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.
To answer your question, it depends on the type of “tightness” you’re feeling. If the hip flexor is chronically shortened and there is difficulty getting extensibility, then stretching can help. If the tension is too much and the tissue is locked into an extended position, then compressing the tissue with a foam roller while moving through some hamstring curls, side to side swings, and rotations can help relieve the tension. Transcript: "Hi Ed, I'm going to answer your question with a question. How do you know they're tight? So is the Sensation that you're getting tight or is the application of the movements that you're doing showing that they're tight? Because the question might be is a tight, which means is the tissue chronically shortened and you have a hard time getting extensibility or extension in the hip or is it that the tension you're feeling is actually tautness? Perhaps that tension? Is that your sense sensing is? The tissue is too long and it's kind of locked into an extended position. Well, it's an easy answer for you if you have if it is tight and you have a hard time getting extensibility, try to stretch it. Okay. So there's lots of different ways. You can stretch, the hip flexor, our good friend, Haley Hollander, showed an amazing way of how to stretch the hip flexor shoes. Another expert on here. Make sure you go watch her answer. The other way you could do it is if the tissue is too taut and it's actually got Got some too much tension in it and it's locked into that position. Then we need to compress it so really easy way that we can compress it as we take a foam roller, we put it on the ground and I'm going to do kind of a similar idea that Hailey did but I'm going to do it in a little bit different way so I have to compress the tissue and then I'm going to take my heel Through a little bit of a hamstring curl, so I'm taking that tissue and creating movement while pinning and compressing that tissue. Then I'm going to swing it side to side. While it's compressed, then I'm going to create some rotation. So I'm going to rotate my whole body on that hip flexor. Right now, I'm just kind of on the top of the quadricep, which also Needs to get work done. And so there's three different ways that you could approach tautness in that tissue,"
Eating a healthy diet and taking a multivitamin should be enough to support muscle growth, but there are supplements that can be used to help increase performance. These include caffeine, beta-alanine, an amino acid complex, creatine, electrolytes, and B vitamins. Transcript: "Hey, Phoenix, thanks for the question. Does the data support muscle growth when taking supplements or as a healthy diet multivitamin enough? Generally? If you're eating really healthy diet and taking a multivitamin, that should be enough. But there are some supplements, you can take that you can't get enough of food to really put it in the body and help it with performance. So, couple of them here is like five, six of them that you could go with caffeine caffeine is used to increase neurotransmitters. So anywhere in the name of three to six milligrams. A per kg is probably good for you. Right before a workout, that will help increase some neurotransmitter activity beta-alanine that's used to buffer, hydrogen ions, and then, as also shown to increase carnosine in the muscle itself. So about four to six grams per day of that you'll get an amino acid complex. So if you've had amino acids before, that's a really important one because those are the building blocks of life. So having those available, look for something with a high concentration of leucine creatine is like the Super Supplement, right? It's been around for quite a while back in the days when I was first training and University. So Creighton is a supplement will help you build a teepee stores which is the molecule of energy. So the more that you have in your system, the more you can readily replete those substrate so you can get higher levels of performance, maybe get a few more reps out and then we got electrolytes mile. You're late supplement that I recommend is called drip drop. You find it on Amazon, I'll put a link in here so you can find where to get a drip drop. That's my favorite electrolyte, I'm down here in South Florida, sweat a lot. So you need electrolytes supplement to help with your performance and then, of course, B vitamins, you know, B vitamins, if you have any not a lot of B vitamins or you're suffering from not taking some B vitamins, then that's going to affect your the efficiency of your metabolic. Pathways. So I hope that's a kind of well-rounded group of supplements that you can use. My favorite source of B12, is Alberta beef right there. Go get some"Drip drop electrolyte
If I had 10 minutes each day to build strength, I would pick a different type of strength training every day. On one day I might do Agile strength with kettlebells or the Viper Pro, while on another day I might do deadstrength such as deadlifts, and on another day I might do odd-position strength involving pushing and moving a heavy object into an odd position. On other days I might do relative strength like push-ups, sit-ups, pull-ups and squats; max strength by picking up heavy objects; and strength endurance by doing conditioning-related activities such as pushing a sled around. Transcript: "Hey Ryan. If I Only Had ten minutes each day to build strength, what would I do? And why is a cool question. I think what I would do is every day because I'm such a big variability guy every day. I would pick a different type of strength training to do if I was only doing it for 10 minutes. So on day one of my do Agile strength, that's the ability to keep momentum alive. So for example, example might be a kettlebell swing or it might be a pendulum. With the Viper Pro. So I move in side to side and I'm trying to keep momentum alive. The second day, I might do some dead strength, right? Picking things up from a dead position such as a deadlift. I might do that for 10 minutes, the third day, I might do some odd position strength. So I might have to move an object into an odd position. So, for example, with the Viper Pro, I might have myself going and having to push and move this fight. For Pro in a really weird position and have to hold and maintain that strength so that I'm long under load. So that might be what I do on day three, day four, I might do maybe some relative strength, push-ups sit-ups, pull-ups body weight, squats, single leg squats, things like that on day, 5 of my do some max strength, try to pick up, some really heavy objects, have to push some really heavy objects and day 6. I It do some strength endurance so that might be some conditioning related things. Maybe push a sled around, so you can get a lot of strength benefits from training over a short period of time, but I wouldn't want to limit myself to only one type of strength training. I'd want to be able to enhance my ability to be strong in a variety of different ways."
