How to be a Successful Athlete Stretching and Strengthening Katie Veatch, Megan Hedgebeth, Brooke Norbeck, Laura Nieberding, Derrick Cannon How to be a Successful Athlete Stretching and Strengthening

Stretching

Benefits of Stretching Improves flexibility Decreases risk of injury Help move better during sport

Stretching Guidelines Warm-up before stretching Perform each stretch for total of 1 minute

Dynamic Stretching Purpose: Guidelines: When to do it: Reduces muscle stiffness Decreases chance for muscle tear Guidelines: Can be used as part of warm-up When to do it: Best when performed prior to competition

Static Stretching Purpose: Guidelines: When to do it: Improves flexibility Guidelines: Apply and release stretch gradually Stretch to just before point of discomfort When to do it: Best when used regularly to maintain flexibility

Stretching Activity Group 1: Dynamic Stretching Group 2: Static Stretching 8 min-10min

Hamstring Stretch

Glute Stretch

Hip Flexor Stretch

Calf Stretch

Chest Stretch

Neck Stretch

Shoulder Stretch 6 minutes – megan explains where to feel it

Resistance Exercise

Strength Training “Build muscle” Increase strength through the use of free weights, machines, or own body weight Gradually increase resistance

Muscle Endurance Training “Tone” Ability to hold a position for a long time or repeatedly use a muscle Increase the length of time a position is held or number of repetitions performed Use free weights, machines, or body weight brooke

Benefits of Resistance Exercise Increase muscle strength and endurance Protect against sports-related injuries Improve performance in any sport Prevent sport-specific muscle imbalances (by strengthening ALL major muscle groups) Improve balance Strengthens bones Maintain healthy weight Improve confidence

Tips To improve Muscle Strength: To improve Muscle Endurance: Larger weight Low number of repetitions (6-12) 2-3 sets Increase resistance when 3 sets of 10-12 repetitions no longer causes fatigue To improve Muscle Endurance: Smaller weight High number of repetitions 4-5 sets Increase repetitions before increasing weight Brooke 4

Tips Use correct form! Avoid substitution Avoid overtraining Train muscles every other day or up to 5 days/ week

Fitness Competition Group 1: Push up competition Group 2: Broad Jump competition Group 3: Sit up competition Derrick splits to 3 groups; as many as you can to fatigue with cadence and proper form, partners count and then switch 20 min

Presidential Fitness Test Normal Values

NFL Combine Results Broad Jump Test Year Best Name Notes 2000 10' 11" Keaton, Curtis   2001 11' 2" James, Cedric Chambers, Chris Carter, Jonathan 2002 10' 10" Bierria, Terreal Caldwell, Reche 2003 11' 5" Fargas, Justin Southern Cal 2004 Hackett, D.J. 2005 Starks, Scott 2006 11' 1" Blackmon, Will Hawk, A. Watkins, Pat 2007 11' 0" Daren Stone 2008 11' 4" Simpson, Jerome 2009 11' 3"  Washington, Donald  2010 Cook, Chris 2011 11' 3" J. Jones best ever Justin Fargas and Scott Starks from 2003 and 2005

At Home Workout

Jump Sequence 1. Lunge jump 3. Squat jump 2. Tuck jump

Push-ups Traditional Push-Up Modified Push-Up Diamond Push-Up Spiderman Push-Up

Abdominal Sequence 1. Bicycle Crunches 3. Plank 4. Side plank 2. Reverse Crunches

Lunges

Biceps Curls

Standing Row

3-Way Raise 1 2 3

Athletic Future - College Recruitment KNOW THE RULES! Make sure you are eligible! http://www.ncaa.org/wps/wcm/connect/public/ncaa/eligibility/index.html Contact schools you are interested in don’t wait for them to come to you

QUESTIONS???

References Physical Activity Guidelines for Americans. Chapter 3: Active children and adolescents [Web page]. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/chapter3.aspx. Accessed January 28. Kisner K, Colby LA. Resistance exercise for impaired muscle performance. In: Therpaeutic Exercise. 5th ed. Jaypee Brothers Medical Publishers Ltd; 147-164. 7