Last week, Skyd introduced our panel of training professionals and elite level athletes (Andrew Berry, Samantha McClellan and Jamie Nuwer) for our training topic of the month. If you have follow up questions, please ask them in the comments. We have encouraged our panelists to respond there.
The Skyd Expert Panel will be taking a 2-3 month break as Skyd focuses on the 2012 College Tour.
Question 1: improving athleticism by watching TV
Julio asks, “Are there easy things I can do to increase my flexibility while watching TV or doing my homework?”
ANDREW BERRY, D.C. Truck Stop
I like to use my foam roller whenever I have down time. Flexibility exercises while doing homework seems tougher…you could look at using a squash ball or something else to do some point massage on your hamstrings while you sit, but be careful with this. You can cause lingering pain (and even tightness) if you overdo it. Start with light pressure first. Light stretching of your calves/hamstrings/adductors/abductors are also doable while seated.
SAMANTHA MCCLELLAN, Biomedical Engineer and Personal Trainer
Keep a foam roller by the tv and use the time to roll out your muscles. If you are not properly warmed up, do not stretch cold muscles, as this can damage the muscle. But utilizing the time for a little massage will help keep muscles from knotting and help increase bloodflow and circulation, allowing for faster muscle recovery. If you have just returned from working out and you are still warm, you can absolutely use the time to do a lengthy stretching session, which can help improve general flexibility.
DR. JAMIE NUWER, Sports Medicine
Yes. Do 50 jumping jacks to warm up your muscles then static stretch whichever muscles you’d like to make more flexible. Static stretching is defined as a stretch you hold in one position. Do 3 sets of 30 seconds for each muscle.
Question 2: on static stretching
Matt wants to know, “How much does stretching help flexibility? I’ve heard from different sources that stretching, especially static stretching does more harm than good, but then other people say that stretching is the most important thing. If stretching isn’t the best thing to improve flexibility, what other things would you suggest; yoga, dynamic warmups, rolling muscles, etc?”
ANDREW BERRY, D.C. Truck Stop
I think statements like “static stretching does more harm than good” are a bit overstated. Before answering this question, though, I want to point out that there is a difficulty with science in general: it is hard to get results that are broadly applicable. There is a further difficulty with stretching studies in particular: it is virtually impossible to achieve both randomness and blindness, the gold standards of study methodology (despite the fact that they may be randomly assigned, people who are stretching know that they are stretching). That said, I have gotten flexibility benefits from static stretching after training or competition (while my muscles are warm), and there are studies to support this finding…it can help elongate muscles and there is essentially no downside to doing so, the 5-10 minutes of time notwithstanding. The trend these days, though, discourages static stretching while warming-up in favor of more dynamic, sports-specific movements. These warm-ups don’t so much increase your flexibility as prime you for exercise. Speaking more generally, some of my friends swear by yoga to increase flexibility and I have enjoyed and seen benefits from the sessions I have attended. So, in general I would search with an open mind and settle in on a combination that works best for you. Be wary of absolutist statements regarding what’s best. Stretching is not yet one of the areas with general consensus in the sports science community. As a result, people can latch onto evidence that supports their mindset: those who take anti-stretching studies to the extreme (i.e. “never stretch”) can simply be the folks who have always hated stretching. As a guide, I would search out as many details as you can when new studies come out, such as the types of athletes used, the intensity of the workouts, and the time between stretching & exercise (and vice versa) in order to construct a clear picture of the scope of the study and in what scenarios the study results may apply (such as, “next time I test my vert max, I probably should not static stretch directly beforehand”). I do a good amount of static hip and assisted hamstring stretches to increase my flexibility but definitely value my foam roller the most, so grab one if you have not already.
SAMANTHA MCCLELLAN, Biomedical Engineer and Personal Trainer
Stretching does help improve flexibility. And better flexibility may help improve your performance in physical activities and decrease your risk of injuries by helping your joints move through their full range of motion. Static stretching is not harmful in and of itself, but stretching before performance actually decreases muscle strength for several minutes. Therefore, use a careful movement warmup instead if you are needing maximum strength.
For increasing flexibility, a well rounded approach that includes everything you mentioned (yoga, massage, muscle rolling, dynamic warmups, static stretching, etc) will only improve upon the benefits gained from only using one or two of those methods.
