Hayley Hollander

I use targeted vibration products, or massage guns, for both preparation and recovery. For preparation, I move in and out of different ranges of motion for key areas such as the hips, chest, and calves. For recovery, I focus on static positions with a big muscle belly, breathing, and a vibration level that feels good. If there are any bony areas to massage, I turn the tool sideways to still get the benefits of vibration and recovery without the reverb.
 
Transcript: "Hi, Melanie. I actually use targeted vibration products, or massage guns, for both preparation and recovery. Here are some examples of how I use them for either one. When using it for prepare, I like to move in and out of a dynamic range of motion. So there's different length tension relationships to the targeted muscle that I'm massaging. So here are some examples of my anterior hip, or hip flexor, posterior hip, and hamstring. As you can see, I'm moving in and out of different ranges of motion and I'm going the length of the muscle. Another example would be the chest and adding rotation. Now when I use it for recovery, I like to be in a more static position and pick a muscle with a big muscle belly. Focus on breathing, pick a vibration level or intensity level that feels good for you. You can hold it in one particular spot for as long as you'd like. Here, I'm doing the calves. I'm going to transition to my perenials, or the outer part of my lower leg. If there are any areas that you want to massage that are a little more bony and not a big muscle belly like the forearm, the wrist, or hand, because you've been doing a lot of, for example, racquet sports or grip work, turn the tool sideways so you still get the benefit of vibration and the benefits of recovery, but without the reverb."

To help with tight hip flexors, try going into a half kneeling position and stretching them in three dimensions: up and down, side to side, and rotation. Additionally, you can use a band to create a distraction at the proximal end of the bone of the femur to help release tension on the joint capsule that is supporting the hip flexor.
 
Transcript: "All right, advice for dealing with tight hip flexors. It's one of my favorite things to do is go into a half kneeling position. So this left hip is now an extension, you're going to drive the arms up, as you let your eyes, follow your hands, drive your bubble forward. Now, this is obvious because we're putting some length on that hip flexor which is, you know, up here into the lower lumbar spine. It connects all the way down on that lower femur. So I'm going to create some distance in that soft tissue. However, all muscles and all tissues in the body are three-dimensional. So not only are we going to keep this hip and extension? But one thing I like to do, besides this up and down direction is to stay into a slight extension and go side to side. So now I'm placing that hip flexor and 280 and 8B duction at the hip with extension. So, think of this, the muscle tissue here, it's stretched. Here. But now I'm pulling it right to left, so I'm getting 3D extensibility, the third motion that you should add his rotation. So if your hands at chest height rotate across the front leg, rotate around to the back across the back, I like to do six repetitions in each of those three directions. With smooth controlled Rhythm. Now, the second thing is that not only are we, should you look at the hip flexor, but you should look at the Joint of the hip specifically, the anterior part of the hip. So another added bonus would be to add a distraction where we can use a band place at the proximal, end of the bone of the femur, which means the proximal, just means it's as close to the pelvis, as you can get. Clothes to wear that hip socket is. and then, Release some tension on the band. So you've got the space. I Gap in that joint and then perform those same three directions and not only are you enhancing the hip flexor but you're also enhancing The Joint Capsule, that's around. That is supporting that hip flexor. Hope that helps give them a try. Let me know if you have our questions."

To help with glute activation when running, one can do exercises that involve the hip flexing, abducting, and internally rotating. This conscious effort can help create a subconscious response of turning on the glute muscles.
 
Transcript: "Glute activation when running, well, that can be hard to do because we're bringing a conscious effort to something that should subconsciously happen. When you are running. Instead, there are some exercises you can do to help with glute activation and they can be a conscious task to create a subconscious response of turning on the glute. Now, in order for the glute to turn on the hip needs, Section a deduction and internal rotation. So, if I show you, for example, in order to my right leg, and therefore my hip is now in flexion, but I also know that my hip need a deduction. So if I take that right leg and I step towards the left, I'm getting And then finally if I want I can add internal Rotation by simply reaching the opposite side and my left hand. So think of movement An exercise is where you're getting, flexion a deduction and internal rotation of that hip and you're going to get some food activation."

I would do escalating density training, which involves picking two antagonistic exercises like an upper push and pull and doing them back to back for 10 rep maxes. The goal is to get as many reps as possible in 10 minutes. This can be done with a vertical or horizontal emphasis.
 
