Isawall Athletes Part 2: Specific Exercises For Specific Results-Boxing And Golf
In part one of this series we took a look at some of the general principals with which Isawall can help athletes improve their performance. With virtually every sport one factor remains the same; the need for quick explosive movement with power. Here we’ll take a look at some of the specific exercises and movements that can be done on Isawall to improve sports performance.
There is a notable difference between general fitness training and power, speed, and agility training. The majority of people who are looking to get in shape tend to steer toward general fitness training. This is usually done in order to tone muscle and attain a certain appearance, whereby operating at higher speeds is generally not done. Performance training, or training for speed, agility, and power is quite different. Power training is better defined as the amount of mass or resistance moved per unit of time, whereas general fitness training focuses more on simply the outcome or physical appearance achieved through the workouts, and slower more methodical movements are utilized.
Resistance training can vary so dramatically that at one of the spectrum you can have you can have one person moving resistance as quickly as possible, and at the other end of the spectrum someone holding resistance with no movement at all, such as with isometrics. Here we will focus on the speed, agility, and power aspect of working with Isawall. These exercises are most appropriate for athletes, however many of those who use Isawall will also find these exercises fun, demanding, great for results, and a fantastic way to change up workouts. So let’s take a look at some great sport specific exercises that can be done on Isawall.
Boxing Drill
First up on our list of sport specific exercises on Isawall is the basic boxing drill. This exercise is simple and translates directly into one of the most basic aspects of boxing; the jab. To do this exercise, you simply insert two resistance bands into Isawall at shoulder height and about shoulder width or close to it. Step away from Isawall until the bands become taunt. Enter into your boxing stance and begin to alternate jabs as quickly as possible.
The added resistance of the bands will improve the speed and power of your jabs noticeably over time. Keep in mind that you can adjust the resistance used either by changing the bands or by doubling or tripling up bands used at one time. Finally, you can also do this exercise one arm at a time if you prefer, however most boxers will want to engage in both arms at the same time unless they are trying to improve the speed and power of a single arm.
Golf Swing
If you play golf, having a little more power available behind your swing can make a big difference at the right time. With Isawall you can train your body to deliver extra power sending the ball that much further when you need it. Unlike some other sport specific exercises, the golf swing on Isawall will focus on dozens of muscles throughout the upper and lower body in a coordinated effort to increase the power of your swing.
In order to do this exercise, you will need to insert a resistance band into Isawall. There are three primary insertion points you can use, and it will make a difference where the resistance band is inserted. The three basic insertion points are high, mid, and low. For the high insertion point, make sure the band is inserted higher than your head. For the mid insertion point, make sure you insert the band about elbow to shoulder height, and for the low insertion point, insert the band into the lowest insertion point on Isawall.
Once you have the resistance band inserted into Isawall, step away from the wall until you are at a 90 degree angle from the wall. Take the single band handle in both hands. Enter into your golf swing and drive through simulating your natural swing when you play as closely as possible. It’s important to make your swing using Isawall with resistance as close as possible to your natural swing so that the muscles throughout your body get accustomed to doing your swing, albeit with higher resistance. This will result in a more powerful swing over time. Your arms, hands, feet, and all other aspects of your swing should be as close as possible to your swing used during gameplay.
The high insertion point for the golf swing will create resistance during the initial drive of the swing. This means your body will encounter resistance from the early onset of the movement. The mid insertion point of the swing will create resistance mid swing. Finally, the low insertion point for the golf swing will create resistance during the final phase of your drive.
Most golfers will likely prefer to use all three insertion points for the golf swing, introducing the body to resistance at different phases of the swing.
Every sport requires sound technique and skill to perform well, but those who engage in power, speed, and agility training can give themselves an edge that their competition simply does not have. Both exercises depicted here for boxing and golf will help take your performance to the next level. Check back next time as we continue with some more great sport specific exercises on Isawall.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com
