Chantilly, VA

Chantilly, VA
The nZone

14550 Lee Road – Chantilly, VA 20151

Questions? Contact Aaron Kildea
akildea@trueap.com

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#MobilityMonday 90/90 Hip Stretch (HIP FLEXOR ST

#MobilityMonday

90/90 Hip Stretch (HIP FLEXOR STRETCH)

The reason this is called a 90/90 is that we externally rotate one hip and internally rotate the other hip. Your legs will end up in a 90-degree bend. To check your position, align your hip, knee, and shoulder. The major front leg points of contact are your knee and your ankle. Try and obtain good posture. This could be an exercise in itself for you if you have bad hip mobility. To progress, keep your chest high and hover over your knees. Don't force yourself past a comfortable range. Hold for 5 seconds, release, and repeat. Perform this movement slow. Tempo should be nice and slow, find your end range, and then apply a little bit more pressure, hold for 5 seconds, and come out of it. Make sure to not hold your breath.

#Repost @josh_daniels_trueap
• • • • • •
True Athlete Performance

Half of what makes the best players doesn’t happen on the court. It’s discipline, commitment & toughness. It's nutrition, hydration, sleep, the weight room. Good habits = big improvements. Morgan your results speak for themselves... down 25 lbs, increased max strength numbers and vertical jump, and primed for a successful HS & club season 💪

#FastFriday The ability to decelerate efficientl

#FastFriday

The ability to decelerate efficiently is critical for optimal performance and safety when changing direction. Many injuries are sustained in the deceleration phase of movement as we are unable to adequately control the amount of momentum and force we created in the preceding motions. This is comparable to having a car with a large engine and a driver with a lead foot, but the vehicle with very bad brakes. ⁣⁣⁣
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In the video are three simple deceleration drills to practice slowing down in a short space and various body angles. All of these serve preparatory drills for future change of direction movements and drills.

#WarmUpWednesday The goal of movement prep or wa

#WarmUpWednesday

The goal of movement prep or warm-up is to be prepared. It is not to be "warm".

Movement prep is the first 10-15 minutes of each and every workout with TrueAP. It's composed of 4 main componets.

-glute/hip activation
-dynamic mobility
-movement skills
-neural activation/rapid response

Here's a exercise in each component to add to your movement prep today!

#Repost @josh_daniels_trueap
• • • • • •
True Athlete Performance

Single Leg Snap Down Progression!

All three movements challenge athletes ability to decelerate. The focus is how fast can the athlete send their hips back and down to decelerate.
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1. Single Leg Snap Down: Beginner friendly exercise to have athlete understand how to properly lower their Center of Mass while showing Body Control

2. Hops into Single Leg Hold: This exercise is little more dynamic with the hops challenging athletes ability to decelerate and show control

3. Single Leg Tuck Jump to Hold: This is for more advanced athletes who are able to quickly drive their knee up and then land with that same leg

A little progress each day adds up to big results.

A little progress each day adds up to big results.

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