Sledge Hammer

7/27/2019 Sledge Hammer

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Alpha Dog Sports

250 Prairie Center Drive (95

Eden Prairie, MN 55344 info@alphadog

To run faster with any efciency it is important to do warm-up

movements. It is something that you must do before each training

session. The warm-up is pre-activity movements that have a very

specic objective of preparing the body for the demand of the training

session to come. Warm-up is the bridge from the normal daily activity

o the training session. Based on scientic research, the warm-up is

designed to boost body temperature, increase blood ow to working

muscles, activate muscle groups, stimulate the nervous system and

enhance joint mobility. Performing the warm-up correctly prepareshe athlete for success while decreasing the potential for injury when

doing explosive running activities.

PERFORMANCE ENHANCEMENT

The physiological responses elicited by warm-up activity not only

prepare the body for movement, but also carry out signicant

unctions in enhancing the athletic performance to follow. One

response to warm-up is the elevation of core body temperature. This

rise in temperature should be exhibited by a mild perspiration. From

a performance aspect, an increased range of motion in the muscles,

endons and ligaments allows for improvements in movement

mechanics as well as force production.

In addition to core body temperature, the temperature of working

muscles also increases as a response to warm-up. Compared to cold

muscles, a warm muscle contracts with more force and relaxes in

a shorter amount of time. The ability of muscles to contract more

orcefully and relax more quickly enhances both strength and speed

during training or competition. Another goal of warm-up is to increaseoxygen delivery to working muscles via increased blood ow.

proper warm-up utilizes movements that progress from simple

o complex. As a warm-up becomes more physically and mentally

demanding, the muscular and neuromuscular systems are provided

he opportunity to gradually reach training intensity without under

orking or over-fatiguing the athlete. When a warm-up contains

challenging and unique movements, the neuromuscular system

is activated and progressively reaches a peak arousal level at the

onset of training or competition. Performance is further enhanced by

warm-up when the movements being utilized duplicate or are sim

to those learned or practiced in prior training sessions. In this scena

valuable motor skills are rehearsed while serving as a warm-up.

INJURY PREVENTION

While there are various intrinsic and extrinsic factors that contribu

to sport-related injury, proper warm-up can considerably reduce t

chance of injury. A well planned out warm-up activity can resultincreased range of motion. The goal of any exercise program shou

be to aid in injury prevention.

ACTIVE DYNAMIC WARM-UP

Active dynamic warm-up consists of multi-joint, multi-mus

movements that are functional, similar to sport movements a

extend the dynamic range of motion of joints. Warm-up patter

contribute to improved balance, coordination, concentration lev

and prepares exibility and mobility necessary to perform sport ski

When compared to static stretching, dynamic warm-up appears

be a more appropriate method for performance training preparatio

Static stretching is the most basic form of stretching. Static stretchiis a slow, controlled type of stretch that involves no bouncy or ballis

tight movements. The stretch is held for anywhere between ve a

30 seconds. Research has shown that static stretching can redu

strength and power by as much as 20% per training session.

The warm-up prior to a training session or sports activity or ga

is a key component to improving performance. Once muscles a

warmed-up properly the athlete can now focus on moving mo

efciently at a much higher level. A properly warmed-up mus

correlates to a more explosive and faster athlete.

an at ete executes a statc stretc ngout ne an t en attempts a maxma vert caump, c ances are t ey wou ump e owt e r norma or opt ma per ormance.

WARM-UP TO SPEED UP

PREPARING THE BODY FOR THE DEMANDS OF TRAININllan Johnson, MS, CSCS, MSCC

Sports Performance Director, Velocity Sports Performance

1

SAMPLE DYNAMIC WARM-UP DRILLS

Jumping Jacks 1 x 15

Run In Place..............................15 seconds

Walking Knee Hugs ................1 x 10 yds.

Skip Forward .............................1 x 10 yds.

Straight Leg March ................ 1 x 10 yds.

Forward Lunge Walking 1 x 10 yds.

Shufe Right 1 x 10 y

Shufe Left ...............1 x 10 y

Backpedal Run .......1 x 10 yd

arioca Right ...........1 x 10 yd

arioca Left............... 1 x 10 y


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Sledgehammer work is nothing new in the strength training world.

It has been used by combat athletes for years to develop punching

power. However, only recently strength and conditioning coaches

have started to integrate this intense training with athletes of

multiple sports. These coaches have begun to realize the many

benets of sledgehammer training, including increased grip and

orearm strength, improved torso strength, enhanced coordination

and greater explosive power.

n additional advantage is that sledgehammer training is inexpensive

o initiate. Simply take a trip to your local hardware store and buy a

sledgehammer, making sure to start small. It is better to have a lighter

sledge so that your athletes can generate a greater amount of force.

