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Jun
02

This Week on the DS Blog

By dynamicsolutions


FMS Assessments for Runners

This Tuesday the DS crew will be heading to Pacers running store in Old Town to conduct some FMS assessments on the their Fun Run group. I believe that everyone beginning an exercise program should go through the FMS. But, with runners getting assessed with the FMS is a no-brainer and a real game changer! An efficient gait cycle is the absolute most important issue for endurance athletes, because of the repetition of particular movement patterns involved in their sports. Also, gait cycle limitations and compensations are key for injury prevention.

This will be the first time , I’ve screened a group of this magnitude, so I decided to contact Master RKC and co-creator of the CK-FMS Brett Jones for a little guidance.  There are many variables that factor into good running technique but the three movement patterns that we will be focusing on for these runners  are: Trunk Stability Pushup, Active Straight Leg Raise and Shoulder Mobility.  We are focusing on these movement patterns for the following reasons:

TSPU (Trunk Stability Pushup)- The ability to perform the trunk stability push up requires symmetric trunk stability during a symmetric upper body movement. Most functional activities require the trunk stabilizers to transfer force from the upper body to the lower body and vice versa. If the trunk does not have adequate functioning reflex stabilization during functional activities kinetic energy will leak out of the body. This will lead to poor functional performance and increased potential for injury.

ASLR (Active Straight Leg Raise)- This simple movement pattern not only identifies the active mobility of the flexed hip but the initial and continuous core stability within the pattern as well as the available hip extension of the alternate hip. This is probably the most important of the FMS assessments. The ability to disassociate the lower extremities while maintaining a stable pelvis and core is HUGE! I say its the most important because poor performance during this test can be the result of several factors which can be addressed with the proper corrective exercises and stretches.

Shoulder Mobility- This one here is kryptonite for me! The shoulder mobility screen is another important test where poor performance can be the result of several factors. This test challenges shoulder mobility, scapular stability and T-spine mobility and stability. Basically, a test of postural control and core stability.

Presto… there you have 3 important FMS screens targeting runners!

Information taken from www.functionalmovement.com

Q&A Session with Lacrosse Star Lauren Gray

Dynamic Solutions is excited to have 2-time All-American lacrosse player, Lauren Gray as our camp lacrosse coach this summer .I have watched Lauren interact with young swim athletes on the Mansion House swim team in Alexandria, Va.  Her coaching skills are exactly what we were looking to add to the DS team. We are very fortunate to have an athlete/coach of this caliber working with our kids this summer. This is a great opportunity for young athletes to learn the skills of this game from a player on a top 5 Division 1 program. DON’T MISS OUT!


DG- What was the hardest transition for you going from a two-time All-American player at Bishop Ireton HS to a freshman on a top 5 Division 1 lacrosse program?

LG- The hardest thing for me transitioning from High School to College Lacrosse was adjusting to level of play mentally and physically. Mentally I had to learn what seemed like a whole new game due to the fact I had to think while I was on the field and understanding plays even as a defender. Physically, everyone is good at the Division 1 Level. Most people were just as fast or even faster than you were. Without being in great shape it is extremely hard to accomplish anything at this level.

DG- How do you feel the game of lacrosse has changed in the last few years?

LG- The game of lacrosse, Men and Women’s, has made huge strides especially in the past couple of years. The sport has spread across the country and top players are now coming from all over the world. In addition to this, lacrosse has gained huge publicity, with more games being televised.

Aside from this, the style of lacrosse has also changed. For women’s lacrosse it has become a lot like the Men’s style of play in terms of the pace. With more athletes entering the game you can expect the sport to continue to grow and competition to become more vigorous.

DG- Lacrosse is super popular right now. What attributes do you feel a young lacrosse player should focus on to give them an edge over such fierce competition?

LG- Young lacrosse players should really focus on their speed, foot work, and getting in the best possible shape. Again with competition growing it is key for young athletes to get an early start to get the edge over other players. On top of conditioning, it is also extremely important for young lacrosse players to get a stick in their hands. Stick skills go a long way, especially if a player is capable of playing with both hands.


