training & conditioning 20.5

Vitamin D and Athletes

Working in a Hospital

July/August 2010 Vol. XX, No. 5, $7.00

When They’re Hot... A guide to preventing and treating heat illness

The Trusted Source™

a company

All Rights Reserved. M20090161 Rev 01 © 2009 Empi 08/09 DJOglobal.com

In late 2007 Empi gave clinicians access to a wireless system offering precise dose control and the

convenience of patch-only treatments. Since then over 2.5 million Hybresis treatments have been

administered to patients suffering with pain and infl ammation.

Thank You for making Hybresis™

To learn more, please visit www.hybresis.com

www.empi.com

800.328.2536by

Our team of professionals remains dedicated to supporting you and your .

inIONTOPHORESIS

Hybresis

Your Choice for Iontophoresis.

athletes

Circle No. 100

Nutrition

14 TheDFactorChances are some (if not most) of your athletes don’t get enough vitamin D to support optimal health and performance. But that’s easy to fix, and doing so can pay major dividends.By Randy Bird

Optimum Performance

23BellPowerDumbbells and kettlebells provide unique advantages that can add value to any strength regimen, but only if you know how to fit them into a functional training approach.By Vern Gambetta

Treating the Athlete

30WhenThey’reHot…Being prepared to treat heat illness is essential, but it’s even better to follow smart prevention steps that keep athletes from needing treatment at all.By J. Allen Hardin

Leadership

41HospitalRoundsWhether they’re helping patients overcome paralysis, conducting rehab, or assisting in the operating room, these athletic trainers have found the hospital setting to be a rewarding and dynamic workplace. Is this “new frontier” of the profession right for you?By Kenny Berkowitz

Sport Specific

49PursuingGreatnessThe University of Maryland men’s soccer strength and conditioning program uses a 12-month cycle to help players excel on the pitch in college and beyond.By Barry Kagan

Bulletin Board

4 Soccer injury risk linked to game frequency … Weightlifting injuries on the rise ... Ginger root: a natural pain reliever? … Athletic training students find fame on YouTube.

Comeback Athlete

8 Barry Bock Milan (Mich.) High School

Sponsored Page

29 Fitness Anywhere

Special Feature

56 Supplier Web Site Directory

Product News

66 Heat Stress Prevention68 Aquatic Therapy70 Ankle & Foot Care 75 More Products

54 Books & DVDs72 Advertisers Directory

CEU Quiz

77 For NATA and NSCA Members80 Next Stop: Web Site On the cover: University of Texas Longhorn Cody Johnson scored 12 touchdowns in 2009, including this one against the University of Central Florida. Texas’s J. Allen Hardin provides a comprehensive look at treating and pre-venting heat illness, beginning on page 30. Photo by © Getty Images

July/August 2010, Vol. XX, No. 5

contents

49

T&C JULY/AUGUST 2010 1 TRAINING-CONDITIONING.COM

23 41

Publisher Mark Goldberg

Editorial Staff Eleanor Frankel, Director Greg Scholand, Managing Editor R.J. Anderson, Kenny Berkowitz, Patrick Bohn, Abigail Funk, Mike Phelps, Dennis Read

Circulation Staff David Dubin, Director Sandra Earle

Art Direction Message Brand Advertising

Production Staff Maria Bise, Director Neal Betts, Natalie Couch, Trish Landsparger

Business Manager Pennie Small

Special Projects Dave Wohlhueter

Administrative Assistant Sharon Barbell

Advertising Materials Coordinator Mike Townsend

Marketing Director Sheryl Shaffer

Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24

Pat Wertman (607) 257-6970, ext. 21

T&C editorial/business offices: 31 Dutch Mill Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 [email protected]

July/August 2010 Vol. XX, No. 5

Marjorie Albohm, MS, ATC/L President, National Athletic Trainers’ Association

Jon Almquist, ATC Specialist, Fairfax County (Va.) Pub. Schools Athletic Training Program

Brian Awbrey, MD Dept. of Orthopaedic Surgery, Massachusetts General Hospital, and Instructor in Orthopaedics, Harvard Medical School

Jim Berry, EdD, ATC, SCAT, NREMT Head Athletic Trainer, Myrtle Beach (S.C.) High School

Leslie Bonci, MPH, RD Director, Sports Medicine Nutrition Program, University of Pittsburgh Medical Ctr. Health System

Christine Bonci, MS, ATC Co-Director of Athletic Training/Sports Medicine, Intercollegiate Athletics, University of Texas

Cynthia “Sam” Booth, ATC, PhD Manager, Outpatient Therapy and Sportsmedicine, MeritCare Health System

Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center

Cindy Chang, MD Team Physician, University of California-Berkeley

Dan Cipriani, PhD, PT Assistant Professor Dept. of Exercise and Nutritional Sciences, San Diego State University

Gray Cook, MSPT, OCS, CSCS Clinic Director, Orthopedic & Sports Phys. Ther. Dunn, Cook, and Assoc.

Keith D’Amelio, ATC, PES, CSCS Strength & Conditioning Coach for Men’s Basketball, Stanford University

Bernie DePalma, MEd, PT, ATC Head Athletic Trainer/Phys. Therapist, Cornell University

Lori Dewald, EdD, ATC, CHES, F-AAHE Department of Health Science, Kaplan University

Jeff Dilts, Director, Business Development & Marketing, National Academy of Sports Medicine

David Ellis, RD, LMNT, CSCS Sports Alliance, Inc.

Boyd Epley, MEd, CSCS Director of Coaching Performance, National Strength & Conditioning Association

Peter Friesen, ATC, NSCA-CPT, CSCS, CAT, Head Athletic Trainer/ Cond. Coach, Carolina Hurricanes

Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine, Virginia Military Institute

Vern Gambetta, MA, President, Gambetta Sports Training Systems

P.J. Gardner, MS, ATC, CSCS, PES, Athletic Trainer, Liberty High School, Colo.

Joe Gieck, EdD, ATR, PT Director of Sports Medicine and Prof., Clinical Orthopaedic Surgery, University of Virginia (retired)

Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United

Gary Gray, PT, President, CEO, Functional Design Systems

Maria Hutsick, MS, ATC/L, CSCS Head Athletic Trainer, Medfield (Mass.) High School

Christopher Ingersoll, PhD, ATC, FACSM Director, Graduate Programs in Sports Medicine/Athletic Training University of Virginia

Allan Johnson, MS, MSCC, CSCS Sports Performance Director Velocity Sports Performance

Tim McClellan, MS, CSCS Director of Perf. Enhancement, Makeplays.com Center for Human Performance

Michael Merk, MEd, CSCS Director of Health & Fitness, YMCA of Greater Cleveland

Jenny Moshak, MS, ATC, CSCS Assistant A.D. for Sports Medicine, University of Tennessee

Steve Myrland, CSCS Owner, Manager, Perf. Coach, Myrland Sports Training, LLC, Instructor and Consultant, University of Wisconsin Sports Medicine

Mike Nitka, MS, CSCS Director of Human Performance, Muskego (Wis.) High School

Bruno Pauletto, MS, CSCS President, Power Systems, Inc.

Stephen M. Perle, DC, MS Professor of Clinical Sciences, University of Bridgeport College of Chiropractic

Brian Roberts, MS, ATC, Director, Sport Performance & Rehab. Ctr.

Ellyn Robinson, DPE, CSCS, CPT Assistant Professor, Exercise Science Program, Bridgewater State College

Kent Scriber, EdD, ATC, PT Professor/Supervisor of Athletic Training, Ithaca College

Chip Sigmon, CSCS Strength and Conditioning Coach, Carolina Medical Center

Bonnie J. Siple, MS, ATC Coordinator, Athletic Training Education Program & Services, Slippery Rock University

Chad Starkey, PhD, ATC Visiting Professor, Athletic Training Education Program, Ohio University

Ralph Stephens, LMT, NCTMB Sports Massage Therapist, Ralph Stephens Seminars

Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls

Terrence Todd, PhD, Co-Director, Todd-McLean Physical Culture Collection, Dept. of Kinesiology & Health Ed., University of Texas-Austin

Training & Conditioning (ISSN 1058-3548) is published monthly except in January and February, May and June, and July and August, which are bimonthly issues, for a total of nine times a year, by MAG, Inc., 31 Dutch Mill Rd., Ithaca, NY 14850. T&C is distributed without charge to qualified professionals involved with competitive athletes. The subscription rate is $24 for one year and $48 for two years in the United States, and $30 for one year and $60 for two years in Canada. The single copy price is $7. Copyright© 2010 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher. Unsolicited materials will not be returned unless accompanied by a self-addressed, stamped envelope. Periodicals postage paid at Ithaca, N.Y. and additional mailing offices. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

Editorial Board

2 TRAINING-CONDITIONING.COMT&C JULY/AUGUST 2010

Circle No. 101

Very light and very low profile The One is comfortable

in shoes or cleats during competition.

All the traditional benefits of taping, but with all the adjustable flexibility and seamless construction under the foot you expect from a soft strap brace. If you’re a serious athlete this brace is definitely The One.

This is The One.

Anti-slip criss-crossing side straps

Seamless constructionunder the foot

Side-pulling stirrup straps

Cushioned, breathable tongue

Mueller-TheOne1pg-T&C.indd 1 7/13/10 9:12 AM

Very light and very low profile The One is comfortable

in shoes or cleats during competition.

All the traditional benefits of taping, but with all the adjustable flexibility and seamless construction under the foot you expect from a soft strap brace. If you’re a serious athlete this brace is definitely The One.

This is The One.

Anti-slip criss-crossing side straps

Seamless constructionunder the foot

Side-pulling stirrup straps

Cushioned, breathable tongue

Mueller-TheOne1pg-T&C.indd 1 7/13/10 9:12 AM

Circle No. 102

T&C JULY/AUGUST 20104 TRAINING-CONDITIONING.COM

BoardBulletin

lance System, was that males ages 13 to 24 remain the most frequently injured population, but the percentage of females injured while lifting weights is on the rise.

The researchers also found that injuries to the upper trunk were most common, prompting 25 percent of ER visits, while injuries to the lower trunk made up 20 percent. Sprains and strains were the most frequently diagnosed injury type, fol-lowed by soft tissue injuries.

Free weights were the most common cause of weightroom injuries, with 90 percent of all injuries attributed to their use (or misuse). Among those, 65 percent resulted from a weight being dropped. Children 12 and under had the highest free weight-related injury rate of any age group, with a higher pro-portion of lacerations and fractures than older lifters.

The take-home message? Athletes need instruction before exertion. “Before beginning a weight training program, it is important that people of all ages consult with a health pro-fessional ... to create a safe training program based on their age and capabilities,” study author Dawn Comstock, PhD, Principal Investigator at CIRP, said in a press release. “Get-ting proper instruction on how to use weightlifting equipment and the proper technique for lifts, as well as providing trained supervision for youths engaging in weight training, will also reduce the risk of injury.”

To view the abstract of the study, “Epidemiology of Weight Training-Related Injuries Presenting to United States Emergency Departments, 1990 to 2007,” go to ajs.sagepub.com and search for “weight training injuries.”

Sore Muscles? Treat them Ginger-ly

Long known as a remedy for upset stomachs, ginger root may also be an answer for muscle soreness brought on by exercise, according to researchers at the University of Georgia. Two studies published late last year in The Journal of Pain chronicled the effects of ginger supplementation on muscle pain and reported that ginger root was an effective natural pain reliever.

Patrick O’Connor, PhD, a professor in the UGA Col-lege of Education’s Department of Kinesiology, directed the studies, which examined the effects of ingesting raw and heat-treated ginger (some believe that cooking ginger enhances the root’s pain-relieving effects). For each day of the two 11-day studies, about 35 participants consumed two-gram capsules containing raw ginger, heat-treated gin-ger, or a placebo.

On the eighth day of the study, each person performed 18 elbow flexor extensions with a heavy weight to induce mod-erate stress on the arm muscles. Arm function, inflammation, and pain were assessed prior to and for three days after the

Soccer Injury Rate Linked to Game Frequency

Do soccer players need more rest between matches to stay healthy? Yes, says a study published in the American Journal of Sports Medicine April online edition, which found that com-petitions in close succession led to an increased injury rate.

At the Laboratory of Human Movement Studies at the Uni-versity of Lille in France, researchers followed professional soccer players in the UEFA Champions League for 52 games over two seasons. They reviewed match results, compiling data on each player’s total distance run, high-intensity dis-tance completed, sprint distance, and number of sprints per game while also documenting injuries and player participa-tion statistics.

Gregory Dupont, PhD, lead author of the study, told the Kansas City Star that injury risk was doubled when athletes played two games per week compared to one game per week. “Playing multiple matches in a week without sufficient time for adequate recovery can lead to fatigue, and … physiologi-cal function may not be returned to normal when the recovery time is too short,” he noted. “[Players] experienced a variety of different injuries, however the most common injuries included ligament sprains and strains/tears of muscles and tendons. The sites most injured were the ankle, the knee joints, and the thigh, groin, and calf. In addition, most major injuries occurred when players played two games per week.”

According to Dupont, the study highlights a need for improved recovery strategies when athletes compete fre-quently. He said this includes immersion in an ice bath after games and using compression garments after competition. “We also recommended that recovery following a game can be further optimized by consuming high glycemic index car-bohydrate foods and proteins, such as sports drinks, milk-shakes, yogurts, soup, and sandwiches,” Dupont said.

For more information on the study, “Effect of 2 Soccer Matches in a Week on Physical Performance and In-jury Rate,” go to ajs.sagepub.com and enter “2 Soccer Matches” into the search window.

Weightlifting Injuries on the RiseAccording to researchers from the Center for Injury Re-search and Policy (CIRP) at Nationwide Children’s Hospital in Columbus, Ohio, emergency rooms in the U.S. saw more than 970,000 weight training-related injuries from 1990 to 2007. That represents a 50-percent jump from the previous 18-year period.

Their study, published in the April issue of the American Journal of Sports Medicine, analyzed injuries directly related to weight training. Among the findings, which were based on data drawn from the National Electronic Injury Surveil-

Circle No. 103

BoardBulletin

The downpour goes all the way to the bone.

Your mouth guard tastes of mud.

Your breathing sounds like a locomotive struggling up a grade as you wait for the snap.

This is the moment.This is why you play the game.

Th e m ost resp ected n a m e i n b races , a l so h as th e m ost co m p l e te l i n e .

1.800.800.2896 activeankle.com

AS1Comfort and mobility with more support and security than tape and improved wear resistance

Power LacerExcellent fit with

added support by controlling both the heel and forefoot

T2Superior performance and

protection in a sleek, quick-fitting, single strap brace

VOLTCarbon charged protection with a

a molded bearing hinge for smooth range of motion

T&C JULY/AUGUST 20106 TRAINING-CONDITIONING.COMT&C_StabilityFam_July2010_2.indd 1 7/8/10 11:02 AM

Circle No. 104

exercise. Results showed a 25-percent reduction in pain among those who consumed raw or heat-treated ginger, with no additional effects from the heating.

To view an abstract of the study, “Ginger Reduces Muscle Pain Caused by Eccentric Exercise,” go to: www.jpain.org and search for “ginger reduces muscle pain.”

Athletic Training YouTube Video Goes Viral

By now, you’ve probably seen or at least heard about “Smooth Professional,” the brainchild of James Madison University student athletic trainers Pratik Banjade and Jar-ed Miller. The online video features original lyrics about athletic training set to Michael Jackson’s 1980s hit song “Smooth Criminal.” With over 60,000 YouTube views to date, “Smooth Professional” became an Internet sensation this spring, and Banjade and Miller were invited to show it at the NATA convention in June.

After the NATA Hall of Fame induction ceremony, over 3,000 people looked on while the video played on four large screens at the Pennsylvania Convention Center. When it ended, Banjade and Miller took the stage to raucous applause.

“It was a bit surreal—my rock star moment,” says Miller, who will pursue a master’s in athletic training at Michigan State University in the fall and work with the Spartan wrestling team. “We were approached with congratulations, questions, and even gratitude throughout the four days we were at the convention.”

The video first went online in late April, and Miller says the reception was eye-popping. “We received a ton of e-mails in the first few weeks following its release,” he recalls. “Support came from everywhere—from new students just starting out and from athletic trainers who have been in the profession for over 20 years. It was refreshing to see how athletic trainers will support the work of their peers.”

The pair made the video while preparing for finals and the ATC certification exam. They spent three weeks shooting footage around JMU’s campus and 25 hours editing the film, which won the NATA’s 2010 Most Creative Project award.

Intended as a fun way to educate the public about ath-letic training, “Smooth Professional” has achieved popularity beyond its creators’ wildest dreams. “It has been so excit-ing getting e-mails from other students or professors who loved the video and want to use it to promote the profession in their region,” Miller says. “We also had numerous media outlets covering us, including newspapers and blogs, and we even came in as the top viral video on G4, a national cable TV channel. It was very rewarding to see the interest it received from the general public, since that’s who it was intended for.”

Still haven’t seen the video for yourself? Search for “Smooth Professional” at: www.youtube.com.

The downpour goes all the way to the bone.

Your mouth guard tastes of mud.

Your breathing sounds like a locomotive struggling up a grade as you wait for the snap.

This is the moment.This is why you play the game.

Th e m ost resp ected n a m e i n b races , a l so h as th e m ost co m p l e te l i n e .

1.800.800.2896 activeankle.com

AS1Comfort and mobility with more support and security than tape and improved wear resistance

Power LacerExcellent fit with

added support by controlling both the heel and forefoot

T2Superior performance and

protection in a sleek, quick-fitting, single strap brace

VOLTCarbon charged protection with a

a molded bearing hinge for smooth range of motion

Circle No. 105

T&C JULY/AUGUST 2010 TRAINING-CONDITIONING.COM8

Barry BockMilan (Mich.) High SchoolBy R.J. AndeRson

calls Bock. “I’ve played sports my whole life and everything I do revolves around athletics, so it was very hard hearing that.”

Never having dealt with this combination of injuries before, Borden faced a difficult decision. “A patellar rupture repair and ACL repair are so much in opposition as far as how you perform them and how you conduct rehab afterward, the sur-geon [Borden] had to do some research and decide how to proceed,” Kaiser says. “He could have done the surgeries separately—which would have made the rehab last a year and a half—or done them at the same time and allowed us to per-form the rehabs simultaneously, which would mean a faster recovery process.”

Borden chose the latter. The surgeries proved success-ful, and a week later Bock began rehabbing with Kaiser, a self-employed athletic trainer who works part-time at Milan, a small-town school outside Ann Arbor. Choosing Kaiser over visiting a clinic for rehab was an easy decision for Bock and his family. “I’ve always trusted her,” says Bock, who has known Kaiser since he was in eighth grade.

At first, the two met every day. “I don’t work in a clinic and my only job is providing coverage at the high school,” says Kaiser. “He could make an appointment to work with me whenever his schedule would allow, whether it was after

ComebackAthlete

Barry Bock (far right, in three-point stance) played full-back as a senior after returning from a devastating knee injury that included a torn ACL, PCL, LCL, and MCL.

Have you ever hoped that one of your athletes wouldn’t return to the field after a devastating injury? Amanda Kaiser, ATC, Athletic Trainer at Milan (Mich.) High School, has. She lobbied for star football and baseball player Barry Bock to sit out his senior year of football after spending nine months helping him rehab from a major knee injury suffered the season before. Kaiser did not get her wish.

Despite a ruptured patellar tendon, ACL, PCL, LCL, and MCL, and a torn meniscus—not to mention Kaiser’s reserva-tions—Bock returned to the gridiron, earning all-conference honors at linebacker and never missing a snap because of injury. Along the way, he impressed his athletic trainer, who was with Bock during every step of his laborious and some-times painful rehab.

His comeback story began during the team’s fifth game of the 2008 season. The muscular 5-foot-9, 200-pound Bock, who starts at fullback, linebacker, and on special teams, field-ed the second half kickoff and prepared to cut to his right. As he planted his left cleat, an opponent dove at his feet, collid-ing with the outside of his left knee. The knee buckled and Bock collapsed to the ground, screaming in pain. He was helped off the field and Kaiser evaluated him on the sideline.

“It didn’t take me long to figure out that he wasn’t okay,” Kaiser recalls. “There was immediate swelling and I thought he might have a dislocated patella—but I couldn’t have imag-ined that it was ruptured. That just doesn’t happen very often, especially to a kid his age.

“Realizing that the injury was pretty severe, I shortened my examination and checked his pulse to make sure he didn’t have any arterial ruptures,” Kaiser continues. “His pulse was strong and stable, so I packed his leg in ice and sent him to the hospital with his father.”

During the 45-minute ride to Saint Joseph Mercy Hospital in Ypsilanti, Mich., Bock felt every agonizing bump. Doctors x-rayed his leg and told him to come back on Monday for fur-ther evaluation. But the next afternoon, Brian Borden, MD, an orthopedic surgeon with Orthopedic Surgery Associates at the Michigan Orthopedic Center, called Bock’s mother and told her to bring her son to the hospital immediately. After evaluating Bock’s x-rays that morning, Borden had deter-mined the injury was much worse than originally thought.

“He told me I may never be able to play sports again,” re-R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at: [email protected].

60°

60°

• 60˚ Stabilizer – On both sides of ankle, guards against rollover and helps prevent sprains

• Breathable fabric – Provides cool comfort

• Lightweight – Anatomic design for a comfortable bulk-free fi t

• Simple single strap application – Eliminates time-consuming lacing and costly, repetitive taping

The Aircast A60® is a lightweight, molded 60˚stabilizer that guards against rollover and helps prevent sprains.

