Resist / Assist: Sport-Specific Movements

As the COM extends outside the standing perimeter, such a misalignment can increase risk to injury and what’s called a false step(s) – slowing an athlete’s movement to the target – the ball, the score, or the opponent. In American Football, the ball carrier needs to create separation with the tackler, while the opposite is true for the defensive player. Here are a series of exercises that employ a technique that I perfected called Resist/Assist/Skill, which helped my NFL kickers to set the marks for longest field goals, to most touch backs on kickoffs, while helping Serena Williams to increase her first serve speed from 120 mph to 125. This performance enhancement technique uses a simple but unique rubber tubing device with multiple points of attachment – The Functional Trainer. You will notice that as you move away from the anchor position, you experience resistance. On the return to position, you are assisted.

Sport-Specific Movements

Assume a ready position with the rubber tubing around your waist and attached to a fixed object from behind – facing away from the anchor. Use you’re a sporting device such as a baseball glove or tennis racquet. Simulate stepping forward – like a baseball short stop to grab a ground ball or moving forward to return a ball in tennis. You can replicate the same sport-specific movement patterns going backward by facing the anchor. Try from a lateral position as well. Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

As the COM extends outside the standing perimeter, such a misalignment can increase risk to injury and what’s called a false step(s) – slowing an athlete’s movement to the target – the ball, the score, or the opponent. In American Football, the ball carrier needs to create separation with the tackler, while the opposite is true for the defensive player. Here are a series of exercises that employ a technique that I perfected called Resist/Assist/Skill, which helped my NFL kickers to set the marks for longest field goals, to most touch backs on kickoffs, while helping Serena Williams to increase her first serve speed from 120 mph to 125. This performance enhancement technique uses a simple but unique rubber tubing device with multiple points of attachment – The Functional Trainer. You will notice that as you move away from the anchor position, you experience resistance. On the return to position, you are assisted.

Around the World Shuffle

Anchor a rubber cord at waist level. Assume a ready position away from the anchor. Set out such that you can maintain balance against the cord’s resistance. Shuffle from left to right in an arc then return to the start. Try 5 semi-circle shuffles. Turn away from the anchor and repeat – without letting the resistance pull you off the semi-circle. Adjust away or closer to the anchor accordingly. Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Resist / Assist: 4-Way Lunge

As the COM extends outside the standing perimeter, such a misalignment can increase risk to injury and what’s called a false step(s) – slowing an athlete’s movement to the target – the ball, the score, or the opponent. In American Football, the ball carrier needs to create separation with the tackler, while the opposite is true for the defensive player. Here are a series of exercises that employ a technique that I perfected called Resist/Assist/Skill, which helped my NFL kickers to set the marks for longest field goals, to most touch backs on kickoffs, while helping Serena Williams to increase her first serve speed from 120 mph to 125. This performance enhancement technique uses a simple but unique rubber tubing device with multiple points of attachment – The Functional Trainer. You will notice that as you move away from the anchor position, you experience resistance. On the return to position, you are assisted.

4-Way Lunge

Using the same set-up as the 4-Way Stepping, perform a stationary lunge out and back followed by lateral and reverse lunges (resist/assist support). Try 5 lunges with each pattern. Adjust distance from anchor to increase/decrease intensity. Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Resist / Assist: 4-Way Stepping

As the COM extends outside the standing perimeter, such a misalignment can increase risk to injury and what’s called a false step(s) – slowing an athlete’s movement to the target – the ball, the score, or the opponent. In American Football, the ball carrier needs to create separation with the tackler, while the opposite is true for the defensive player. Here are a series of exercises that employ a technique that I perfected called Resist/Assist/Skill, which helped my NFL kickers to set the marks for longest field goals, to most touch backs on kickoffs, while helping Serena Williams to increase her first serve speed from 120 mph to 125. This performance enhancement technique uses a simple but unique rubber tubing device with multiple points of attachment – The Functional Trainer. You will notice that as you move away from the anchor position, you experience resistance. On the return to position, you are assisted.

4-Way Stepping

Anchor both ends of the rubber tubing – which should be able to stretch out three times its length without snapping – to a fixed object at waist height. Place the tube around the waist. You can place rolled foam or a towel around the contact point with the waist to allow for comfort. Face away from the anchor. Assume an athletic “ready position” – with knees slightly bent and body weight centered between the legs – separated to allow for a balanced position. Using the arms in a running-type motion, step out aggressively in a left foot, right foot manner for two steps. Then reverse the motion on the return. Face laterally and perform the same movement pattern. Turn backwards and face the anchor and repeat, followed by turning to the opposite side and repeat. Try 10 step out/back movements for eachpattern. Adjust distance from anchor to increase/decrease intensity.