DR. JAMIE NUWER, Sports Medicine
Two separate issues here: (1) stretching as warmup and (2) stretching as a tool to improve flexibility. When stretching to warmup for exercise, avoid static stretching. Excessive static stretching before exercise will decrease the muscle’s ability to contract effectively. Short amounts of static stretching before playing are okay, but unlikely to be helpful. An exception is if you have a pulled (strained) muscle. In that case gentle, short static stretching may help an overly tight muscle relax before dynamic stretching.
Dynamic stretching is the best way to warm up before exercise. Work up a sweat with running then go straight into dynamic stretching (high knees, etc). Do at least one stretch for each muscle group of the legs and core.
Athletes often tend to overdo stretching/warmup for Ultimate and other sports. Basically, you want to work up a sweat, move your muscles through the full range of motion needed to compete, and do some sprints accelerating to full speed. That’s all you need to do to prepare for Ultimate or other sports.
Stretching to build flexibility should be done after workouts or after a short warmup. 3 sets of 30 seconds of static stretching for each muscle that you want to make more flexible.
Question 3: overstretching
Jon wonders, “How do you know when you have properly stretched? Are there any indicators that you have overstretched? and how do you know you have not understretched?“
ANDREW BERRY, D.C. Truck Stop
I am very bowlegged, so my high-attention areas are the inside and outside muscles on my thighs and hips, as well as my lower back and hamstrings. I have overstretched a few times and it has led to lingering soreness, so that is an indicator for me; when doing static stretching, do not push too hard past the point of discomfort…let your muscle engage and then focus on relaxing it. A personal indication of under-stretching is just a general tightness in my problem areas above. Here’s a rule of thumb for appropriate hamstring flexibility that I got from track: stand with your knees locked and bend forward at the hips to try to touch your toes while keeping your back straight. No curling of the back or throwing the shoulders forward (use a mirror or a friend to keep you honest). Your shoulder blades should be back and down the entire time like when you are doing a dead lift. If you can touch your toes, then it is not worth your time to become additionally flexible. If you cannot, you should view the distance between your fingertips and your toes as a gap to make up to realize your speed potential and help prevent injury, *especially* if you are doing dynamic, powerful movements. It is hard to overstate the former point: even if you have never had problems with your hamstrings, addressing this inflexibility gap will allow you to train to run much faster. Don’t forget to use a foam roller, though, for a combination of point/deep tissue/light massage. There is more and more evidence that massage is good for both recovery, flexibility, and injury prevention.
SAMANTHA MCCLELLAN, Biomedical Engineer and Personal Trainer
Move slowly into a stretch, and go only until the muscle you are stretching resists the stretch. Stop the stretch before it hurts. Never bounce while stretching. Hold the stretch for a minimum of 15 seconds, but 30 seconds or more is best. Focus on your breathing, and as you slowly exhale, try to relax even more and allow yourself to fall deeper into the stretch. Holding a stretch for minute or more is not harmful, and in fact may help sore muscles relax and rid itself of any chemical waste buildup. Pain is a sign of overstretching.
DR. JAMIE NUWER, Sports Medicine
For dynamic stretching, you can’t “overstretch” but you can waste your time by spending too long on it. When you feel warm and loose, you are ready to play.
For static stretching you can overstretch and injure yourself. Holding a stretch for an excessive amount of time (minutes) can pull (strain) the muscle.
To know if you need to improve your flexibility, look up the normal range of motion (medical term for flexibility) for any muscle then compare your own range of motion. If you are already in the normal range, then you don’t need more flexibility. Let’s look at an example. your ankle should flex your foot toward your knee at least 15 degrees. Start with your foot at 90 degrees (neutral) then flex and measure how many degrees you move. You will need a protractor or a tool called a goniometer.
Question 4: glutes vs hamstring response to stretching
Hayden asks “I regularly stretch my glutes and hip ad/abductors – this has made a big difference to my flexibility and motion. Why does the same not occur with my hamstrings, no matter how much I stretch them!?! I am prone to small hamstring tweaks while playing, but with a bit of stretching they go away, and I can play on with little to no problem. I’m male.”
