Mike Dowd

 Coaches are similar to personal trainers, but their main focus is with athletes  Their purpose is to build athletes strength, power, and speed  This will improve the team’s overall performance GO DO LAPS!!

 Education  At least a Bachelor’s in health field  Master’s may be preferred  Certifications  Must have certification  Most respected is “CSCS” ▪ Certified Strength and Conditioning Specialist  Experience  Gain valuable experience in college ▪ Internships, volunteering, assistant position

 Cost  For non-members: $395-$445 for registration  For NCSA members: $260-$310 for registration  Prerequisites  Bachelor’s degree or a college senior  Must have current CPR/AED certifications

SScience- 1.5 hours NNutrition- 29% (23 questions) EExercise Science- 71% (57 questions) PPractical- 2.5 hours EExercise Technique- 36% (39 questions) PProgram Design-36% (40 questions) OOrganization and Admin.- 10% (11 questions) TTesting and Evaluation- 18% (20 questions)

 Coaches may work in a plethora of different places  Schools ▪ High schools, colleges  Fitness Centers  Physical Therapy clinics  Professional sports teams

DDepending on where a coach is working, depends on the salary they make AAverage in U.S. = $40K-$60K CCollege coaches average = $45K-$75K SSome may earn as much as $200K PProfessional team coaches average is $100K

 Must be able to educate  Teach athletes how to train  Teach them about nutrition  Teach importance of training  Perception is key  Identifying when an athlete is training to their ability  Looking for weightlifting errors, and correct those errors

 Very competitive  May need connections in order to work for schools and professional teams  Although fitness centers are always looking for coaches  The American College of Sports Medicine said it was one of the top 5 promising careers in recent years

SStrength and Conditioning coaching falls comprises of two parts: EEducation ▪E▪Educating the athletes about different exercises ▪ How they effect their bodies ▪E▪Explain the importance of proper nutrition

 Practical ▪ Creating a program for athletes ▪ showing proper technique before athletes do the exercise ▪ Organizing time and space for activities ▪ Supervising the workouts ▪ Test and evaluate athletes regularly to ensure program is working

 Assumption of risk  Athletes must be aware of risks with strength and conditioning activities  Must sign statement to provide awareness  Liability  Must take steps to prevent injury  Act accordingly when injury occurs I provided proper care

 Negligence  Failure to act with proper standard of care ▪ May lead to injury or damage to an athlete  Standard of care  The expectation of you based on your certifications, training or education

 Athletes may ask about supplements and nutrition  It’s important to remember that coaches can’t recommend harmful or illegal substances  As long as they boost athletic performance, abide by the law, and aren’t harmful can they be recommended You guys should take this.

 This type of stretching is important for pre- competition  Involves jumps, squats, lunges, and agility  Benefits before competition include:  Warms body up  Prepares muscles for contraction and relaxation  Increases heart rate  Loosens joints to allow for full range of motion

 This type of stretching is important for post- competition  This includes stretching and holding a specific muscle  Usually seconds  Benefits for this include:  Increases overall flexibility  Reduces recovery time for muscles

 Should mimic game situations  Benefits for sport specific warm-up:  Improved speed  More power output  Better coordination  Overall better sports performance

 There are two improper techniques in squatting:  The “Quad” Squatter ▪ This squatter leans their weight on their toes having their knees go past their toes ▪ This causes muscle imbalances and unnecessary strain on the knees  The Forward Flexion Squatter ▪ This squatter drops their chest ▪ This will lead to lower back injuries

 The “Quad” Squatter  Place a box or bench a few inches in front of them after they un-rack the weight  As they go down the box will impede them from going lower if they continue the improper form  They will then adjust by dropping their hips, and leaning more on their heels Ouch!! My knees hurt!! BAD FORM PROPER FORM

 The Forward Flexion Squatter  Place a PVC pipe or a broomstick a few inches in front of the person after they un-rack the weight  As they squat they can’t touch the pipe; ultimately not allowing them to drop their chest BAD FORM Ouch!! My back hurts!! PROPER FORM

 Lifting butt off the bench  Although this can help you lift more, it will lead to lower back problems later  Putting feet up on the bench  Some say it isolates the chest better  This isn’t true, but it can be helpful for stabilizer muscles and people with back pain  Never progressing to heavier weights  Doing this will you never gain strength

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