Call 800.526.8785 to give your patients the next degree in ankle support.

aircast.com

The Next Degree In Ankle Support

© 2010 DJO, LLC

DJOglobal.com

Aircast_A60 Train&Condit Ad.indd 1 7/2/10 5:10 PM

T&C JULY/AUGUST 2010 9TRAINING-CONDITIONING.COM

ComebackAthleteschool or when he had a break between classes. I was al-ways available.”

Like Borden, this would be Kaiser’s first time working with a simultaneously injured ACL and patellar tendon. As such, she was in constant contact with the surgeon—even attend-ing Bock’s monthly doctor’s appointments. “They were in the afternoon and we would just close down the training room and go,” says Kaiser. “It was a big help for me to see all the x-rays and ask questions as they came up.”

Besides seeing Borden at the appointments, Kaiser phoned him about every two weeks with additional questions. “The conversation would go something like, ‘Barry thinks he’s ready to walk … what do you think? Barry wants to do this … tell me what we can do,’” Kaiser recalls. “And I would usually play Barry’s advocate. I would tell the doctor how he was feeling and what range of motion he had, and ask what was holding us back.”

Per Borden’s orders, Kaiser used a patellar tendon repair protocol to guide the rehab timeline. “When I rehab a torn ACL, I don’t really follow a protocol—I progress the athlete based on what they are ready for and how their knee reacts,” she says. “In this case, Dr. Borden wanted me to adhere to relatively strict deadlines that drastically slowed down flexion progressions [versus an ACL tear rehab] so that the tendon could heal and completely reattach.”

Bock was also rehabbing his torn meniscus, which meant no bearing weight for three weeks and wearing a full-length brace

locked at zero degrees of flexion. He used a wheelchair to get around, and its limitations frustrated him. “It was difficult at school, but the other kids were great about helping him,” Kaiser says. “We were counting down the days until he would be out of the wheelchair. There was a paper chain in the athletic training room with 21 links—one for each day he had left before he could walk. He got to remove a loop every day when he came in.”

Though those weeks were physically and emotionally dif-ficult, Bock’s spirits were buoyed by the presence of a team-mate who was rehabbing a ruptured ACL suffered during the same game. “Having someone to work with side by side was very helpful,” says Kaiser. “Even though the other player pro-gressed more quickly, I think it really motivated Barry.”

At this point, Bock’s sessions with Kaiser consisted of 30 to 45 minutes of table-based exercises. He would lie on his back while sliding his heel back and forth to activate his quad and hamstring (with a rope attached to his foot so he could assist himself in moving his leg). He also performed isomet-ric muscle contractions in all four directions of the hip, and used resistance bands for calf strengthening.

During this period and throughout the rehab, Bock worked very hard on improving his abdominal and core strength. “We did a lot of ab work because he could really go after it and feel like he was actually doing something,” Kaiser says. “An active kid like Barry needs to feel that he’s tiring himself out and mak-ing strength training progress. By the end of his rehab, we had worked up to about 1,000 ab and back reps per day.”

60°

60°

• 60˚ Stabilizer – On both sides of ankle, guards against rollover and helps prevent sprains

• Breathable fabric – Provides cool comfort

• Lightweight – Anatomic design for a comfortable bulk-free fi t

• Simple single strap application – Eliminates time-consuming lacing and costly, repetitive taping

The Aircast A60® is a lightweight, molded 60˚stabilizer that guards against rollover and helps prevent sprains.

Call 800.526.8785 to give your patients the next degree in ankle support.

aircast.com

The Next Degree In Ankle Support

© 2010 DJO, LLC

DJOglobal.com

Aircast_A60 Train&Condit Ad.indd 1 7/2/10 5:10 PM

Circle No. 106

ComebackAthleteAs with any knee rehab, addressing the inevitable quad

atrophy—something that usually requires about two or three weeks—was among Kaiser’s earliest goals. And how Bock’s body reacted was one of her biggest surprises. “I did a happy dance when he fired that quad muscle for the first time after only three or four days of rehab,” she says. “That’s when I knew his rehab was going to be a success.

“I remember asking myself, ‘Is that rapid improvement a byproduct of his internal motivation, or is it because of his physical build?’” Kaiser continues. “He certainly had enough muscle already built up, and his motivation was off the charts, so it was probably a combination of the two.”

On Oct. 27, three weeks post-surgery, Bock tore the last link off his wheelchair countdown chain. A week later, his brace was released to allow 50 degrees of flexion and he be-gan working with Kaiser for up to two hours per day.

By Nov. 10, he had progressed to 50 percent weight bear-ing, and his flexion was increased to 60 degrees. A week lat-er the brace went to 70 degrees, and on Nov. 21, Bock was cleared to resume full weight bearing with a locked brace.

Throughout this time, Kaiser was looking for ways to in-corporate cardiovascular conditioning into Bock’s workouts, so she introduced 20-minute hydrotherapy sessions once or twice a week. “Barry’s flexion wasn’t enough to water jog, so I had him swim,” she says. “I was concerned for his MCL and didn’t want the pressure from the water to push his leg into an awkward position and stress that repair. So I tied a foam

Barry Bock Milan (Mich.) High School

Sports: Football and baseball

Injuries: Ruptured patellar tendon, ACL, PCL, LCL, and MCL, and torn meniscus

Result: Returned to play baseball as a junior and both football and baseball as a senior. Bock will study physical therapy at Wayne State University in the fall.

SWEDE•O STRAP LOK

COMPARE TO THE COMPETITION:

✔Better Quality Made in the U.S. with uncompromising quality standards

✔Lower Price Save big money on bids and ongoing purchases

✔Longer Warranty Backed by industry leading 12 month warranty

www.swedeo.com800.525.9339

SLTHERMO 4.10

.com800.525.9339

SLTHERMO 4.10 SLTHERMO 4.10

Ballistic nylon

construction

Full elastic back

Exclusive offset panel

Seamless arch

NEW:full top strap

Breathable tongue

Figure-eight straps

Circle No. 107

SWEDE•O STRAP LOK

COMPARE TO THE COMPETITION:

✔Better Quality Made in the U.S. with uncompromising quality standards

✔Lower Price Save big money on bids and ongoing purchases

✔Longer Warranty Backed by industry leading 12 month warranty

www.swedeo.com800.525.9339

SLTHERMO 4.10

.com800.525.9339

SLTHERMO 4.10 SLTHERMO 4.10

Ballistic nylon

construction

Full elastic back

Exclusive offset panel

Seamless arch

NEW:full top strap

Breathable tongue

Figure-eight straps

Circle No. 108

ComebackAthlete

we had to be very careful to not overstress his patellar tendon. Those drills took the rehab in a more functional direction and gave him something to look forward to.”

In January and February, Kaiser began ratcheting up the loads, and Bock did a lot of body weight activities such as stair climbs, squats, and lunges. She also utilized med balls for stability, core, and functional movement exercises and prescribed flexibility work for his glutes, calves, hip flexors, quads, hamstrings, piriformis, and lower back.

For each exercise, Kaiser offered a thorough explanation of how it would affect his progress. “I would tell him the reasons behind the stuff he was doing,” she says. “When I told him he needed to dorsiflex his foot during a drill, I would explain that he can’t run fast without dorsiflexing his foot. And when we worked on hip flexibility, I told him he couldn’t squat deeply without increasing his ROM. If you can’t squat deeply, you can’t lift heavier weights and get stronger. He bought into all of it.”

By late February, Bock’s cardio workouts involved 25 minutes on the bike and 15 on the elliptical machine. He slowly progressed to doing more on the elliptical and less on the bike.

From there, he moved on to light jogging. “We started him slow, then sped him up very gradually,” says Kaiser. “There wasn’t a day when we said, ‘Okay, today you can run.’ It was just kind of phased in. And it worked out nicely.”

buoy between his thighs for support, and we had him swim using just his upper body while clutching the buoy between his legs to increase adduction strength and protect his knee from side-to-side movement.”

A major rehab milestone arrived Dec. 1 when Bock was at 90 degrees of flexion and allowed to unlock the brace to 30 degrees for ambulation. The patellar tendon rehab protocol restrictions were complete, and Kaiser could base Bock’s range of motion and strength work more on his physical re-sponse than a rigid timeline. This helped clear the way for faster progress. “As soon as Barry could unlock his brace for walking and start moving again, he just flew through his rehab,” says Kaiser.

She began incorporating sprint mechanics drills borrowed from her husband, an assistant track and field coach at the University of Michigan. It was her first experience using them in a rehab. “I would take something traditional in the rehab setting, like straight-leg raises, and adapt it into straight-leg marches or straight-leg acceleration kicks—supine and stand-ing—to mimic and enhance the movement,” Kaiser says.

“Barry started by walking through each of the sprint drills,” she continues. “For example, he would walk around cones and through an agility ladder. He would walk over mini hurdles in all different directions and thigh-high foam hurdles both forward and backward. We did cariocas at a walking pace, then a run-ning pace. We did giant steps and mini lunges—during which

T&C JULY/AUGUST 2010 TRAINING-CONDITIONING.COM12

No More . . .No More Draining and Filling

Spend more time on Athletic Training instead of

hauling ice and worrying about MRSA

CryoTherapy Spa The one pool that does it all Cold, Hot and Salt Water

IMPROVE ATHLETIC RECOVERY & PERFORMANCE

NEW deeper seating to accomodate taller athletes. For more [email protected]

Look for this link on our website

Ask about our

2010 specials

TAKE YOUR CAREER

TONEWHEIGHTS

GLOBAL ONLINE

California University of PennsylvaniaBuilding Character. Building Careers.

www.calu.edu/goA proud member of the Pennsylvania State System of Higher Education.

100% ONLINEMS in Exercise Science & Health Promotion• Wellness & Fitness • Sport Performance Training• Sport Psychology • Rehabilitation Science• NASM certifications in PES, CES, and/or CPT

MS in Sport Management Studies• Four degree tracks

Bachelor of Science in Wellness & Fitness• NASM certifications in CPT

For more information call: 1-866-595-6348or visit: www.calu.edu/go

CALU

217-431_ExScience_3.4x4.8_4C:Layout 1 1/8/10 11:10 AM Page 1

Circle No. 109 Circle No. 152

TRAINING-CONDITIONING.COM

As winter turned to spring, Bock’s return goals began to take shape. And first on his list was re-joining his teammates on the baseball diamond. Kaiser was hesitant and held him out of baseball preseason, but allowed him to participate in certain workouts. “Our baseball team does a lot of unique things like yoga and other core training, and I would pull him out of rehab and send him to do those types of activities with his teammates,” she says. “By the time they were ready to start the regular season, he was doing full sprints and chomping at the bit to get back on the field.”

Bock re-joined the team in time for its first game, ending his rehab sessions. “Fortunately, baseball isn’t that stressful on the body,” Kaiser says. “He could stop and start and run the bases, so the doctor felt he was okay to play. Also, Barry played first base so he didn’t have to run very fast or far.”

Though he didn’t start, Bock was a super sub on a senior-laden team that reached the semifinal round of the state tournament. And through it all, Kaiser was a very nervous spectator. “I’d spend part of the game sitting with his parents, then go down to the dugout,” she says. “I bit my fingernails every time he took the field.”

Three months passed and Bock prepared for an even big-ger challenge: returning to the sport that had injured him. After strength and conditioning work with his football teammates all summer, he played sparingly in the preseason due to soreness in his surgically repaired knee. Kaiser was concerned.

“I talked to him about it being a big gamble,” she says. “I said that if he re-injured his knee, it might never be the same again.

“Dr. Borden and I weren’t in favor of him playing, but nei-ther of us felt it was our risk to take—it was his and his fam-ily’s,” Kaiser continues. “The doctor said, ‘He’s strong and capable of withstanding the punishment, but if he were my child, I wouldn’t let him play football.’”

Despite Kaiser’s and Borden’s objections, Bock suited up for the team’s first game. “I was sitting on the sidelines before the game shaking from nervousness,” Bock says. “But after that first hit, when it didn’t hurt, I knew I had made it all the way back.”

Bock scored a touchdown in that first game and helped lead his team to a 6-3 record and a berth in the playoffs. Though his speed and lateral movement didn’t return to pre-injury levels, he improved his mental game to compensate. “When I knew my speed wasn’t going to be the same, it forced me to improve my angles on tackles and blocks,” says Bock, who led the Milan Big Reds in tackles.

“Barry didn’t complain about his knee the entire season,” says Kaiser. “He was a true leader on the team. The doctor and I hate that he played, but we’re so proud that he did.”

Bock’s successful senior year carried over to baseball, as he started at first base and helped his team to a top-10 state ranking. He also took on a senior internship, working under Kaiser to study athletic training.

Inspired by what he learned during his own rehab, Bock will attend Wayne State University this fall and major in physical therapy. “After making it back like I did, I really want to help other athletes get through their injuries and return to the field as soon as possible,” he says. “Much like Amanda did for me.” n

ComebackAthlete

with Trigger Point Release Grips

Circle No. 110

T&C JULY/AUGUST 2010 13

T&C july/augusT 2010 14 TRaININg-CONDITIONINg.COM

NUTRITION

By Randy BiRd

Randy Bird, MS, RD, CSSD, CSCS, is Sports Nutritionist for the University of Kansas Athletic Department. He can be reached at: [email protected].

I f you follow nutrition and public health news, you may have noticed that vitamin D is getting more attention of late, and with good reason. Vitamin D deficiency, once thought to be conquered in the industrialized world, has

made a comeback and is reaching epidemic proportions. Today, an estimated 75 percent of Americans are vitamin D deficient.

Although there is little concrete data on the deficiency rate among athletes, it’s safe to assume they’re not far away from the general population. The hazards of a chronic vitamin D shortage—including heightened stress fracture risk, decreased immune function, and elevated blood pressure—are especially troublesome for those who play sports, yet vitamin D remains largely ignored in sports nutrition planning.

The good news is that vitamin D deficiency is quite easy to address. Once athletes understand why this readily accessible substance is crucial for their health and performance, they can make a few simple changes to their daily habits to ensure an adequate supply.

WHY IT MATTERSWhat we call vitamin D is actually a class of fat-soluble vita-mins called secosteroids, and its primary function in humans is to promote calcium absorption. It also helps regulate inflam-mation and neuromuscular control.

There are two major forms of vitamin D: vitamin D2 (ergocal-ciferol) and vitamin D3 (cholecalciferol). The only good natural-ly occurring source of vitamin D2 is mushrooms that have been exposed to UV light. Whenever vegetarian or vegan products are fortified with vitamin D, the manufacturer uses D2.

Vitamin D3 is found in small amounts in a few animal based foods, and it can also be extracted from the lanolin of sheep’s wool and used to fortify foods or sold in supplement form. In addition, the human body produces its own D3 when skin is exposed to sunlight (specifically the sun’s UVB rays).

Research has shown that D3 is better than D2 at staying in the bloodstream in adequate levels, allowing the body to take advantage of its many benefits. Because vegetarians and vegans are less likely to consume D3 through food, they may benefit even more than other athletes from taking a vitamin D supplement.

Some people are at greater risk of vitamin D deficiency than others. Because the body’s own vitamin D factory depends on sunlight, the most vulnerable are those with limited exposure to the sun. Athletes who practice and play indoors, live in

Chances are some (if not most) of your athletes don’t get enough vitamin D to support optimal health and performance. But that’s easy to fix, and doing so can pay huge dividends.

The

Factorim

ages

: ist

ock.

com

/Dig

itaL

com

Posi

tioN

: sUZ

aNNe

LYNc

H

6304EAS11845M_Quad_TrainCond.indd 1 7/22/10 12:35:01 PM

Circle No. 111

Circle No. 113


NUTRITION

northern climates, and keep their skin covered when outside are unlikely to obtain much vitamin D from sunlight.

Sunscreen can also block the produc-tion of vitamin D. In fact, one study found that an SPF as low as eight de-creased vitamin D production by 95 percent. (For more on sunscreen and vitamin D production, see “Under the Sun” on page 20).

Skin tone affects vitamin D synthesis as well. People with darker skin (high-er levels of melanin) have a reduced ability to produce vitamin D from ex-posure to sunlight. Dark-skinned peo-ple may need two to three times the exposure to sunlight to produce the same amount of vitamin D as fair-skinned people.

Lastly, individuals with difficulty ab-sorbing dietary fat are at increased risk for deficiency, since vitamin D in food requires some dietary fat in the gut for absorption. Fat malabsorption can be caused by several medical conditions, including pancreatic enzyme deficiency, Crohn’s disease, cystic fibrosis, celiac disease, some forms of liver disease, and surgical removal of part of the stomach or intestines.

The list of health problems linked to vitamin D deficiency is staggering. It includes weakened bones, a compro-mised immune system, muscle weak-ness and pain, weight gain, depression, certain types of cancer, heart disease, and hypertension.

One of the most serious effects—bone weakening—occurs because vitamin D regulates calcium and phos-phate concentration in the blood, which helps govern bone mineraliza-tion, growth, and modeling. For the general population, an inadequate sup-ply can lead to diseases such as rick-ets, osteomalacia, and osteoporosis. For competitive athletes, additional concerns are chronic musculoskeletal pain, stress fractures, and heightened risk for trauma-related fractures.

The mental health effects of vita-min D are not as well understood, but

some have been documented in the literature. One recent study published in the Journal of Internal Medicine found that people with vitamin D de-ficiency showed more depressive traits than those with normal levels. When some of the test subjects were treated with regular vitamin D supplementa-tion for a year, their mental health im-proved significantly.

GETTING ENOUGHAn individual’s vitamin D level can best be determined by a simple blood test that measures 25-hydroxyvitamin D (25-(OH)D). The optimal level of serum 25-(OH)D is thought to be around 50 nanograms per milliliter (ng/mL), and research has demonstrated that a level below 32 ng/mL is inadequate for good health. In the U.S., a federal panel is evaluating vitamin D research to update the daily recommendation, which now stands at 400 international units (IU) per day. Many scientists believe 400 IU is far too low, arguing that a daily in-take of approximately 1,700 IU is need-ed to raise 25-(OH)D concentration in the blood to a healthy level.

It should be every athlete’s goal to have a vitamin D level greater than 32 ng/mL. Time in the sun is part of the equation, but dietary intake should be emphasized as well.

The challenge is that only a few foods naturally contain vitamin D. Fish and fish liver oils are among the best sourc-es—wild salmon, for instance, contains roughly 1,000 IUs per 3.5-ounce serv-ing, and farm-raised salmon typically has around 250 IUs. Small amounts of vitamin D3 are also found in beef liver, cheese, and egg yolks. The aforemen-tioned UV-exposed mushrooms are also a dietary source, providing a moderate amount of D2.

Because of its scarcity in natural food, most vitamin D in the American diet comes from fortified foods. Almost all of the U.S. milk supply is fortified with 100 IU of vitamin D per cup, a practice that began in the 1930s to combat rick-ets. Other fortified foods include cereal,

flour, some dairy products, and fruit juices (particularly those that are also calcium-fortified).

Unless someone frequently eats oily fish and consumes a lot of milk and other fortified foods and beverages, ob-taining sufficient dietary vitamin D can be can difficult. Supplements are an easy and convenient solution in these cases: Both D2 and D3 are available in supplement form, and while either can be effective at raising serum 25-(OH)D levels, D3 appears to be more than three times as effective as D2.

Any time an athlete purchases a supplement, it’s important to check the label for banned or unsafe sub-stances, and to choose a product that is certified for purity by an agen-cy such as USP, NSF, or Informed-Choice. Dosing should be determined by an athlete’s serum 25-(OH)D test results. Research suggests that an in-take of 1,700 to 2,000 IU per day is necessary to maintain a serum level over 32 ng/mL, though the figure var-ies based on body chemistry and other factors, such as time of year and cli-mate (which determine exposure to sunlight). Follow-up blood testing af-ter several months on a supplement can reveal whether an appropriate lev-el has been achieved.

What can athletes expect once they resolve a vitamin D deficiency? One of the first observed benefits is often a stronger immune system, noticeable in the form of less frequent illness. This has two causes: First, the vitamin D re-ceptor complex appears to control pro-duction of lymphocytes (a type of white blood cell). Second, researchers have found a link between vitamin D status and the release of antimicrobial pep-tides that attack the cell membranes of pathogens.

Some studies suggest that these an-timicrobial peptides also help fight off the flu virus, and that seasonal fluctua-tions in vitamin D levels could explain the higher incidence of colds and flu in winter. One group of researchers found that 2,000 IU per day reduced occur-rence of the flu by 70 percent. This finding needs to be repeated in future research, but for athletes who compete in winter when the flu is a constant threat, it suggests vitamin D supple-mentation may be as important as get-ting a flu shot.

