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