1. 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

2. Stretching

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

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

5. 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

6. 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

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

8. Hamstring Stretch

9. Glute Stretch

10. Hip Flexor Stretch

11. Calf Stretch

12. Chest Stretch

13. Neck Stretch

14. Shoulder Stretch
6 minutes – megan explains where to feel it

15. Resistance Exercise

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

17. 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

18. 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

19. 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 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

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

21. 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

22. Presidential Fitness Test Normal Values

23. 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

24. At Home Workout

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

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

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

28. Lunges

29. Biceps Curls

30. Standing Row

31. 3-Way Raise 1 2 3

32. Athletic Future - College Recruitment
KNOW THE RULES!
Make sure you are eligible!
Contact schools you are interested in don’t wait for them to come to you

33. QUESTIONS???

34. References
Physical Activity Guidelines for Americans. Chapter 3: Active children and adolescents [Web page]. U.S. Department of Health and Human Services. Accessed January 28.
Kisner K, Colby LA. Resistance exercise for impaired muscle performance. In: Therpaeutic Exercise. 5th ed. Jaypee Brothers Medical Publishers Ltd; 7