The Texas heat this summer is not getting any cooler! A good way to prevent dehydration and leg cramps is the use of coconut water. Coconut water is a great sports beverage that helps supplement your daily hydration requirement. Each player should already be consuming 80 - 84 oz of water a day especially with the current amount of activity outside in the Texas heat and in some cases that’s not even enough!

What can help you hydrate even further to prevent cramps? Coconut water! Coconut water is the world’s most natural sport drink which helps the body stay hydrated. Coconut water has more potassium then a banana and 15 times more potassium then the leading sports drink right now. The potassium in the coconut water will help you recover faster from workouts and help prevent muscle cramps in the body. We recommend drinking “Zico” water an hour and a half prior to practice or immediately after practice to replenish and rehydrate your body.

- Coach Crull

Ice Baths are the easiest and quickest way  to help the body recover from sore tired muscles especially when back to back games or quick recovery is vital. A tub with Ice covering the legs or any part of the body that has trauma due to exercise for 6-7 minutes can cut down on edema and help speed up the recovery process along with proper hydration and nutrition. For quick recovery this is a must and this will also cut down on injuries due to excessive exercise.

- Coach Crull

One of the most effective types of speed training involves various plyometric and full body exercises performed with a Medicine Ball. The beauty of these programs is they don't require a partner. These exercises used by self disciplined athletes of all levels have and always will be the foundation of functional power and speed.  These full body exercises also focus on an atheletes' core which is vital for any soccer player. 

Check back soon for a video to see the exercises performed by a Crull Fitness staff member or come by the II Creeks facility and have these performed by yourself.

Who would have thought $5.00 may be the best investment an could make in their overall performance and heath. Monster Band is the best injury prevention program for MCL/ACL/LCL an athlete can do.  Simple Monster Walks (Slow) Forward/Sideways/Backwards covering 10 yards followed by same walks only now speeding the movement up can prevent major knee Injuries as well as improve speed. 

Contact Crull Fitness for a free demo. 

One of the easiest and most effective ways of speed training has long been the simple tool called a jump rope.  A simple routine of 15 minutes per day 3 days a week with a set routine can vastly improve foot speed and quickness by developing key muscles in the lower leg.  Jumping rope as effective as it can be, must be performed on a surface that is suitable for impact training....concrete is not an acceptable surface.  Gym floors, tracks, grass and carpet would be the most suitable surfaces for this type of effective speed training, and would also help in preventing shin splints and other types of foot injuries.

Please come see Coach Crull at Crull fitness for some dynamic jump rope routines

There has been much discussion on when and how stretching should be done, and the benefits either way.  The latest studies show motion (dynamic) stretching is better utilized prior to exercise, games, practices because of the joints and muscles in a specific manner mimicking the motion inherent to their sport.  the benefits of sports specific warming up of the body reduces the risk of injury.  Then instilling static stretching at the end promotes faster recovery.  Studies have shown that static stretching before tends to bind the body up and not free up the muscles and joints like dynamic stretching....Dynamic vs. Static  Dynamic first ...static at the end.

- Coach Crull

Ice Baths are the easiest an quickest way  to help the body recover from sore tired muscles especially when back to back games or quick recovery is vital. A tub w. Ice covering the legs or any part of the body that has trauma due to exercise fo 6-7 minutes can cut down on edema and help speed up the recovery process along w proper hydration and nutrition. For quick recovery this is a must and will also cut down on injuries due to excessive exercise.

- Coach Crull

For years athletes have argued regarding the optimal time to stretch.  The debate centers around warm stretch or cold stretch.  The safest and smartest method of stretching is a warm stretch.  Athletes should complete a short dynamic warmup or jog a short distance prior to stretching to insure proper warming of the muscle and blood flow throughout the body.  Static stretching is best utilized post workout while dynamic (motion) stretching should primarily be used before a workout.  Always remember an increase in flexibility allows for a 20-25% increase in strength and speed.  Stretch to perform always!

- Coach Crull

Speed is the most essential ingredient to performance at high levels for all sports. Speed is simply 2 things: 1- stride length the length of your stride 2 - stride frequency the speed at which you perform your stride. Simple physics tells us the fewer strides necessary to cover a certain distance due to good stride length and your feet moving quickly off the surface (quiet feet) the quicker and faster you will be. Less friction relates to faster athletes and that is what its all about.

- Coach Crull