NIFS Healthy Living Blog

In an athlete’s world, every fraction of a second and inch of athletic performance are significant for them to play at their best on and off the field. However, being an athlete means consistently searching for innovative ways to elevate your game. This is where fascia training enters the conversation as one of the many ways of improving one’s athletic performance. Fascia training is an emerging topic that holds the promise of unlocking your untapped potential and improving your performance.

In this blog, you willet an introduction to the world of fascia, understand its role within your body, and see how and why fascia training can be what you need to enhance your athletic performance.

What Is Fascia?

Fascia is a connective tissue network that wraps around muscles, bones, and organs, providing structural support, and facilitating movement and proprioception (awareness of the position or movement of a specific part of your body within space). This intricate web of tissue plays a pivotal role in transmitting force and energy throughout the body. For athletes, optimal fascial health can lead to improved agility, explosiveness, and overall performance.

How Are Fascia and Athletic Performance Connected?

Fascia, having elastic properties, stores and releases elastic energy within the body during any movement. Within athletes, well-conditioned fascia can contribute to enhancing power output and efficiency like a coiled spring that can unleash explosive bursts of stored energy, enabling it to reach greater heights. This can make an athlete extremely efficient and powerful in their respective disciplines.

What Are Some Benefits of Fascia Training?

• Improved Elasticity: Fascia training includes techniques that target myofascial release and dynamic stretching, resulting in fascia elasticity maintenance. This specific elasticity translates into more efficient movements, reduced risk of injury, and improved range of motion.
• Enhanced Proprioception: Because proprioception is one of the properties of fascia, a well-conditioned fascial system will result in enhancements in proprioception. This improvement in proprioception will translate well into better balance, coordination, and agility. For example, gymnasts must have well-conditioned fascial systems for improved proprioception because they’re efficiently twisting, flipping, and turning in all directions during competition.
• Injury Prevention: Engaging in fascia-focused exercises can help prevent injuries by maintaining the suppleness and resilience of the fascial network. In turn, this supports joint health and reduces the likelihood of strains and sprains.

How Can I Incorporate Fascia Training into My Daily Routine?

• Dynamic Stretching: Incorporate dynamic stretching such as (but not limited to) high kicks, leg swings, walking lunges, and trunk twists. You will be stimulating the fascial system and promoting its elasticity.
• Myofascial Release: By utilizing foam rollers, massage balls, or any tool to apply pressure to specific areas, you’re releasing tension and improving your blood flow within the fascial network, thus resulting in the system working more efficiently.
• Plyometric Training: Plyometrics typically involves explosive movements that stress and “train” the fascial system within the athlete’s respective discipline(s). Exercises include box jumps, lateral bounds, high skips, and more, all of which have the goal of activating and improving the responsiveness of the fascial system.

Conclusion

Fascia training presents a groundbreaking avenue for athletes to tap into their full potential. By understanding the role of fascia in the body and implementing targeted training techniques, athletes can enhance their performance, reduce the risk of injuries, and elevate their overall athletic prowess. As the science behind fascia continues to evolve, athletes have an exciting opportunity to incorporate this innovative approach into their training arsenal, taking their achievements to new heights on the field, court, track, or wherever their specific discipline/passion lies.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS bloggers, click here.

Chances are if you are like me, you have been told your whole life, “Make sure you’re stretching, it’s important!” But to many, the first thought that pops into their head when they think about stretching is, “Why?” And that is a very understandable response because stretching can involve a lot of discomfort (in the beginning) and to some, it might even cause a bit of pain. But there certainly is a method to the madness, and a reason why stretching is a vital component of your fitness program and, ultimately, your lifestyle.

What Is Stretching?

For starters, I’ll briefly describe what stretching is. Stretching can be somewhat of an umbrella term in that a lot of day-to-day activities do in fact involve some sort of stretching to some degree. In fact, every time your muscles contract there is a stretching and a shortening occurring inside the muscle to produce force. But the type of stretching I am talking about today is more deliberate and the kind of stretching most people think of when they hear the word “stretching”; think bending over and touching your toes, for example.

Stretching is important because it is all about increasing your range of motion and flexibility in the hope that doing this can lower your risk for muscle and joint injury or strains. The better our bodies are able to move, the lower the chance is for a muscle strain or getting injured when caught in an awkward position. Stretching both statically and dynamically is known to reduce injury risk.

Types of Stretching

The main types of stretching are active, passive, dynamic, and proprioceptive neuromuscular facilitation (PNF) stretching.