Recovery after workouts is an-other area where athletes often see

The list of health problems linked to vitamin D deficiency is staggering. It includes weakened bones,

a compromised immune system, muscle weakness and pain, weight gain, depression, certain types of

cancer, heart disease, and hypertension.

t

©20

®

Coaching ManagementFull Page Non-Bleed 7-5/8"W x 10-3/8"H

Full Page Bleed 8-3/8"W x 11-1/8"HFull Page Trim 8-1/8"W x 10-7/8"HLive Area 7-3/8"W x 10-1/8"H

Diedra Harkenrider, Sales AssociateAthletic Management, Coaching Man-agement and Training & Conditioning31 Dutch Mill Road, Ithaca, NY 14850Phone 607-257-6970, Ext. 24 . Fax 607-257-7328 . E-mail [email protected]

milkpep-refuel-coachingmgmt-7-19.indd 1 6/26/09 4:05:18 PM

10 America’s M

ilk Processors. got milk?

is a registered trademark of the California M

ilk Processor Board.

t

©20

®

Coaching ManagementFull Page Non-Bleed 7-5/8"W x 10-3/8"H

Full Page Bleed 8-3/8"W x 11-1/8"HFull Page Trim 8-1/8"W x 10-7/8"HLive Area 7-3/8"W x 10-1/8"H

Diedra Harkenrider, Sales AssociateAthletic Management, Coaching Man-agement and Training & Conditioning31 Dutch Mill Road, Ithaca, NY 14850Phone 607-257-6970, Ext. 24 . Fax 607-257-7328 . E-mail [email protected]

milkpep-refuel-coachingmgmt-7-19.indd 1 6/26/09 4:05:18 PM

10 America’s M

ilk Processors. got milk?

is a registered trademark of the California M

ilk Processor Board.

Circle No. 112


NUTRITION

improvement after augmenting their vitamin D supply. Intense exercise creates elevated levels of pro-inflam-matory cytokines, which are linked to damage caused by overtraining.

Vitamin D has been shown to reduce the production of these cytokines while increasing the production of anti-inflammatory cytokines. Thus, it’s possible that an adequate sup-ply of vitamin D may speed recovery from intense training sessions.

There is limited research looking di-rectly at vitamin D and athletic per-formance. Recent studies have found a link between vitamin D deficiency and loss of muscle strength in the elderly and in post-menarchal adolescent fe-males, and one found that young wom-

en with the deficiency had increased fat infiltration into muscle tissue, but much more research is needed in this area. Still, the best available evidence suggests that athletes’ muscles may

function better with a sufficient vita-min D supply in the body.

WHEN TO SAY WHENIt is possible to get too much vitamin D. Most cases of vitamin D poison-ing (also known as hypervitaminosis D) stem not from sunlight or food, but from overdoses of supplements. Toxicity can cause non-specific symp-toms such as nausea, vomiting, poor appetite, constipation, weakness, and weight loss. More seriously, it can also raise blood calcium levels, causing

heart rhythm abnormalities and men-tal status changes such as confusion. Over time, it may lead to deposits of calcium and phosphate in the kidneys, heart, and lungs, reducing their ability to function. In some cases, the kidney damage is irreversible.

A serum 25-(OH)D concentration consistently above 200 ng/mL is consid-ered to be potentially toxic. Vitamin D toxicity is treated by discontinuing any supplementation and restricting calci-um intake.

The maximum long-term safe dose of vitamin D is not known. Since 1997, the U.S. Dietary Reference In-take Tolerable Upper Intake Level (UL) of vitamin D for children and adults has been 2,000 IU per day, but many scientists believe that figure is outdated. A 2007 risk assessment suggested that 10,000 IU per day did not produce toxicity in healthy adults and therefore should be adopted as the tolerable upper limit. Meanwhile, research has shown that sustained in-take of 100,000 IU per day is enough to produce toxicity in adults within a few months.

Athletes who take vitamins and other supplements often follow the mistaken notion that if a little is good,

more must be better. With this mindset, they could potentially achieve a toxic level of vitamin D. Check the

labels and dosing of any supplements they may be using.

Circle No. 113

Circle No. 114

Lose Weight Now!Join Our Success Stories!

Pump Fits Both Half-Gallon And Gallon Bottle!

What’s the best way to use our Liquid Egg Whites? Imagine a protein drink that you can make taste like anything you want, any time you want. Chocolate, Vanilla, Ice Coffee, or just Orange Juice. You name it! You are only limited by your own imagination. Our All Natural, 100% Pure Liquid Egg Whites are pasteurized, Salmonella tested, USDA & Kosher approved. Best of all, they are double filtered to have the smooth consistency of milk. You can literally take one cup of our egg whites, and make the fluffiest omelet you have ever had. OR, take one cup of our liquid egg whites, and add some sugar free chocolate syrup, and you would not know it’s not chocolate milk. YES REALLY! One 8-ounce cup of our liquid egg whites supplies 26 grams of Pure protein, with only 2 carbs., No Fat, No Cholesterol, and only 120 calories. The worlds best protein for losing or managing weight, and for building muscle. It’s also a great protein for kids and adults with health issues who don’t get enough protein.

NOTE that this is not a supplement, it’s a Real, All Natural FOOD.

How much protein should you consume in a day? The average “Active” person requires approximately 1 gram of protein per pound of lean body weight per day. Protein is the building block for muscle growth as well as helping in the battle against body fat. Liquid Egg Whites are the perfect source of protein, for Gastric bypass patients, athletes, World Class Bodybuilders and everyone in between! How often do you use our Liquid Egg Whites? We recommend a minimum of

twice a day. I dea l l y, as soon as you get up in the m o r n i n g , and just before b e d t i m e . For optimal results keep an extra bottle of Liquid Egg Whites at work to enjoy their benefits throughout the day! Why take Liquid Egg Whites before bedtime? Fitness enthusiasts have known for decades that if you don’t put protein into your body before you go to bed, your body will run out of protein in the middle of the night. Once your body digests all of its available proteins, your body thinks it is starving itself. To protect you, your body shuts down and starts storing your own fat cells. Your blood sugar still needs protein to keep you going, so it starts consuming the only protein source available at 3 am, your own muscle mass. Basically, you are storing fat and eating muscle. By drinking a high protein drink with Pure Liquid Egg Whites just before you go to bed, the egg protein will support muscle growth for up to 4 to 5 hours. Now the process is reversed for most of your sleep time. Rather than storing fat and eating muscle, the protein from the Liquid Egg Whites, is allowing your body to burn the fat at its normal rate while building on the muscle. You will get better nights sleep, and wake up more alert and refreshed, and not as hungry in the morning.

READ THIS!READ THIS!

PPuPuPuuPuPuAndAnAndAndnd

100 % Guaranteed Will stay good refrigerated

for 90 to 120 days, and can be frozen indefinitely.

WWW.EGGWHITESINT.COM 877-EGG-WHITESWWW.EGGWHITESINT.COM 877-EGG-WHITES

Chris LaCascia accomplished his amazing transformationof losing 130lbs in only 9 months by drinking LiquidEgg White Protein Shakes for 3 of his 6 daily meals.

For A Perfect Measurement 1 Pump Equals: 1 Ounce 1 Whole Egg

1.25 Egg Whites 3.25g of Protein

Untitled-6 1 8/1/08 3:35:46 PM


NUTRITION

Because of vitamin D’s limited avail-ability through food and the body’s natural limits on how much it produces through UV exposure, there is virtu-ally no risk of reaching a toxic level by sitting in the sun all day eating salmon and drinking milk. But athletes who take vitamins and other supplements often follow the mistaken notion that if a little is good, more must be better. With this mindset, they could poten-tially achieve a toxic level of vitamin D. Check the labels and dosing of any supplements they may be using, and if you’re concerned about someone’s vi-tamin D level, recommend that they undergo a blood test.

Given all that we know about vi-tamin D’s positive impact on health, there is no excuse for the high rate of deficiency in today’s population. And since athletes demand more of their bodies than other people, it’s essential for them to achieve adequate vitamin D levels. Sound dietary choices and possibly a trusted multivitamin or vita-min D supplement are all that’s needed to ensure they are maximizing their health and athletic potential. n

UNDER THE SUN The human body produces some vitamin D on its own when skin is exposed to sunlight (specifically UVB rays), thus helping to prevent deficiency. But with the recent public health push for wearing sunscreen to reduce skin cancer risk, athletes may wonder which concern outweighs the other. Does sunscreen stunt the body’s ability to produce valuable vitamin D?

The short answer is “yes and no.” Some studies have found that sunscreen use significantly hampers endogenous vitamin D production, while others have followed subjects for extended periods and found that the effect of sunscreen is negligible.

The New York Times recently asked Henry Lim, MD, Chairman of Dermatology at the Henry Ford Hospital in Detroit and a spokesman for the American Academy of Dermatology, what to make of the conflicting information. He said the most reasonable interpretation is that sunscreen users typically don’t apply enough of the product to block all UV rays, so they still receive the vita-min D-producing benefits of sunlight. That isn’t surprising, since the National Institutes of Health reports that as little as five to 30 minutes of direct sun exposure twice a week may be enough to produce an adequate amount of endogenous vitamin D.

Lim concluded that the benefits of wearing sunscreen outweigh any potential harm from a vitamin D reduction. That’s especially true because vitamin D is easy to obtain otherwise through multivitamins, supplements, and diet.

Athletic Management

1/6-Page Vertical2.125 x 4.8125

All kinds of sports-relatedclassifieds, job postings too.All free.

The place for usedsports equipment

Post aClassifiedfor Free.

Tons of other neat features on this free site, you gotta check it out.

Get it Online.Get it Online.

Used track & field fixed equipment, goals, acces-sories, benches/seating listedfor free. Post for free or buy

who are we? Aluminum Athletic Equipment Co.wanna stop by? 1000 Enterprise Drive • Royersford, PA 19468phone ? 800-523-5471 • 610.825.6565fax? really? 610.825.2378what’re our games? Track & Field • Football • Soccer

Lacrosse Field Hockey • Baseball • Softball

.com

Circle No. 116

pExceeding Expectations

Circle No. 115

Lose Weight Now!Join Our Success Stories!

Pump Fits Both Half-Gallon And Gallon Bottle!

What’s the best way to use our Liquid Egg Whites? Imagine a protein drink that you can make taste like anything you want, any time you want. Chocolate, Vanilla, Ice Coffee, or just Orange Juice. You name it! You are only limited by your own imagination. Our All Natural, 100% Pure Liquid Egg Whites are pasteurized, Salmonella tested, USDA & Kosher approved. Best of all, they are double filtered to have the smooth consistency of milk. You can literally take one cup of our egg whites, and make the fluffiest omelet you have ever had. OR, take one cup of our liquid egg whites, and add some sugar free chocolate syrup, and you would not know it’s not chocolate milk. YES REALLY! One 8-ounce cup of our liquid egg whites supplies 26 grams of Pure protein, with only 2 carbs., No Fat, No Cholesterol, and only 120 calories. The worlds best protein for losing or managing weight, and for building muscle. It’s also a great protein for kids and adults with health issues who don’t get enough protein.

NOTE that this is not a supplement, it’s a Real, All Natural FOOD.

How much protein should you consume in a day? The average “Active” person requires approximately 1 gram of protein per pound of lean body weight per day. Protein is the building block for muscle growth as well as helping in the battle against body fat. Liquid Egg Whites are the perfect source of protein, for Gastric bypass patients, athletes, World Class Bodybuilders and everyone in between! How often do you use our Liquid Egg Whites? We recommend a minimum of

twice a day. I dea l l y, as soon as you get up in the m o r n i n g , and just before b e d t i m e . For optimal results keep an extra bottle of Liquid Egg Whites at work to enjoy their benefits throughout the day! Why take Liquid Egg Whites before bedtime? Fitness enthusiasts have known for decades that if you don’t put protein into your body before you go to bed, your body will run out of protein in the middle of the night. Once your body digests all of its available proteins, your body thinks it is starving itself. To protect you, your body shuts down and starts storing your own fat cells. Your blood sugar still needs protein to keep you going, so it starts consuming the only protein source available at 3 am, your own muscle mass. Basically, you are storing fat and eating muscle. By drinking a high protein drink with Pure Liquid Egg Whites just before you go to bed, the egg protein will support muscle growth for up to 4 to 5 hours. Now the process is reversed for most of your sleep time. Rather than storing fat and eating muscle, the protein from the Liquid Egg Whites, is allowing your body to burn the fat at its normal rate while building on the muscle. You will get better nights sleep, and wake up more alert and refreshed, and not as hungry in the morning.

READ THIS!READ THIS!

PPuPuPuuPuPuAndAnAndAndnd

100 % Guaranteed Will stay good refrigerated

for 90 to 120 days, and can be frozen indefinitely.

WWW.EGGWHITESINT.COM 877-EGG-WHITESWWW.EGGWHITESINT.COM 877-EGG-WHITES

Chris LaCascia accomplished his amazing transformationof losing 130lbs in only 9 months by drinking LiquidEgg White Protein Shakes for 3 of his 6 daily meals.

For A Perfect Measurement 1 Pump Equals: 1 Ounce 1 Whole Egg

1.25 Egg Whites 3.25g of Protein

Untitled-6 1 8/1/08 3:35:46 PM

Circle No. 117

New York Barbell of Elmira, Inc.Serving The Industry for Over 30 Years!

WWW.NEWYORKBARBELLS.COM15,000 Square Ft. Showroom Open to the Public

160 Home St., Elmira, NY 14904Ph: 800-446-1833 • Fax: 607-733-1010 • Email: [email protected]

Benches • Calf Machines • Dumbell Racks • Lat Machines • Plate Holders • Power Racks Smith Machines • Plates Hex Dumbells • Bars • Weight Sets • Strongman Equipment and More!!

CL-95810Bio Seated Military Press

Bi Angular Arm Movement to Duplicate Natural Moiton

C82626-WPGlute & Ham String Machine

2” X 4” Base for StabilityExtra Wide Diamond Toe Plate for Foot Support Adjustable Horizontal & Vertical Slide, Special

Contoured Seat, Front & Rear Hand Grips

$699

$499

C-PRO92580Titan Power Rack-96”

3” X 3” X 11 Gauge Steel Tube ConstructionSelf Locking Jumbo Steel Pins, Selft Locking

Jumbo “J” Hooks, Front Deep Knurled Chinning Bar, 33” Space between front & Rear Post

*Plates not included

$34999C92563Power RackDistance between holes-2”28 Holes with numbers for adjustment26” Distance between Posts

1” Solid Steel Pines

$749

Plate Rack $249

Titan Sq. Plyometric PlatformsAvailable Size: 12”, 18”, 24”, 30”, 36” & 42”

Top: 3/4” CD Plywood base with 3/4” U.S. Made Non Toxic, Non Skid Rubber

C91416-Wall Mount Kip Chin/Pull Up Unit

$19995

Special Power Lifting Bars(IM-0260-0) Mega Tricep Curl Bar - 86” Long-$199

(IM-0250-0) Mega Bow Bar - 92” Long-$199(IM-0240-O) Mega Spl. Olympic Bar - 92” Long-$189

Cr. Collars Included

Farmer’s Walk - 2” & 5”Black finish with chrom collars

2”-$199 • 5”-$299 IM-0063-OMega Shrug Bar1000 lb. Capacity. Deep Kurled for Better Grip. 1.25” Dia. Steel Bar - Knurled & Chrom Plated Plates, Stand & Collars are not included

$249

Unbeatable

Prices & Quality

Since 1974

Call for Special Discounts for Government

& Military orders

$2495

Leather Head Gear

$3495

Leather Dip Belt

$4495– Power Lifting BeltsXS, S, M, L, XL & XXL

1/2” thick top quality leather. Soft suade lining and padded back for increased suport.

Kettle Bells Solid Or Adjustable

$129IM5634 Weighted Vest 50 lb.One size fits all. Adj. 2 lb - 50 lb.

Circle No. 118


Optimum perfOrmance

Dumbbells and kettlebells provide unique advantages that can add value to any strength regimen, but only if you know how to fit them into a functional training approach.

Bell PowerBy Vern GamBetta

Vern Gambetta, MA, is President of Gambetta Sports Training Systems in Sarasota, Fla., and a frequent contributor to Training & Conditioning. His daily thoughts on training athletes can be viewed on his blog: www.functionalpathtraining.blogspot.com. is

tock

.com

Athletic trainers and strength coaches are constantly inundated with marketing claims about the next “latest and greatest” training aid or exercise method. Many of these pitches are laden with buzzwords, puffery, and half-truths

about the training approaches being plugged and the science that supposedly backs them up.

Of course there have been some significant achievements in the training aid marketplace in recent decades, so I don’t want to paint all new products and systems with a broad brush. But despite the never-ending barrage of new ideas, the most basic and time-tested equipment is sometimes still the most practi-cal. Such is the case with two of the oldest types of training implements: dumbbells and kettlebells.

Dumbbells have been around for so long that some early ver-sions were literally “dumb (soundless) bells,” from which the


Optimum perfOrmance

KETTLEBELL SAFETYEvery strength training method carries some degree of injury risk, especially if a proper progression is not followed and technique is not emphasized. The unique design of the kettlebell presents some challenges that must be overcome to minimize risk. Here are some points of advice on making kettlebell training as safe as possible:

• Even though kettlebell work is thought of primarily as a form of upper-body exercise, instruct athletes on proper leg stance to reduce the risk of poor body alignment during various movements.

• Teach the most basic swings and let the athlete get comfortable with those before moving on to more complex movements.

• Start with light kettlebells, and don’t progress to heavier ones until the athlete displays mastery of technique—and then, increase the load only in small increments.

• Don’t focus on the quantity of reps at the expense of quality of move-ment. A large number of reps with less-than-optimal technique provides fewer advantages and poses a much greater injury risk than a smaller number with excellent technique.

clapper had been removed so someone could lift the heavy metal objects re-peatedly without making a racket. And kettlebells were a staple of Eastern Eu-ropean training long before achieving their current revival of popularity in the West.

This article will give you some prac-tical advice on getting the most out of dumbbell and kettlebell work. Using my experience with both modes of training for various sports and in the rehabilitation environment, I’ll dis-cuss what these implements can and can’t do for athletes who use them, and cover ways to make dumbbell and kettlebell training as functional as possible.

MOVEMENTS, NOT MUSCLESRegardless of the type of strength train-ing, the goal of any sound program is to develop strength that an athlete can use in his or her sport. To accomplish this, I think of training as the process of moving through a spectrum of dif-ferent movements and muscle actions with varied modes and loads to elicit maximum adaptation. Moving across

Kick off your training right.TurfCordz™ resistance products meet the extreme demands of high-level athletic training, from core strength and agility workouts to explosive start and quick-reaction drills.

• Safety Super Bungie Best seller for increasing speed and improving endurance

• Resist-Assist Provides resistance in multiple directions for two athletes

• Tug of War Harness Maximizes running speed and acceleration with less restriction in movement

TurfCordz help you overcome physical and mental barriersto enhance performance.

Order today! Call 800.886.6621 or visit turfcordz.com now.

Made in USA

800,000 Teeth areKnocked Out Each Year

During Sports!Protect Your Athletes!

Save-A-Tooth gives you

time to treat more serious

injuries and get

athletes to the dentist or

emergency room.

Call (888) 788-6684 or visitwww.Save-A-Tooth.com

for more information

Circle No. 120Circle No. 119

Optimum perfOrmance

• Pushing• Squatting (and derivatives like lung-

es and step-ups)• Rotation• BracingIn a well-designed program, all these

movements should be incorporated

through multi-plane, multi-joint move-ments that involve the full range of mo-tion and high proprioceptive demand.

FITTING THEM INTo design a functional training pro-gram and decide when and how best to incorporate dumbbells and kettle-bells, it’s important to ask the follow-ing questions:

• What are the strength requirements of the sport?

• What muscle groups are used in the sport, and how can dumbbells and ket-

ifies movement patterns in response to gravity, ground reaction forces, and momentum. Each activity is further re-fined and adjusted by feedback from the body’s proprioceptors.

Strength training, at its core, is actu-ally coordination training with appro-

priate resistance, with the main goal of enhancing linkage and connectiv-ity to produce more powerful and effi-cient movements required in an athlete’s sport. Dumbbells and kettlebells are ex-cellent tools to train multi-dimensional movements and enhance power and co-ordination.

Because of their versatility, dumb-bells and kettlebells can be used for re-sistance in all the essential movements needed for comprehensive athlete de-velopment:

• Pulling

the spectrum is a means to an end, and the end is a stronger, more functional athlete.

In my opinion, traditional approach-es to strength training have been too heavily influenced by convenience. Many lifts and exercises focus on movement in a single plane with one joint because these movements are easy to describe to athletes, easy to relate to what we see in anatomy textbooks, and easy to evaluate through visual observation.

But performance in any sport is a multi-dimensional activity that takes place in a dynamic environment. Thus, truly functional performance involves moving the whole body in all three planes—sagittal, frontal, and trans-verse—using as many joints and mus-cles as needed to produce and reduce force. This is a key reason why the freedom of movement achieved with dumbbell and kettlebell training is so valuable.

Athletic movement involves syner-gists, stabilizers, neutralizers, and an-tagonists all working together. The central nervous system constantly mod-

I am currently working with volleyball players, who rely heavily on swinging movements in their sport. For that reason, the swing-based mechanics of kettlebells are an excellent fit.

Circle No. 121


More Than Just Whirlpool Tanks

Ferno can provide you with all of your aquatic equipment. Whether it’s a �tness pool, rehabilitation pool, an underwater treadmill or a whirlpool tank, we have a unit that will �t your facility.

There are numerous models of wood beam and �berglass pools from Ferno that you design to �t your rehabilitation and training program. Ferno also o�ers the HydroTrack™ and AquaCiser® aquatic treadmill systems for those facilities who have limited space. Or, to enhance your existing pool, just drop in an AquaGaiter™ underwater treadmill system.

Let Ferno Answer All of Your Aquatic Needs

FERNO®

Aquatic Therapy

888-206-7802 www.fernoperformancepools.com


Optimum perfOrmance

ing hype would lead you to believe. In fact, kettlebells were a staple of

U.S. and European gyms and physical education programs in the late 19th and early 20th centuries. Just like climbing ropes, Indian clubs, and various other training implements, they fell out of fa-vor as physical education moved away from movement gymnastics and toward team sports. There has been revived interest in kettlebells over the last 10 years, and today they can frequently be seen in commercial fitness centers and high school, college, and pro team weightrooms.