ANDREW BERRY, D.C. Truck Stop
While it is hard to say precisely why this may be based just on this short description, your problem may not be inflexibility. It could be that you are dealing with a muscular imbalance. Tightness in your hamstrings could be a result of your quads being too strong/hamstrings too weak or vice versa. The former scenario is more common, but I have experienced both. As a general rule, your quads can be a bit stronger than your hamstring but not by much. You can use the leg extension and hamstring curl machines to test this, but I actually discourage use of these machines for training, especially the curl machine – they replicate no athletic motion (do straight-legged hamstring pulldowns instead). But don’t neglect focusing on larger movements, like squats and lunges, that will build your strength in the correct proportions. In general, though, you always want your muscles loose and supple when not flexed, so investigate if it could be a muscle issue and…do not forget that daily foam roller session! (I am so predictable.)
SAMANTHA MCCLELLAN, Biomedical Engineer and Personal Trainer
Keep stretching. Also, watch your hydration levels and your diet, as both of these factors can impact the body’s ability to stretch properly. You probably had never stretched your glutes and hip ab/abductors regularly before, so the increase in flexibility was easily apparent. Most of us athletes are pretty religious about stretching hamstrings and quads, so in order to increase flexibility in these muscles, you may need to try incorporating some new techniques (such as deep massage or deeper stretching) and really watch what you are putting into your body. STAY HYDRATED.
DR. JAMIE NUWER, Sports Medicine
Everyone’s anatomy is different. Some people get tight muscles and others are naturally flexible. Bigger, stronger muscles tend to be less flexible. This may explain why your hamstring isn’t responding as well to stretching as your hips did.
Stretch 3 sets of 30 seconds every day and you will gain flexibility. To keep this flexibility, you’ll have to continue a regular flexibility routine.
Of note, having normal range of motion will not prevent “muscle tweaks”. Dehydration and muscle fatigue are the most common reason for cramping. Muscle fatigue also leads to muscle tightness which predisposes one to muscle pulls (strains). I’d recommend hamstring strengthening and endurance training to decrease the risk for cramping and muscle strains.
Thanks to our wonderful panelists for their insights and to all of our commentors for submitting questions. Our Expert Panel will be back in 2-3 months.
On Friday evening, I walked out to the turf fields of the Magnuson Sports Complex for Tim Morrill’s Women’s Speed and Agility Clinics and immediately assumed I had gone to the wrong place. Every quadrant of the synthetic turf was occupied by Seattle United, the premier youth soccer club of our hooligan-heavy city. Kids ranging from just-learned-to-walk to just-learned-to-drive ran drills as their anxious, peering parents lined up along the perimeter of the fields and watched coaches with various European accents shuffle their future stars through and around complicated cone formations. Hoping to see a tell-tale flash of white plastic on the horizon, I walked from one field to the next with no success.
At this point, Gwen Ambler found me wandering and directed me to the far corner of the far field at the farthest end of the complex, where I found Tim and a small group of women starting their Self-Myofascial Release exercises (no, I did not know what that meant).
In hindsight, my brief transition from observing the small city of soccer players to observing this sparse community of female Ultimate players served as a telling introduction to the purpose behind Tim’s uniquely focused training. For a person who wants to play soccer (or football or basketball or volleyball), the resources he or she can draw upon to learn and excel at that sport are nearly limitless. Leagues, camps, funding in the form of sponsorships or scholarships, skills-based training programs, and professional-grade coaches are all available from elementary school to college and beyond. For Ultimate players, these offerings, though they exist at certain levels and are being cultivated in specific areas of the country, are sporadic at best. Obviously, Ultimate is still growing and these things will develop in time, but we’ve reached a point in the evolution of our sport where we can see specific shortcomings holding us back.
Enter Tim Morrill.
Now it’s possible some of you have heard of Tim. Morrill Performance has been doing single-weekend consulting with Elite Club teams on the East Coast, including Brute Squad, Slow White, Ironside, Machine, Ring of Fire, and Phoenix, and was the strength coach for Northern Iowa Ammunition for 2 years. He now trains TUFTS consistently, and will start working with teams from his new training base in Boston. Of course, his most infamous affiliation is with the Florida men’s team and, more specifically, Brodie Smith, whose viral popularity boosted Tim’s internet exposure significantly. Riot’s exposure to Morrill Performance came about largely as a result of Keely Dinse #22’s one-on-one training with Tim. We also had a vested interest in injury prevention given the number of sidelined teammates at the end of our 2011 season.
Seattle Riot trains with Tim Morrill
With Keely and Hana Kawai wrangling field and gym space (special shout out to Allison at Sand Point Gym for the use of her facilities), Tim set up 8 clinics for the weekend, starting Friday with Women’s Speed and Agility. This, as I describe above, is where I came in. Since I was only observing this particular session, I prepared to settle back for a refresher course on things I already knew. My own awareness of Tim’s work was minimal, and I expected something along the lines of “run through these cones and I’ll time you.” I was very wrong.
