CourtSense's Fitness Team, Magnus Sports Performance, is offering a new class for young kids 4-6 years old to introduce the basics of multiple sports in an exciting and fun class.
The classes are Saturday and/or Sundays from 11 am -12 pm. Sign-up for 6 Saturday or 6 Sunday classes for $210 (Drop-in Classes are $40).
We are limiting the enrollment to 8 kids with the Magnus Coaches on the turf where the kids will be learning about the skills needed for Baseball, Softball, Hockey, Field Hockey, Football, Soccer, etc, additionally, they will play tons of games, obstacle courses, and have a great time developing coordination, speed, agility, and quickness.
Enroll at the Front Desk Now Classes Start May 7!
Donald Shrump Jr., DC, MS, CSCS
General Manager of Magnus Sports Performance
The tradition of setting New Years Resolutions dates back thousands of years. It started more than 4,000 years ago with the ancient Babylonians celebrating the New Year not in January but in March when the spring harvest came. Centuries later, the ancient Romans practiced similar traditions to celebrate their new year, which also originally started in March.
It wasn’t until around 300 B.C. that the traditions switched to Jan. 1. There really isn’t a direct correlation to the traditions practiced by the Romans and what is now known as the modern New Year’s resolution. Even though New Year’s resolutions have become somewhat of a tradition, are they starting to become less popular?
Success/Failure rates over the first 6 months
According to the USA.gov website, the most popular resolutions are:
Outcomes vs Behaviors
Each item included on the list above all have 1 thing in common: they are all outcomes.
Here is the problem with outcomes…you can’t control them! The world we live in is pretty uncontrollable. Life happens. Let’s take the most popular New Year’s resolution for example, lose weight. You can’t make your body lose 10 lbs. on command. It just isn’t that easy.
You can’t control outcomes but what you can control is the behaviors that lead to the outcome you want. Instead of setting the goal of losing 10 lbs., set a behavior goal of committing to 3 strength training workouts per week or eating protein at each meal.
This year, set behavior resolutions, goals, intentions, (or whatever other word you choose to use) that will move you closer to the outcomes you desire.
Behavior goals are things you can do consistently and regularly.
Behavior goals are small, manageable tasks that are within your control.
Behavior goals are often things that you can do right now, today, or in the near future. They spur action.
It is important when setting behavior goals to be realistic with what you can do. To start, make it too easy, underestimate your capacity to change. Ask yourself, “On a scale of 1-10, how confident am I that I can achieve this goal?” If the answer is not a 9 or a 10, you need to pick a new behavior goal or modify the existing one to get
Complete This Exercise
Take out a piece of paper and write down one outcome you want for 2022.
Below that, choose 1 action that you will commit to this MONTH that will move you closer to that outcome.
Below that, choose 1 action that you will commit to this WEEK that will move you closer to that outcome.
Below that, choose 1 action that you will commit to TODAY that will move you closer to that outcome.
Here’s to a SUCCESSFUL 2022
A new year can signify a new beginning and a chance to start over with a clean slate. But the truth is you don’t need the change of a calendar year to set goals and take action. Check in with yourself or an accountability partner daily, weekly, monthly, or quarterly. Reviewing, reflecting, and re-evaluating your behavior goals is a great way to stay focused.
When you re-frame your goals from outcomes to behaviors YOU become in control. Make a clear decision on what you want for yourself, and begin to cultivate the behaviors that will get you there.
Love and respect yourself enough to know that you are worthy of whatever it is that you want to accomplish and that we at Magnus Sports Performance are here to help you.
If your 2022 goals include getting healthy to get fit, then please reach out to me at email@example.com, so we can set up an initial consultation with one of our coaches.
by Phil Yoss, NSCA-CPT
Do you know whether or not you run optimally?
What about whether or not the running shoes you are wearing are helping or hurting?
Why might the answers to those questions matter to you?
If you are running in a way that is asymmetrical or lopsided you may develop a faulty pattern that could have severe consequences1.
Some issues that can arise include:
Do you want to train seriously? With considerable enough mileage and intensity to improve your fitness? Do you want to finish your season with a litany of personal records? If you answered yes to these questions then I can help.
At Magnus Sports Performance we have a simple process of:
This can be done with us here in as little as one single session with myself or one of our other qualified experts.
In their 2018 paper on running efficiency Beck et al stated "unimpaired individuals likely optimize distance-running performance by using symmetric step times and overall symmetric biomechanics."2
We would begin by gathering information about your current training regimen, training age, and absolute ability at the distances you specialize.
Then we would begin our testing on our integrated optical technology treadmill system.
The test will be able to tell us if you have any unnoticed deficiencies and asymmetries in your running form.
It will analyze such things as:
Then we will use this data to recommend changes in stretching or strength training protocols that can lead to fixing the issues that are identified. A well rounded program designed by us can bring you out of asymmetrical step by stretching the tight muscles and strengthening the weak muscles.
For example it may be seen that there is an asymmetry caused by a drop in your hips during your stride. The drop in your hip can result in higher stress being brought to one side. This may cause many of the involved muscles to become overused thus increasing the chance of damage and injury. Correcting the stride may be a possible route to lower the chances of developing IT band syndrome3. We might also recommend some simple exercises to strengthen them to ward off the potential injury as well in this situation4.
