We are proud to present 50% off any bootcamps if you sign up before April 17th!
First outdoor session starts April 19th, Mondays and Wednesdays 6:30-7:30pm
By Norman Lew
Over the years I’ve done several running and interval training drills. Most drills end up being an exercise of running for the sake of running. Don’t get me wrong, doing some form of running is better than none at all. However, proper training for your sport is very crucial for maximizing your performance. It’s the reason why marathon runners don’t practice sprinting, and sprinters don’t practice 10km runs.
An ATP is a running drill that requires a 30 yard X 60 yard box. There are 5 laps around this box.
Lap 1: Jog around the entire box (starting cone 1 – 2 – 3 – 4 – 1)
Lap 2: Sprint from cone 1 to 2, jog the remainder of the box (2 – 3 – 4 – 1)
Lap 3: Sprint from cone 1 to 2 to 3, jog the remainder of the box (3 – 4 – 1)
Lap 4: Sprint from cone 1 to 2 to 3 to 4, jog from cone 4 to 1
Lap 5: Sprint around the entire box.
Why do an ATP?
ATPs are great for Ultimate, Soccer and Rugby players as those sports require the players to sprint both short and long distances while jogging in between. It is important to train the body to recover from long/medium sprint while jogging. The beauty of the ATP is that each lap trains a different interval. The early laps have long rest periods, whereas the later laps have short rest periods. There are many ways to measure an ATP. The overall time is not the most important measure (though a fast time does equate to being in better shape). The most important measure is the ability to run the sprint from cone 1 to cone 2 at the same speed in laps 2 through 5. A player who can run a fast sprint in laps 2 through 5 means their body is able to recover from the jogging portion of the run and thus allows that player to perform at a higher level for a longer period of time on the field. Equally important is the sprint from cone 2 to cone 3 in laps 3 through 5 (and so on).
ATPs train and utilize active recovery. That is recovering while doing low intensity exercise. Several studies found that active recovery immediately after exercise encourages recovery and reduces muscle lactate levels faster than complete rest. One study took 13 male athletes and had them complete 2 maximum intensity sprints. Each sprint was separated with either 4 minutes of active recovery which involved cycling at 40% of their VO2 max or passive recovery (no movement). The sprint after active recovery resulted in a significant increase in power output over the passive recovery (1).
ATPs not only utilize active recovery in allowing the participant to have more efficient sprints, but it also more closely represents an in-game environment. The more a player can recover while jogging allows them to be a bigger asset on the field and will be able to stay in the game for longer periods of time.
1. Bogdanis GC, Nevill ME, Lakomy HK, Graham CM, Louis G: Effects of active recovery on power output during repeated maximal sprint cycling. Eur J Appl Physiol Occup Physiol. 1996;74(5):461-9.
Sport Camp ran indoors between January 11 – March 31, 2010. There were three 4-week sessions. Some participants signed up for just a few classes were others signed up for all 3 months. Over the 3 months we gradually progressed from doing simple exercises to heavy plyometrics and agility work. On top of increasing speed, agility and vertical jump, players got accustomed to jumping for a disc over their head. Some participants didn’t do this very well at the start. After Sport Camp multiple participants indicated not only a higher vertical jump but also a more instinctive use of their jumping ability in games.
Each participant was tested in 3 tests.
1) Standing Vertical – measures the power generation and vertical leap ability.
2) T-Agility – measures the ability to run in different directions while constantly facing in the same direction (forwards, back pedal, side step in both directions). This tests foot agility as well as acceleration.
3) 3 Cone – measures the ability to cut in all directions (180 degrees and 90 degree cuts) on both legs.
Standing Vertical – The average increase of all participants was an increase of 0.94 inches. This represents an increase of 4.5% in their vertical leap ability. Calvin Ho led the way with an astonishing increase of 3 inches in just over 1 month. This was possible because an error was found in his jumping mechanics. Calvin paused during the loading phase of his jump, causing him to lose much of the power he generated. Calvin increased his standing vertical from 22.5 inches to 25.5 inches.
T-Agility - The average decrease in time taken to run the T-agility test was 0.58 seconds. This represents a decrease in time of 5.7%. Kirk Brown had the largest decrease in time with an improvement of 1.37 seconds from 10.28 seconds down to 8.91 seconds. When Kirk started he was quite inflexible and his arm movements were not in sync with his leg movements. Through the use of ladders and video analysis, we were able to improve the efficiency in the way Kirk ran which led to the amazing decrease in time.
3 Cone – The average decrease in time taken to run the 3 cone test was 0.44 seconds. This represents a decrease in time of 4.4%. Evan Morgoch had the largest decrease in time with an improvement of 1.38 seconds from 10.45 seconds down to 9.07 seconds. Evan improved his 3 cone time by learning to lean into his cuts. Especially when round corners, Evan really leaned into the corner which allowed him to maintain and keep a high level of speed throughout the test.
Thanks to all my participants. I really enjoyed Sport Camp and look forward to the fall where we can pick up right where we left off.
If you are interested in receiving more sport training either on an individual basis or for your team, please contact me at firstname.lastname@example.org
By Aimee Shen
From the weekend warrior to the competitive athlete, if you stress your body beyond its limits over and over, you will experience a repetitive stress related injury. There are plenty of lower limb repetitive injuries that may arise such as shin splints, knee pain, plantar fasciitis, Achilles tendinitis, just to name a few. Although there could be biomechanical reasons why you may have suffered this repetitive injury, many times a contributing factor is the type of footwear you chose to wear.