DG- Last year before you left for college, I had a chance to introduce you to Kettlebell and TRX training. How do you feel these tow training modalities can enhance a young player’s game.

LG- This type of training is great for young athletes because not only are you getting stronger, but you are also getting cardio in at the same time. It is a very efficient way to get a total body workout and help get young players on the right track while leading them away from injury.

DG- Now having a year’s experience of top flight lacrosse under your belt, what are you most excited about sharing with the young athletes attending our Speed and Athletic Camp?

LG- I have previously helped coached the Fort Hunt 15-U Lacrosse Team with Rick Soeffield and have also been a swim coach for Mansion House for the past 6 years. I have tons of experience with younger kids and wouldn’t want to work with any other age level. I am really excited about being able to share with young lacrosse athletes the how to have fun and become an over all better player. I want each athlete to take away the importance of working hard on and off the field. This Speed and Athletic camp allows each individual to get the full experience of being an athlete by working with weights, footwork, agility, and lacrosse itself.

REGISTER FOR DYNAMIC SOLUTIONS SPEED & ATHLETIC DEVELOPMENT CAMP!

Video of the Week

The video of the week is a sample of one of the mobility/stretching circuits I’ll use before working out. I really like these types of circuits, because a lot of the exercises you’ll see are part of the corrective exercises found within the Functional Movement Screen system. As you will see, I am not only getting my core temperature up, but I’m also working on my limitations and compensations that were found when I underwent the FMS assessment!


Food for Thought

It is easy to forget where our food comes from. We go to the grocery store each week and have little or no connection with the the farms that grew the produce or raised the live stock that we eat.  Often the farms we get our food from are many miles away and much of what we eat is delivered to us from other countries! When you consider the carbon footprint we leave it makes sense to purchase food from nearby farmers or farmers markets. Organic local produce tastes much better and has vastly increased nutrient value because it is picked ripe and sold fresh within hours, is grown without the use of herbicides and pesticides and will have a much reduced environmental impact not only because of the shorter distances traveled but also because this action supports local family farms rather than the huge multinational agri-business monopolies that have a terrible environmental record. There are many great farmers markets and organic farms right in our backyard! I have listed a few of them below taken from the Weston A. Price Foundation website. I highly recommend this website for the most up to date information and resources regarding you and your family’s health. Summer is a great time to celebrate all kinds of wonderful fresh produce! Food is a celebration! Have fun preparing food you purchased from your local organic farmer this Summer!

  1. Over The Grass Farm—450 acre diversified farm in The Plains, VA about one hour west of Washington DC. They believe that healthy food comes from healthy soils and happy animals. Their objective is to create connection between the eater, the farmer, and the land. They offer garden produce, grass finished beef and lamb, raw milk through a cow share, eggs, honey, homemade jams and jelly and yarn.
  2. Smith Meadows- All natural, free-range beef, pork, veal, goat, lamb, eggs and pasta. No hormones or antibiotics. Available at various farmers markets in Maryland, DC and Northern Virginia.
  3. Touchstone Farm- Free-range lamb, no artificial or processed feeds, hormones or growth supplements. Check website for delivery areas and seasonal ordering.
  4. Zook’s Organics—Grass-fed organic products. Veal, beef, chickens and eggs, dairy, cheeses, seasonal produce. Delivery to designated places in the Washington and Virginia areas. Contact Hillary Little at farmorders (at) farmorders.com.

P.S.- We are holding an Speed & Athletic Development Open House June 26th at 11:00 am-1:00 pm for parents and athletes who would like to come by the Dynamic Solutions studio for questions and meet our team. This will be a great time to introduce you to our system of working with athletes. Hope to see you there!!

Stay Strong… Kettlebell Strong!!

Categories : Darius' Random Thoughts, Uncategorized

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