Transcript Ess-Johnson - Colby

Smith College
Department of Exercise and Sport Studies
Developing Young Athletes to reach
their Potential
Practice Skills
Train to Reduce Injury
Develop Physically
Avoid burnout--dropout
Healthy Athletics
Injury Prevention
 Injuries result in reduced practice and loss of games.
 $$$
 Injuries can be career ending.
 Many injuries result in long term problems—
osteoarthritis.
 Injury Prevention is the responsibility of the coach.
Very Anecdotal
Random Experimental Trials
 Group 1
Group 2
Experimental
Treatment
Traditional
Training
Frequency of
Injury
Frequency of
Injury
Extrinsic
Intrinsic
Sport Played
Age
Level
Sex
Opponent
Position
Fitness Level
Previous Injury
Surface
Joint Stability/alignment
Equipment
Weather
Rules
Peer/Parents/Coach
Technique
Fatigue
Psychological factors
Modifiable Variables
Insufficient Warm-up
Equipment
Conditioning—strength—muscle imbalance
Fatigue
Excess repetitions
Playing Surface
Illegal Play
Growth is not linear.
As the emphasis on athletics has
increased, so has the incidence of
overuse injuries.
Overuse Injuries are
relatively new.
Athletes in early
days often played
more than one
sport. But even one
sport athletes did
not perform specific
training on a yearly
basis.
Can we practice and
train while also
reducing the risk of
injury?
Can we practice and
train so that athletes
want to continue?
Injury Prevention
 How does the injury occur? Etiology?
 Plan your injury prevention exercises.
 Introduce it to athletes and explain why.
 Supervise!! Waste of time if they don’t do it right—
important to place a high emphasis on doing exercises
correctly.
An eccentric exercise for the
hamstring helps reduce the
frequency of hamstring
strains.
Ice Hockey
 Adductor muscle strains are common problem in ice
hockey.
 When hip adductor strength is 80% or less than
abductor strength the athlete is 17x more likely to
sustain an adductor injury.
 Researchers at Lenox Hill hospital in NY significantly
reduced adductor strains.
Knee--Ankle
 Improve Proprioception--Balance
 Improve stability
 Improve landing
 One legged landings
 Agility—learn to lower COG—flex at the knee
 Improve Hamstrings—backward movements
Balance Training—easy to do
Overuse Injuries
 Year round training/specialization has become
common.
 While athletes may be more skilled, intense repetitive
training can also result in overuse.
 Overuse injuries are more subtle, more difficult to
detect since there is not one event that causes an
overuse injury.
 Overuse can be prevented by appropriate
training/conditioning practices.
Overuse injuries are caused
by repetitive stress followed
by incomplete rest and
recovery.
The response of
tissues in the
body such as
bone, muscle,
and tendon have
the same
response as the
whole body.
Tissues fatigue
and recover to
become stronger.
Overuse Injuries
 Overuse injuries are caused by repetitive submaximal




loading.
Repetitive stress is followed by insufficient rest.
Muscles, tendons, bones, and ligaments adapt to
repeated stress by becoming stronger.
But when there is too much stress and/or too little
recovery time, recovery is overwhelmed and tissues
weaken.
Damage is the result.
Muscles Stabilize Joints
Fatigue causes bone/joint stress.
 The dynamic stability of a joint is highly dependent on
muscle action. However, as muscles become fatigued
their ability to stabilize the joint is compromised
resulting in increased stress on ligaments.
 Muscle fatigue also tends to alter biomechanics,
resulting is increased bone and joint stress.
Humeral Head Translation After Fatigue
1.5
1
0.5
Head Migration
0
1
2
3
4
Pre ex
-0.5
Post
-1
-1.5
-2
-2.5
Degrees of Abductions
Impingement Syndrome
Muscle-tendon-bone-connection
Stress fractures-often in females.
Prevention is the Key
Training errors are the common
cause of overuse injuries.
 Abrupt Changes in intensity, duration,
frequency are primary causes.
 Rapid progression—especially in pre-season
 Lack of planned rest
How to Practice without Overuse
 Expertise requires practice and repetition.
 Can you create practices that involve repetition
without causing excess fatigue? Boredom?
 Be careful of athletes who are on multiple teams.
 Daily, Weekly, and Annual Plans are a necessity.
Active Rest
 Two to Three Weeks
 Athletes stay fit but do not continue with specific sport
training.
 Cross-train
 Plan and Supervise—athletes must be educated that
this time is good for them.
Weekly
 Quantify Practice
 Use Hard-Easy schedule
 Periodize training within the week.
Daily
 Warmup
 Muscles contract and relax faster
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

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when warm.
Muscles and connective tissue are
less stiff.
Specific warm-up is important—
when athletes are going to perform
high speed activities they need to
practice that exact activity at slower
speeds.
Fitter athletes take longer to warm
up.
Static stretching is not a warm up!
Decrease repetitive activities
Organize practice so that athletes
practice without excessive
repetitions.
Train for retention of skill—not
immediate gain.
Massed vs
Distributed
Distribute skill practice
throughout a session.
Massed practice results
in better immediate
performance but
distributing practice
results in better
retention.
Reduce fatigue and poor
biomechanics by
distributing tasks
throughout the practice
or workout session.
Contextual
Interference
When practice tasks are
changing, retention is
improved. Practicing the
identical task repeatedly
improves immediate
performance. Practicing
the task with interruption
is better for retention.
Example—If you’re going
to hit 100 backhands in
practice, retention is
superior if strokes are
mixed up.
Better to mix it up since
retention is better and
there is less overuse.
Athlete Development
Symmetrical Development
Good Biomechanics
 Athletes need to develop
 Athletes who perform tasks in
balanced bodies. When
athletes only train those
muscles immediately
engaged in an activity they
tend to become unbalanced.
Improper joint alignment is
cause for overuse.
a biomechanically proper
manner reduce joint and
tendon stress. Proper
technique should be
continuously stressed.