Transcript: "Hi Ryan. I love this question. If I Only Had ten minutes a day to build strength, what would I do? And why I would actually do what's called escalating density training. This has a huge Metabolic Effect on the body, but I'm also getting the mechanical stress and building strength. So escalating density training rebt, is where you're going to pick two antagonistic exercises, so think of an upper push and an upper pole, and you do those back to back. You're going to choose a 10 rep, max weight. You perform. Five repetitions continuing to go from upper push up a pole and then the rest is needed between those movements and you can begin to even drop the reps with fatigue. And the goal is to perform as many reps as you can in 10 minutes. So, let's say, if I only attended today, if I chose upper push and a pull on day one, then on day two, I could do. Do lower push and lower pole. And I can continue that kind of escalating density, training throughout the week, giving my upper body arrest on Tuesday. If I started on Monday with the upper body and then lower body on Tuesday, upper body again on Wednesday and I can change those pushing and pulling movements with a vertical or horizontal emphasis. So that's what I will do."

When training 50 meter sprinters, I would prioritize starting strength and speed strength, along with rotational power and stability, to ensure that they can get out of the blocks quickly and move their body weight quickly and powerfully. This should be done over a planned phase of training and implementing different mesocycles for starting strength and speed strength to ensure they are ready for competition.
 
Transcript: "There are many different weight training strategies, you could Implement with 50 meter sprinters, but for sure, I would prioritize to specific qualities in the programming. Number one is starting strength, can you get out of the blocks quickly? Can you overcome your own body's inertia against gravitational force to produce rapid speed. So, starting shrink second quality would be speed strength. Can you utilize your own body weight, and move it quickly and powerfully. So within those two qualities, I would then program for lower. Push lower pole, upper push up or pull. But then also and very fundamentally important is rotational power, and rotational stability, because sprinting, with your arms coming across the body, and Cadence, with alternating legs, and legs is going to produce rotation in the core, and the core needs to be very strong in order to move quickly. Maintain balance, as the foot strikes, the ground, and then you swing the leg back, as well as the opposite Arm coming forward. So you need those movement types and then over a planned phase of training, implementing the different qualities and then depending upon competition time when you can Implement different mesocycles for starting strength, speed strength and then really hit the ground running."

There are many different ways that you can stretch your feet. Consider the AV adduction component of the feet by using toe spacers and expanders, or use your hand and place it between each of the toes. You can also stretch the dorsal aspect of the foot by compressing down with the weight of your hips. Use your own strength to get a rotary component, rotating both directions in pronation and supination. Lastly, tuck your toes and drop your weight to get a stretch on the plantar surface of the foot all the way up to the Achilles and into the calf.
 
Transcript: "Hi, Melanie. The feet are such an important part of human movement and how we absorb and transmit forces across the body. So, this question, are there any good ways to stretch? The feed is really good question. A couple of things we want to consider are all the Motions that are needed in the feet. The foot has 26 bones and 33 joints. So there's many different ways that you can stretch it, first and foremost, we could start with a toe. We're a lot of times when it comes to stretching the feet, you want to be able to consider the AV a deduction component of the feet. There are toe, spacers and expanders that you can wear, but even if you just use your hand and place them between each of the toes and see if you can get, you know, a good grip of those of those toes. You'll feel a stretch within each of the phalanges of the foot. Both the skin, the soft tissues. And even the joint you can work on stretching the dorsal aspect of the foot by simply placing your feet behind you, using the weight of your hips in your body to compress down and get that stretch on the dorsal aspect of the foot. Then when it comes to walking in Gate where the foot needs pronation and supination, you can actually use your own hand, Your Own Strength. And give yourself a rotary component where I'm grabbing my heel, grabbing the top of the foot and I'm rotating and I can go in both directions. So now I'm getting a different type of stretch here doing that with both both of both feet. And then of course, we want to work on the plantar flexion component. So beyond just the dorsal aspect. The plantar surface, I would tuck my toes and I'm practicing putting my weight back and getting that stretch there and then I can come to a standing position, stagger my stance, drop my weight. And I'm also getting the plantar surface of the foot all the way up to the Achilles and into the calf. So those are some different ways that you can stretch the feet. Hopefully that helps for you."