Locate a tire store to obtain an old tire, usually for free. We use our

large 500 lb tractor tire, but something that big is not necessary.

There are many techniques used to swing the hammer. Regardless of

hich method is used, sledgehammer work must be explosive! Here

are the most popular swings:

. DIAGONAL SLAMS

Start with an slightly offset base and swing the hammer from yourright side. Strike the tire in front of your body. Repeat from the left

side. Diagonal slams are great for developing strength, explosion, and

coordination in your weak side.

.

Start with your feet square to the tire. Bring the sledgehammer

straight over your head and explode it down into the tire. Reset the

hammer by bringing it back on the same path as the swing.

3. ROTATIONAL SLAMS

These can be accomplished by standing a larger tire upright or

astening a small tire to a wall. Stand perpendicular to the tire and

swing the hammer like a baseball bat. Strike the tire on the at areaand repeat from both sides. This will help develop coordination and

strength on both sides of the body.

ach style of swing can also be done with one hand to increase difculty.

successful sledgehammer training program should also include

deceleration work. In this form, start each movement as described

above, exploding as if to hit the tire. As the hammer passes the

halfway portion of the movement, decelerate the motion and attempt

2

SLEDGEHAMMER TRAINING BASICS

POWERFUL, INEXPENSIVE AND FUN!Joe Hashey, CSCS

Continued on page 3 One-Hand Diagonal Slam

Diagonal Slam


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ALPHA DOG SPORTS ADVISORY BOARD

CHRIS CARLISLEHead Strength & Conditioning Coach

University of Southern California

MICKEY MAROTTIDirector of Strength & Conditioning

University of Florida

TOM MOFFITTHead Strength & Conditioning Coach

Louisiana State University

JOHNNY LONGHead Strength & Conditioning Coach

University of Tennessee

USC TROJANS LSU TIGERS UT VOLS FLORIDA GATORS

o stop the hammer before it hits the tire. Deceleration swings build

coordination, develop synergist and antagonist strength, improve

dynamic grip power and strengthen the rotator cuffs.

For those who are unfamiliar with Tabata conditioning, it is a type

of training that involves 20 seconds of work followed by 10 seconds

of rest. In the above example, the athlete would diagonally slam the

ire as many times as he could in 20 seconds from his right side. Then

he would rest for 10 seconds before swinging from the left side.

The training would continue for four consecutive minutes. This is a

good way to condition the athletes type II muscle bers by using an

explosive activity. Tabata training can be used with overhead and

rotational slams as well. Also, for many athletes it is much more fun

orm of cardio than running!

In conclusion, sledgehammer training is a great activity with numerous

benets. It can strengthen the rotator cuffs of your baseball players,

increase shot speed for your hockey and lacrosse players, act as a fun

ay for your offensive linemen to condition, etc, etc!

SAMPLE SLEDGEHAMMER ROUTINEThis is a larger routine and can be shortened to add to the end of a workout.

2 x 10 One Hand Diagonal Slams

2 x 10 Two Hand Overhead Slams

2 x 8 Overhead and Diagonal Deceleration Slams

2 x 10 Rotational Slams

2 x 8 Rotational Deceleration Slams

4 minute Diagonal Slam Tabata Sledgehammer Conditioning

Be creative in how you use sledgehammer

training to suit the individualized needsof your athletes

Overhead Slam

Rotational Slam

Sledgehammer - Continued from page 2


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4

In todays world of functional training, commercialized core training

actics, innovative program design schemes and a multitude of

resistance training implements such as kettle bells, sandbags, balls

and bands; there lies a variable often overlooked and many times

under-utilized within these parameters that can add new stimulus

o your program. Unilateral training is often used within programs.

Sometimes incorporated for the purpose of variety, sometimes

utilized for sport specic means, but probably under-emphasized

in its actual functional trainability. Part one of this article will discuss

he implications of unilateral training, the factors and variables thatcan be assessed to better recognize and adjust your current program

o address asymmetries, deciencies and any other compensation

actors seen in training and play.

In sports such as hockey, basketball, boxing and soccer lies a high level

of bilateral demands. Likewise sports such as tennis, golf and baseball

avor a more unilateral dominant pattern. The unilateral, bilateral,

dominant and non-dominant variables refer to the use of arms, legs,

eyes, ears, etc. in athletics and how we as strength and conditioning

professionals can account for many deciencies and trainable

characteristics within these variables to enhance our programs.

ithin these variables there are congruency comparisons that equate

very closely to specic sports such as baseball and gymnastics.

Congruency factors are classied by an athletes preference with

hand, eye, leg and even ear dominance and which of these the athlete

end to use when cued or asked to perform tasks. For example, an

athlete that is clearly congruent tends to display a consistent right

or left preference to all variables (hand, eye, etc). Likewise if an

athlete displays cross-congruency they will display a mixture of

preferences. This would mean that an athlete may by dominant with

heir left eye yet be predominantly right handed. How these relate to

sport relevance is where these characteristics begin to shape up.

