Transcript Injury Prevention and Training Principles

Injury Prevention and Training
Principles
DAVID SMITH MS ATC
SPORTS MEDICINE 1
 To compete at high levels athletes must be fit
 Unfit athletes are more likely to get injured
 Coaches need to realize this and get the athletes in
shape prior to the first games
Periodization
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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
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Rest and recovery
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Rest the mind and the body
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Detailed medical evaluations
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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 Down
 W/U: 10-15 Minutes
 Increase Body Temperature, Increase Blood Flow
 Stretch Muscles and Increase Flexibility
 Use exercises related to your sport (Dynamic)
 C/D: Do not neglect Cool Down!
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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) Motivation
 Change up practices, conditioning and all workouts
to keep the athletes interest and attention
 Avoid Boredom and staleness
Principles of Conditioning
3) Overload
 To see improvements must gradually increase work,
body will adapt to the demands placed upon it.
 SAID Principle
Principle of Conditioning
4) Consistency
 To be effective there must be a regular schedule
 Do not have practice times changing all of the time
Principles of Conditioning
5) Progression
 Increase intensity gradually within the athletes
ability and skill
Principles of Conditioning
6) Intensity
 Stress work ethic rather than quantity
 Do not confuse hard work with long workouts
 Remember tired athletes are prone to injury
 Get in, Get out, make sure you work hard
Principle of Conditioning
7) Specificity
 Specific goals must be set, a program needs to be
designed
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Flexibility, Strength, Cardio
Principles of Conditioning
8) Individuality
 Success 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) Stress
 Expect athletes to workout maximally, but consider
the pressures that they may be under.
 They may need to have time off
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School
Relationship
Illness in Family
Death in Family
After High School, e.g. girlfriend or wife is having a baby
Principles of Conditioning
10) Safety
 Make the environment as safe as possible
 Proper techniques
 Proper 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 flexible
You 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
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Positive Contraction
 Eccentric-Muscle lengthens while tension applied
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Negative Contraction
Strength, Endurance, Power
 Muscular Strength
 Ability of a muscle to generate force against resistance
 Muscular 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
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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
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Increase the number of fibers, greater potential for growth
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Anyone can increase strength through lifting
What Determines Amount of Strength?
3) Neuromuscular Efficiency
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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
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The more you weight train the greater the increase in strength
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The more you run the easier it gets and you get in better shape
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Continuing Exercise keeps
Cardio-------Good
 Flexibility---Good
 Body Fat----Low
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 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