of Motion
  2. Can be worn during any sport’s practice or training activity without altering any movements or stride length.
  3. Weight is below the last point of the body , thus offering Maximum Resistance with resulting Benefits and Minimum chances of any sort of Injury and unnatural loading
  4. Improved Strength & Agility in the Body's natural Movement
  5. No external unnatural feeling of Weight clumsily clung to the body ( that happens in Ankle Weights/other Methods)
  6. Improves Performance in all Fitness Activities & Sports ( including Cricket, Athletics ,Football, Tennis, Badminton, Basketball etc.) except Chess & Carom 
The Following Speed & Agility Drills can be done using StrataSoles™: 

All these exercises must be done after a thorough warm up of  at-least 10-15 minutes of walking/jogging .
  1. Lateral Plyometric Jumps : Begin with nothing more than a line on the floor until you are comfortable with side-to-side jumping. Get into a squat position and quickly push upward and sideways to land gentle on the other side of the line. Repeat this back and forth jumping.Vary the speed and height of the jumps as you gain strength, Speed & become more agile
    Lateral Plyometric Jumps

  2. Shuttle Runs : The shuttle run is often used to measure the kind of endurance you need for stop-and-go sports such as football, hockey, basketball, tennis etc. . While it is a great way to track your progress, you can add shuttle runs into your training routine once a week and get a major interval training workout. Most of us did shuttle runs during Sports Day events in School. Set up markers (such as cones) 20 metres apart. Make sure you are warmed up, or add this drill to the end of an easy jog.Sprint from one marker to the other and back. That's one repetition. Do 6 repetitions as fast as you can . Time your result for the entire 6 repetitions. Then Rest 5 minutes.
    Repeat .Add the times for each run together and divide by two to find the average time. Record this time. You can use this test monthly to track your progress over time.
  3. Forward Running, High­Knee Drill with/without Ladder : This drill is great for improving foot speed and coordination for all field sport athletes. Run with high knees forward through the ladder, touching every ladder space. Land on the balls of the feet and drive forward with your arms.

  4. Lateral Running, Side­to­Side Drill with/without Ladder: The lateral movement of this drill is great for court­ sports and improves knee and ankle stability as well. Keep a low center of gravity and step side ­to­ side through the ladder one foot at a time. Touch in each rung of the ladder with both feet. Land on the balls of the feet and repeat right to left and left to right.
    Ladder Drill
  5. Forward & Backward Sprints : Set up two markers about 10 metres apart. After a good warm up, sprint forward from the first cone to the far cone.Stop at the far cone and run or jog backwards to the start.Stop and quickly accelerate in a sprint back to the far cone. Repeat for ten repetitions.

  6. Tuck Jumps:  Stand with feet shoulder width and knees slightly bent. Bend your knees and powerfully jump straight up bringing your knees toward your chest while in midair. Grasp your knees quickly with your arms and let go,Upon landing immediately repeat the next jump.
    Tuck Jumps

  7. Stair Running:  While not technically an agility drill, running stairs is a great way to develop quickness and foot speed while getting an excellent interval workout. Running stairs provides a cardiovascular benefit similar to that of running and is a great way to build sprint power. Many athletes train at a stadium of a local outdoor stair way with about a hundred steps.
All these Agility Drills can be used to get Better at one of the most Primal and most used Movement by the Human Body.. Let's Get Stronger and Better at it !