Dr. Yessis Sports Training Blog

To strengthen the knees most players do squats and leg extension exercises. When done correctly, squats are a great exercise for the knees and for all-around movement on the court or field.

Leg extensions, done on a leg extension machine, however, may create additional knee problems. The reason for this is that when you do the exercise on a machine your thigh is stationary and when you straighten the leg against resistance, high compression forces are built up in the knee. Over time they can damage the support tissues of the knee. Read more… »

A new and improved model of the Glute-Ham-Back Machine is now available. It was developed by Dr. Michael Yessis and is similar to the original Glute Ham machine, also created by Dr. Yessis back in the 1980s. Since that time many companies have copied the original design, but they have been unable to duplicate how to use the machine most effectively.

Nor have they explained how to do the main exercise, the glute-ham-gastroc raise most effectively. Thus, most of the machines presently on the market are very limited in scope and have little to offer in relation to exercise execution.

This new model of the Glute-Ham-Back machine is much more versatile than previous ones. It is now possible to do 12 unique exercises not only for the hamstrings and other hip joint muscles, but for total abdominal and lower back development.

For example, the machine can accommodate athletes who are over 7 feet tall. This is the only machine on which these athletes can do the back raise, the best exercise to strengthen the lower back muscles through the full range of motion. The machine is also usable by athletes 4 feet tall and all other athletes in between.

The glute-ham-gastroc raise exercise can be done more effectively on this machine because of the size and dimensions of the seat and the directions that accompany the machine. Everyone who purchases the machine will receive an exercise manual as well as a DVD showing execution of all the exercises at no extra cost.

In essence, you’re not only getting the best instruction from the person who created and developed all the exercises on the machine, but also a DVD so that you can see how each exercise is executed.

The machine is easily adjustable, not only in wdth but also for placement of the feet. It also allows for easy attachment of Active Cords to create more resistance for some of the exercises. The attachments and the machine can also be used to do many of the Active Cords exercises. These are in addition to the 12 unique exercises on the machine.

Most coaches are familiar with the concept of workout stagnation or as it is also known, hitting a plateau. In essence, the work out or exercise is no longer producing visible positive results.

However, there is still another element that has typically not been considered. It is the concept of novelty or “newness”. In other words, what are the effects of a brand-new exercise when it is introduced into the program? Read more… »

The most distinctive characteristic of a player who can quickly accelerate is the quick first step. It has two key components; an explosive knee (thigh) drive and a powerful push-off. After the first step, most important is to have maximum turnover speed (stride frequency) together with an increasing stride length if running for any distance

The faster the knee is driven forward and then back and down, the sooner the leg can make contact with the ground and the faster you can take the next step. In the first few steps, you must rely on powerful knee and ankle joint extension to propel you forward. Read more… »

Excerpted from Explosive Running

For an exercise to be specific it must fulfill one or more of the following criteria:
1. The exercise must duplicate the exact movement witnessed in certain actions of the running stride, such as an exercise duplicating the exact ankle, knee, hip, or shoulder action.
2. The exercise must involve the same type of muscular contraction used in the actual run. For example, in the sprinting push-off, the muscles undergo an explosive shortening contraction (after being pre-tensed) to produce maximum force and resultant running speed. After the initial contraction the limb continues on its own momentum until the antagonist muscles undergo a strong lengthening (eccentric) contraction to slow down and stop the limb before an injury can occur. Thus the special exercise must include an explosive muscular contraction as occurs in the joint action. Read more… »

With the increase in popularity in trail running, there has been an increasing number of ankle injuries, mainly ankle twists. In addition, these types of injuries also seem to be increasing in football and baseball. The most common injury occurs when the foot turns inward, i.e., adduction in which the sole of the foot rotates toward the mid-line of the body. The most severe, but rare ankle twist, occurs in abduction, when the sole of the foot is turned outward, away from the mid-line.

In both cases, there is overstretching of the tendons and ligaments that hold the bones and muscles of the foot in place. These injuries can usually be prevented, or if not prevented, have the severity of the injury decreased greatly. This is most easily done by strengthening the muscles and tendons that are involved. The main muscles in this case are the muscles on the sides of the foot and shin, not the calf muscle which plays a role only in ankle flexion and extension. Read more… »