So how do you fit them into a com-prehensive strength program? I think kettlebell training is best added as a later step in most progressions, after an athlete has built a solid foundation of strength and is starting to look for vari-ability and different adaptive responses. Safety is a major reason behind this ap-proach, since improper technique with a kettlebell can quickly put unwanted stress on the wrist and elbow. Master-ing correct mechanics for the various movements performed with a kettlebell is essential to gaining optimum return and minimizing injury risk.

I am currently working with volley-ball players, who rely heavily on swing-ing movements in their sport. For that reason, the swing-based mechanics of kettlebells are an excellent fit. On our total-body training days, I use the basic two-arm kettlebell swing for two sets of six, followed by one set of six one-arm swings with each arm and one set of six “swing and catch” movements with each arm. We then do jump shrugs with the kettlebell, and that leads into either high pulls with the kettlebell or kettlebell cleans (for the more advanced athletes). This is just one example of how kettlebells can be incorporated into a sport-specific program for highly trained athletes.

Dumbbells, meanwhile, are appro-priate for practically all levels of ath-letes, even those just being introduced to strength training. The most com-mon alternative to dumbbells is a bar, which can be limiting because its mini-mum weight is often more than a begin-ner can lift with proper technique. In addition, the athlete has to adapt and “fit” to the bar, fixing the hands in one position relative to the torso. Because the user is unable to turn his or her hands when using a bar, greater stress is placed on the elbow and shoulder, espe-

be viable modes of resistance in virtu-ally any athlete’s training program, but they’re not a stand-alone training meth-od. They must be part of a comprehen-sive program to achieve optimal results.

Kettlebells in particular have become something of a training fad lately, and despite their clear value, some claims regarding their benefits are a bit over the top. There are no “Russian secret” kettlebell training methods that single-handedly produced the huge, intimidat-ing Soviet athletes of past generations, as some of the more ambitious market-

tlebells be used to engage those muscle groups?

• What are the primary movement requirements and force reduction re-quirements?

• In what direction(s) are the greatest forces applied?

• What is the range of movement, and are dumbbells and kettlebells the best way to introduce resistance within that range?

• What are the most common injuries in the sport?

Dumbbells and kettlebells can both

Visit LegendFitness.com and learn more about the fastest growing strength company in America. For direct sales, call toll free at

866-7LEGEND and mention code SCM44!

Exclusive Strength Supplier for

PUNCH GYM

World Class Strength Equipment

• Polymer sandwich technology now available at a reduced price point

• Fully welded chassis and chrome 1” dia. hang rod

• All possible contact areas consist of ultra-tough UHMW polymer

• • No paint chipping, flaking or rust

• Polymer contact surface is replaceable

• Protects the knurl on expensive bars

• Absorbs impact energy to help prevent dropped bars from bouncing out

• Long reach, tall surface area and shallow hold point make these hooks the easiest to find in a panic situation

NEW Performance Series Monster HooksThe safest, most durable hook technology is now an option at a lower price point!

Circle No. 122


Optimum perfOrmance

cially with inexperienced lifters.A dumbbell, meanwhile, places vir-

tually no restrictions on movement and positioning. For total-body movements like high pulls, cleans, and snatches, the maneuverability of dumbbells pro-vides a major advantage. I have found that dumbbells are the best way to teach total-body pulling movements, such as the high pull, clean, and snatch, and once the athlete is proficient, we prog-ress to bar work for added resistance and greater variety.

One of the most frequent ques-tions athletes ask when working with dumbbells or kettlebells is how much weight they should lift. I use percent of body weight as a guideline to start, with the amount obviously depending on the movement and complexity of the exercise.

Whole-body movements demand a higher percentage of body weight than pressing movements, and the load should never be so great that the ath-lete cannot perform the prescribed sets and reps with the desired tempo and range of motion. Remember that rep speed—not just load—is critical for power development.

Also, it is important to have dumb-bells available in 2.5-pound increments, or to use magnetic add-ons called Plate-Mates to fine-tune the load. The stan-dard five-pound increments commonly found on dumbbell racks are generally not sufficient to customize a progres-sive workout.

BENEFIT PACKAGEIf you want to make muscle power as functional as possible, nothing is more important than coordination and syn-ergy between muscle groups and body parts. Dumbbells and kettlebells force this synergy while also requiring each limb to work independently, eliminating the potential for one side to compensate for the other at any point throughout the range of motion.

For deconditioned athletes and be-ginners, one of the most common fac-tors limiting performance is a weak link somewhere in the kinetic chain. Once you’ve identified a weakness, dumbbells are versatile enough that you can cus-tomize a lift or movement to address the deficiency, and transition from lighter to heavier weight as the athlete makes progress.

Another advantage is that many be-ginners, especially female athletes

TODD DURKIN MA, CSCS Owner, FitnessQuest 10 San Diego, CA

“ When training speed, first step explosive power and acceleration is critical. Can be a game breaker!”

Products, Price & Education

Call 800-556-7464 www.performbetter.comFor the best selection, price or expert advice on Functional Training equipment...

Request our 2010 catalog

the Best

TRAINING & CONDITIONING Trim 5.125 x 10.875 (bleed: 5.375 x 11.125; live: 4.625 x 9.875) Jan., April, July/Aug., Dec.

530-22538 PB_TC_SledDawg.indd 1 12/8/09 3:04 PM

Circle No. 123

strength training for the first time, find dumbbells much less intimidating than bars. I find that they quickly “dive in” with dumbbells, while with the bar they are hesitant to increase load or even to begin lifting.

When working with more advanced athletes engaged in high-level performance training, one of the best selling points for dumbbells and kettlebells is simple availability—they provide a weightroom without walls. With these imple-ments’ easy portability, they can be used on a field, court, track, pool deck, or practically anywhere else athletes find themselves.

For all these reasons, dumbbells and kettlebells are valu-able tools for athletes looking to build functional strength. And like with all pieces of equipment, the key is determining how best to use them based on an individual’s ability, experi-ence, and performance goals. There’s good reason why some training tools have stood the test of time. n

Optimum perfOrmance

WHICH TO USE? This article discusses dumbbells and kettlebells more or less interchangeably at times, because from a training perspective, they provide many of the same benefits relative to other types of strength work. But each is a unique resistance tool, and while the dumbbell can be used for practically any single-arm lift, the kettlebell has more specialized applications.

The shape of the kettlebell and the placement of its handle provide a weight distribution that sig-nificantly increases the difficulty of lifting it. That’s one reason why I recommend kettlebell work only for intermediate and advanced lifters. Mastery of swing mechanics and variations of the swing are essential for safe and effective kettlebell training. I use the swing and its permutations as a lead-in to pulling movements, and I find that swinging with a kettlebell is very helpful for developing the muscle memory and timing of multi-joint movements neces-sary for proficient pulling.

I don’t typically make the kettlebell my only resis-tance training tool for an athlete. Instead, I blend it with other methods in the same workout. This is partly for practical reasons and partly strategic. Practically, I just do have not a wide enough range of kettlebell weights to accommodate the diverse needs of the athletes I’m working with. Strategically, I think kettlebells are perfect for certain movement patterns (like the aforementioned swinging) and great for adding variety to a workout, but by them-selves they do not offer the range of possibilities necessary for comprehensive strength training.

Circle No. 124

The TRX® Big Five By Mike Boyle, MS, ATCMike Boyle is a leading expert in the area of sports performance training. His company Mike Boyle Strength and Conditioning trains athletes and clients of all ages and abilities. Mike Boyle Strength and Conditioning was recently named one of the top ten gyms in the US by Men’s Health magazine.

Every decade or so, a tool comes along that allows certain exercise or exercise progressions to be improved. To be honest, at first glance, I didn’t see the TRX as one of these tools. However, the key to understanding the TRX was seeing the possibilities to improve exercises you already do. For my athletes at Boston University and for the athletes at Mike Boyle Strength and Conditioning, we have started to use what I refer to as our TRX “Big Five.” I know there are potentially hundreds of exercises you can perform on the TRX, but what I like about our Big Five is the ability to easily progress and regress the movements.

Exercise #1- TRX Row

The TRX Row is hands’ down my favorite TRX exercise. It’s the reason I originally bought the TRX. An adjustable row machine for under $200? It’s unheard of. The TRX is better than any expensive single station piece out there.

The TRX Row allows the shoulder to work comfortably from internal rotation to external rotation. This means athletes with shoulder issues can perform the move-ment pain free. You can stick with the basic movement, or you can use boxes to elevate the feet and weight vests for increased resistance.

Exercise #2 - TRX Push-up The TRX Push-up is an instant core exercise. Just get in position and dorsiflex. You have to try it to appreciate it. Just dorsiflex, and you’ll turn on the entire anterior chain.

Exercise #3 - TRX Lunge The TRX Lunge is a great exercise you can progress for both strength and injury prevention. Think slide board lunge but with an element of instability to really draw in the hip stabilizers.

Exercise #4 - TRX Hamstring Curl

The pendulum effect of the TRX Leg Curl allows an almost infinite scale of progression. Perform the movement with your body under the anchor point, and you have a chal-lenging exercise. Perform the movement with your feet under the anchor point, and you’ll challenge the posterior chain of even the strongest athletes.

Exercise #5 - TRX Standing Roll Out

Looking to make roll outs more difficult? Here is your progression from the ab wheel. The TRX Standing Roll Out attacks the anterior chain from the feet to the hands. This truly is one total body core exercise.

There you have it. Five reasons the TRX is a must-have piece to challenge athletes.


The TRX® Big Five By Mike Boyle, MS, ATCMike Boyle is a leading expert in the area of sports performance training. His company Mike Boyle Strength and Conditioning trains athletes and clients of all ages and abilities. Mike Boyle Strength and Conditioning was recently named one of the top ten gyms in the US by Men’s Health magazine.

Every decade or so, a tool comes along that allows certain exercise or exercise progressions to be improved. To be honest, at first glance, I didn’t see the TRX as one of these tools. However, the key to understanding the TRX was seeing the possibilities to improve exercises you already do. For my athletes at Boston University and for the athletes at Mike Boyle Strength and Conditioning, we have started to use what I refer to as our TRX “Big Five.” I know there are potentially hundreds of exercises you can perform on the TRX, but what I like about our Big Five is the ability to easily progress and regress the movements.

Exercise #1- TRX Row

The TRX Row is hands’ down my favorite TRX exercise. It’s the reason I originally bought the TRX. An adjustable row machine for under $200? It’s unheard of. The TRX is better than any expensive single station piece out there.

The TRX Row allows the shoulder to work comfortably from internal rotation to external rotation. This means athletes with shoulder issues can perform the move-ment pain free. You can stick with the basic movement, or you can use boxes to elevate the feet and weight vests for increased resistance.

Exercise #2 - TRX Push-up The TRX Push-up is an instant core exercise. Just get in position and dorsiflex. You have to try it to appreciate it. Just dorsiflex, and you’ll turn on the entire anterior chain.

Exercise #3 - TRX Lunge The TRX Lunge is a great exercise you can progress for both strength and injury prevention. Think slide board lunge but with an element of instability to really draw in the hip stabilizers.

Exercise #4 - TRX Hamstring Curl

The pendulum effect of the TRX Leg Curl allows an almost infinite scale of progression. Perform the movement with your body under the anchor point, and you have a chal-lenging exercise. Perform the movement with your feet under the anchor point, and you’ll challenge the posterior chain of even the strongest athletes.

Exercise #5 - TRX Standing Roll Out

Looking to make roll outs more difficult? Here is your progression from the ab wheel. The TRX Standing Roll Out attacks the anterior chain from the feet to the hands. This truly is one total body core exercise.

There you have it. Five reasons the TRX is a must-have piece to challenge athletes.

© GeTTy imaGes

When They’re hoT…

The University of Texas’s Cody Johnson scored 12 touchdowns in 2009, includ-ing this one against the University of Central Florida.


TREATING THE ATHLETE

H ere’s a staggering fact that shouldn’t be true, but is: Heat illness is the third leading cause of death among high school athletes in the U.S.

It shouldn’t be true because in the vast majority of cases, heat illness is preventable with little more than com-mon-sense precautions. And when it does occur, early detection and prop-er management can minimize if not eliminate the mortality risk. In short, there’s no good reason for most of the heat-related deaths that occur on ath-letic practice fields every year.

Many factors contribute to the body’s ability to regulate internal tem-perature during exercise. Air tempera-ture, humidity, sun exposure, workout intensity, hydration status, supplement use, and the athlete’s fitness level and acclimatization all play a role. Armed with the latest information and strat-egies for evaluating and dealing with heat risk in any situation, you can keep your athletes cool, safe, and perform-ing at their best.

DEGREES OF DIFFICULTY“Heat illness” is an umbrella term that encompasses several different condi-tions of various severity. The four most commonly recognized categories are:

Heat cramps. Exercise-associated muscle cramps are a common result of working out in hot weather, particu-larly when accompanied by profuse and prolonged sweating. The exact etiology is unknown, but cramping is most like-ly associated with low serum electro-lyte concentration secondary to sodium depletion. It is characterized by acute,

By J. Allen HArdin

J. Allen Hardin, ATC, LAT, PT, MS, SCS, CSCS, is Co-Director of Athletic Training/Sports Medicine at the University of Texas. He can be reached at: [email protected].

Being prepared to treat heat illness is essential, but it’s even better to follow smart prevention steps that keep athletes from needing treatment at all.

painful involuntary skeletal muscle twitching and spasms, usually affecting the arms, legs, and abdomen.

Some athletes are naturally more susceptible to heat cramps than others, and this may be explained by individu-al differences in sodium balance. When compared to athletes with no history of cramping, research has found that crampers are generally “salty sweat-ers,” losing as much as twice the sodium through their sweat as non-crampers. In addition, they usually have a higher sweat rate, increasing both salt loss and dehydration.

Heat cramps can obviously be debili-tating on their own. But they may also serve as an early indicator of impending heat exhaustion, as well as a warning sign that an athlete is dehydrated.

Heat syncope. This condition pres-ents as an orthostatic syncopal episode (fainting) or lightheadedness during ex-posure to hot temperatures. It’s most of-ten seen after a bout of extreme effort, when the blood vessels are maximal-ly dilated. Predisposing factors include exercising without a cool-down period and being in a dehydrated state during physical activity.

Like with cramps, some athletes are naturally more prone to heat synco-pe than others. If an athlete has ex-perienced a syncopal episode before, they are often more likely to experi-ence another in the future due to in-nate cardiovascular characteristics, so they may warrant additional monitor-ing during workouts.

Heat exhaustion. By definition, this is a physical inability to continue ex-ercise in the heat, and it is associated

with heavy sweating, dehydration, so-dium loss, and energy depletion. Also known as exertional hyperthermia, it occurs when an athlete performs stren-uous exercise in the heat and loses large amounts of fluid and electrolytes through sweat.

Symptoms include profuse sweating, fatigue, general malaise, nausea, vom-iting, the urge to defecate, headache, hyperventilation, an elevated heart rate (tachycardia), hypotension, verti-go, anxiety, and confusion. Dangerous clinical manifestations include circula-tory collapse and increased core tem-perature, ranging from slightly above normal up to 104.9 degrees Fahrenheit (this is generally considered the cut-off for heat stroke).

There are two classifications of heat exhaustion: water-depletion and so-dium-depletion. Water-depletion heat exhaustion usually occurs during one particularly grueling exercise session, while sodium-depletion exhaustion usually shows up after several days of exercising in a hot environment. The water variety has a more rapid onset and is more likely to progress to heat stroke if untreated, but the sodium va-riety is equally serious because it may lead to a “hyperhydrated” status called hyponatremia, in which the body’s so-dium level becomes low enough to pos-sibly cause heart attack, seizure, or even death.



Exertional heat stroke. This most extreme form of heat illness is char-acterized by a core temperature of greater than 104.9 degrees Fahrenheit accompanied by signs of organ system failure. It is life-threatening and should be considered an immediate medical emergency.

The degree of physical damage de-pends on how high the individual’s core temperature reaches and how

long it remains elevated. A heat stroke diagnosis is typically made when a se-verely elevated rectal temperature and changes in mental status follow physi-cal activity with heat exposure.

The signs of exertional heat stroke include tachycardia, hypotension, sweating (although the skin may also

be dry at the time of collapse), hy-perventilation, altered mental status, irritability, lack of muscle control (ataxia), vomiting, diarrhea, seizures, coma, and decorticate (abnormal) posturing.

PREVENTION MEASURESEven light or moderate exercise that’s easy to perform in cool conditions can become extremely difficult during an

athlete’s first exposure to hot weather in a long while. However, repeated ex-posure to a hot environment produces physiological changes that improve work capacity and thermoregulation. This ac-climatization process is one of the most critical concepts to understand in order to keep athletes safe in the heat.

Acclimatization occurs through a series of adaptations in the body, including decreased heart rate, de-creased internal temperature, and increased plasma volume and sweat rate. Essentially, the body “learns” that its response to exercise shouldn’t be the same on an 85-degree day as on a 65-degree day. Over time, the same amount of work in hot weather becomes less physically stressful, and an athlete can work harder and longer without an increased health risk.

How exactly to structure an ac-climatization period varies based on an athlete’s initial conditioning level, body composition, and natural phys-iology, along with the intensity of work, weather conditions, and other factors. Most acclimatization occurs during the first week of heat expo-sure, and in the majority of cases, a reasonable degree of acclimatization has set in by day 14. However, in the most extreme cases (such as with very hot, humid weather or a highly de-conditioned state), athletes may not be fully acclimatized for two to three months.

Most acclimatization occurs during the first week of heat exposure, and in the majority of cases, a reasonable

degree of acclimatization has set in by day 14. However, in the most extreme cases, athletes may not be

fully acclimatized for two to three months.

Circle No. 125

Elite Medical Organizer

3 Great Series of Athletic Training Kitscramersportsmed.com

Tape Caddy

Elite AT Kit

AT Messenger PackSidekick Kit

AT Transport™ and AT Transport JR.™ Sideline Workstation

Emergency Kit

Sideline Kit

kitad2010.indd 1 6/29/10 3:54:58 PM

Elite Medical Organizer

3 Great Series of Athletic Training Kitscramersportsmed.com

Tape Caddy

Elite AT Kit

AT Messenger PackSidekick Kit

AT Transport™ and AT Transport JR.™ Sideline Workstation

Emergency Kit

Sideline Kit

New

for

20

10

kitad2010.indd 1 6/29/10 3:54:58 PM

Circle No. 126



ulation is severely hampered. In addi-tion, dehydration can cause cramping, decreased cardiovascular performance, mental status changes (such as confu-sion), and in extreme cases, organ fail-ure and death.

How do you know if an athlete is properly hydrating? One of the best

methods is monitoring daily pre- practice and post-practice body weight. Athletes should be drinking enough during activity to replace 16 to 20 fluid ounces per pound lost due to sweat, meaning their pre- and post-practice weight should be roughly the same. A good starting point is to aim for at least eight ounces of fluid in-take every 20 minutes during activ-ity, and if the athlete is still found

to be losing weight during workouts, this number should be adjusted ac-cordingly.

From a clinical standpoint, a com-bination of total-body water and plasma osmolality testing provides the “gold standard” for hydration as-sessment, but because these meth-ods require considerable expense, resources, and analytical expertise, they aren’t practical for day-to-day hydration status monitoring. An easy and reliable alternative is self-mon-itoring urine color—athletes should be advised to notice how dark their urine appears all day long. A gen-eral rule is the clearer the better, and urine with a dark yellow shade (similar to apple juice or darker) indi-cates that the body is not adequately hydrated. Frequently feeling thirsty is another potential sign of dehydra-tion, but thirst sensation naturally varies from one person to the next, so its absence shouldn’t be interpreted as a sign that an athlete is properly hydrated.

Two important buzzwords in heat illness prevention are prehydration and

While acclimatization may be the most important longer-term guard against heat illness, hydration is a criti-cal short-term consideration. Acclima-tized or not, athletes who aren’t properly hydrating before, during, and after workouts—especially in the heat—are at much greater risk for serious health

problems than athletes who are.Dehydration occurs any time an ath-

lete loses more fluid (mainly through sweat and urine) than they replenish through drinking. It can occur acutely within a workout, or cumulatively over the course of multiple days, and the ef-fects can be devastating. Sweat is the body’s primary means of cooling dur-ing exercise, and without an adequate volume of fluid to perspire, thermoreg-

The effects of dehydration on overall health and safety can’t be overstated ... Core body temperature has been shown to rise by roughly .25 to .35 degrees Fahrenheit for every one percent of body weight

lost to dehydration during exercise.

NO ASSEMBLY REQUIRED

• LIFETIME FRAME WARRANTY• 50 GALLON CAPACITY• BUILT-IN HITCH• GOLF CART WHEELS• 8 EASY FLOW DRINKING STATIONS

407.694.1034WWW.HYDRATE1.COM

AqualityW A T E R S Y S T E M S I N C

®

“Specialists in creating a cooler and safer Environment for work and play!”

