We all know and agree that strength is very important not just in sports but in life as well. Speed is also very important as the saying goes, “In sport-speed is king.” well, i do agree with both of these as do i coach them but i will tell you that as you get older and become more mature in your sport/training REGENERATION/RESTORATION or better known as “recovery” methods are a must!!! For an athlete to become, stay, or progress in both strength and speed you must include these very overlooked methods into your training daily. If you do not include restoration drills into your program, then the issues with your back, hamstrings, shoulders, etc won’t go away leading to stagnation or even worse surgery. let’s look the IT-Band or iliotibial band for example.
As shown in the picture above, the origin of the IT-Band starts at the hip joint and inserts on the side of the patella. This ligament acts as a stabilizer while performing actions such as sprinting, squatting, and any other lower body exercise for that matter.
Improving its elasticity/stability through restoration methods such as foam rolling has to be a conscious effort and plan. You won’t go into a gym not knowing what to lift (at least you shouldn’t), then you certainly shouldn’t take that approach to improving flexibility and mobility. It has to be planned.
Below is a video on one of many drills that I and my clients have used to work on our IT-Bands. The foam roller is easy, simple, cheap, and practical to before/after your training and or even. The longer you have been training and the heavier that you lift, the more that i encourage the use of these methods. Should you not have access to a foam roller, a tennis ball, lax ball, or 2-3″ pvc pipe will be fine.
The IT-Band restoration drill (Muscle Restoration) again is a must for all strength training and avid runners to progress in and out of the gym!!!!
“From the minute I first met Travis I could see the energy, excitment, passion, and knowledge he has for helping athltetes develop the skills necessary to succeed on the field and in life. His gym, FITT Warehouse is an extension of his personality and the training atmosphere is guaranteed to take you to the next level."