DAVID SMITH MS ATC SPORTS MEDICINE 1 Injury Prevention and Training Principles

To compete at high levels athletes must be fit Unfit athletes are more likely to get injured Coaches need to realize this and get the athletes in shape prior to the first games

Periodization  Year round conditioning and training with less risk of injury and staleness.  Reduces injuries and keeps athletes in shape

Seasons of Conditioning What are the 4 seasons of conditioning?

4 Seasons of Conditioning PRESEASON  If worked hard during the offseason, the preseason is rewarding and injuries will be at a minimum  Stress Flexibility, Endurance and Strength  Most 1 sport athletes reach their highest level of fitness at midseason, therefore they waste ½ a season.  It takes 6-8 weeks to get the body into good shape

4 Seasons of Conditioning IN SEASON  It is vital to stay in good shape  The sport itself may not maintain adequate fitness levels  Need to continue conditioning drills  Need to lift throughout the season  De-conditioning may occur if strenuous conditioning is not kept up.  May taper down the conditioning and practice times near the end of the season to avoid injuries due to fatigue

4 Seasons of Conditioning Post Season  Dedicated to physical restoration  Rest and recovery  Rest the mind and the body  Detailed medical evaluations  Surgeries if necessary

4 Seasons of Conditioning Off Season  Encourage athletes to participate in other sports (H.S)  This assists in maintaining fitness levels  Workouts need to be moderate to high intensity  Coaches should prescribe an off season workout to keep tabs on athletes progress.  Most important time for strength gains  This is the time to lift heavier weights  Get bigger, faster and stronger during this time  Most important time of the year for improvements!!!

Cross Training An approach to Fitness is getting involved in alternative activities or sports Swimmer Track or Volleyball Football Track or Baseball Avoid staleness and boredom that often occurs with monotonous training Useful in post season and off season to maintain fitness levels

Foundations of Conditioning SAID Principle  Specific Adaptation to Imposed Demands When the body is subjected to great intensity, it will gradually adapt to those demands and overcome them. Ex: Increasing Bench Press/Squat Max Overload is important, but beware of injuries, know the principles of conditioning

Principles of Conditioning Why Condition? To prepare the body for workout and prevent injuries 10 Principles of Conditioning

Principles of Conditioning 1) Warm Up/ Cool Down W/U: Minutes Increase Body Temperature, Increase Blood Flow Stretch Muscles and Increase Flexibility Use exercises related to your sport (Dynamic) C/D: Do not neglect Cool Down!  Decreases Lactic acid build up in muscles, therefore decreasing muscle soreness 5-10 Minutes of jogging and stretching with both W/U and C/D

Principles of Conditioning 2) Motivation Change up practices, conditioning and all workouts to keep the athletes interest and attention Avoid Boredom and staleness

Principles of Conditioning 3) Overload To see improvements must gradually increase work, body will adapt to the demands placed upon it. SAID Principle

Principle of Conditioning 4) Consistency To be effective there must be a regular schedule Do not have practice times changing all of the time

Principles of Conditioning 5) Progression Increase intensity gradually within the athletes ability and skill

Principles of Conditioning 6) Intensity Stress work ethic rather than quantity Do not confuse hard work with long workouts Remember tired athletes are prone to injury Get in, Get out, make sure you work hard

Principle of Conditioning 7) Specificity Specific goals must be set, a program needs to be designed  Flexibility, Strength, Cardio

Principles of Conditioning 8) Individuality Success as a coach or athletic trainer is to treat each athlete individually and differently. Not all people react to the same stimuli the same way

Principles of Conditioning 9) Stress Expect athletes to workout maximally, but consider the pressures that they may be under. They may need to have time off  School  Relationship  Illness in Family  Death in Family  After High School, e.g. girlfriend or wife is having a baby

Principles of Conditioning 10) Safety Make the environment as safe as possible Proper techniques Proper rest between sets especially if maxing

Flexibility Definition:  the ROM at a given joint It is important for performance and injury prevention Always stretch before and after workouts, practices and games

Flexibility STRETCHING TECHNIQUES Ballistic Static Functional/Dynamic PNF It is a rumor that if you lift you will be less flexible You must maintain flexibility program

Types of Contractions Isometric Same Length (Rehab) Isotonic Same Force (Free Weights) Isokinetic Same Speed (Cybex/Biodex) Concentric-Muscle shortens while tension applied  Positive Contraction Eccentric-Muscle lengthens while tension applied  Negative Contraction

Strength, Endurance, Power Muscular Strength  Ability of a muscle to generate force against resistance Muscular Endurance  Ability to perform reps against resistance for extended time Muscular Power  Large amount of force generated quickly  Most movements in sports are explosive  Must include both strength and speed to be effective  An athlete will be limited if they have NO power All must be incorporated in good training programs

What Determines Amount of Strength? 1) Size of the Muscle  Strength is proportional to size of a muscle  Size will increase with weight training Hypertrophy  An increase in the size of a muscle Atrophy  A decrease in the size of a muscle

What Determines Amount of Strength? 2) Number of Muscle Fibers  Increase the number of fibers, greater potential for growth  Anyone can increase strength through lifting

What Determines Amount of Strength? 3) Neuromuscular Efficiency  Must overload the muscle to increase strength, which recruits more muscle fibers, causing a stronger contraction

Muscle Fibers What are the different muscle fibers? Fast Twitch vs Slow Twitch Fast Twitch  Anaerobic and speed Slow Twitch  Aerobic and endurance

Level of Physical Activity  The more you weight train the greater the increase in strength  The more you run the easier it gets and you get in better shape  Continuing Exercise keeps  Cardio Good  Flexibility---Good  Body Fat----Low

Overtraining “If you don’t use it, You’ll lose it” “If you abuse it, You’ll lose it” Be smart listen to your body