People have been able to recognize the uneven gait in a video of a simulated example of a runner5, but it can be much harder to recognize it in ourselves. Even if you are able to confidently pin down and assure yourself that you have an uneven gait, what is there to do next?
If you come to work with us you will be able to utilize our state of the art technology in conjunction with our trained experts to retrain and ensure your gait is the safest and most efficient version of running it can be. Our methods of gait retraining have been shown to work in a variety of settings 6,7. Biofeedback methods while running might include displaying “faster” or “slower” to cue a given foot to meet the speed of the other or displaying green when the strides are within acceptable asymmetry bounds and red when one deviates are just two of the possible stride retraining methods employed here.
If you take your training, progress and success seriously this is exactly the sort of thing that might give you the edge to get ahead.
Get ahead of your opponents and get ahead of where you might be without this.
FIRST 10 PEOPLE TO RESPOND GET A FREE EVALUATION AND REPORT ($125 VALUE)
Take control of your running, enhance your training and feel better all while achieving what you might never have believed possible. Contact me here at Phil.firstname.lastname@example.org to book your running evaluation today.
(1)Zifchock, R. A., Davis, I., Higginson, J., McCaw, S., & Royer, T. (2008). Side-to-side differences in overuse running injury susceptibility: a retrospective study. Human movement science, 27(6), 888–902. https://doi.org/10.1016/j.humov.2008.03.007
(2)Beck, O. N., Azua, E. N., & Grabowski, A. M. (2018). Step time asymmetry increases metabolic energy expenditure during running. European journal of applied physiology, 118(10), 2147–2154. https://doi.org/10.1007/s00421-018-3939-3
(3)Noehren, Brian et al. Clinical Biomechanics, Volume 22, Issue 9, 951 - 956
(4)Fredericson, M., Cookingham, C. L., Chaudhari, A. M., Dowdell, B. C., Oestreicher, N., & Sahrmann, S. A. (2000). Hip abductor weakness in distance runners with iliotibial band syndrome. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 10(3), 169–175. https://doi.org/10.1097/00042752-200007000-00004
(5)Handžić, I., & Reed, K. B. (2015). Perception of gait patterns that deviate from normal and symmetric biped locomotion. Frontiers in psychology, 6, 199. https://doi.org/10.3389/fpsyg.2015.00199
(6)Martínez-Gramage, J., Albiach, J. P., Moltó, I. N., Amer-Cuenca, J. J., Huesa Moreno, V., & Segura-Ortí, E. (2020). A Random Forest Machine Learning Framework to Reduce Running Injuries in Young Triathletes. Sensors (Basel, Switzerland), 20(21), 6388. https://doi.org/10.3390/s20216388
(7)Agresta, C., & Brown, A. (2015). Gait Retraining for Injured and Healthy Runners Using Augmented Feedback: A Systematic Literature Review. The Journal of orthopaedic and sports physical therapy, 45(8), 576–584. https://doi.org/10.2519/jospt.2015.5823
By Phil Yoss
One of the very common measurements we use to quantify the level of someone's cardiovascular fitness is the VO2 max. This is the measure of maximum oxygen consumption that is derived from a bout of incrementally intense exercise(1). When thinking about how to improve in sports one common idea is to just get in better shape cardiovascularly. This applies both to endurance sports and fast-paced, intense sports. There are of course many other aspects to sports performance than cardiovascular fitness. It should be one of the foundations of most sports programs to include focus on athletes cardiovascular fitness.
The most valid and reliable way for us to do this would be in the laboratory setting. Performing a vo2 max test via incremental intensities on a motorized treadmill is the recommended method for tennis players(2). Doing this test with the accompanying metabolic cart is a very involved process. It requires trained professionals and specialized equipment. While it is a very valid measure of vo2 max it is not practical to expect each athlete to get a test of this sort.
So how can we practically figure out someone’s VO2 max without bringing them into a lab to test them? There are various practical ways of estimating an athletes current Vo2 max. Some of them are general and some are more specific. One of these tests which has been shown to be reliable and specific to tennis play is the 30-15 intermittent fitness test(3). Another which could be utilized for tennis fitness testing is the Yo Yo intermittent fitness test(4). These tests are very specific to tennis play, but not completely practical as they must be administered one on one with an athlete and coach. One test that is commonly used in sports for its ability to be administered with minimal equipment and in groups is the multistage shuttle test or beep test. This test has been found to be acceptable valid given its convenience and correlation to direct measurements(5,6). Since administering the beep test can be done practically and simply in groups of athletes it is one of our go to tests here at CourtSense.
Results from these tests, whether general or specific, can do many things for us. They can tell us where someone is at with their fitness. They can also help us determine proper paces for running in sport and conditioning practice(3).
Here you can see a table of potential results for various player levels on the beep tests and the corresponding meaning of those results.
So once we have the information obtained through one of these tests what can we do with it. As described above, it can help us determine training paces. This information can also help us determine where the athlete stands in relation to their cohort of age and sport performance level(7). This will then tell us whether increasing fitness should be a priority or whether it can be put on the back burner.