INJURY PREVENTION & PRESEASON

CONDITIONING…

FLEXIBILITY

Improved has been determined to reduce the incidence of musculoskeletal injuries.

Muscles that cross two or more joints have been found to be those most commonly injured.

This increase probably results, in part, from the greater levels of stretching during activity within these muscles.

Flexibility is defined by Jensen and Fisher (1972) as “

they report that several factors determine the ROM of a given joint.

These include bone structure; tissue mass surrounding the joint; and extensibility of tendons,

FLEXIBILITY

Warmup exercises have been found to be effective in

Both chronological age and gender have also been found to affect flexibility.

In addition, females have been found to be more

This is most likely related to differences in

FLEXIBILITY

Two types of flexibility have been identified:

Static flexibility involves the ROM achieved through passive manipulation of a given joint by another person while the muscles are related.

Dynamic flexibility is the ROM achieved by contracting the muscles around the joint, such as the ROM of knee flexion when contracting that joint’s flexor muscles.

Stretching exercises have been found to be effective in improving the extensibility of muscle tissue and

FLEXIBILITY

Stretching exercises can be grouped into four different categories based on the method employed.

Balistic stretching involves

A typical example is what is commonly called a standing toe touch.

The athlete typically repeatedly extends the trunk back up and then forcefully bends downward again in an effort to get the hands closer to the feet.

The muscles presumably being targeted in this stretch are the

FLEXIBILITY Static stretching, as the name implies, involves moving a joint to a position where tension can be felt in the target muscles being stretched, with the position being sustained (held) for a period ranging from

Proprioceptive neuromuscular facilitation (PNF) involves a technique originally developed for use with patients suffering from paralysis.

Essentially, PNF uses the body’s proprioceptive system to stimulate muscles to relax.

A variety of manual techniques has been developed, all using PNF techniques.

To use PNF techniques effectively,

However, basic PNF techniques for muscles that commonly benefit from stretching, such as the hamstrings, can be taught to nonmedical professionals and can be executed effectively by

FLEXIBILITY Passive stretching involves having someone other than the athlete

This is commonly seen in sports such as swimming or gymnastics, in which an athlete will work with a partner to stretch the shoulders and arms behind the body.

Static stretching is probably the most effective, with effects lasting up to 90 minutes (safran et al., 1989).

Evidence suggests that the best time to use static stretching is at the end of a workout when the tissues are warmer as a result of increased blood flow.

Ballistic stretching is considered the

The medical evidence is overwhelming in

NUTRITION AND BODY COMPOSITION The dietary habits of any athlete, regardless of the sport,

Obviously, the body responds to a conditioning program in a more positive manner when adequate amounts of essential nutrients are consumed in the daily diet.

An overemphasis on leanness—by society, parents, coaches, and athletes

PERIODIZATION

The periodization model includes several components that represent increasingly smaller units of training time.

The largest unit is known as a

The macrocycle can then be divided into smaller units known as mesocycles, which last from several weeks to a month or more,

The smallest component is called a microcycle and consist of 2 to 4 weeks of training with fluctuations in intensity, duration, and frequency.

A mesocycle consist of several successive microcycles leading to a

PERIODIZATION During a transition phase, training is adjusted gradually, either to bring an athlete to peak fitness or to allow athletes to rest and recover after the competitive system.

In short, the function of the transition phase is to give the body time to recover from the

The components of a macrocycle are determined by the number of competitive seasons contained in a given calendar year.

For an athlete who competes in one sport/year with one competitive season, the macrocycle typically includes postseason, off-season, preseason, and in-season components.

Conversely, for an athlete with more than one competition season in the same calendar year, there may

PERIODIZATION

This would be a model for the college-level football player who has

Periodization programs that include a goal of the development of muscle power include the preparatory period, normally placed in the off-season portion of the training year, which progresses the athlete through three distinct phases.

They are hypertrophy/endurance, strength and finally, power.

The purpose of the hypertrophy/endurance phase is to strengthen the connective

PERIODIZATION

The intensity levels in the hypertrophy/endurance phase are generally low with higher volumes, which equates to more repetitions completed per session with a

The strength phase is next and represents a

The objective of this phase is obviously to increase the strength of the involved muscle groups.

The exercise intensity levels are increased progressively to as high as 80% of 1 RM for each exercise.

Conversely,

PERIODIZATION

The final phase,

By definition, the intensity during the power phase is very high- often as high as 90% of 1RM for each exercise with lower training volumes.

PERIODIZATION

A typical application of periodization for a two-season-per-year athlete can be illustrated with a collegiate level football lineman preparing for the spring football season.

During the preseason phase, he may spend the first 3 weeks working on muscle strength and hypertrophy (microcycle),

These two microcycles constitute a mesocycle with the goal of improving lower-extremity power.

A transition phase is then inserted just prior to the onset of the competitive season.

During the spring season, the player reduces his weekly frequency of weight training to

MODIFICATION OF EXTRINSIC FACTORS… Extrinsic risk factors for sports injuries include the practice/competition environment, facilities, protective equipment, and officiating and coaching.

It is critical that coaching personnel, athletic program administrations, and, if on staff, Board of Certification, Inc

PRACTICE/COMPETITION ENVIRONMENT… Whether outdoors or indoors, the environment must be assessed to determine whether it represents a potential health risk.

FACILITIES… All sports facilities must be designed, maintained, and frequently inspected for the safety of all participants.

Budgets and local building codes must be considered

Shared facilities are common

Football fields are often surrounded by an outdoor running track with field event equipment either on the playing field or on the ends of the field.

All facilities must meet the minimum requirements for safe participation.

With respect to indoor facilities, primary concerns center on lighting, playing surfaces, and room dimensions.

A floor that is not cleaned regularly

FACILITIES…

Locker rooms and shower facilities should be designed to enable participants to move

CONCLUSION…

This concludes your year of long, LONG, power points. I am so very proud of ya’ll and wish you the best of luck this up coming year!!!!

GO LEPS!