AH&P SKILLS TRAINING

tHE aDMIRAL HEALTH AND PERFORMANCE MODEL IS BASED ON High-intensity functionaltraining. IT'S an exercise modality that emphasizes functional, multi-joint movements that can be modified to any fitness level. IT elicitS greater muscle recruitment than traditional exercise ALONE.

Not just for basketball players. if you'rE an athlete, this is training IS FOR YOU TOO.

Muscle, strength, endurance, and fat loss are the most common terms we associate fitness with, but there’s an important component to fitness that isn’t commonly discussed. It’s called mobility. Trainers under-emphasize the importance of it, and athletes, far too often, drop it down on the priority list. Mobility is an indication OF how efficiently we move and is a key component in injury prevention and Injury prevention, is key to longevity.

Stop! this program is only for serious athletes of all ages and levels. 

OUR TRAINING FOCUS: FLEXIBILITY, MOBILITY, STABILITY, STRENGTH AND CONDITIONING.  

• Flexibility: This refers to the length of a muscle and improving a joint's range of motion. Consistent and knowledgeable training extends high-intensity level playing by reducing injury.
• Mobility: How freely a joint can move throughout its full range of motion.
• Stability:  Joints in proper alignment. 
• Strength and Conditioning is the physical and physiological development of athletes for elite sports performance. 

What is the difference between mobility and flexibility? Which one is more important and why?

A person with great mobility can perform functional movement patterns, with no restrictions, in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as a person with great mobility. There are a host of possible muscle imbalances that cause this, but these problems can be fixed with a combination of what I call the three S’s—soft-tissue work (foam roll), stretch, and strengthen. It’s important to recognize that flexibility is a component of mobility, but extreme flexibility usually isn’t necessary to perform functional movements.

What areas are important to keep mobile/flexible?

Start with the common areas that are affected by bad posture such as the neck, mid back, lower back, hip flexors, hamstrings, and calf muscles. All of these areas should receive the three S’s, and it’s recommended that you do all three of the steps in order. A failure to follow all three steps will lead to decreased mobility which will in turn negatively affect your squat, dead-lift, and other Olympic lifts.

 What are some good total-body mobility exercises?

It’s important to address all areas of mobility, but three must-do exercises would be overhead squats, the prayer stretch (elbows on a bench from your knees, let the chest sink), and knee-to-elbow bird dogs. Don’t forget to foam roll, which might be the most important component of all.

What size foam roller is best for loosening up the back muscles?

The go-to foam roller of choice to prep the back muscles would have to be the Trigger Point Grid or Grid Mini. The larger grid allows the user to prep the larger back muscles, while the mini is great for hitting those hard-to-reach areas, like the shoulder blades. The larger grid is the perfect weight (just over one pound), and small enough (a mere 13 inches) to pack into a travel bag so you can foam roll on the go.

ADMIRALS FUNDAMENTAL & ELITE BASKETBALL SKILLS DEVELOPMENT