In order to increase explosiveness in basketball, you need strong and elastic muscles, resilient and stiff connective tissue, and a responsive nervous system. Plyometrics, jumps, throws, bounding, and jab steps are all great drills to help increase explosiveness. Transcript: "How can you increase explosiveness in basketball? This is an amazing question. Gabby, thank you for asking it explosiveness. Really, if I was to think about a way to describe it, I think it's a sudden and abrupt yet violent expression of force. So what makes it different from Speed and Agility is just how quickly it happens. And so really when we're talking about basketball it has to do with your relationship with the ground. So if Could think of an analogy for this if we wanted to be more explosive in basketball, in order to take off to get to the hoop or in order to take off to get a layup or a dunk, I have to have a violent explosive interaction with the ground so my foot has to hit the ground real hard to drive me vertical, okay. And so if we could think of an analogy of it, it might be that your, the ground is a nail and your foot is a hammer. That's how Hard. We want to drive into the ground. Now, in order to do that, we have to have three prerequisites from a body-wide standpoint, in order to make sure that we are healthy to be able to train in this fashion. Number one, we need very elastic and strong muscles. So we need to be able to be able to produce that force in order to produce it quickly and explosively. So strength training is going to be really important for you. The second thing we're going to need is very resilient and stiff connective tissue. And what I mean by stiff is that that tissue upon contact, that's tissue needs to be very stiff right at the point of impact so that we can store that potential energy to be able to get the outcome that we're looking for. And the last thing that we're going to need is a very responsive finely-tuned nervous system. We practice all these threat things through plyometrics. Through jumps through throws, bounding jab steps, all those types of drills are going to be really important for you. So I hope that answers your question. Reach back out if you need more clarification,"
Jump rope training is beneficial for swimmers as it teaches the body to interact with a different medium, improves rhythm and timing, and can be used as offseason conditioning or cross-training. Transcript: "Alright, so here's a good question. What do you think about jump rope training for the swimmer? Well what I like about it is it against them to interact with the ground which is different from the medium that they're usually in. So we can prepare the body by having them interact with the ground in lots of ways and teach the body. To have to interact with a different medium. So not only is it improving Rhythm and timing and coordination but it's also getting them to interact with the ground so that's what I liked about it. Let me know what you think. You can use it for Preparation, use it as offseason conditioning, you could use it as a cross training method, whatever you want to play with, do it, but I highly recommend doing this for your swimmers."
Foam rolling stretching and massage can be important for injury prevention. They should be used as part of movement prep, post-training recovery and before bed to help facilitate a good night's sleep. Transcript: "Hey Jonas, thanks for the question. How important is foam rolling stretching massage and similar tools for injury prevention and how often should I use them? All right, so this is something I include in all of our movement prep and in all of our movement recovery or recovery from sport. So Paul did an excellent job of explaining the mechanism behind it. On you talk a little bit about when we use them and so for me, our prep, usually starts with a global circulation. So we Something that's going to be circulate fluids from a global standpoint. So think the whole body is as a whole then we go someplace a little bit more local. It might be specifically to a joint, a particular joint that I'm going to use in that training session and or in that sport primarily, I usually always go to the pelvis first. So I we do massage of and around the pelvis with a foam roller, or a technique called Osteo, fascial technique, which is brought to our good friend by the name of Ian, O'Dwyer out of Australia, So we do Osteo fascial technique to lubricate and create circulation changes and dynamic fluid changes in the body. And then from there, we use any other tools that help us access areas that we maybe can get to with a foam roller. So that becomes part of the circulation, part of the warm up. And it doesn't, that's not where the warm up ends, that's just where the warm-up starts. In terms of recovery. We want to restore and normalize the I'm after the training effect. So generally speaking, we don't do too much static stretching immediately upon the training session itself because our fight or flight response is still kind of high. So we would Reserve that for maybe an hour or so. After we might do some static stretching to help create the tensional balance back into the tissues based on the stresses that we provided it from us, moving around on the earth and on in whatever surface that we're playing on. So that's how How I do it and then we all do some gentle massage, usually, before bed to help again, create another hydration effect and circulatory effect. So that I'm setting my body up for a good night sleep."