DAVID SMITH MS ATCSPORTS MEDICINE 1

Injury Prevention and Training Principles

To compete at high levels athletes must be fitUnfit athletes are more likely to get injuredCoaches 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 DownW/U: 10-15 MinutesIncrease Body Temperature, Increase Blood FlowStretch Muscles and Increase FlexibilityUse 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) MotivationChange up practices, conditioning and all

workouts to keep the athletes interest and attention

Avoid Boredom and staleness

Principles of Conditioning

3) OverloadTo see improvements must gradually increase

work, body will adapt to the demands placed upon it.

SAID Principle

Principle of Conditioning

4) ConsistencyTo be effective there must be a regular

scheduleDo not have practice times changing all of

the time

Principles of Conditioning

5) ProgressionIncrease intensity gradually within the

athletes ability and skill

Principles of Conditioning

6) IntensityStress work ethic rather than quantityDo not confuse hard work with long workoutsRemember tired athletes are prone to injuryGet in, Get out, make sure you work hard

Principle of Conditioning

7) SpecificitySpecific goals must be set, a program needs

to be designed Flexibility, Strength, Cardio

Principles of Conditioning

8) IndividualitySuccess 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) StressExpect 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) SafetyMake the environment as safe as possibleProper techniquesProper 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 flexibleYou 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

resistanceMuscular 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