An important function of footwear is to dissipate the ground reaction forces from foot-ground impact. Studies have shown that there is a link between repetitive impact loadings of the musculoskeletal system with osteoarthritis and low back pain development (1). Impact forces transmitted through the lower leg during running are estimated at close to two and a half to three times a person’s body weight (2). Interestingly what is stressed the most, are the supporting soft tissues, at close to four times that of walking (2). A part of the prevention of injuries in activities that require running will come from footwear, if the proper type has been selected for your foot type, as it has proven to reduce these forces (3). An improperly selected shoe will increase the amount of undesired forces on the foot and predispose you to injury.
The following is a simplistic explanation on the most basic foot types. This does not replace a detailed biomechanical and gait assessment by a qualified health professional such as a Pedorthist, a Chiropodist, a Podiatrist, or a MD that specializes in podology.
The human foot combines mechanical complexity and structural strength. The foot and ankle contain 26 bones, 33 joints, more than 100 muscles, tendons and ligaments, and a network of blood vessels, nerves, skin, and soft tissue. With all that being said, the anatomical structural make up of the foot can differ from person to person (i.e. how are all these bones, tendons and ligaments put together to form the foot?). Typically, the foot can be categorized into three basic types – flat, neutral, high arch.
A high arch foot (pes cavus) is one where essentially the arch is very exaggerated. Usually a high arched foot is fairly rigid which limits ankle mobility as well. Sometimes the toes are naturally bent in a hammer or claw shape. There is also poor alignment of the heel to the lower limbs in this type of foot as well. In this case, the ankles typically sroll outwards away from the midline of the body. This action is called supination. This type of foot is predisposed to ankle inversion sprains, peroneal tendinitis, Achilles tendinitis, I.T. band syndrome, lateral knee pain, plantar fasciitis.
A neutral foot is one that maintains its arch profile from a non-weightbearing to a weightbearing position. The heel maintains a straight alignment with the lower limb bones, and is perpendicular to the ground.
A flat foot (pes planus) is one that is typically overly flexible and one that does not maintain the same arch height from sitting (non-weightbearing) to standing (weightbearing). Sometimes, the foot appears completely “flat” on the ground with no arch profile and the ankle might be rolled inwards towards the midline of the body, and hence the heel has poor alignment to the lower limb bones. This action is called overpronation. This type of foot is predisposed to posterior tibialis tendinitis (medial ankle pain), plantar fasciitis, shin splints.
The amount of support in a shoe can be demonstrated on a spectrum and the pairing of foot types and shoe types are below.
Low support High Support
|Neutral/cushioning||Neutral-Mild pronation-control/Stability||Moderate-ultimate pronation-control/Stability||Motion Control|
|Usually same colour midsole all through the shoe||A smaller section of the midsole on the medial side has dual density material – usually a light grey colour||A small section of the midsole on the medial side has dual and/or triple density material – usually a dark grey colour.||Usually full soled, larger section of dual and triple density section of the midsole with a large plastic wedge for added stability|
Matching the foot to the shoe:
|Neutral or High arch||Neutral or mild flat foot||Moderate flat foot||Severe flat foot|
As a basic rule, you always do have to start with a solid foundation and that is the footwear. This is a good basis to help you start choosing your footwear correctly. In the long run, it will help with injury prevention and keep you doing the activities you like to do for longer periods. If you have biomechanical issues with your feet, sometimes you will need more support than the footwear alone and may require a custom orthotic – that is when you seek advice from a healthcare professional.
Certified Pedorthist, Kinesiologist, and Exercise Physiologist
Specialized Hons(BA), C.Ped.(C), CSEP-CEP
Aimee is certified through the Pedorthic Association of Canada as a Pedorthist. Her homebase is the Walking Mobility Clinics – Toronto location. (www.walkingmobilityclinics.com) Her interests lie in the biomechanics of the feet and lower limb. She has worked with all levels of athletes, as well as with people with chronic diseases/disorders. She is an avid ultimate player and world traveller. She has relied on orthotics and orthopaedic footwear for her active lifestyle for more than a decade! Feel free to contact her through the above mentioned website.
1. Lafortune, M.A. & Henning, E.M., Cushioning properties of footwear during walking: accelerometer and force platform measurements. Clinical Biomechanics. Aug 1992;7(3):181-184.
2. Perry J. Anatomy and biomechanics of the hindfoot. Clin Orthop. 1983;177:9-15.
3. Rodgers MM. Dynamic foot biomechanics. J Ortho Sports Phys Ther. 1995;21(6):306-316.
Dates and times for this summer’s outdoor bootcamp have been released. Check out the schedule to see which class best suites your lifestyle.
Dates for Sprint Training Camp has been released!
For more information on Spring Training Camp click here.
Get tuned up for tryouts.
We are now pleased to announce that we have a “join with a friend” discount. If you are new to Ultimate Workout, you and your friend will both receive $25 if you sign up together.
Also, for each friend you refer, you will receive $25 towards your next session.
If you sign up before January 10, 2010 you will receive 25% off all packages! You can get classes as low as $8.75 per class! See Pricing for more details.
Gift Certificates are also available. Makes a great gift!
|Particpant||Before Sport Camp||After Sport Camp||Increase after 4 weeks||% change|
|Participants||Before Sport Camp||After Sport Camp||Decrease after 4 weeks||% change|
|Participants||Before Sport Camp||After Sport Camp||Decrease after 4 weeks||% Change|
We are happy to announce the official launch of Ultimate Workout’s website with fitness leader, Norman Lew. It’s been an amazing and fulfilling experience for all those who have helped and participated in our test boot camps to improve our available programs. We hope to continue working hard towards a healthier lifestyle and improved athletics.