Fri. Oct 10
7:30 PM
IOW
SAN
Sat. Oct 11
7:00 PM
OKC
SAN
Fri. Oct 17
7:30 PM
UTI
SAN
Sat. Oct 18
7:00 PM
SAN
OKC
Fri. Oct 24
7:00 PM
SAN
UTI
Sat. Oct 25
7:00 PM
SAN
HAM
Sun. Oct 26
3:00 PM
SAN
HAM
Wed. Oct 29
7:00 PM
SAN
ADK
Thu. Oct 30
7:30 PM
RFD
SAN
Sat. Nov 01
7:00 PM
RFD
SAN
Fri. Nov 07
7:30 PM
TOR
SAN
Tue. Nov 11
10:35 AM
SAN
OKC
Fri. Nov 14
7:30 PM
CHA
SAN
Sat. Nov 15
7:00 PM
CHA
SAN
Tue. Nov 18
10:30 AM
OKC
SAN
Fri. Nov 21
7:30 PM
SAN
TEX
Sun. Nov 23
4:00 PM
TEX
SAN
Sat. Nov 29
7:00 PM
OKC
SAN
Sun. Nov 30
4:00 PM
IOW
SAN
Fri. Dec 05
7:30 PM
UTI
SAN
Sun. Dec 07
4:00 PM
CHI
SAN
Tue. Dec 09
7:00 PM
CHI
SAN
Thu. Dec 11
7:00 PM
SAN
IOW
Fri. Dec 12
7:00 PM
SAN
IOW
Fri. Dec 19
7:00 PM
SAN
CHA
Sun. Dec 21
1:00 PM
SAN
CHA
Fri. Dec 26
7:30 PM
TEX
SAN
Sat. Dec 27
7:00 PM
OKC
SAN
Sun. Dec 28
5:00 PM
SAN
TEX
Thu. Jan 01
3:00 PM
SAN
UTI
Fri. Jan 02
7:00 PM
SAN
TOR
Sat. Jan 03
3:00 PM
SAN
TOR
Tue. Jan 06
7:00 PM
SAN
ADK
Wed. Jan 07
7:05 PM
SAN
ROC
Sat. Jan 10
7:00 PM
IOW
SAN
Sun. Jan 11
4:00 PM
TOR
SAN
Sat. Jan 17
7:00 PM
ROC
SAN
Tue. Jan 20
7:00 PM
TEX
SAN
Thu. Jan 22
7:00 PM
SAN
LEM
Sat. Jan 24
7:00 PM
SAN
LEM
Thu. Jan 29
7:30 PM
SAN
TEX
Fri. Jan 30
7:30 PM
CHA
SAN
Tue. Feb 03
7:30 PM
SAN
TEX
Thu. Feb 05
7:00 PM
TEX
SAN
Sat. Feb 07
7:00 PM
OKC
SAN
Tue. Feb 10
7:30 PM
SAN
TEX
Fri. Feb 13
7:00 PM
SAN
GRA
Sat. Feb 14
7:00 PM
SAN
GRA
Sun. Feb 15
4:00 PM
SAN
RFD
Wed. Feb 18
10:30 AM
SAN
RFD
Sat. Feb 21
7:00 PM
SAN
CHI
Sun. Feb 22
3:00 PM
SAN
CHI
Fri. Feb 27
7:00 PM
SAN
OKC
Sat. Feb 28
7:00 PM
SAN
OKC
Wed. Mar 04
7:00 PM
SAN
CHA
Thu. Mar 05
7:00 PM
SAN
CHA
Wed. Mar 11
7:00 PM
MIL
SAN
Fri. Mar 13
7:30 PM
LEM
SAN
Sat. Mar 14
7:00 PM
LEM
SAN
Tue. Mar 17
7:00 PM
CHA
SAN
Fri. Mar 20
7:00 PM
SAN
OKC
Sat. Mar 21
7:00 PM
HAM
SAN
Sun. Mar 22
4:00 PM
HAM
SAN
Wed. Mar 25
7:00 PM
SAN
MIL
Fri. Mar 27
7:00 PM
SAN
IOW
Sat. Mar 28
12:30 PM
SAN
IOW
Sat. Apr 04
7:00 PM
ADK
SAN
Tue. Apr 07
7:00 PM
SAN
OKC
Fri. Apr 10
7:30 PM
GRA
SAN
Tue. Apr 14
7:00 PM
TEX
SAN
Fri. Apr 17
7:30 PM
TEX
SAN
Sat. Apr 18
7:00 PM
SAN
TEX

Wednesday workout tips with Coyotes trainer Mike Bahn

Over the last several weeks, we have talked about all kinds of different, basic bodyweight movements that have had the body squatting, lunging, pushing and pulling. These are all fundamental movements which require good technique and balance before an athlete can progress to more advanced movements (or efforts) in a training program.

Nearly every human movement includes some sort of rotation. There is even subtle rotation (or resistance to rotation) in walking and running. Yet rotation is one of the most commonly omitted movements that in most training programs. This is most likely due to the fear of injury to the back, yet ignoring rotation in training will probably put the athlete at risk for back injury later when they are required to perform explosive, loaded rotational movements in the sport they participate in.

Like any exercise, check with a qualified trainer and your doctor before implementing any exercise into your program.

A basic movement that starts to incorporate rotation is the medicine ball chop movement. It builds upon the bodyweight squat motion we talked about earlier. There are two parts to this exercise: the Overhead Chop and the Diagonal Chop.

The Overhead Chop starts with a light medicine ball (for men, usually 8 pounds is fine, women may use 4-6 pounds) or dumbbell held over and slightly in front of the head, with the torso and legs standing straight up. Keeping your arms straight, lower the weight in front of you while squatting low, keeping your head and chest up, hips down and feet flat. Return to the starting position to complete a repetition.

The Diagonal Chop is very similar, but now start with the ball (or weight) over one shoulder, and as you squat down lower the ball in a diagonal pattern so it crosses in front of you and finished by your opposite side waist. Then reverse the motion to return to the starting position. Remember to keep your head and chest up as best as you can throughout the motion and to lower yourself to the ground by loading the legs: drop the hips, bend the knees and keep the feet flat. Be sure to perform repetitions on both side of the body.

Once the athlete becomes comfortable doing these movements on a regular basis, it is an excellent activity to include in the warm-up. It is a full-body motion that includes rotation and is a good springboard into more specific movements that prepare the athlete for the prescribed activities of the workout.




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