INJURY PREVENTION

How do I keep from being hurt?   PREPARE YOUR MUSCLES AND JOINTS FOR ACTIVITY

WARM-UP

The warm-up is an important part of each training session.  A warm-up is needed to increase the body temperature and accelerate the circulatory process in order to prepare the body for the vigorous activities to follow.

The following routine should be done at the beginning of every workout (before flexibility work):

·         5 minute jog

·         walking high knees*

·         skipping high knees*

·         butt kicks*

·         high knees*

·         carioca*

·         shuffle*

·         backpedal*

*do each twice for 20 yards

FLEXIBILITY

Flexibility is the range of motion around the joint.  The more flexible an athlete is (to a point): 1. the greater the range of motion in a joint; 2. the longer force can be applied by a muscle; and 3. the chance for injury decreases.

STRETCHING GUIDELINES

·         Stretch after the warm-up

·         Stretch to a point of comfort, before pain.  Do not strain when you stretch (straining keeps the muscle from relaxing)

·         Do not bounce when you stretch.  Bouncing can cause injury.

·         Breathe with a slow, normal rhythm.  Do not hold your breath.

·         Hold each stretching position for a minimum of 10 seconds.

·         For maximum benefit, stretch again after the workout (the muscles, tendons, and connective tissues are thoroughly warmed-up and able to elongate)

STRETCHING EXERCISES

·         Chest:  turn away from extended arm

·         Tricep: pull opposite elbow behind head

·         Shoulder/upper back: pull arm across chest

·         Glutes/quad/hamstrings: forward lunge

·         Abductors: side lunge

·         Glutes/low back: spinal twist

·         Hamstring/low back: sit and reach

·         Adductors: butterfly

·         Quads: pull ankle behind buttock (hurdler)

·         Calves: lean against wall, knee straight, heel down

·         Achilles: lean against wall, knee bent, heel down

PLYOMETRICS (for the advanced athlete)

            Plyometrics are drills that help bridge the gap between pure strength and explosive, athletic strength.  Your strength is increased through the weight training portion of this manual.  The combination of slow speed strength training (squats, incline press, etc.) to develop absolute strength, with speed/strength lifting (hang cleans, push press, etc.) to develop power or explosive strength, and plyometrics (tuck jumps, depth jumps, etc.) to develop reactive ability will not only help increase force production but also the ability to produce this force quickly, resulting in improved vertical jump, sprint acceleration and the ability to react and move quickly.

Plyometric Technique

            Along with the exercises listed, there are some training considerations to keep in mind:

·         A good strength base is a prerequisite to plyometric training;

·         Be sure you are properly warmed up before initiating the plyometric drills;

·         Plyometric drills should follow the warm-up/flexibility session and precede all other areas of training;

·         Use a soft, shock absorbing surface to train on (wrestling mats, level grass field);

·         Quality not quantity is stressed with these drills;

·         Land on the balls of your feet;

·         Upon contact wit the ground, you must rebound immediately and explosively (make the time in contact with the ground as short as possible);

·         Keep your back straight and as vertical as possible during the exercises;

·         Keep your feet pointed straight ahead, hip to shoulder width, with your knees bending inline with your feet;

·         Use your arms to achieve greater body lift.

Plyometric Exercises

·         Tuck Jumps- jump vertically; bring heels to buttocks and the knees to the chest in a synchronized, cycling fashion.

·         Lateral Cone Jumps- jump side-side over 12-18” cone

·         Split Jumps- start in a lunge position; jump vertically and switch feet in the air (front foot in back and back foot in front).

·         Skater- start with feet together; shift your weight fully over to one support leg as you simultaneously cross the swing leg behind the support leg; the arms should come across the body as you make the lateral bound; reload quickly and repeat to the other side; bend forward slightly at the waist as you flex the knees.

·         Multiple Hop- maximize the distance covered for the prescribed number of reps or distance.

·         Forward Cone Hop w/ Sprint- 2 foot hop over 3 cones; after last cone, turn and sprint right or left 10 yards.

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