John Sinclair is an experienced sport and training management professional with a bachelors degree in physical education and sport performance, 15 certifications, and 20+ years of coaching experience. He has authored articles, created a programming algorithm, and is a programming consultant. His other achievements include inventing, being a master coach and educator for 7 different companies in the fitness industry, competing and training in 11 different sports, and coaching amateur hockey and baseball.
Hockey requires the most athleticism to play at the highest levels. Transcript: "Hey, great question. What sport requires the multis athleticism? Well, I guess being from Canada. I'm a bit biased, but I guess you could probably guess that I'm going to say hockey, as the most motor skills required to actually play the game in order to play the game at the highest level. You have to be an extraordinary skater and that's not just something anybody can do. So the ability to move at those speeds, check players avoid checks pass I shoot block shots to play with that level of physicality to have to be able to fight to protect yourself. There's no doubt in my mind that hockey, it requires the most athleticism to play at the highest levels."
I think that we should spend more time introducing motor skills for young and professional athletes, as well as introducing cross-training and off-season activities. This will help to develop motor skills, give the body and mind a break, and give athletes something fun to look forward to. Transcript: "Wow, I really like this one. What uncommon or controversial, controversial Fitness, practice. Do I believe to be highly effective? I think over the years and we doing this. I've been coaching that athletes now for over 20 years and almost 25 years and I think there's been a departure From Cross training and doing different types of activities to Aid in your performance and a real big move towards Sports specificity and sport-specific training. And while I think sport-specific training is really, really important. I think that we aren't spending enough time introducing other motor skills for, especially, for young, developing athletes and that we are not spending enough time. Having an off season and having the opportunity to recover from your sport. So when I was growing up, I played 14 different sports in high school, everything was seasonal. So I was active year round. I was training, so to speak year-round. But because I was doing so many sports, I developed a massive amount of motor skills and so I think that's something that we need to spend more time on is developing Motor skills in young athletes and in professional athletes as well teaching, Old Dogs, new tricks still works. So think a little bit more about how we can do some cross training, while we're coaching and introduced different things to give the body a break, give the mind a break and to give our athletes something fun to look forward to"
When the pelvis is out of its neutral alignment it can lead to poor performance and eventually cause an injury. To ensure proper alignment I recommend doing a general warm up then using a foam roller to massage the six important points on the pelvis. After that do a variety of squats and lunges to balance the pelvis before loading or doing dynamic warm-ups. Transcript: "Hi, Jim, that's a great question. What is the most consistent movement or strength? Dysfunction that limits performance? I'm going to look at this and term and answer this in terms of what I see all the time that can eventually lead to an injury and or / / poor performance in their movement, abilities, as well as their strength and that is when the pelvis is out of its optimal position. So we sometimes say out of its neutral alignment and or we have a Function. So you realize this that when the pelvis, it has an up slip and or rotation, then the tensional balance throughout the entire system becomes off. So how we strike the ground when we run is off how I, how my body shifts. Its weight is off. So I'm not going to be as strong because as soon as I try to do something like a squatter, a lunge in my pelvis is is up slipped and rotated on one side and or just rotated opposite of one another. Then the way we receive forces is not very efficient. The hip joint itself is probably not in its instantaneous axis of rotation, the foot and ankle is probably not rotating pronating supinating all at the right times. And of course, that's going to affect all of our motor programs. So one of the things I always do with all the athletes. The first thing they do when they come in, as they do a general warm up just to get some sir. Elation going as I call Global circulation, then we do some local circulation in the form of rub and scrub around the pelvis. We take a foam roller and we wiggle against that and make sure that we line up our pelvis. So we go to Six really important points on the, on the pelvis. We go to the lumbosacral Joint, we go to the sacroiliac joint, we go to the iliofemoral Joint, we go to the pubic symphysis, we go to the greater trochanter, and of course we go to the missing one. on the they say iliofemoral joint. Anyways, those are the places that we go to and make sure we get a good rub and scrub in there and then we do a variety of different squats, body weight, and lunges to make sure that we balance the pelvis out before we ask them to load or to do any of their Dynamic warm-ups."