• High Pressure Misting/Fogging Fans • Heat Stress Rehabilitation Products • Complete Sideline Cooling Systems • Phase Change and Evaporative Cooling Vests, Neckwear, and Headwear • Evaporative Cooling Fan Units • Heavy Duty Air Circulators • Portable Heating Units

FOR USE BY: • Sports Teams/Athletes • Industrial & Commercial Facilities • U.S. Military • Law Enforcement, Firefighters, and EMS Units

Visit our website to view our wide range of products: www.Aqualitywater.com

Phone: (210) 493-4545 Fax: (866) 653-3022 Email: [email protected]

12125 Jones Maltsberger, San Antonio,TX. 78247


Circle No. 129



rehydration. The best available evidence suggests athletes should ingest at least 16 to 20 fluid ounces of water or a sports drink two hours prior to physical activity to promote good hydration status and “kick start” the body’s absorp-tion mechanisms. In particularly hot conditions, they should drink another 10 to 20 fluid ounces 30 to 60 minutes before exercise.

After exercise, post-workout weight should determine how much the athlete must drink to rehydrate. Any time they’ve lost weight due to a workout, they should drink enough fluid to return to pre-activity weight. Sports drinks are a better option than water, as they replenish sodium and other electrolytes lost through sweat, along with car-bohydrates and other ingredients that help replace glyco-gen stores.

The effects of dehydration on overall health and safety can’t be overstated. During exercise in hot weather, research shows that fluid loss of just two percent of body weight may predispose an athlete to exertional heat illness. Furthermore, core body temperature has been shown to rise by roughly .25 to .35 degrees Fahrenheit for every one percent of body weight lost to dehydration during exercise.

Not surprisingly, one more key physical factor in heat stress risk is conditioning level. Those who are out of shape—with a higher body fat percentage, or who have been sedentary in

their off-season, for instance—are less able to internally regu-late body temperature. They also typically lose more sodium through sweat than athletes who are better conditioned. These athletes, commonly football offensive and defensive linemen, require closer observation during workouts in hot weather, es-pecially during the acclimatization period.

As part of standard pre-participation physicals, every athlete should be asked about any history of heat illness symptoms—even ones they may consider minor, such as oc-casional lightheadedness or cramping during workouts in the heat. Athletes who have a history of heat illness also warrant special attention and close monitoring during workouts.

EARLY INTERVENTIONEven if you make sure athletes follow an acclimatization schedule, are well hydrated before, during, and after work-outs, and don’t push themselves beyond safe activities for their conditioning level, it’s still possible they’ll be struck by some degree of heat illness. While prevention steps are essential, it’s equally important to have a plan in place for fast and effective detection and treatment of all forms of heat illness.

Cramps are the easiest to treat, typically through tempo-rary removal from activity for oral rehydration and sodium replacement through sports drinks and/or salt tablets. In cas-

Every program should have an emergency action plan in place. It’s important to cov-

er all the details, such as arrangements for summoning an ambulance and providing

it with easy access to the field, immediate availability of cold submersion, and having a

method to monitor vital signs.

Your First StringDefense AgainstDehydration

Your First StringDefense AgainstDehydration

The Generation IIAqualift*

the originalHydration System

fromSports Innovations

www.hydrateorlose.com

•Stop valves on manifold• 10 gallon insulatedbeverage container

• Multi-unit stacking feature• All terrain maneuverability• Dual power supply• Easy filling & cleaning• Call about our FullReconditioning Program

• New quick disconnectdrinking hoses andcooler connections

• More durable electricalconnections

• 500 lb capacity• All aluminum frame• 4 fully adjustable PVClabcock drinking valves

*The Aqualift Portable DrinkingSystem is proprietary property ofSports Innovations, Ltd. and isprotected by U.S. and ForeignPatents issued and pending.U.S. Patent No.: 5,154,317

PROUDTO BEMADE INTHE USA

Accept NoSubstitutes.Accept NoSubstitutes.

TS AT65

CALL JDI SPORTS AT1-912-384-8165

CALL JDI SPORTS AT1-912-384-8165

Call for

Team Pricing

Circle No. 130


removal from activity for cooling and rehydration as soon as symptoms oc-cur. In mild cases, in which the athlete has normal vital signs and is not vom-iting, this alone is usually adequate. In athletes with altered mental status,

cardiac arrhythmia, or vomiting, or when the more conservative measures fail to improve their condition, treat-ment with intravenous rehydration, more intensive cooling (such as an ice bath), and careful monitoring may be required, as untreated heat exhaustion can lead to heat stroke.

If you follow the prevention and early intervention strategies outlined so far, heat stroke will hopefully never affect one of your athletes. If it does, however, treatment begins with monitoring respi-ratory and cardiac status and managing

es of severe cramping, intravenous fluid replacement may be necessary. Because of the clear link between cramping and heavy sweating (that is, dehydration and salt loss), athletes who struggle with cramps should be encouraged to

consume fluid and sodium more fre-quently during exercise.

Heat syncope can also be treat-ed simply in most cases. The athlete should be placed in a supine position, preferably in a cool indoor facility or at least out of the sun, and given fluids orally or intravenously. Core tempera-ture should be monitored after syn-cope or lightheadedness to ensure that a more serious form of heat illness is not present.

In cases of heat exhaustion, inter-vention should consist of immediate


Because of the clear link between cramping and heavy sweating (that is, dehydration and salt loss), athletes who struggle with cramps should be encouraged to consume fluid and sodium more frequently during exercise.

RESOURCESNATA The NATA’s position statement and tips for recognizing, preventing, and treating heat illness can be found by searching “heat illness” at: www.nata.org.

ACSM The American College of Sports Medicine’s consensus statements and other documents on heat illness and hydration can be found by searching “heat illness” at: www.acsm.org.

CDC The Centers for Disease Control and Prevention has an entire Web site devoted to extreme heat and its effects. A prevention guide, the signs and symptoms of heat illness, extreme weather tips, and other resources can be found at: www.bt.cdc.gov/disasters/extreme-heat.

NCAA To view the NCAA’s Out-of-Season Football Conditioning Educational Initiatives, search for “Football Conditioning” at: www.ncaa.org.

NFHS Heat illness prevention information aimed at the high school sports com-munity can be found by searching “heat illness” at the Web site of the National Federation of State High School Associations: www.nfhs.org.

Hydration is our

only Passion.

It’s everything we do!

For a free brochure

www.waterboysports.com

888.442.6269

Thirsty?

Untitled-5 1 3/11/08 9:34:56 AM

Circle No. 131



any findings according to first-aid pro-tocols. Rapid external cooling to bring down the core temperature is critical for minimizing harm, and the generally accepted best method is cold water or ice water immersion.

In addition, every program should have an emergency action plan in place. It’s important to cover all the details, such as arrangements for summoning an ambulance and providing it with easy access to the field, immediate avail-ability of cold submersion, and having a method to monitor vital signs and core

temperature until the athlete can be transported to the hospital.

SIMPLE STEPSHopefully, most of what you’ve read so far has reinforced what you already knew. Heat illness has received much attention in the sports medicine com-munity in recent years, so today’s ath-letic trainers are more educated on the topic than ever before. But there are a few points of advice on minimizing risk that I believe every program can ben-efit from.

Watch the weather. Environmental factors that affect exertional heat illness risk include ambient air temperature, relative humidity, air motion, and the amount of radiant heat from the sun. The best way to judge the risk on any given day is wet bulb globe tempera-ture (WBGT), which accounts for all these factors. Every athletic department with athletes who work out in warm weather should have a way of gauging the WBGT, the easiest being a wet bulb globe thermometer.

Recommendations for the threshold above which athletes shouldn’t exer-cise outdoors vary from one researcher to the next. In general, if the WBGT is above 82 degrees Fahrenheit, an athlet-ic event should be delayed, rescheduled, or moved into a controlled climate. In the mid to high 70s and around 80, out-

door activity should at least be modi-fied to reduce physical stress.

Interestingly, because of the cumula-tive nature of dehydration and heat’s impact on the body, the day after a high-WBGT day carries additional risk as well. In fact, some experts have found that the previous day’s WBGT may be one of the best predictors for incidence of exertional heat illness.

Talk about supplements. For better or worse, athletes often seek to boost their performance, energy level, or muscle growth with over-the-counter dietary and nutritional supplements. Many of these products are harmless if used properly, but some carry signifi-cant health risks, particularly for ath-letes exercising in the heat.

Stimulants, for example, speed the rate of increase in core temperature and augment the body’s heat production. These products, which range from am-phetamines to herbal ephedra and caf-

Because of the cumulative nature of dehydration and heat’s impact on the body, the day after a high-WBGT day carries additional risk as well. The previous day’s WBGT may be one of the best predictors for incidence of exertional heat illness.

#911Sport Medical Kit & Refill System

• Antimicrobial Skin Wipes kill MRSA and Flu Viruses.• Blot-Blood-Off-Cloth removes blood quickly from uniforms . • Pre-packed Sport Wound Care Kits for field injuries.• Cold Pack Holder w/ Hook & Loop to ice any bodypart instantly.• Blister Kit w/ 2nd Skin and Pressure Pads• Antiseptic Pads w/Lidocaine for scrapes, bites and stings.• Large Instant Cold Packs ( 6”X 8.75”) 33 degrees up to 30 minutes• I.D. Tag for Emergency Information

800-782-1355www.Fyrstusa.com

#911 Sport Medical Kit - $158 plus FREE Shipping#911-R Sport Medical Kit Refill Pack - $99.80 plus FREE Shipping

Circle No. 132


REFERENCESTo view full references for this article, go to: www.Training-Conditioning.com/ References.

feine, put athletes at greater risk for exertional heat illness, and some can contribute to dehydration as well. They may also trigger serious side effects, including dizziness, headache, gastro-intestinal distress, heart palpitations, heart attack, stroke, and seizure.

Even supplements generally consid-ered benign, such as vitamins, miner-als, creatine, and protein powders, can be harmful if taken beyond the recom-mended doses. And because supplement makers remain largely unregulated, some products are contaminated during the manufacturing process. According to a few estimates, up to 25 percent of dietary supplements may contain sub-stances not listed on the label.

The best defense against supplement problems is education. Talk to your teams and individual athletes about any products they may be taking, and dis-cuss how they can usually achieve their goals by improving nutritional habits without the need for supplementation. For those who want to continue using a product, at least ensure that they are following dosage instructions to mini-mize the risk of negative side effects.

Change clothes. Clothing creates a barrier to evaporation, impairing the body’s ability to dissipate heat. The material properties and how much skin is covered determine the impact on thermoregulation and heat tolerance.

Athletes who wear apparel and equip-ment that doesn’t allow for heat dissipa-tion are obviously at increased risk for exertional heat illness. Before a work-out, think about how much clothing and padding will be required, and advise ath-letes to remove any unnecessary barriers to heat release. On hot days, you might consult with a team’s coaching staff to modify a workout so that less padding is necessary. And it’s always smart for athletes to wear light colored clothing that reflects light and minimizes heat absorption.

Encourage vigilance. Even the most dil-igent athletic trainer can’t be watching all athletes at all times. Athletes themselves can help you by serving as extra eyes and ears to detect any signs of exertional heat illness among their teammates.

Every athlete should know the symp-toms of heat illness and be instructed to report to an athletic trainer when they

see someone who may be struggling. Some of the more subtle signs, such as confusion or altered mental state, will most likely be noticed by teammates be-fore anyone else. In addition, all parents and coaches should be educated on heat illness symptoms, so that problems can be identified as soon as possible in any workout setting.

As long as athletes and hot weath-er coexist, the dangers of heat illness cannot be ignored. The body’s ability to regulate cardiovascular homeosta-sis, internal temperature, and muscle function can be compromised due to the potentially deadly combination of heat, dehydration, and physical stress. But with a proactive approach root-ed in prevention, education, and pre-paredness, you can rest assured that your athletes are as safe as possible. n

� GLUTEN FREE!

� Prevents and corrects dehydration: fast and sustainedelectrolyte replacement with long-lasting hydration

� Improves performance: sustains energy through itslong-chain carbohydrate and electrolyte blend

� Prevent bloating and cramps: hydration without thecramping, bloating, or diarrhea from sugary drinks

� Rice-based: long-chain carbohydrate; no simple sugars added

� Flavors: CeraSport Cherry Berry, Citrus or Fruit Punch;CeraSportEX1 Lime, Orange, Pomegranate-Açai-Blueberry, and All Natural Lemon-Lime

55 Mathews Drive, Suite 220Hilton Head Island, SC 29926 USA Questions or Comments call 1.888.237.25989:00 a.m. - 5:00 p.m. Eastern Standard Timewww.ceraproductsinc.com

quarter_page_ad_Layout 1 7/8/10 5:21 PM Page 1



www.zamst.com

ZAMST, the leading brand in Japan for sports supports

dedicated to ATHLETES, offers a comprehensive RANGE of

products for injury PREVENTION, muscle care and performance

enhancement. Discover ZAMST and the retailers on

www.zamst.com !

FROM

JAPAN

RC

S A

nnec

y 35

3 941

586

- C

rédi

t ph

oto

: S. A

vila

Ankle guard with two removable inner stays, to enhance the lateral stability and to enable natural movement.

A1

Knee support with crisscrossed and parallel straps for an effective compression and intense anterior stability for the lower leg. Unique resin stays improve lateral/medial stability and enable smooth flexion and extension. Ideal for ACL/PCL support.

ZK-7

One of the most advanced ZAMST products. 22 parts and 18 different materials have been assembled to create this high end ankle guard.

A2-DX

IW-1 is ideal for fast care of injuries and pains according to RICE procedure.

A must for every athlete!

IW-1

Knee support designed for sports requiring frequent jumps. The dual-layer pad applies pressure below the kneecap to reduce stress on the patellar tendon. It is combined with the understrap to enhance kneecap stability.

JK-2

Thumb support with custom fit functionality. Its short length and compact design enables natural movements and makes it possible to wear under gloves. Ideal for goal keepers and ball sports.

Thumb Guard

ZAMST, partner of Frenchvolleyball national team,

2009 European vice-champion.

Jean-Philippe SolMember of the French volleyball national team,

ZAMST user.

Circle No. 135

T&C july/augusT 2010 41TRaININg-CONDITIONINg.COM

LEADERSHIP

Whether they’re helping patients overcome paralysis, conducting rehab, or assisting in the operating room, these athletic trainers have found the hospital setting to be a rewarding and dynamic workplace. Is this “new frontier” of the profession right for you?

By Kenny BerKowitz

Kenny Berkowitz is an Assistant Editor at Training & Conditioning. He can be reached at: [email protected].

As an athletic training student at the University of Texas, Marlene Rios, LAT, ATC, assumed she’d start her career in a traditional

setting—a full-time role in a high school or college athletic department. Instead, three months after receiving her certification, she applied for an opening at University Medical Center Brackenridge in Austin, and walked out of the interview with her first professional athletic training job.

“I’d just graduated from our curricu-lum program, and I wasn’t sure what to expect working in a hospital,” says Rios, who works in the Brain and Spine Recovery Center. “They were starting this program from the ground up. It turned out there was a lot more to this setting than I’d realized, and I decided it was an avenue worth pursuing.”

Four years later, she’s glad she did. She faced a steep learning curve in the transition from treating NCAA Divi-sion I student-athletes to paraplegics and quadriplegics recovering from spi-nal cord injuries. But she found ample resources at every turn, from state-of-the-art equipment to close working re-lationships with the rest of her team, which includes managers, surgeons,

Hospital Rounds

jim lincoln

At the Brain and Spine Recovery Center in Austin, Texas, Marlene Rios uses her athletic training knowledge to help patients regain normal function after nervous system injuries.

T&C july/augusT 201042 TRaININg-CONDITIONINg.COM

LEADERSHIP

Academy and for the Chicago Eagles amateur soccer club. Then Children’s Memorial Hospital opened its Institute for Sports Medicine, and Medical Di-rector Cynthia LaBella, MD, who had worked with Huxford as a team physi-cian at DePaul, hired him as the hospi-tal’s first athletic trainer.

He began work as a physician extend-er in August 2004, and as the institute has grown—it’s added a second phy-sician and a second athletic trainer—so have his responsibilities. Huxford spends most of his time seeing patients in the clinic, but he’s increasingly fo-cused on other projects, including mar-keting the institute, developing a knee injury prevention program for teenage girls, creating an athletic training edu-cational internship program, teaching CPR to hospital staff members, giving presentations at schools and conferenc-es, and conducting research on injuries in the Chicago Public Schools.

Even though starting any new ven-ture can be enormously labor intensive, there hasn’t been any travel, and he’s no longer concerned about burnout. “Helping build this institute has been

soon set his sights on becoming a college athletic trainer. A bachelor’s degree from Messiah College led to a job as Assistant Athletic Trainer at Wheaton College (Ill.) and a master’s degree from DePaul University, where he provided coverage for men’s soccer, softball, and track and field as a graduate assistant.

Although he loved working with Division I student-athletes, those two years at DePaul made him rethink his career path. “By the time I finished grad school, I was burned out from all the travel,” says Huxford. “Every other week, I was flying to one place after an-other, then spending hours working the sidelines in the cold, wind, and rain. I needed to recharge my batteries.”

He shifted gears for the next two years, providing part-time coverage as an independent contractor at Wheaton

physicians, nurses, and physical and oc-cupational therapists.

Rios isn’t alone in seeing the advan-tages. Many athletic trainers have found good reason to work in the hospital set-ting, and they encourage other athletic trainers and athletic training students to consider the possibilities.

“We’re not trying to win champion-ships here—we’re helping people live their lives,” says Rios. “There’s a dif-ferent kind of reward that comes from working in this setting, and when you help patients feel good about them-selves, it’s enormously gratifying.”

IN FROM THE COLDA wrestling injury during his sophomore year of high school brought Mike Hux-ford, MEd, ATC, CSCS, to the athletic training room for the first time, and he

“By the time I finished grad school, I was burned out from all the travel. Every other week, I was flying to one place

after another, then spending hours working the sidelines in the cold, wind, and rain. I needed to recharge my batteries.”

www.whitehallmfg.com/TRC

Ph 800-782-7706Fax 626-855-4862

Manufacturer of a comprehensive Line ofTherapy Equipment

HydroTherapy WhirlpoolsMoist Heat TherapyDry Heat TherapyParaffin TherapySplint PansCold TherapyExtremity ExercisesTherapy Accessories

••••••••

Now FeaturingDAKON® Whirlpools

Circle No. 136


LEADERSHIP

for a career that would allow me to bal-ance work and home, which didn’t seem likely in the traditional athletic train-ing setting,” says Hamsher, who works 30 hours a week as a physical therapist at Wenatchee Valley (Wash.) Medical Center. “But getting my ATC was an important step in the process, and I’m constantly drawing on what I learned in the athletic training room.”

In her current position in the outpa-

tient physical therapy department, she often finds herself assessing patients’ readiness to return to sport, analyz-ing gait, fitting orthotics, creating sport-specific rehab programs, teach-ing taping techniques, and helping se-nior athletes reach their competitive goals. She also rotates to the 20-bed

who don’t want to stand outside in the cold, it’s a warm, dry place to work. If you’re looking for a stable environment that’s challenging and rewarding, the hospital setting is it.”

HEALTHY BALANCEEven before receiving her bachelor’s degree in athletic training from East-ern Washington University, Jennifer Hamsher, PT, OCS, ATC, knew she

wanted to stay for a second degree. Two years later, she completed a bachelor’s in physical therapy, and in 15 years of working in hospitals, nursing homes, and sports rehabilitation clinics, she’s combined the best of both worlds—with enough time to start a family, too.

“From the beginning, I was looking

a great experience,” says Huxford, who works as Sports Medicine Coordinator. “I don’t have as much time to work di-rectly with athletes, but by developing injury prevention programs, I keep peo-ple healthier longer, and that’s exciting. I love the consistency of working closely with a physician, bouncing ideas off each other, and continually learning.

“It’s hard work, but at the end of the day, I can go home and spend time with my wife,” continues Huxford. “That has dramatically improved my quality of life.”

After Huxford’s second year at the hospital, administrators encouraged him to pursue an MBA, which he ex-pects to complete in February 2011. When he does, his responsibilities may change again, and he’s looking forward to using his business training to en-large the hospital’s injury prevention programs, increase its involvement in the community, and expand its research in the public schools.

“I’m not sure yet where my job will go next, but this has been a great path to be on,” he says. “It may not be right for everyone, but for athletic trainers

“I don’t have as much time to work directly with athletes, but by developing injury prevention programs, I keep peo-ple healthier longer, and that’s exciting. I love the consis-tency of working closely with a physician, bouncing ideas off each other, and continually learning.”

NEW

DESIGN

Circle No. 137


LEADERSHIP

right workplace was thinking long-term, and she encourages athletic trainers to consider going back to school for a PT degree. “Ask yourself where you’d like to be in five or 10 years,” she says. “Do you envision spending a lot of quality time with your family? Adding a physical therapy degree gives you more opportu-nities for different work settings. Wheth-er you’re in a large or small community, if you have two credentials, you’ll have an easier time finding a job. And with two degrees, you’re likely to make more money—even in a recession.”

IN THE OPERATING ROOMBy the time she started as a physician extender, Jeanna Polonchek, EdD, ATC, CSCS, OT-SC, CPED, had spent 15 years working in the traditional setting. Her first job, as an Assistant Athletic Trainer at Colgate University, was followed by positions with Attleboro (Mass.) High School, Johnson State College, Bridge-water State College, and the American Basketball League’s New England Bliz-zard, with one detour to work as a sales rep for an orthotics manufacturer and another to complete her doctorate.

ting lends itself to family time—in fact, seven of the eight physical therapists in her department are raising children.

As she grows older, Hamsher has found that treating a varied population is much more satisfying than she’d ex-pected. “Athletes are great, but I’m glad they’re not the only people I see,” she says. “When I started school, I imagined myself working with young, healthy, motivated athletes. But some of my most

rewarding experiences have come from helping elderly patients regain bladder control or learn how to get out of a chair by themselves. Watching athletes achieve a personal best is a great feeling, but it doesn’t compare to the reward of helping someone walk across a room.”