While some of the concepts Tim covered were familiar (foam rollers, stretching, plyos, agility, etc.), he had the uncanny ability to take those topics, open them up, and peel back the layers, revealing a wealth of valuable, injury-reducing, body-strengthening information that had been lingering beneath the surface. It was like I had been going to Disneyland and only riding the teacups. Or watching Titanic, but only the first half. Or reading Harry Potter, and then stopping after Book 1. Pretty unfortunate, really.
While we only had a couple hours to delve into Self-Myofascial Release (which I explain more thoroughly below), Flexibility, Mobility, Jumping Mechanics/Plyos, Speed, Agility, and Conditioning, Tim managed to introduce basic concepts of each while also emphasizing Ultimate-specific movements within those topics. In addition to explaining how, he was also very good at explaining why. For example, with jumping mechanics, he had the group find the movements that made them uncomfortable – jumping off the right leg, going up with the left hand – and practice those movements with short, simple approaches in order to create symmetry. He explained that when one side of your body is dominant, not only are you limiting the type of plays you can make in a game, you’re also increasing the likelihood of injury. That was one of his major points: Asymmetry breeds injury, and we play a very asymmetrical sport.
Tim demonstrates a high knee movement
The women of this group were a good mix of club and league players, and responded positively to the clinic. At the end of the night, I couldn’t help but notice how the group stayed engaged the entire time and was eager to ask questions even as we were wrapping up. Petra Kowalski, a member of Seattle Underground, had this to say:
“Tim’s clinic on Friday night was really great. I wasn’t sure what to expect, but (even though I was skeptical as I always am with other trainers at first) I kept an open mind and was pleasantly surprised. Tim’s clinic was organized and interesting. His methods and techniques are all clearly founded in research based principles – and that’s key. But it was great to see those ideas taught in a new/different style… It was particularly great to hear him talk about the importance of starting with the basics and working up to training ultimate-like movements and patterns to improve performance and prevent injury.”
Days 2
In an ill-concealed attempt to hoard Tim’s time, Riot scheduled two 3-hour clinics on both Saturday and Sunday morning. The first 3-hour session was Speed & Agility and focused on much of the same material that Tim had gone over the previous night with a good amount of variation and, most importantly, more time. In a testament to the depth of Tim’s knowledge and energy, the session never dragged.
Tim started us off with Self Myofascial Release (basically, the poor man’s deep tissue massage), handing out his weapon of choice for this portion of the workout: lacrosse balls. As we rolled around on the ground, Tim told us to go “hunting” for trouble spots and demonstrated movements that targeted areas in need of mobility. To illustrate the effectiveness of SMR, Tim first had us raise our arms straight above our heads, palms in. Depending on your mobility, your hands will rest somewhere above or slightly behind your head. Tim then had us lie on our backs with the lacrosse ball beneath one shoulder, then bridge up so that it really dug into the area between the neck and shoulder. After raising and lowering the arm on that side for about half a minute, he had us sit up and test our mobility again. For me, the SMR added 2-3 inches to my reach. Having had rotator cuff issues at the end of our club season, the simple act of raising and lowering my arm as the lacrosse ball worked into those muscles also helped break up scar tissue in and around the shoulder that I hadn’t been aware of. I went out and bought a lacrosse ball that evening.
Riot's Rohre Titcomb
Next, we moved onto flexibility and mobility. As with any team, individual capabilities will vary greatly in these areas. You’ll have people who can’t touch their toes, and people who can touch the back of their heads with their foot while standing on one leg. But the point is not to be the most flexible Ultimate team in the world. The point is making individual progress so that the likelihood of injury is decreased. So if you can’t put your forehead to your shins while standing up straight, it’s okay! When stretching, “Get to know your body. Hunt and explore.” For me, stretching has always been a semi-mindless routine (that I’m not very good at), but having a goal to concentrate on during those stretches – for example, hitting the frontside, backside, inside, and outside of your 4 hip “quadrants” – helped sharpen my focus.
