La Roca Human Performance trainers apply a variety of methods to help athletes achieve their desired results. Individual player training and team training is available.
The following Human Performance Tips were posted on La Roca’s social media pages.
César Botero is a La Roca South coach; he is also a Human Performance Specialist implementing training programs for individuals and teams in the south and Spanish Fork. One of his specialties is creatively integrating the use of a ball while applying science to maximize the athlete’s performance and adaptation.
Overtraining is when your activity level is higher than your recovery level. Too much overloading and too little recovery may result in both physical and psychological symptoms. Common overtraining symptoms: compulsive need to exercise, decreased appetite, depression, headaches, sudden drop in performance, insomnia, moodiness and irritability, lack of energy, loss of enthusiasm, lower immunity.
A Functional Movement Screen is an evaluation tool developed by a team of professionals such as Grey Cook, Lee Burton, etc. This tool is used to first see if there is pain during foundational movements, second to show asymmetries in movement, and third to see if the individual is capable of performing proper movement. To go through a free Functional Movement Screen for yourself or one of your athletes please visit your La Roca FC Human Performance Professional.
Endocrine Fitness, or the fitness level of our body‘s hormone system, is incredibly important to athletes. The endocrine system is how our bodies recover from all of the stress we place on it, and is most active when we are sleeping. Poor endocrine fitness will cause an athlete to get sick easily, suffer from overuse injuries, and have a hard time paying attention. Along with good lifestyle choices, tracking and reaching your maximum potential during workouts and trainings will help increase your endocrine fitness. The endocrine system consists of the hypothalamus, pineal gland, pituitary gland, thyroid gland, thymus gland, adrenal glands, pancreas, testis, ovary glands, and liver.
Massage will help with flexibility and the problems that come from lack of flexibility. Most of us might think of massage as a luxury, but sports massage and deep tissue massage are very different. As athletes become more competitive these types of massage can address areas that are at high risk for injury.
Sleep: Sleep is arguably the most important thing we can do to help our bodies recover and grow. As a general rule one should be getting 7-9 hours of sleep. Additionally it is good practice to have a consistent bed time and awake times.
Anaerobic Power: Speed Endurance can be broken into 2 categories: Anaerobic Power and Lactacid Strength. For outside backs and wing players, Anaerobic Power training can be a great tool. Recommended Anaerobic Power Training: 6-10 runs at 95% speed for a distance of 80-150 meters (or 9-20 seconds of running), with recovery times of 6-10 minutes between runs.
Acceleration Practice these drills for 5 sets of 10 seconds each for improved acceleration: 1. B March with hands behind head and leg lifting at 90 degree angle 2. B Skip with hands behind head and leg lifting at 90 degree angle 3. Arm runs with arms bent 4. Leaning B March against wall with foot planted at 45 degree angle
Speed Endurance is the ability to maintain absolute speed without slowing down. Speed Endurance training involves maintaining maximal velocities for extended periods of time. Training consists of full speed runs of 40-80 meters with a 1-3 minute recovery, and running a total of up to 1200 meters.
SPEED: To produce as much productive force as possible in as little time as possible while working to decrease vertical forces and eliminate lateral forces. Simply put, make sure that all of your movements are helping you go in the direction you want to go.