For Hamsher, the key to choosing the

Wenatchee Valley Hospital, where she treats post-operative inpatients with re-hab modalities, fits assistive devices, re-trains stroke victims, mobilizes joints, and helps athletes and non-athletes re-turn to independent living.

“Athletic training has given me extra tools in my kit for treating acute inju-ries,” says Hamsher. “It’s given me a broader perspective on sports medicine and taught me a lot about the mindset

of athletes. Keeping up with continuing education credits in athletic training helps me every day in my role as a physi-cal therapist.”

Without the flexibility of her current work schedule, Hamsher, who adopted a son last year, can’t imagine trying to bal-ance work and home. She says the set-

“It’s given me exposure to the most current surgical procedures, techniques, and equipment, which is a great advantage in helping patients both before and after sur-

gery. When people come into the clinic after an operation, I have a broader perspective on their recovery.”

SpencoSandals_JulAug2010.pdf 6/29/10 9:13:26 AMSpencoSandals_JulAug2010.pdf 6/29/10 9:13:26 AM

Looking for a fast, easy way to get CEUs?

You can now take CEU quizzesof T&C issues online!

Click on “CEUs & Courses” on the toolbar at the top of the page at:

www.training-conditioning.com

➤ No pencil, envelope, or stamp needed. Just fill in the easy-to-use online form.

➤ Your results will be tabulated immediately, and your CEU certificate of credit will be made available as a PDF within minutes.

➤ You can also take CEU quizzes from back issues online. Read past issues and take the quiz all in one sitting!

Circle No. 138

LEADERSHIP

marketing work, educational programs, and patient surveys. In the evenings, she builds custom foot orthotics at home for her business, Sole Remedy, and be-fore going to the clinic each morning, she takes time to exercise at the gym.

“As a physician extender, I’m able to use a lot more of my athletic training skills than I could in the traditional set-ting,” she continues. “Overall, I see a wider variety of patients and injuries than I did at my other jobs, and I’m always building relationships with physicians, nurses, hospital staff members, and sales reps. There’s an enormous amount of re-sources available to me, and being part of this team of allied healthcare profession-als is an incredible experience.”

MOVING TO MANAGEMENTAs a grad assistant at Morehead State University, Shad Bernard, MA, LAT, ATC, dreamed of someday working in professional sports. But after gradua-tion, he took the first job offer that came his way—and loved it.

For the next eight years, he provid-ed outreach coverage for high school games through the Dayton Sports Med-

people come into the clinic after an operation, I have a better understand-ing of what they’ve been through and a broader perspective on their recovery.”

Over the years, she has most frequent-ly assisted surgeons in joint replacements (total hip, total knee, unicompartmen-tal knee, and shoulder), fracture care (pinning, rodding, and plating), and re-constructions (ACL, rotator cuff, CMC joint, carpal tunnel, and Achilles ten-don). But no matter how many times she assists in an operation, she’s always learning, and as surgical techniques change, so does her role.

“I love working in the operating room,” says Polonchek. “Being part of a surgical team has taken me far be-yond what I’ve read about in textbooks, and in the 10 years I’ve been here, the equipment and procedures have been continually evolving. That puts us at the leading edge of patient care, and every day feels different.”

From Tuesday through Friday, she di-vides her time between outreach cover-age for area high school teams, clinical appointments, cast applications, equip-ment purchases, inventory control,

Working for the past 10 years as an Orthopedic Clinic and Surgical Assistant at Wareham (Mass.) Orthopedic Associ-ates, she’s combined all that experience into one job. “One day a week, I assist our surgeons in the operating room at Tobey Hospital, and the other four days I work in the clinic,” says Polonchek. “It’s a great combination of responsibili-ties and a culmination of all the work I’d been doing in athletic training.”

Polonchek’s work week begins at 7:15 on Monday morning, when she arrives at the hospital, reports to the operat-ing room, and changes into scrubs. As-sisting the clinic’s three surgeons, she’s responsible for draping and prepping surgical sites, dressing wounds, moni-toring equipment, applying braces, and instructing patients in post-operative wound care. She typically sees patients again three or four days after surgery, when they return to the clinic for their first follow-up visit.

“It’s given me exposure to the most current surgical procedures, techniques, and equipment, which is a great advan-tage in helping patients both before and after surgery,” she continues. “When SpencoSandals_JulAug2010.pdf 6/29/10 9:13:26 AMSpencoSandals_JulAug2010.pdf 6/29/10 9:13:26 AM

Circle No. 140


LEADERSHIP

implemented a patient survey this year to provide feedback on our outreach athletic training. It means talking with athletic trainers about their role as am-bassadors for this program, strategizing with marketers about how we can keep growing, and helping make policy at committee meetings with hospital ad-ministration. There’s a lot of politics in working at an institution this size, but that’s turned out to be one of my favorite parts of the job.”

Since making the transition, Bernard misses the hours spent in hands-on ath-letic training, but still provides occa-sional coverage for high school games and the hospital’s “Flyin’ to the Hoop” high school basketball tournament. His schedule is much more predictable than when he worked in the traditional set-ting, his work-life balance feels health-ier than ever, and he’s grateful for the time he can spend with his two daugh-ters, now four and six years old.

Moving to administration was a leap he questioned for much of his first year on the job. But he’s glad he took it, and he advises other athletic trainers to consider all their options. “Don’t limit

supervising the sports medicine depart-ment’s 16 outreach athletic trainers, who provide coverage for 15 area high schools, a professional indoor football team, and the University of Dayton. Other responsibilities include working with the hospital’s communications de-partment to market the program and meeting regularly with administrators to expand its offerings.

In one of the most significant develop-ments since coming on board, Bernard helped set up partnerships with 10 area high schools, which have signed con-tracts for 10 years of athletic training coverage in return for naming rights to their stadiums. That multi-million dol-lar investment into the athletic training program’s growth has guaranteed his staff members long-term employment and given Bernard his biggest on-the-job challenge: providing balanced, con-sistent coverage to schools—large and small, urban and rural—over a wide geographic area.

“Communication is key in everything we do here,” he says. “That means stay-ing connected with athletic directors, coaches, and students, which is why we

icine Institute, in Dayton, Ohio, mak-ing use of both his bachelor’s in athletic training and master’s in sports admin-istration. Bernard developed marketing strategies, started community wellness programs, consulted for high school strength and conditioning programs, and negotiated service contracts. Then in 2006, a phone call from out of the blue changed his life. Good Samaritan Hospital in Dayton was creating a po-sition for an athletic trainer to run its sports medicine program, and he had been highly recommended. Would he consider coming for an interview?

“I was working for a good organi-zation and felt very comfortable about what I was doing,” says Bernard, now the Manager of Sports Medicine at Good Samaritan. “I was being asked to step off a ledge and become a full-time administrator. So I talked to my wife, who’s also an athletic trainer, and we decided it was worth the risk. Four years later, Good Samaritan has grown into one of the largest health service providers in the area, and I wouldn’t trade this job for the world.”

Bernard’s primary responsibility is


Develop speed, agility, and strengthJump Rope Training includes workouts for a variety of sport skill and fitness components, such as endurance, strength and power, speed, agility, and balance. This second edition also contains the latest on rehabilitation of sport injuries and optimizing body composition for athletic performance. This book will not only change the way you train but also change how you feel, look, and perform with sample sport-specific training programs for more than 40 sports.

224 pages • ISBN 978-0-7360-8159-7 • $18.95 U.S. • $20.95 CDN

To order call toll-free 1-800-747-4457 U.S. • 1-800-465-7301 Canada or visit www.HumanKinetics.com

Also available in bookstores everywhere!

HUMAN KINETICSThe Premier Publisher for Sports & FitnessP.O. Box 5076 • Champaign, IL 61825-5076

New edition!

The Most Innovative On-Line Buyer's Guide

AthleticBid.com is a free service

designed to help you research

products and contact com-

panies in an easy-

to use format.

It used to take hours to contact

dozens of com-panies to research products and plan

purchases. But by using AthleticBid.com, it now

only takes minutes.

Use links and tools on AthleticBid.com

yourself to the traditional setting,” says Bernard. “If you’re going to keep grow-ing as a professional, you need to take advantage of everything around you.

“I would never have thought in a mil-lion years that this was the direction I would go in,” he continues. “But when an opportunity comes along, you need to seize it. Don’t be afraid to put your toe in the water—you might like it.”

NEW CHALLENGESAfter four years as an athletic trainer at the Brain and Spine Recovery Center, Marlene Rios still sees some of her orig-inal patients. Some come in at 9 a.m., when she assists in treatments with the physical and occupational therapists. Others arrive at the fitness center at 2 p.m., when she oversees workouts, an-swers questions, and offers encourage-ment.

“With a population of people who’ve had spinal cord injuries, it takes a lot longer to achieve results than with strong, healthy student-athletes,” Rios says. “But ultimately, it’s more reward-ing. This rehab is their life. It’s some-thing they wake up with every day and

go to sleep with every night. Know-ing that someone believes in them gives them a sense of hope, which is what they need to keep making progress.”

Her responsibilities have continued to grow over the years, and along with set-ting up exercises programs, Rios often assists in educational outreach, coun-sels patients on nutrition, assists with research, and networks with other healthcare professionals and community service workers. Since she began, she’s tried to put herself in her patients’ shoes, and after being diagnosed with multiple sclerosis early last year, she’s found a new sense of empathy.

“I’ve learned a lot about myself through the diagnosis, and it’s given me more patience and compassion for other people, too,” says Rios. “Even though we’re not going through the same thing, I can understand their adversity, and we’ve had a lot of positive conversations that go both ways.”

Although the MS makes it hard to predict where her career path will lead next, Rios is healthy enough to sup-plement her full-time job with outside work as an independent contractor,

providing coverage for Concordia Uni-versity (Texas) and the Austin Indepen-dent School District. Next year, she hopes to begin a doctorate in physical therapy, which could take three years of full-time study. After that, she might pursue a master’s in nutrition, and she ultimately hopes to open a clinic of her own.

“Working in a hospital has taught me to think outside the box,” says Rios. “By focusing on the whole patient, in-cluding all their physical attributes and medical history, I’m better able to help them work toward their goals. It’s a very creative place to be, with a lot of thinking on your feet. I’ve been able to make this job my own, and every day I make the most of my athletic training certification.”

The key, says Rios, is to keep a posi-tive attitude. “Don’t be scared,” she advises. “Keep an open mind about hospitals. This isn’t a setting where you can shy away from adversity. You have to meet it head-on and not get discour-aged. The work can be difficult, but it teaches you a lot about yourself and the people around you.” n


Circle No. 143

LEADERSHIP

270 pages • ISBN 978-0-9842802-1-6

From Training & ConditioningProvides athletic trainers, conditioning

professionals, coaches and football players

with cutting-edge information on how to gain a

competitive edge in this demanding sport.

There are tips on...

n Food Timing

n Gaining Weight

n How to Assess Supplements

WINNING FOOTBALL THROUGH NUTRITION

$1895BOOK PRICE$1895

Available in bookstores nationwide or go to www.training-conditioning.com

Transform your pool into the ultimate

rehab machine

Unique fold-up design allows convenient storage and fast deployment.

Powerful Resistance Jet (adjustable speeds)

Adjustable for Multiple Water Depths (3'6"–5'6")

Underwater Camera (gait and balance views)

Underwater Treadmill (.1–9 mph)

Reduce Body Weight By Up to 90% With Adjustable Water Depth

Patent Pending

Gravity free. Impact free. Barrier free.Introducing the new HydroWorx® X80 Underwater Treadmill with integrated resistance jet technology. It turns a static pool into a highly functional rehab experience that empowers your outcomes and profit potential by providing:

• Gait training, balance enhancement, confidence building• Low-impact cardio and deep tissue massage• Unique fold-up design and portability to fit any pool area• No installation required

Created by HydroWorx — the world leader in aquatic therapy and fitness. Learn more about HydroWorx underwater treadmill & jet systems, and our innovative therapy pools:

www.hydroworx.com | 800-753-9633

hyd1774_Prod_FPAd_pmD1.indd 1 6/4/10 1:38 PM

Circle No. 144


sport specific

By Barry Kagan

The men’s soccer team here at the University of Maryland has been highly successful during the tenure of Head Coach Sasho Cirovski. His teams have

earned seven trips to the College Cup (the NCAA’s “Final Four” for soccer) since 1998 and claimed two national champi-onships in the process. The culture Coach Cirovski creates with his players embodies a pursuit of excellence.

As part of that culture, we’ve cre-ated a player development program that brings together all facets of the college soccer experience to promote success at our level and beyond. This wouldn’t be possible without coordination between

Barry Kagan, CSCS, MSCC, LMT, is Assistant Strength and Conditioning Coach at the University of Maryland, where he has primary responsibility for training the men’s soccer, women’s soc-cer, and field hockey teams. He can be reached at: [email protected].

Pursuing Greatness

Chris BlunCk, insideMdsports.CoM

The University of Maryland men’s soccer strength and conditioning program uses a 12-month cycle to help players excel on the pitch in college and beyond.

sport specific

T&C JULY/AUGUST 2010 TRAINING-CONDITIONING.COM

sport specific

50

pus for most of the break to take one academic course, so it’s a great time to begin working out again after taking a few weeks off following the season and around the holidays.

Because they may be somewhat decon-ditioned from the weeks off, this is the one time of year when I assign a long- distance steady-state run each week. Oth-er assigned runs at this time are limited to fartlek-style aerobic running, accompa-nied by one weekly anaerobic session.

The end of December marks the start of winter break strength training. We think of this as a preparatory phase for spring—the lifting is not particularly structured, as players are assigned lifting cards and told to come into the weight-room when their schedule permits.

Winter in the weightroom is an op-portunity for our athletes to reac-quaint themselves with key lower-body lifts. Working through some degree of glute, hamstring, and quad soreness is unavoidable with the reintroduction of our staple strength work, such as squats, Romanian deadlifts, and lunge movements. Volume is moderate and the loads are fairly light, with intensity increasing only toward the end of Jan-uary as spring classes begin.

Since the winter is a less structured time of year and the players have spent several weeks away from the sport af-ter their season, they are usually anx-ious to start playing soccer together again. Accordingly, they reserve time in our indoor facility three or four nights per week during the winter. The coaches and I are never there, but we encourage this activity and take it as a great sign of our players’ commitment to and love of the game and the team. From what I am told, the games are quite intense—the players only have one speed, and that’s game speed.

Besides the recreational and team co-hesion benefits of these pick-up sessions, they also help return the athletes to the conditioned state they’ll need for the up-coming spring. Playing increases their substrate storage capabilities and sport-specific endurance, and because soccer requires both prolonged low-intensi-ty movement and intermittent intense bursts, it provides an ideal blend of aer-obic and anaerobic conditioning. Plus, with all the starting, stopping, acceler-ating, and other required movements, the players’ adductors, knees, ankles, and core remain engaged and “practice ready” throughout the winter period.

movements—that would create redun-dancies with what happens at team prac-tices on the field. However, we want all our exercises to develop traits and skills that will enhance soccer ability.

Performance enhancement. Our pre-dominant areas of focus are strength, balance, linear speed, and lateral speed and agility. We want players to meet individualized long-term development goals in each of those areas.

Coordination with team activities. Our workouts are structured to min-imize interference with the coaches’ sport-specific skill development so the players are in optimal condition to per-form at team practices. This means dif-ferent things depending on the time of year and the team’s progress toward the coaching staff’s broader goals.

Smooth transitions. The players must be physically ready to move from one training phase to the next—from the summer to the preseason to the tradi-tional season to the early off-season to spring semester training. This helps prevent injuries and ensures that every-one is prepared to perform at their best when it matters most.

Recovery. We understand that the choices a player makes after lifting or working out play a major role in his physical recovery. With that in mind, we educate players on optimal recovery methods and follow up to make sure they’re heeding our advice.

STARTING IN WINTEROur soccer postseason typically ends around the time our fall semester is wrapping up, so we think of winter break as the start of a new training year. Many of our players stay on cam-

the soccer coaching staff, academic sup-port, athletic training, and the strength and conditioning unit.

Our players are already elite ath-letes—they come here wanting to hone their skills, and many hope to earn pro-fessional contracts when they leave. But they also want to earn degrees, so they often take accelerated course loads to allow for early departure if they’re pre-sented with the chance to go pro.

A pleasant side effect of this is that they’re almost always around campus taking classes, which means our condi-tioning program can be based on a full 12-month cycle. That’s great for strength and conditioning, because while the workouts are optional in the off-season, they’re well attended and provide a sense of accomplishment and cumulative year-round progress, capitalizing on the play-ers’ ongoing desire to improve.

CONSISTENT GOALSBefore breaking down our training ap-proach, I must outline the goals we fo-cus on all year long. They’re probably similar to the goals of most serious strength and conditioning programs, but it’s impossible to talk about our system without first briefly explain-ing them.

Injury prevention. This is our top pri-ority. We want to keep players on the field, and if they are injured, we want to return them to action as quickly as pos-sible. We work with our athletic train-ing staff to address what caused the injury in the first place, and design a training approach that will help prevent a recurrence.

Efficiency. We don’t have many drills or exercises that emulate soccer-specific

FOR GOALIESWhile our goalies train with the rest of the team most of the time (some-times with modified versions of agility drills), we also have a set of strength drills for them to perform twice a week to develop a few position-specific attributes. The sequence includes:

• Rotator cuff movements: in/outs, up/backs, empty cans, D1/D2 (12 each)

• Vertical jump + plate punch-up, 22 pounds (2 x 12)

• “Ready position” plate holds (33 pounds) with teammate tapping the plate after two weeks (45 seconds)

• Cross-body one-arm med ball throws (12 each side)

sport specific

and a prehab exercise. This is followed by a squat movement supersetted with a major upper-body movement (usually the incline press) and two to four sets of prehab or core exercises to allow for recovery between squat sets. Loads vary in relation to exercise difficulty—for ex-ample, pause squats may be conducted at 55 percent of one-rep max for eight reps, while regular squats may be at 72 per-

cent. After the primary upper-body and lower-body exercises, we perform three sets of a barbell lunge (forward, reverse, lateral, or a combination) supersetted with a dumbbell pressing movement and more prehab.

Tuesday’s workouts are the most tax-ing due to the quick pace we maintain in the weightroom, but the actual vol-

ing sessions: Tuesday is full-body lifting with high intensity but limited volume; Thursday involves upper-body lifts combined with lower-body explosive movements; and Friday evenings feature heavy lower-body training. Each Tues-day and Thursday session begins with a plyometric warmup consisting of:

• Skate jumps (4 x 16)• Skips for height (4 x 20 yards)

• Lateral single-leg hurdle hops (2 x 12 each leg)

• Front/back single-leg hurdle hops (2 x 12 each leg)

• Push-ups, sit-ups, and other calis-thenics between the plyo sets.

After warmup, Tuesday workouts be-gin with an Olympic-style lift super-setted with an upper-back movement

SPRING FORWARDThe NCAA limits teams to five compe-tition dates during the spring semester. With so little focus on competitive soc-cer, it’s an ideal time for some of our most intense, multi-faceted training of the year based on progressive overload principles.

Our spring program leads off with a hypertrophy phase, which typically lasts until roughly one week before the start of full spring practices. At that point, when overall physical demand increases for the players, we shift to a strength and power phase. The tran-sition normally occurs a week before the start of full spring practices, but it varies depending on our meetings with the coaching staff and evaluation of the team’s strength needs.

One of our top priorities in the spring semester is lower-body development, which is obviously paramount in soc-cer. To balance that with our broader objective of never interfering with the players’ readiness for team practices, we follow a carefully planned schedule to avoid overtaxing their legs.

In a typical week, we have three lift-

Our spring program leads off with a hypertrophy phase, which typically lasts until roughly one week before the start of full spring practices. At that point, when overall physical demand increases for the players, we shift to a strength and power phase.

Circle No. 145


sport specific

ume of upper- and lower-body work is not overly fatiguing. There is no time to sit and rest, but the interspersed prehab supersets allow for adequate recovery.

For Thursday’s workouts, we typically incorporate an Olym-pic movement such as the hang snatch, five sets on the bench press, and a dumbbell pressing movement, again with intermit-tent prehab and stretching work such as partner hip stretches, side lunges, and ladder work using ankle bands. Like on Tues-days, the complete workout takes less than 50 minutes.

Friday’s workouts are the longest of the week in spring, often lasting around an hour and 10 minutes. They usually include five sets of squats, a single-leg strength movement, and three to four sets of RDLs combined with hamstring prehab and flex-ibility exercises. We expect the players to be sore after Friday’s sessions, but they don’t practice or lift again until Monday morning, so there is no interference with soccer development.

Tuesday’s and Thursday’s workouts are always conducted pri-or to practice, a schedule we prefer for two main reasons. First, it allows the players to perform weightroom work while com-pletely fresh, so I know that any technique flaws or weaknesses I observe are not simply the result of an especially fatiguing team practice. That helps me to quickly identify and address any problems on an individual basis. Second, because the players practice right after lifting, active recovery is built into their rou-tine, which is one of the best ways to limit next-day soreness.

For Coach Cirovski and his staff, our schedule means they get players with fresh legs on Monday, only slight fatigue on Tuesday, possible minor residual soreness on Wednesday, and fresh legs on Thursday and Friday mornings. It’s a schedule that has served us well over the years, so we maintain it until the end of the semester when the players go through a spring testing battery that includes shuttle running, sprints, vertical jumps, bench pressing, and squats.