After thoroughly warming up our bodies inside, we headed out onto the turf for jumping mechanics and plyos, linear speed mechanics, and multi-directional speed and agility. I guarantee that most Club Ultimate teams have developed some form of track workout that focuses on these things. Tim, however, developed his program with only Ultimate in mind. With every exercise, he was able to articulate why these things are important, how they apply to Ultimate, and how they prevent injury. Again, he proved to be an invaluable resource as we hit him up with questions before, during, and after the session.
Sockeye's Tyler Kinley works a kettleball at the Morrill Sockeye clinics.
On Saturday afternoon and night, Tim held clinics for Youth, Sockeye, and Men’s Strength & Power. Some video of those sessions are below.
Sockeye’s Frank Devin Barich added his thoughts about the clinics:
Seattle Sockeye got a great opportunity to learn about the Ultimate specific, training program developed by Tim Morill a few weeks ago. I “Frank” Devin Barich and several teammates showed up at the field complex excited to meet Tim and figure out how his systems could help us for the 2012 season. Myo-fascial release (rolling on a hard rubber ball/piece of foam/log) started the evening. Grimacing with pleasure we transitioned to a specific set of stretches designed to open our hips front to back and side to side, whoa. If you have not started to test your flexibility for the season, do it tonight, 30 mins no questions. Having full mobility in your hips is the first step to allowing your bodies fullest potential when strengthening and conditioning.
Moving towards a more dynamic set Tim had the Fish practice correct body positioning from a stand still (lean into it), on a three step jump approach (jump straight up), and through a set of ladder steps (low body, head up, drive). The motions/practice starts were familiar as Sockeye focuses on many of the same tenants; the approach was high energy and detailed something that can be lost when you have players helping players learn about their bodies while practicing for themselves.
Our strength session was a study in refinement, Tim set out to build the right body position so each lift would bring maximum gains. From Standing lunge, to pull ups, to sumo squats, the Fish were told to keep the chin in and full body flex. Do not underestimate the intensity of a 45 minute lift, if you are truly working 100% in each lift your body will thank you with sweat and fatigue in no time at all. We were told to focus during lifting, no slow walking to the water fountain, no 5 minute chats with friends, get in get out and get on with your training.
Having chatted with several teammates I have come to the conclusion that a trainer with the right tools is a great opportunity for any team. Tim was able to bring a focused approach to different exercises that no doubt we thought we knew in and out. There is always room for more focus, room to re-set and get a lift done right. If you are interested in the Tim’s time, don’t hesitate to email him, this guy will give you honest answers and quality time (as much as he can spare). Sockeye would like to thank all of Riot and Keeley Dinse in particular for setting up this great opportunity for Seattle Ultimate.
Day 3
Sunday morning was Riot’s Strength & Power session.
It was interesting to see fantastic Ultimate players finding their weaknesses in a gym setting. In Seattle in particular, we have players who grew up playing Ultimate, but missed out on strength training that is often introduced in high school or college with sports like track, basketball, and soccer. For some, this simply led to unconventional running forms (just watch one of our games, you’ll find them). For others, it led to injury and the habit of building on dysfunction. So when Tim points out that “Ultimate players need to start thinking of themselves as athletes and train accordingly,” it resonates.
To kick off the session, Tim introduced us to Power exercises. We started with “Cleans,” a pretty technical lift that involves all the things my body just doesn’t want to do: front squatting, deadlifting, and jumping under a bar as it falls on my clavicle. Even though I didn’t master the Clean in that session, it did give me real goals to work toward in subsequent sessions, namely front squatting, deadlifting, and learning how to jump under a bar as it falls on my clavicle (or “form”). After this exciting introduction, we moved onto more manageable kettle ball swings and dumbbell snatches.
As we explored other categories (Hip Dominant, Knee Dominant, Pushing/Pulling, etc.), Tim gave us a veritable arsenal of exercises, each emphasizing some of his main points in the weight room: engage your gluts, stay away from back-loaded exercises, stretch your hips, keep your joints mobile, keep your body under tension while you lift, and hip hinge!
Tim also took time to address the current biggest fear of female athletes: the ACL tear. Wrecker of Teams, Destroyer of Seasons, Bane of Athletic Careers! And nigh on impossible to predict. Though ACL injuries happen to a variety of body types in a variety of ways, Tim suggested focusing on knee stability for prevention. ACL tears “happen on deceleration in a chaotic environment. Therefore, we must train deceleration in a controlled environment.” So, single leg exercises are now your best friend, ladies. Try for force absorption with single leg jumps and bounds (forward, lateral, medial), and aim for stability with loaded exercises – single leg deadlifts and single leg squats.
