Whats New in Athletic Therapy

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Whats New in Athletic Therapy

• John Hayward
• DATM B.P.E. CAT(C)
• haywardj_at_cc.umanitoba.ca

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Overview

• My 2 favourite authors Latif Thomas Gray Cook
• Proper warm up
• Proper running (sprinting stride)
• Active Isolated Stretches
• Functional Movement Assessments
• Proprioception
• Sport massage and fascial massage
• Quick demo of Kettlebells, Laser, Neuro Tension,
  Kinesio Tape
• Foam Rollers

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Info for Latif Thomas

• http//www.athletesacceleration.com
• His discussion was on the top speed training
  myths, I have adapted it for today
• He offers an entire training program for speed,
  agility, quickness, power endurance etc.
• I have changed the order as well

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1. Strength training makes females too bulky

• Think of the many of the female athletes you saw
  at the Olympics. Definitely not bulky, but I am
  sure they trained with weights.
• Done properly will reduce injury and improve
  performance, but not increase bulk

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2. You can not train speed

• This seems to be a popular belief
• Technique and overall body strength will make
  almost any young athlete faster and more powerful

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3. Training slow makes you fast

• I doubt we think like this, BUT our practices
  look like this
• Lots of reps at 50 70 speed, instead of fewer
  reps at top speed
• Athletes need to go at top speed in practice so
  they can do this in games

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4. You can train hard every day

• The time in between workouts, the recovery, is
  where athletes improve
• 36 48 hours to recover from an intense work out
• Without enough recovery, you will see increased
  injuries, increased fatigue, and less performance
• Swimming was the worst for this

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5. Strength training will stunt young athletes
growth

• You certainly can do a strengthening exercise
  routine with pre-pubescent athletes
• Is probably less stressful then tackling,
  sliding, falling etc.
• Will help with muscular efficiency, recovery,
  coordination, and overall speed acquisition
• If concerned progress slowly, ask about pain, and
  use body weight instead of free weights

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6. The harder the workout, the better the result

• Some coaches think that if your athletes are not
  vomiting after the work out, it was not a good
  work out
• The purpose is to allow the body to adapt, not
  breakdown
• It may be difficult to find the happy medium of
  too much and not enough, so ask your athletes how
  they feel the next day and then again 2 days later

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7. Interval training is the same as speed training

• Repeat runs of 100 M or even as little as 40 M is
  too much
• 2 8 seconds of maximal output followed by AT
  LEAST 2 minutes of light dynamic recovery
• The athlete must be able to focus on proper form
• Form will change a top speed

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8. Flexibility wont help you get faster

• A huge problem in sports in general and should be
  a great focus in general fitness classes
• Improves in the range of motion you can develop
  power throwing or running
• Reduces tightness the agonist needs to pull
  against
• Reduces injuries
• Most athletes need lots of this
• Best to do static stretching after a work out
  when you are warmed up

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9. Lift your knees

• Instead step over the opposite knee and drive
  your foot to the ground
• The foot should land beneath your hip

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10. Static stretching prepares you to
compete/practice

• This may actually reduce your power output and
  may put you at risk of injury
• We now use a Progressive Velocity Flexibility
  Program to warm up
• In other words gradually increase the range and
  speed of the movements you will do the upcoming
  event
• It should 10 15 minutes to warm up
• Lets try it

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Grapevine

• You need to do this in both directions (facing
  the same direction all the time)
• Trail leg goes behind then next step trail leg
  goes in front
• Gradually bend knees more

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SKATE SLIDE
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Running prep

• Drive your knee up
• Kick your heel back
• Bring foot up and over your opposite knee
• Drive your foot down to land under the hip
• Drive arms forward (dont run like a hockey
  player)
• Slight upper body lean

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Throwing

• Kneeling perform 20 wrist flicks
• Kneeling perform 20 figure of 8s with arm
• Kneeling perform 20 exaggerated follow through
• Focus eyes on target
• Step towards target
• Drive with back leg
• Bring Thumb to Thigh
• The Reach for the Sky
• Make a Touchdown shape
• Bring arm across body (reach forward)
• Land in defensive position

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Core

• Start with a walking trunk twist
• Work on keeping the trunk stable
• Dont hold your breath
• Try a V-Sit curl
• Try B.O.B.
• Try Windshield Washer

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AIS PNF Stretches

• AIS active movement of agonist until a light
  stretch (barrier) in the antagonist then
  passive slight over pressure (stretch) for 2
  seconds lower leg repeat 15 X 2
• PNF 20 seconds passive stretch slightly back
  off tension push into resistance for 6 seconds
  move back into stretch repeat 3 times

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• Reciprocal Inhibition
• Occurs when one muscle contracts forcing its
  antagonist to relax and permit movement to occur.
• Postisometric Relaxation
• Occurs immediately after isometric contraction of
  a muscle to permit further pain-free ROM of
  that specific muscle.

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Ilio - Psoas

• Supine hips over end of table one leg into
  hip flexion other leg into hip extension
  pressure on knee pushing into extension

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Upper Trapezius

• Seated look at arm pit pressure at head

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Biceps

• Standing horizontal extension hold hand in a
  C shape apply pressure with wall or other
  person