One thing I'd like two-time Over Tokai to address is the relationship of the pelvis to the knee relative to the toe when squatting. If the knees go past the toe with a neutral pelvis, there can be a lot of shear forces on the patellar tendon and ACL. However, if we drive the hips back at the same time, then there is lots of safety as the responsibility is shared across multiple joints. Transcript: "Hi everyone. What do I think about the news? Over tow guy, awesome, guy. I wish I'd get a chance to meet him someday because I love his energy and I love all that real cool. Things he's doing and helping move the fitness industry Beyond this myth, that uni can't go past your toe. However, there is one thing that I would like him to address on time and I might have just missed it and I'm sorry knees over Tokai, if you did say this and I missed it but it's the relationship of the pelvis to the knee relative to the toe. That is really important. So way back when Back when I was going to school, that was a predominant thing. Is that the knees should not go back past the toll when we're squatting. And I can't even really demonstrated all that well, because I'm a need past the toe kind of guy. But here's what we need to think about is the relationship of the pelvic tilt relative to the knee and the ankle. That's really important. So long time ago in physical therapy, we used to think of trying to stay really neutral here. And we would say that if we bring our knee past your toe, with a pelvis, in this position, that could create a lot of Shear forces in through the patellar tendon. Eden and the ACL true story. But if I drive my hips back at the same time that I am bringing my knees forward, then I have all the safety in the world because I'm sharing that responsibility through lots of different joints. So not only the hip joint but the knee joint in the foot and the ankle joint. So think about it. When we do some of our drills is what is the position of your pelvis relative to the knee and the ankle when you're learning how to squat or other exercises that really demand, that need to go past the toe,"
In the gym, focus on speed lifting weights, fast jumping, throwing, and other athletic skills to generate power. Doing this will create a healthy nervous system, muscular system, and joints to help you in your sport. Transcript: "Hi, Lucas. I'm going to answer this in the simplest way possible. Question is, what are the best exercises in the gym to build power, and explosiveness for freestyler butterfly? Swimming? Anything you do that. Generates power in the gym will complement and improve your sport. So, do we need to train specifically? No, in fact, What we do in the gym, as we want to train variably, we want to generate power in ways that you don't do it in the water. And the reason for that is that creates a healthy nervous system healthy, muscular system, and healthy joints. So we want to tell the brain to generate forces quickly as possible. So speed lifting weights, fast jumping throwing doing Things that teach other athletic skills other than swimming and doing it in a manner that is generating power. That's what we want to do in the gym. Hope that helps"
When weight training for 50 meter sprinters, focus on explosive strength drills, speed-strength drills that emphasize generating power quickly and efficiently. Also allow for long rest times between sets to ensure the nervous system can recover. Transcript: "Great question. Any specific weight training for 50 meter sprinters? Well, because we're talking about specificity then. What we want to do in the weight room is, we want to train at the same level of speed that they trained at in the pool. So everything that we would be doing, would be a lot of explosive strength drills, some speed, strength drills, and really try to emphasize generating as much power as quickly as possible. And how long Can we sustain that power 4 so we can do it mechanically. We could also do it metabolically. So using a different device other than swimming like like the bike. We could do some cycling Sprint's, we can do some running Sprints, just remember that when we're dealing with sprinters that we want to make sure that we are driving their nervous system and their central nervous system to produce high amounts of velocity. But remember that they also need a really long rest. At times. So when we're Olympic weightlifting, sometimes those are rest times can be anywhere from three to five minutes long and same thing. When we're sprinting, we want to give them lots of rest time so that the nervous system can recover from it. So I hope that answers your question. If you have any further details you want to get into. Send me a little video response below."