• Active stretching is the main one people think of when they are told to stretch, and this type of stretching can be really good for isolating certain muscle groups. A big part of active stretching is the fact that you yourself are the one stretching out your muscles; there is no outside intervention. 
• Passive stretching is similar to active stretching in that it can be isolated to certain muscle groups, but this type normally has a partner assisting in the stretch to perhaps reach a little bit more range of motion. For example, as you can see in this picture, the person on the ground is relaxed and her partner is the one actively applying stretching force to her leg, ideally achieving more range of motion.
• Dynamic stretching is the next variation. In this type you have more of a momentum-based approach. What I mean by that is that a big part of it is using body movement and motion of the limbs themselves to achieve a change in range of motion. For example a foundational dynamic movement is high knees. This explosive movement of having knees come up as high as they can go will create range of motion throughout the legs. The foundational piece of this type of stretching is an idea of the stretch shortening cycle, which is a concept that as muscles contract and lengthen, they then shorten, and as a result are ready for activity.
• Proprioceptive neuromuscular facilitation, or PNF for short, is last but not least. PNF stretching is essentially the technique of contracting and relaxing the muscle in order to increase range of motion. The rationale behind it is that after contracting a specific muscle, the signals that lead to a muscle resisting stretching are used up, and by following up the contraction immediately with a stretch, the muscle is more likely to achieve a higher range of motion. 

Incorporate Stretching into Your Workout

After seeing these different types of stretching in more detail, the last thing to consider is, “Is this something I should incorporate into my exercise routine?” The answer is a resounding YES! Stretching has been researched and studied and has been shown to decrease the chance of injury and increase performance. So the next time you throw on your running shoes and get ready to hit the ground running (literally), take a second to do a light stretching warmup. Your body will thank you down the road (also literally)!

This blog was written by Ricky Rocha, Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

Agility drills basically represent an obstacle. Athletes who can respond faster to starts, stops, and change of direction earlier than the obstacle will have a practical advantage on the playing field. This blog highlights three of my favorite agility drills that can be built into your team’s conditioning routines. The benefits of these runs, jumps, and cuts include increases in reactionary speed, coordination, footwork, and body awareness. Athletes need to be able to change direction rapidly under control without decreases in speed.

You will need a good strength base before doing any high-intensity agility drills. These three drills are great for giving athletes the ability to keep their eyes on the play while knowing what is around them. Adding teammates to the mix always makes it fun and competitive.

Enjoy the drills!

Drill 1: Offense/Defense—Partner Reaction Acceleration Tag

Setup: Cones are spaced 10 yards apart with a middle cone at the halfway point.

Number of Athletes: 2
Athlete 1: Offense (starts the drill); Athlete 2: Defense (reacts and chases)

Execution: Both athletes start on the ground head to head on the baseline. Athlete 1 starts the drill and is allowed two fakes before they must stand, turn, and sprint 10 yards. Athlete 2 reacts and chases Athlete 1 once they stand and turn and has 10 yards to catch and tag Athlete 1 in a sprint fashion.

Drill 2: Cat & Mouse—5-5 Shuttle Reaction Tag

Setup: Cones are spaced 10 yards apart with a middle cone at the halfway point.

Number of Athletes: 2
Athlete 1: Offense; Athlete 2: Defense
Athletes will face each on opposite sides 10 yards apart.

Execution: At the start of a whistle or cue, both athletes sprint a 5-yard shuttle 5–5.

Athlete 1 then tries to sprint past the midline as fast as possible before Athlete 2 tags him before passing the midline after they both do a 5-yard shuttle.

After the 5-yard shuttle, Athlete 1 can juke/cut, etc. to get to the midline to fake out Athlete 2 before being tagged. Athletes switch between offense and defense.

Drill 3: Shuttle Runs—Reaction 5-5-10 Shuttle

Setup: Cones are spaced 0, 5, and 10 yards apart.
Another set of cones is 5 yards apart on the baseline.

Number of Athletes: 3–4
Athlete 1: Shuttles (drill start); Athletes 2–4: Reactionary

Execution: At start of a whistle or cue, Athlete 1, facing the baseline, begins shuffling between the 5-yard cones. Athletes 2–4 stand facing the other way on the baseline waiting to react to Athlete 1. Athlete 1 can shuffle back and forth for a total of two times. However, within the two shuffle attempts, Athlete 1 can turn and sprint whenever. Athletes 2–4 must respond to Athlete 1 and turn and sprint. After Athlete 1 initiates the sprint shuttle, all athletes are now in a race to sprint a 5–5–10-yard shuttle.

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.