With our session coming to a close, we reviewed movement from the day before and squeezed in questions. Throughout the morning, Tim had somehow maintained the same level of energy and enthusiasm that he had brought at the beginning of the weekend, and was still going strong. He was absolutely a priceless resource for our team. In speaking with attendees of the other clinics that weekend, there was no shortage of praise for the sessions Tim put together.
I’ve tried to do justice to the amount of information packed into these clinics, and the passion and love Tim has for what he does, but I know this write-up is wholly inadequate. Morrill Performance is really something you should experience for yourself. Look it up.
Our Expert Panel of top notch training professionals and elite players are back to weigh in on your questions about strength, conditioning and becoming a better athlete.
How it works
Every month we’ll feature a new topic and panel.
Submit your questions in the comments and help pick the best by giving a “thumbs up” to your favorites. Deadline for questions is Saturday, January 25th @ 5pm PST.
The Skyd Expert Panel will answer the top voted questions (and maybe some of their favorites).
This week’s topic is:
Flexibility
This week’s panel:
SAMANTHA MCCLELLAN, Biomedical Engineer and Personal Trainer
Samantha, after being a full time personal trainer for over a year, has stepped back to part time training and is working full time as a biomedical engineer. At Catholic University she was a full time student-athlete, getting two degrees and competing in four years of NCAA Cross Country, Swimming, and Track and Field. Ultimate, at the time, was merely a “for-fun” club activity where she played on the men’s team. Her last year of college, she began playing for DC’s club women’s team, Scandal. She has played with them ever since.
ANDREW BERRY, D.C. Truck Stop
Andrew is part of the leadership group for DC area’s Truck Stop, where he is an offensive cutter. Known for his explosive speed and nose for the end zone, Andrew started playing ultimate in 1997 at Paideia High School, continued at Cornell University, and then settled in DC with stints on Potomac and Tandem prior to Truck Stop. In the off-season, Andrew trains for and competes in 400m races and has brought his passion for sports literature and training to Truck Stop by writing and leading the team’s workouts for the last three years.
JAMIE NUWER, Sports Medicine
Jamie is a Sports and Family Medicine doctor in the San Francisco bay area. She also serve as the chairwoman of the medical advisory committee at USA Ultimate. She has been writing the Injury Timeout column for USA Ultimate for the past 6 years and have a website devoted to injury prevention and management (www.injurytimeout.org). She has played Ultimate since 1999 and coached college ultimate since 2003. Jamie started at Stanford then went to UCLA for med school, and now coaches Stanford. Jamie retired from women’s club Ultimate last season after playing at Worlds with the club team she helped start Zeitgeist. Jamie is now focusing on starting a bay area women’s masters team called Dark Horse.
Whether it’s stretching out for that giant forehand huck, or reaching that extra distance for the disc, our panel has got you covered.
In light of Paul Illian’s series (4) this week and my own schedule coaching Oregon (Prez Day, Stanford), Elliot and I decided to re-print the Kung Fu throwing routine.
I’ve been thinking a lot about KFT, both because throwing is a point of emphasis for Oregon this year, but also because of the Zen Throwing routine Wiggins recently published. What is interesting to me is how much each routine reflects the throwers who created it. You can see in KFT the rigor, precision and exacting repetition that makes Mike Caldwell so great. The piece of myself in KFT is pushing the boundaries of comfort, getting out to the margins and challenging what is possible. (You might also be interested in this short piece I wrote for the Huddle a few years back.) Wiggins’ Zen Throwing fits him to a tee; it is control and focus.
Which system should you use? It really depends on you, both stylistically and the structure of your life. Start by trying each. You will need to do them twice before they make sense, because the first time through you are learning the What and not the How. One (or both) will resonate with you and that is the one you should use. You will also need to figure out how it will fit into your life. Mike and I created KFT when we were both husbands, new fathers, holding down full time jobs and playing Sockeye. A once a week workout that was 80 minutes door-to-door was essential to fit it into our lives. Right now, some of the Oregon women are using Ben’s routine because they can do it in pieces by meeting up on campus between classes. 20 minutes here, 20 minutes there.
ANDREW BERRY, D.C. Truck Stop
SAMANTHA MCCLELLAN, Biomedical Engineer and Personal Trainer
DR. JAMIE NUWER, Sports Medicine