The hands and feet are both motor dominant characteristics, meaning

hat you have awareness not only to each independently but also

hich appendage is dominant when compared to the other. However

your eyes are sensory organs and have no conscious proprioception.

In short, you do not see the world from the left or right eye as you

consciously discern between your right and left hand. During the

maturational and developmental stages of life, coordination in

he body is determinate upon such factors as vestibular (inner ear)

UNILATERAL TRAINING:

IMPLICATIONS & APPLICATIONSJoel Raether

ssistant Strength & Conditioning Coach, University of Denver

function, visual and kinesthetic cues, bone and connective tissu

and also muscle stability factors. All of these coordinative variab

establish awareness in and around the body, especially as it perta

to how we interpret and process information. For instance, in baseb

a batter must be able to use the eyes to see a pitched ball, interp

how quickly the ball is moving and the path the ball is traveling a

approaches. In this short time the athlete must decide if this pit

will be within the strike zone and if so, attempt to use the han

arms and body to initiate contacting the ball with their bat. This i

very complex and difcultly orchestrated level of coordination aawareness that athlete must possess in order to be successful.

There are seven levels of awareness that are inuenced and control

by different parts of the body. The seven awareness variables

described by Gambetta in Training and Conditioning include: spat

rhythmic, directional, vestibular, temporal, auditory and tact

Spatial awareness refers to the orientation of objects in space as w

as our body. Rhythmic awareness is the ability to make repetit

movements that result in balanced movement. The ability to disce

size and laterality (L/R) (Up/Down) is how directional awareness

described. Vestibular awareness aids the body in maintaining balan

and body positioning. The timing system of the body is referred to

temporal awareness. Temporal awareness is (more plainly) how

judge things around us are moving, how quickly and how long (from

time perspective) an object may be away from us. This is much like t

baseball scenario where the athlete must interpret how quickly the

Continued on page 5

Unilateral training is often overlooked andmany times under-utilized, but can addnew stimulus to your program.

Team Packs are available for all teams and sizes.

Visit AlphaDogSports.com for more information.


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Unilateral Training - Continued from page 4

ball is approaching them. The remaining two awareness factors are

he auditory and tactile components such as sound, touch and feel.

ith all of the aforementioned factors how does information equate

o athletic performance? It is no secret that the most elite levels of

athletes in a respective sport usually display the highest levels of

balance, coordination, vision and reactability. To take this a step

urther Wilson and Falkel in Sports Vision demonstrated that twenty

percent of the optic nerve goes to the brain center and regulates

balance. This is an example of internal processing of external

information. Below is a ow chart that begins to develop a picture

of how the body utilizes stimuli and processes information in an

attempt to coordinate movement.

The awareness factors should be taught through the maturation

stages of life. For example, balance is best developed at ages 10-11 for

boys and 9-12 for girls (Gambetta. Tr. & Cond). The approach to this

should follow a pattern of non-structured activity then progressing

o more focused activities. The highest level of prociency should be

sport specic activity. By implicating this type of approach one would

suggest that the ability to process stimuli and in turn generate the

correct type of movement or reaction within a given amount of time

ould increase greatly and warrant higher levels of skill acquisition

and/or athletic potential.

With this in mind, motor development and neural factors becom

very important parts of this discussion. Coordination, agility amobility with regard to spatial positioning and static and dynam

temporal movements are directly related. A logical sequence

motor unit ring must be present to produce the most effect

forces necessary for proper technique (Haywood, Getchel, 200

Within this realm of coordination and proper technique, the subject

rate coding, recruitment and synchronization of motor units often

a determining factor. However, one factor that becomes paramou

when discussing unilateral training and incorporating these princip

is the concept of bilateral decits. If an athlete simultaneously exe

maximal force with two extremities, the force for each is lower tha

is in unilateral force development (Sc. & Pr. of Strength Tr.). Basica

speaking a bilateral decit is where one extremity displays a high

level of strength and coordination than the other. Fleck and Kraemstated that this decit may range anywhere from 3-25%. Repeat

ANOVA revealed that independent unilateral exertions elicit

signicantly higher forces than simultaneous bilateral exertions (Vi

Hinrichs. 1997). This really begins to paint a very compelling argume

for unilateral training and addressing non-dominant asymmetries

If the amount of force exerted by a unilateral exertion exceeds that

similar bilateral movement, it seems plausible that the non-domina

side should benet greatly from this type of training.

Figure 1: Balance Control System: NueroCom Inter. Internal processing of external information

Kinetic Chain: Compensations - www.onbalance.com/clinical_info/balancecontrol.aspx

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Sledge Hammer