SUMMER SCHEDULEMost players stay in town over the summer while taking classes or completing an internship. They come in for strength training when possible, and we try our best to schedule times when the entire group can work out together.

We spend very little time on sport-specific fitness through the first half of the summer. The exception is on Fridays, when we often integrate a high-tempo soccer-like agility training session that lasts 20 to 25 minutes, typically incorporating far-tlek and standard agility work.

Some strength coaches may question the generalized fitness regimen we follow in summer, but we have seen consistent suc-cess with this approach, especially when combined with com-petitive timed runs on the track and anaerobic shuttle drills. Fitness level determines a player’s capacity for concentration and crisp play in the late stages of a game, so besides all the physical benefits, being in great overall shapes gives our ath-letes an important confidence boost and mental edge.

My goals during this phase are continued athletic develop-ment, substrate storage, and team building. Near the conclu-sion of the summer training cycle, workouts become more game-specific and lifting gets more intense. We usually build in an offload week in mid-July to coincide with final exams for the summer academic session.

PRESEASON & SEASONIn early August, as we transition to the preseason period, we per-form extensive testing. We use a version of the Yo-Yo Intermittent

Circle No. 146


sport specific

cises integrate a proprioceptive compo-nent, and almost all are performed on one leg at a time to eliminate the risk for bilateral compensation.

Our year-round strength and con-ditioning program builds in enough variety and customization to keep the players engaged and motivated all year long. We hope that a continued com-mitment from the players will result in continued team success, and that those with the talent to reach the pro level will leave here with the tools necessary to make it happen. n

ways perform iliotibial (IT) band rolls at some point in the lifting sessions—this was recommended by our team physical therapist, who noticed tight hamstrings and IT bands on many players visiting her for rehab after injury.

Prehab circuits during the season are customized for players as needed, and typically include two or three exercises for each body part that is most at risk for injury. This usually means flexibil-ity, strength, or foam rolling work tar-geting the adductors, hamstrings, core, ankles, and knees. Many of the exer-

Recovery Test, which involves a series of 40-meter runs (20 meter out-and-back shuttles) performed with 10 seconds of recovery between reps. We also time each player individually in 3 x 300-yard shut-tles with 50-yard increments and two minutes’ rest between runs. In addition, we measure vertical jump to assess lower- body power and one-rep max in the bench press for upper-body strength.

Coach Cirovski makes clear to every-one that playing time isn’t determined by the test results. But having conduct-ed the same tests with only a few al-terations for the past 15 years, the data is valuable for tracking player develop-ment and comparing progress from one season to the next. We use it to show players tangible evidence of their hard work paying off, to identify individual training needs, and to compare our cur-rent roster with past players who ex-celled at the college level and moved on to national or professional teams.

One other note on testing: We do not test squat max in the preseason. I assign in-season squat maxes based on summer lifting performance instead, because the injury risk and muscle sore-ness associated with a squat max test at this time is too great.

Preseason serves as our transition peri-od from off-season lifting (aimed primar-ily at strength gains) to in-season lifting (focused on strength maintenance). The loads are very light—for instance, play-ers may squat 2 x 8 with 135 pounds and perform RDLs with 88 pounds—and lifting is completed right before practice along with prehab exercises, including flexibility work and foam rolling.

Once the season begins, lifting ses-sions are shortened to a maximum of roughly 20 minutes, still performed im-mediately before team practices. We cover the bare minimums—workouts normally start with weighted jumps, various squats and lunges, and an Olympic lift. As the season progresses, we phase out the squats and lunges for players who log 60 or more minutes per game and replace them with prehab as-signments to reduce physical stress dur-ing the long soccer season.

All players perform RDLs twice a week throughout the season—one day with moderate weight (110 to 132 pounds) and the other day with light weight (88 pounds) and with both feet on Dyna Disks to add a proprioceptive compo-nent. The RDLs are supersetted with hamstring stretches and rolls, and we al-

Our award-winning product line features more than 2,000 products. Go to power-systems.com today or call 1.800.321.6975 to request a FREE

2010 Catalog from our friendly team of customer service representatives.

Circle No. 147

To view more books/DVDs, go to the new Training-conDiTioning.com

Published by Training & Conditioning!

Introducing

Performance Nutrition For FootballBy Lisa Dorfman, M.S., R.D., C.S.S.D.

The book provides athletic trainers, strength & conditioning profes-sionals, coaches and football players with cutting-edge information on how to gain a competitive edge in this demanding sport. It follows the annual football calendar and offers nutrition strategies for each of these stages. There are tips on such topics as food timing, gaining weight, and how to assess supplements.

Author Lisa Dorfman is Sports Nutritionist for the University of Miami Athletic Department and Director of Sports Nutrition & Performance in the Department of Sports Medicine at the University of Miami. She combines her two decades of work in the field (and experience writing two other books) into a comprehensive, easy-to-follow strategy for football players at all levels.

268 pages

Price: $18.95Item Number: 111001

The Nutrition EdgeA compilation of the best sports nutrition articles from Training & Conditioning magazine.Edited by Susan Kundrat, M.S., R.D., C.S.S.D., L.D.N.

Susan Kundrat, Sports Dietitian for University of Illinois Athlet-ics and President of Nutrition on the Move, Inc., has selected and improved the content from T&C articles to produce a book that is full of valuable information on sports nutrition. Chapters include tips and advice on recovery nutrition, nutrient timing, pregame meals, losing weight, caffeine, and hydration. The Nutrition Edge also includes case studies and a look at specific situations, such as celiac disease and vegetarian athletes.

Whether you are a loyal reader of Training & Conditioning, an athlete, a parent, or a sport coach, this book will give you the edge you need on the topic of sports nutrition.

180 pagesPrice: $16.95Item Number: 111002

To view more books/DVDs, go to the new Training-conDiTioning.com

To buy these new releases—and more than a hundred other related books and DVDs—go to:

www.training-conditioning.com and click on the

“Books & DVDs” section in the menu bar.

Buy online for easy ordering & fast delivery or complete the form below.

ORDER FORM MAG, Inc.31 Dutch Mill Rd. Ithaca, NY 14850 Code TC 20.5

Name:

Address:

City: State: Zip:

Daytime Phone: (To be used if there’s a problem with your order.)

Email address:

PAY M E N T M E T H O Dq U.S. check made payable to MAG, Inc. enclosed (sorry, only US orders)q VISA q MasterCard q Discover q AmerExCredit card #: ________/________/________/________Expiration date: _____/ _____ 3 or 4 digit code: _______Cardholder Name PRINTED: Cardholder Signature:

S H I P P I N G P R I C E S

0-$49.99 = $8.00 $50-$99.99 = $9.00 $100-$149.99 = $10.00 $150-and up = $12.00

Fax this order to 607-257-7328 or Mail this order to MAG, Inc., 31 Dutch Mill Rd., Ithaca, NY 14850

Please allow 4-5 weeks for delivery.

Subtotal $ + Shipping $ NY residents add sales tax $ = TOTAL $

**PLEASE PRINT INFO.

QUANTITY ITEM # TITLE PRICE

111001 Performance Nutrition For Football111002 T&C’s The Nutrition Edge

I T E M S

56 T&C july/AugusT 2010 TRAININg-CONDITIONINg.COM

Website Directory

www.activeankle.comRigid & Lace-Up Ankle Supports

At the new “Community of Sport” section of the site, athletes, coach-es, and athletic trainers can share information and ask questions.

• Injury treatment videos• Injury prevention tips• Fitting instructions

www.allproscience.comSupplements for the

Health-Conscious

Learn about the company’s complete line of health-conscious protein and recovery drinks, including information on flavors and nutrition facts.• Products• Testimonials• Advice from professional athletes

www.aaesports.comOutdoor Athletic Equipment

There’s a “Quote Tote” feature for wish list submissions, along with downloadable product drawings, CSI specs, and assembly instructions. • Product descriptions, drawings, video clips, and pricing• Special Values section highlight-ing monthly discounts• Customer testimonials

www.athleticrecordboards.comAthletic Record Boards

Download the company’s printer program and you can print your own records.• Samples and images of boards for various sports• Pricing information• Technical information

www.pilates.com Pilates Equipment & Education

Download a variety of podcasts that cover everything from specific exercises to equipment “how-to” instructions.• Product and service info/pricing• Podcasts and DVD video clips• Customer and client success stories

www.calu.edu/go Online Graduate/Undergraduate

Degree Programs

See descriptions of online pro-grams, the online application pro-cess, a virtual tour of Global Online, and information about California University of PA.• “Test drive” virtual tour• Online application process• Tuition calculator

www.ceraproductsinc.com CeraSport Rice-Based

Hydration Drinks

CeraSport prevents and corrects dehydration, providing energy, elec-trolytes, and hydration. It is gluten-free and has no added sugar, so it prevents cramping and nausea.• Product specifications• Pricing and company background• Customer testimonials

www.cho-pat.com Sports Medicine Products

Learn about each Cho-Pat product, including a detailed description, sizing information, an image, and possible medical issues each prod-uct addresses.• Company background• Customer/user testimonials• Catalog and contact information

www.athletixproducts.com Facility Cleaning &

Maintenance Products

Get information on all the com-pany’s products for cleaning, disinfecting, and maintaining your facility.• Product information• News and articles• Sample requests

See ad on page 7 See ad on page 19 See ad on page 20

See ad on page 12

See ad on page 39 See ad on page 2

TRAINING-CONDITIONING.COM T&Cjuly/AuGusT2010 57

Website Directory

www.cramersportsmed.comSports Medicine Products

Check out the downloadable cata-log and virtual tours of products.• Product catalog• Bid builder• Athletic trainer forum

www.cytosport.com Sports Nutrition Products

Receive updates on CytoSport’s latest product offerings and learn about the full line of Muscle Milk and Cytomax items.• Product information• Company news• Subscription for updates

www.dynatronics.com Medical Devices,

Equipment, & Supplies

Dynatronics’ new e-commerce site provides quick, accurate online ordering of the company’s full line of medical devices, equipment, and supplies.• Online catalog• Online ordering• Access to your account information

www.eggwhitesint.com100-Percent Pure Liquid Egg Whites

Get health facts and even recipes involving liquid egg whites.• Customer testimonials• Frequently asked questions• Online store

www.hybresis.comThe Hybresis™

Iontophoresis System

Get extensive information about this innovative system.• Customer testimonials• Product specs• Product demo

www.fernoperformancepools.comPools, Underwater

Treadmills, & Whirlpools

Check out downloadable spec sheets and the whirlpool tank se-lector tool.• Product descriptions and specs• Customer testimonials• Reimbursement codes

www.trxtraining.comA Body Weight Training Solution

Experience how the TRX can im-prove athletes’ performance and durability with minimal investment.• Testimonials from professional coaches and athletes• Training DVDs, programs, and guides• Videos of the latest TRX training tips

www.fyrstusa.comSport Medical Kits & Supplies

Learn about skin wipes to kill MRSA and the flu virus, blood removal for uniforms, and a cold pack holder.• Sports medical kits• Cold packs• Sports medical kit refill packs

www.gatorade.comSports Performance Innovation

The site features Gatorade’s line of sports innovation products as well as its athletes and programs.• Sports performance innovation• Gatorade’s world-class athletes• Gatorade Sports Science Institute (GSSI)

See ad on page 33 See ad on back cover See ad on inside back cover

See ad on page 21 See ad on inside front cover See ad on page 25



Website Directory

www.everwhiteboards.comCustom-Printed

Dry Erase Boards

Request a catalog and printed whiteboard examples to jump-start your own printed whiteboard idea.• Product descriptions• Catalog request• Order information

www.healthy-shot.comFruit-Flavored

High-Protein Beverage

The site provides a wealth of infor-mation on Healthy Shot high-protein drinks, including a portal for order-ing Healthy Shot online. Enjoy great prices and free shipping.• Nutrition information and facts• Product information• Shopping cart and online ordering

www.hqinc.net Core Body Temperature

Monitoring Systems

See a product demo of the Cor-Temp® ingestible temperature pill, along with validation of its use versus other methods of external temperature monitoring.• Customer testimonials• Product catalog• Product specs/applications

www.humankinetics.com.Information Leader in Physical Activity

The company provides accurate and useful books, online courses, and DVDs to help customers practice their profes-sion better and live healthier lives.• Online certification courses: print and e-books• Author interviews, excerpts, and DVD clips• Newsletter sign-ups

www.hydrate1.comTeam Hydration Systems

Learn about how to keep your ath-letes safe and hydrated.• Pricing• FAQs• Product specs

www.hydroworx.comAquatic Therapy Pools

The instructional video library is an online compendium of case studies that allows clinicians to view relevant rehabilitation and exercise protocols.• X80 underwater treadmill product information• Therapy and fitness pool product information• Over 900 free video case studies

www.infinityflooring.comRubber Flooring for

Weightrooms

Check out the Flash slideshow of weightroom installations.• Photo gallery• Product specifications with cus-tom color and logo options• Catalog and pricing requests

www.kinesiotaping.comKinesio® Taping Method & Tape

Gain access to the Kinesio Taping Association membership database as well as a full KTA seminar schedule.• Products and product information• Access to Kinesio Taping database• Kinesio Taping seminar schedule

www.eliteseat.comPortable Knee Extension Device

Download prescription and certifi-cation of medical needs forms and view practitioner pages.• Product information• Instructions• FAQs

See ad on page 18

See ad on page 46 See ad on page 34 See ad on page 48


Website Directory

www.legendfitness.comWorld-Class Strength Equipment

The first-ever fully featured cage configurator allows you to custom-ize the cage of your dreams.• Design your own weightroom• Legend University articles and training advice• Clientele showcase

www.medspec.comASO® and EVO® Ankle Stabilizers

View product information on the ASO and EVO ankle stabilizers.• Online purchasing• Information request• Trade show schedule

www.medicalbags.comProfessional Medical Bags

MedPac Bags is continuously evolv-ing to meet your needs and stay on the cutting edge of design and quality.• Product specs• Catalog• Pricing

www.performbetter.comFunctional Training &

Rehabilitation Equipment

Look through the online interactive catalog with pricing.• Monthly specials• Schedule of Perform Better semi-nars• 24/7 online ordering capability

www.port-a-cool.comPortable Evaporative

Cooling Units

The site includes literature down-loads in PDF format containing product information, owner’s manu-als, warranties, and more.• Product specs, descriptions, and comparisons• Company information• Information on heat stress and evaporative cooling

www.milkdelivers.orgRefueling with Chocolate Milk

Get free educational resources about the science of chocolate milk and recovery, plus the new “Spotlight On” program for coaches and athletic directors.• Tips and tools for refueling with chocolate milk• Research on chocolate milk and recovery• Spotlight On: share your success story

www.hibiclens.comAntimicrobial, Antiseptic

Skin Cleanser

View product information, a Q&A about MRSA and staph infections, up-to-date information on prevention, and free educational resources.• Customer testimonials• Product line-up• Free educational support materials

www.muellersportsmed.comBraces, Supports, Tape, &

Taping Supplies

See taping technique video demon-strations, full-color photographs, and descriptions of Mueller products.• Product descriptions and informa-tion• Downloadable product catalog• Taping techniques and training video

www.NASM.org/tcEnhancement & Corrective

Exercise Specialization

Get an in-depth look into sports performance and injury prevention training.• Product specs• Company background• Information request form


See ad on pages 27 and 67 See ad on page 17

See ad on page 3

See ad on page 32

See ad on page 43


Website Directory

www.newyorkbarbells.comStrength Training & Weight Equipment

Learn about showroom hours and services, and take advantage of equipment closeout deals.• Product information• Customer testimonials• Order form

www.zamst.comInjury Prevention Products & Education

Zamst provides consumers with de-tailed information about injury preven-tion, along with features and benefits of key products to meet their needs.• Detailed product specifications and sizing• Video footage and tutorials• Sales representative locator and dealer information

www.whatsmyfoottype.comOrthotic System

Customized to Foot Type

See a detailed online biomechanical tutorial by foot type and view type-specific video gait clips.• Product specs and ordering infor-mation• Educational information• Customer testimonials

www.nzmfg.comResistive Exercise Equipment

Search the company’s products by the sport you play.• Catalog request• Search products by sport• Testimonials

www.optp.comRehab & Fitness

Products & Books

Access extensive product informa-tion, including demo videos and book reviews.• Customer reviews• Monthly newsletters• Catalog request page

www.biofreeze.comBiofreeze Pain-Relieving

Products

Take advantage of a “where-to-buy” product locator.• Product specifications• Educational resources• Customer testimonials and FAQs

www.thera-band.comThera-Band Progressive

Resistance Products

Access the Thera-Band Academy’s scientific research database.• Product specifications• “Where-to-buy” product locator• Company news and upcoming events

www.power-lift.comHeavy-Duty Strength-Training

Equipment

One of the biggest features on Power Lift’s site is the client list, which includes facility photos.• Customer testimonials• Downloadable brochures• Facility photos

www.power-systems.comExercise, Fitness, & Sports

Training Equipment

Learn about over 2,000 products in health, exercise, fitness, and sports training categories with excellent customer service and support.• Quantity discounts• Catalog requests• Customer testimonials

See ad on page 22 See ad on page 40 See ad on 39




Website Directory

www.proorthopedic.comSports Medicine Supports & Bracing

PRO’s e-shop is very clear and easy to use, without the clutter that makes many other sites difficult to navigate.• Pricing and color images for all available products• Company origin and background information• Convenient login for return cus-tomers

www.injurybegone.comSports Medicine Braces,

Supports, & More

View the company’s complete line of braces, hot/cold products, and mas-sage therapy products.• Detailed product descriptions & images• Comprehensive injury & treatment info• Best medical distributors links

www.proteamtables.comTaping Stations & Athletic

Taping Equipment

The online map of installations shows facilities owning PROTEAM by Hausmann products.• Product specs• Photo gallery• Map of installations

www.samsonequipment.comWeight Training & Athletic

Training Equipment

There is an impressive gallery of product pictures and weightroom completion examples.• Company background and history• Pictures of completed weight-rooms• Product images

www.save-a-tooth.comSave-A-Tooth Emergency Tooth

Preservation

Learn all about protecting and pre-serving knocked-out teeth.• Ordering page• List of distributors• Product information and customer testimonials

www.stromgren.comAthletic Supports, Apparel,

& Equipment

Get detailed product information, links to moisture-management ap-parel, and much more.• Product specs• Sizing info• Catalog request

www.swedeo.comAnkle Braces & Supports

The injuries/ailments section helps you determine exactly which prod-uct is needed.• Full product listings and specifica-tions• Company background and history of developing innovative products• Complete sizing information on all products

www.swimex.comResistance Pools for Exercise, Conditioning, & Rehabilitation

View the SwimEx workstation pool videos and challenge your clients with workstations for stretch-ing, therapy, seated exercise, and closed-chair activities.• Customer testimonials• Blog for news and SwimEx updates• Request a PT brochure

www.pressurepositive.comPractical Deep Muscle

Massage Tools

The testimonials tell you more about the company’s massage tools than any product description in a shop-ping cart.• Customer testimonials• Free catalog request• Buy direct from the manufacturer



See ad on page 11


Website Directory

www.therightstuff-USA.comHydration for Serious Athletes

Not just another sports drink, this NASA-patented formula is for be-fore, during, and after activity. It has been scientifically proven to fight dehydration better than any other formula tested. • Product information• Customer/athlete testimonials• Online store

www.fatbars.comWeight Equipment

& Accessories

The company’s complete product line is available on its Web site.• Catalog requests• Product features• “How to” videos

www.whitehallmfg.comMedical Equipment

You have the ability to choose be-tween therapy and hospital prod-ucts at the home page.• Product specs• Catalog requests• Downloadable literature

See ad on page 42

www.aqualitywater.comMisting Fans & Personal

Cooling Devices

Enjoy fast and easy online ordering for misting fans, ventilation fans, evaporative coolers, personal cool-ing devices, and infrared heaters.• Product pictures and specifica-tions• Product pricing

Coldtub www.coldtub.comAquatic Therapy Pools

Get financing information and details on sonic waves and cryo-therapy.• Pool specs• Customer testimonials• Product photo gallery

www.versaclimber.comStrength Training &

Rehabilitation Equipment

The company is dedicated to cre-ating, developing, and providing products and services that benefit and improve health, fitness, condi-tioning, and rehabilitation.• Company news and blog• VersaClimber Hall of Fame• Product specs and images

See ad on page 28See ad on page 34 See ad on page 12

www.everythingtrackandfield.com

Everything Track & Field

Check out the online interactive catalog with pricing.• Sales and closeout specials• Track and field camps and clinics• 24/7 online ordering capability

www.mcdavidusa.comProtective Performance Apparel

& Sports Medicine Products

Site includes:• Product/technology descriptions

and pricing• McDavid in the news• Discussion forums• Company history

Special features:• Online store• 360-degree views of featured

products

www.lifefitness.comHammer Strength

Plate-Loaded Equipment

Site includes:• Specifications for all products• Facility showcases & printable

brochures• Retail information, including arti-

cles and press releases• Training & education information

Special features:• Facility layouts• Athletic facility showcases

See ad on page 35


Product Launch

ExcelActive Ankle Systems, Inc.www.activeankle.com800-800-2896

Circle No. 500

Unique features:• Circumferential strap helps stabilize the brace• Lacing system tightens all the way around for a better conforming and more comfortable fit• Neoprene lined for maximum comfort and fit• Nylon eyelets reduce pressure points

Benefits for the user:• For athletes who want the best of both worlds: the comfort and mobil-ity of a lace-up with the support and security of a “tape job”

Healthy Shot®

Hormel Health Labswww.healthy-shot.com800-866-7757

Circle No. 502

Unique features:• Ready-to-drink so there’s no mess• Concentrated formula: just 2.5 fluid ounces• Your choice of 12 grams or 24 grams of protein• 100 percent of all essential amino acids, no fat, and just 100 calories

Benefits for the user:• Clear, clean, refresh-ing fruit flavors: tropi-cal and peach• Shelf-stable• Lactose and gluten free

Impact Athletic EquipmentImpact Athleticwww.impact-athletic.com877-277-0896Circle No. 501

Unique features:• Industry-leading load capacities• Standard, premium, and custom colors• Customized with your logo or mascot

Benefits for the user:• Unmatched perfor-mance and durability• Designed specifically for athletic trainers and team physicians• A full line of game-changing products

Woodway Aquatic TreadmillSwimEx, Inc.www.swimex.com800-877-7946

Circle No. 560

Unique features:• Slat-belt surface is smoother and more comfortable to run on• Fits into most SwimEx pool models• No belt tracking issues• Lasts 10 times longer than conventional belt treadmills

Benefits for the user:• Proven to be better on joints and connective tissue• Provides unlimited protocol possibilities for conditioning/rehab needs


PRODUCT DEBUT

HydroWorxwww.hydroworx.com800-753-9633The X80 portable underwater treadmill includes a powerful resistance jet with massage capabilities, adjustable water depths, and an underwater camera.

