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Sprinter Sit Up: This sit up is a very explosive way to train your core as well as work on your running form. When performing this, focus on doing one side entirely then switch. When running, there are 6 phases of the stride and this sit up works on a lot of them. It works on the knee drive which happens after toeing off in the terminal stance. By getting an explosive knee drive, you are able to increase your stride rate which increases speed. With the other leg, focusing on driving the heel into the ground works on the opposite half of the mid-swing. Not only does this part of the swing focus on getting the knee up, but it is also preparation for the opposing leg to perform a swing and drive the knee up as well in the next full swing. As for the crunch, this is a great explosive way to work your core that it usually does not see in traditional exercises. #abdomination #core
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The goal of a performance coach is to improve the overall performance of competitive athletes through strength training and conditioning—which isn’t an easy task. Because every client is different, it is important for trainers to understand the specific goals that each individual hopes to achieve.
At Strength & Performance Training, Inc. (SAPT) located in Fairfax, the clients vary in age range from middle school students who are improving their game to working adults who are striving for better health habits.
For Hunter Hautz, a performance coach at SAPT, his daily routine is conducted with clients in mind. From the food he eats to the circuits he creates, here’s what a typical day for Hautz looks like in Northern Virginia.
On a daily basis, Hautz rises before the sun does to take full advantage of the day ahead. Then, for a brief half-hour, he takes the time to check emails that may have rolled in from the night before.
Training time. For Hautz, this time of day is just as important for him as it is for the individuals he trains.
“I train myself from 6 to 8 a.m., which is a really important aspect of my job that I think a lot of people miss,” says Hautz. “A lot of trainers in this field tend to stop training themselves, but we need to know how these individuals feel every single day, especially with athletes. I need to relate to what they are feeling.”
While he doesn’t skip breakfast, Hautz doesn’t like to eat too much early in the morning.
“I try to put something in my stomach before I train,” says Hautz. “And I am very big on eggs, because that is a go-to item I tell all of our athletes to eat.”
In this hour, the facility is open for adult training and Hautz gets to work with a group of two to four people to meet their individual goals. While strength training is the theme of every circuit, where clients go through a series of exercises to increase muscle strength, the daily routine tends to rotate.
10 a.m.-2:50 p.m.
Half of the clientele at SAPT are young athletes who are in school and cannot train until the late afternoon, giving Hautz a chance to complete some administrative work, ranging from professional development to evaluations for adult clients, and utilize personal time.
“Sometimes I read or listen to podcasts, but I definitely take an hour during this time period to improve my knowledge and ability to work with my clients,” Hautz explains.
For the rest of the day, it’s time to work with the kids, which is often a different experience than training adults.
“You definitely have to talk to them in a different way,” says Hautz. “You really have to help the kids along a little more by motivating them, because they are tired from school or practice. Whereas with the adults, they are there to get their work in for themselves, not because someone is bringing them there.”
Plus, the physical activity is different for the kids too, in that the circuits will include more sprinting and jumping in order to better prepare them for when they get on the field, court or rink.
After cleaning up the facility with other staff members, it’s time for Hautz to head home.
While he typically gets back at 9 p.m., he makes it a goal to be in bed by 10 p.m. to fall asleep and start the day all over again.
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