BALANCE (6)

Welcome everyone...after warm up, grab a jump rope and start a slow jog jump roping. 10 yds. 5 sets. In a large basketball ct. or track, face the opposite way you are going to be sprinting. Bend your knees slightly and toss the soccer ball back overhead. ball should travel at least 5 yds. before 1st bounce. Catch ball on 1st or 2nd. bounce. You turn and sprint in direction of the ball as soon as you throw it. Alternating pivot L @ R. 10 x. Hop Scotch w/a flat stone. 10x . On the balls of your feet. Once you develop your "fast twitch" you will realize a new you. www.secondwindfitnessfilm.com

More Bounce to the Ounce

Welcome and let's get started...word association to the title. More spring, higher jumping, thrust, increase stride, breakaway, maintain, 2nd&3rd wind, flex, endurance, quick muscle twitch. Various jumping drills, On the Balls of your feet only, one leg and two legs in every single drill. As soon as you hit the ground bounce (POP) up. The balls of your feet act as a tambourine not a sand box.Don't do these drills flatfooted. Notice...one can always tell when a sprinter is running flatfooted or playing any sport. Marathon and long distance runner require more slow twitch. In my personal drills and conducting classes or coaching seminars...we do this 3x a week. www.secondwindfitnessfilm.com

Bring it!

Welcome everyone...received several emails re last 3/4 blogs and
long distance runners. Muscle fiber has three twitches...fast, medium and slow. Sprinters need fast twitch, middle distance
runners need medium twitch (800m. and 1500m.) and long distance
and marathoners need slow twitch. However, long distance runners
need fast twitch for the "kick," close. That's when runners become
sprinters and runners use the balls of their feet and pumping those
arms. The faster you move your arms...the faster your legs will go.
Bring it on...once every week or two, whether you compete in an
event or not...set up your training as a "game condition" training.
By doing so your mind set changes. The mental side zooms into
focus and forces you to be on your game. Where are you at? Game
on!
Have a meaningful life everyone...Jimmy O
Reference: www.secondwindfitnessfilm.com

POP

Hello and welcome everyone...before we explore a few of my 41
exercises (drills), reference the following...1) the book Power vs Force. 2) Dr. William Braud, founder of Mind Science Foundation.
3) Mindmovies@mindmovies.com by Christie Marie Sheldon. OK,
let's get to the drills. Warm up must be an exact preface to the
movement in your drills for your end result. There are three planes
of motion...directional not locational. Traverse plane...to go up
down and across. Sagittal plane...longitudinal vertical plane dividing the body. Frontal plane. I focus on core exercises and fast
twitch fiber drills. Up hill sprints, 30m in length with at least a 10m
elevation...forward and backward. Still on the hill, sprint forward
carrying an 8/10 pound weight out in front of me. Kangaroo hops
for 10m. Squat, jump and spin in air 180 and continue for 10m.
When landing, pop up quickly. Still on hill, hop forward on one
foot for 5m and then the other for 5m. More next week.
Have a meaningful life everyone...Jimmy O
Reference...www.secondwindfitnessfilm.com

ULTIMATE SESSIONS

Welcome everyone...this is a first in a series on the ultimate and
progressive personal workout/training regimen. In my vocabulary,
workout is singular...training is continual. My day begins with 5/10
minutes of meditation. I need quiet time/silence prior to my training
session. I visualize my entire session prior to starting. No headset,
no phone...just me. This also applies to my tutoring other athletes.
I start with a fast jog for 400m. Then light stretching for 15/20 min.
All my sessions require speed and explosion. Every sport/competition requires speed/explosion. I compete in seven sports...Track and Field, tennis, racquetball, softball, basketball,
pickleball and martial arts. Developing "fast twitch" muscle fiber
is critical. All of you know that in all sports, muscle fiber
development plays an important part in winning. For competitions,
fast twitch is #1. Marathons would be slow twitch...except when it's
"kick time." So, my fast twitch session contains a lot of Plyo. Each
drill is about seconds and minutes...NOT a numbers count. More
next week.
Have a meaningful life...JimmyO
Reference: www.secondwindfitnessfilm.com

POP!!!

Hello and welcome everyone...this is the third installment (of 8) in
addressing questions by readers of this blog. Reader's question:
what is a typical one hour work out for you? I have five, one hour
workouts with progressive variations. Base workout consists of
(after 15 min. warm up) 1) floor exercise. Various core, leg and back stretches...hold each stretch for about 10 sec. This is a 15 min.
exercise. 2) Plyo...begin with jumping onto boxes at various heights, starting at 12 inches and progressing to 40 inches. Five to
seven boxes spaced about 18 inches apart. Then jump over each box or stand,  except the 40 inch one. The KEY is the POP. As soon as your feet touch the floor, you pop up. Why? Develop your
"fast twitch muscle fiber." Then add a 10 Lb. wt. in each hand and
repeat same exercise. Over 30 days, build up to 25lb wt. in each hand. This drill is for 30 min. 3) last 15 min. Skip rope for 30 sec.
rest for 10 sec. This is a 3 min. drill. Next, take a 30 Lb kettlebell,
squat, both hands on kettlebell and jump up with the kbell above
your head. This a 5 min. drill. Finish with a 20 min. cool down.
Jog and light stretching. When I start my "basic training" I do this
routine three days a week for one month. Then I progress to the
next variation. Hope this helps. See you at the finish line!

Have a meaningful life everyone...Jimmy O
Reference: www.secondwindfitnessfilm.com