XPROTEXwww.xprotex.com661-705-8000A full line of protective batting gloves that can reduce the impact of a 100 mph pitched ball by 60 percent, effec-tively lowering the impact to 40 mph.

Active Ankle Systems Inc.www.activeankle.com800-800-2896 Everyone was excited to see the Excel lace-up brace at NATA because of its conforming and more comfortable fit.

ZAMSTwww.zamst.com877-926-7887ZAMST’s IW-2 Icing Set provides complete coverage of the shoulder, waist/back, and joints. It’s machine washable and includes two large ice bags.

Human Kineticswww.humankinetics.com 800-747-4457“Effective Functional Progressions in Sport Rehabilitation” helps clinicians understand the important concepts of functional progressions and equips them to develop programs specifically for their clients.

All-Pro Sciencewww.allproscience.com 949-222-1009APS Recovery with grass-fed whey was favored by athletic trainers, who agreed it was a great-tasting protein shake.

Muscle Milkwww.musclemilk.com 888-298-6629Muscle Milk Light Ready-to-Drink is now available in an all-new Café Latte flavor. It’s sugar-free, gluten-free, lactose-free, and infused with caffeine.

The UCAN Co.www.ucanco.com 230-397-8226Generation UCAN products sustain energy balance, do not spike glucose or insulin, and force the mobilization of fat for fuel.

Top Form, Inc.www.topform.us518-477-2700Medifast Nutritional Plan — a doctor prescribed nutritional program. Body Shaper Vibration Plate — vibration therapy platform with the best price in the industry. ATC’s felt both would be great additions to their facility/school.

Mettler Electronics Corp.www.mettlerelectronics.com 800-854-9305Athletic trainers demonstrated the new G5® Plus™ machine in the Mettler booth and drew crowds of enthusias-tic spectators.

Fitness Anywhere-TRXwww.fitnessanywhere.com 888-878-5348Leading practitioners are finding success with the TRX Suspension Trainer. It deliv-ers a safe and effective functional training solution that’s portable and affordable.

Pro-Tec Athleticswww.injurybegone.com 800-779-3372Pro-Tec Athletics’ high-density foam rollers in various sizes are great for stretching, promoting flexibility, and myofascial release. Each includes an exercise program.

Standing Firmwww.standingfirm.com 724-946-2051Standing Firm is a total sports medi-cine solution. This product improves the functional potential of the hips through closed-chain rotation.

Bailey Manufacturing Co.www.baileymfg.com 800-321-8372The Bailey Custom Dual Whirlpool Table is built to facility’s needs, as are all of the company’s custom products.

Benchmadewww.benchmade.com 800-800-7427“I can’t believe I’ve been able to do my job without this tool.” And, “this will change my life.” Just two of the many quotes heard at the show about Benchmade Safety Cutters.

BioTech Medical, LLCwww.spectrasan.com 800-284-9857Keeping athletes healthy and in the game, SpectraSan 24 disinfectant is EPA-registered, kills germs 20 times faster, and lasts for 24 hours.

CeloxSales.comwww.celoxsales.com 716-834-1096Celox stops bleeding in 30 seconds. Ath-letic Trainers can get their athletes back in the game with Celox.

Cramer Products, Inc.www.cramersportsmed.com 800-345-2231The Cramer Emergency Kit was praised for its modular design that allows for the separation and organization of supplies.

Didn’t make it to all the booths at the NATA show? Couldn’t attend the show this year? We’re pleased to provide information on products that made their debut at the convention.

Braces & Supports

NutritionAqualtic Therapy

Strength Training/Rehab

Educational Materials

Athletic Equip & Apparel

Rehab Equipment

Training Rooms


Helio Medical Supplies, Inc.www.heliomed.com 800-672-2726Helio offers medical supplies, includ-ing quality kinesiology tapes and accessories.

Health Enterprises, Inc.www.healthenterprises.com 508-695-0727Instant Reusable Cold Pack is the only reusable cold pack that offers instant cold therapy and effective pain relief. The gel remains flexible and comfort-able after being frozen.

PediFixwww.pedifix.com 800-424-5561PediFix Foot Treatment Kits offer GelSmart, ankle sleeves with Visco-GEL protection, GelStep heel cups, and Sore Spot skin and blister bandages.

MedPac, Inc.www.medicalbags.com 800-414-9031MedPac’s SlingPac 1 and SlingPac 2 are styled to wear comfortably as a sling. They have a spacious main compartment, grab-and-go pocket, and detachable rain cover.

Treatment Options/Hyland’swww.txoptions.com 800-234-8879Hyland’s Muscle Therapy Gel with Arnica provides quick relief of muscle pain and bruising without side effects, drug interactions, or contraindications.

Wonder Warmerswww.wonderwarmers.com 646-602-9289Wonder Warmers instantly-activated reusable (100+ times) heating pads are perfect for keeping warm, relax-

ing muscles, and soothing aches and pains on and off the field.

Whitehall Manufacturing, Inc.www.whitehallmfg.com (800) 782-7706The Little Freeze is just the tip of the iceberg. This unit comes standard with specially designed shelves that facilitate the easy removal of the four included glacier packs. It performs the same big chill as the Glacier Freeze in one small, economical unit.

Z Blok, LLCwww.zbloksun.com 401-241-5648Z Blok sun block solves the problem of burning eyes so athletes can stay focused on performing at their best.

Circle No. 148

Start your week off right with Training-Conditioning.com’s Weekly Blog series.

Can’t get enough Training & Conditioning ?

Every Monday, our award-winning authors and industry leaders post a new article profiling what’s hot in the fields of athletic training and strength and conditioning.

T&C Weekly Blogs provide a valuable resource for tracking trends and sharing industry ideas. It’s information you won’t find anywhere else.

Give us five minutes and we’ll get you ahead of the game. www.training-conditioning.com


Heat Stress Prevention

Stay CoolAquality’s misting fans, ventilation fans, and

personal and evaporative cooling units are designed to cool athletes on the sidelines, in locker rooms, at practice, and on the field to

create a safer and more comfortable environ-ment. With median temperatures rising every

year, keeping athletes cool is more important than ever. Evaporative cooling and misting systems can create a space that’s typically 15

to 35 degrees cooler than the ambient air. It can protect your athletes from dangerous heat stress,

protect your program from liability, and help keep athletes performing at their best in any climate. Aquality Water Systems, Inc. • 210-493-4545www.aqualitywater.com Circle No. 503

Sustained HydrationCeraSport® and CeraSport EX1 rice-based hydration and performance drinks, developed along with doctors from Johns Hopkins, feature a pat-ented blend of brown-rice and essential electrolytes, including citrate to coun-teract acidosis. CeraSport is fat-free and certified gluten-free. It provides energy for performance and quick yet sustained

hydration. Available in powder, concentrate, and ready-to-drink in several flavors, CeraSport can be delivered to your home or office. CeraSport • 1-866-237-2770www.cerasport.com Circle No. 504

Potable and PortableCramer Products offers three types of portable hydration units to help hydrate athletes. Cramer’s newest unit, the Pow-erflo 50, offers an impressive 50 gallons of portable hydration. Cramer’s hydra-tion units are constructed of 100-per-cent water-portable and FDA-approved materials for drinking water.

Cramer Products, Inc. • 800-345-2231www.cramersportsmed.com Circle No. 505

Sports Performance HydrationTrusted, scientifically proven Gatorade Per-form 02™ Gatorade Thirst Quencher®, from the G Series, helps athletes replace fluids, replenish electrolytes, and refuel working muscles during activity. Gatorade Perform 02™ G2® is a low-calorie thirst quencher that delivers functional hydration for active people during exercise, but with less than half the calories (and carbohydrates to fuel

working muscles) of Gatorade Thirst Quencher®. Gatorade • 800-884-2867www.gatorade.com Circle No. 506

Real ProgressIn the beginning, there was just hydrogen and oxygen. Later, electrolytes and sugar joined the mix, then even a dash of vitamins. Now comes Muscle Milk Protein H2O. Naturally colored, delicious, and completely sugar-, lactose-, and gluten-free, it does what water was always intended to do: rehydrate, replenish, and refresh. Muscle Milk Protein H2O is fortified with 10 grams of ultra-pure whey protein isolate and a full spectrum of electrolytes, making it ideal for post-workout recovery or any time during the day as a refreshing, hydrating protein source. Muscle Milk • 888-298-6629www.musclemilk.com Circle No. 507

The Name Says It AllThe Right Stuff is not just another sports drink—it is serious hydration for serious athletes. This NASA-patented electrolyte liquid drink additive is for performance athletes before, during, and after exer-tion. It’s scientifically proven to increase athletic endurance and fight dehydration symptoms, such as muscle fatigue, headaches, and cramps, better than any other formula tested. Go online to read what athletes, coaches, and athletic trainers are saying about how it helps with training. The Right Stuff • 720-684-6584 www.therightstuff-usa.com Circle No. 508

Hydration SolutionsWaterboy Sports is not just a single hydration product, but an extensive product line designed to fit various price ranges and meet the specific needs of the athletic training commu-nity. Visit the company online to see its complete product line. All Water-boy Sports products are designed to accommodate both the athlete and the athletic trainer. Each product is built to withstand the punishment of constant use and any abuse an angry athlete can dish out. Waterboy Sports, Inc. • 888-442-6269www.waterboysports.com Circle No. 509

Specialized HydrationG Series Pro Endurance Formula deliv-ers almost twice the sodium and more than three times the potassium of Gato-rade Thirst Quencher® to replace critical electrolytes lost in sweat and help main-tain proper fluid balance. G Series Pro Gatorlytes is an electrolyte mix specially formulated for cramp-prone athletes and designed for use with G Series products. Gatorade • 800-884-2867www.gatorade.com Circle No. 510


Heat Stress Prevention

Water Wherever NeededThe Hydrate cart is well known for performance and reliability. Its warranty is unmatched in the industry, and the machines are very easily transported. If you want a machine that will last and equipment that you can count on, trust Hydrate for your hydration system needs.

Go online for more information.Hydrate, LLC • 407-694-1034www.hydrate1.com Circle No. 511

Cool AnywhereThe Port-A-Cool Vertical Tank portable evaporative cooling unit has easy-roll casters for quick spot cooling anywhere traditional air conditioning is ineffective or cost prohibitive. The unit lowers temperature as much as 15 to 25 degrees Fahrenheit using just tap water and 115 volts of electricity. The Vertical Tank model is rust- and leak-proof, making it ideal for harsh

environments, and the 42-gallon water capacity and easy-access filling allow the three-speed unit to provide cool air for up to eight hours without refilling. Port-A-Cool • 936-598-5651www.port-a-cool.com Circle No. 557

A Better Water CarrierEvery athlete needs water, and the Aqual-ift portable drinking system delivers—for children on the playing field and profession-als in the NFL alike. Aqualift is one of the finest hydration systems on the market, and is made with only top-quality materials. It continues to be the hydration unit of choice for many pro, college, and high school athletic teams worldwide. Each 10-gallon Aqualift includes four drinking hoses (with stacking capa-bilities), plus a battery with a charger.Contact JDI Sports at 1-912-384-8165.Sports Innovations • 912-384-8165www.sportsltd.com Circle No. 512

LEARN-BY-DOING SEMINAR SERIES

Stay on the cutting edge...Attend our 2010

For more information Call 800-556-7464

• Choose from 2 Outstanding Programs• Designed for Everyone Who Trains or Rehabs

Clients, Athletes or Patients• Highly Respected Presenters

VISIT OUR WEB SITE FOR MORE INFORMATION: performbetter.com/seminars

Includes Reactive Neuromuscular Training (RNT)August 20 - 21, 2010 Boston, MA

2-Day Functional Movement Workshop

Only $379 with Gray Cook and Lee Burton

LAST CHANCE THIS

YEAR TO ATTEND THIS

GREAT SEMINAR!

530-23664 PB_HalfPg_SUMMIT2_TC.indd 1 5/27/10 2:17 PMCircle No. 149


Swim in PlaceFerno Perfor-mance Pools offers an extensive line of therapy, rehabilita-tion, fitness,

and conditioning pools. Choose an in-ground, partially in-ground, or above-ground pool to maximize your athletes’ aquatic experience. Ferno’s leading line of performance pools of-fers a system to fit in any space, large or small. The optional swim-in-place swim current and underwater tread-mill allow athletes to maximize their workouts without the devastating effects of land-based conditioning. Ferno Performance Pools • 888-206-7802www.fernoperformancepools.comCircle No. 513

No Plumbing Required The Coldtub cryotherapy

spa offers cold water therapy, hot water therapy, and saltwater therapy—all in one. It’s completely portable, so you can provide athletes with state-of-

the-art treatment and pain relief without installing new plumb-ing or redesigning your entire facility. Users can sit or kneel in the pool, and the purification and sanitization systems keep the water clean while the solid-state cooling system main-tains the temperature you want. New deeper seating accommodates taller athletes. Coldtub • 617-480-7683www.coldtub.comCircle No. 514

Treat More Athletes The 3500 Series is a 12’ x 16’ therapy pool that comes standard with Hydro-

Worx’s patented underwater treadmill technology and resistance jets. An ad-ditional underwater treadmill can be added to the pool footprint. The large interior space allows greater function-

ality for multiple therapy stations or group training and conditioning. With an optional seven-foot deep-water area and up to five powerful jet and massage stations, the 3500 Series is a game-changing piece of equipment. HydroWorx International, Inc. • 800-753-9633www.hydroworx.comCircle No. 515

Just Your Speed The Ferno Hydro Track underwater treadmill system is ideal for smaller clinics or training rooms with limited space. The Hydro Track offers a low-impact, high-resistance workout for athletes limited by pain or weight-bearing restrictions and those who wish to maximize their cardiovascular workout. It features a variable-speed treadmill ranging from 0.5 to 7.0 mph, dual-speed resistance jets, and a digital display unit that includes speed, distance, and time to monitor performance. Ferno Performance Pools • 888-206-7802www.fernoperformancepools.comCircle No. 516

The X Factor Release the potential of your existing aquatic space with the X80 portable underwa-ter treadmill. The X80 series can be lowered into any size pool and can easily be folded, transported, and stored. It comes ready to perform and requires no construction. Features of the X80 include a premium under-water treadmill, powerful resistance jets, massage with adjustable speeds, adjustable water depths (3’6” to 5’6”), and an underwater camera with gait and balance views. HydroWorx International, Inc. • 800-753-9633www.hydroworx.comCircle No. 517

Aquatic Therapy Testimonial

The Pool Choice of So Many Colleges and Universities

Get your athletes back in action with one of the best resistance pools on the market. Only SwimEx offers built-in exercise stations, integrated treadmills, pool-wide adjustable current, all-fiberglass construction, vary-ing water depths, and powerful water flow (up to 30,000 gallons of water per minute) all in one pool. Choose from 11 different pool models to meet your needs and the needs of your athletes. Customize your SwimEx with accessories and options, such as an integrated Woodway tread-mill, to challenge your athletes’ progression.

Here is a list of just some of the programs that have purchased a SwimEx pool:Arizona State UniversityArkansas State UniversityBoston UniversityColorado State UniversityNew Mexico State UniversityOakland UniversityOregon State UniversityProvidence CollegeSan Diego State UniversitySouthern Methodist UniversityUniversity of AlabamaUCLAU.S. Air Force AcademyU.S. Naval AcademyWestern Kentucky UniversityWestern Michigan UniversityWichita State University

For the safest and most dynamic workouts, you want the smooth-est, deepest, and widest water flow there is. You want SwimEx.

SwimEx, Inc.846 Airport Rd.Fall River, MA [email protected]


Case Study

Most cellular energy is generated in an area of the cell called the mitochondria, also referred to as the “powerhouse of the cell.” The

mitochondria within cells are where oxygen is utilized (Lehninger). Mitochondria form a vast energy production and distribution network, in which the products of food digestion and enzymatic breakdown are burned (Brooks, Fahey, and Baldwin).

The first reason Alpha-L-Polylactate™ works faster than glucose is that lactate is a more direct fuel source (Azevedo). In order to provide cellular energy, glucose from the blood must move past the cell membrane barrier. This process is not fast, be-cause glucose transport proteins on the muscle cell surface act relatively slowly. Once inside, glucose must be broken down into pyru-vate (P) and lactate (L). At rest, the muscles contain 10 times more lactate than pyruvate. During sustained exercise, when oxygen uptake is high, the L/P ratio rises to 100 or greater, indicating that lactate, not pyruvate, is the major fuel for oxidative metabolism.

The second reason why lactate is used faster than glucose is that cell membranes contain transport proteins designed by nature to move lactate into and out of cells (Brooks). These fast-working transporters are abundant on the cell membrane surface and efficiently allow energy fuels into the mitochondria.

In sum, the lactate in Alpha-L-Polylactate™ in Cytomax® is a faster fuel in mitochondria than glucose for two reasons: Cellular lactate transport proteins are faster and more abundant, and the processes of converting glucose to pyru-vate and lactate are skipped.

Cytomax® Performance Drink is the only sports drink formula that contains patented Alpha-L-Polylac-tate™. Cytomax® helps keep strength at peak levels longer so you can train harder. If you are trying to improve

stamina and speed, Cytomax® will help you exercise longer and train harder.

Cytomax® works for three reasons:

1) It takes advantage of more transport mechanisms to get nutrients to muscles and other tissues that need energy faster.

2) Cytomax® supplies the essential fluid and electrolytes that the heart and circulatory system require during physical activity.

3) Perhaps most importantly, Cytomax® contains quality ingredients that are blended to taste great. No matter the scientific basis of any sports drink, it can’t work if people

don’t drink it. Ultimately, Cytomax® works because it tastes great and ath-letes use it.

Muscle Milk • (888) 298-6629www.cytosport.com4795 Industrial Way • Benicia, CA 94510

Dr. George Brooks, a former track and field athlete, was trained in classic human exercise physiology and mitochondrial energetics at the University of Michigan. Dr. Brooks has been on the University of California-Berkeley faculty for 39 years. Originator of the Lactate Shuttle and Crossover

Concept and inventor of Alpha-L-Polylactate, Brooks is the author or co-author of over 200 peer-reviewed publications and invited scientific reviews and perspectives.

How Does Alpha-L-Polylactate™ in Cytomax® Work Faster than Glucose?

By Dr. George Brooks

RefeRences:Azevedo JL, TieTz e, Two-FeAThers T, PAuLL J, ChAPMAn K. http://www.ncbi.nlm.nih.gov/pubmed/17895968?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=1”Lactate, fructose and glucose oxidation profiles in sports drinks and the effect on exercise performance. PLoS One. 2(9):e927, 2007.BrooKs, G.A. http://www.ncbi.nlm.nih.gov/pubmed/19805739?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=1”Cell-cell and intracellular lactate shuttles. J Physiol. 587:5591-5600, 2009.BrooKs, G.A., T.d. FAhey, And K. M. BALdwin. Exercise Physiology: Human Bioenergetics and Its Applications, Fourth Edition, McGraw-Hill, New York, 2004, Chapters 4-7.LehninGer, A.L. Bioenergetics: The Molecular Basis of Biological Energy Transformations (2nd Edition)” Addison-Wesley (1971).


Relief and ProtectionThe Active Ankle T2 rigid ankle brace provides exceptional ankle protection during exercise or athletic activity. The solid U-shaped design relieves pressure on the ankle and provides superior inversion/eversion protection. The bilateral ana-tomical hinge allows freedom of motion in plantar flexion and dorsiflexion. The

T2 features a single quick-fit strap that adjusts for high- or low-top shoes and custom-molded EVA padding for a comfortable fit and firm support. Active Ankle Systems, Inc. • 800-800-2896www.activeankle.com Circle No. 518

Wrap It RightCramer Cohesive Stretch Tape is an in-

novative choice that beats traditional stretching and self-adhering tape. It has excellent tensile strength, tears clean, and features a non-slip grip,

making it superior to many traditional tapes. It’s excellent for use as an anchor for tape applications or compression bandages. It contours easily to the body, allowing you to effortlessly wrap any appendage. Cramer Products, Inc. • 800-345-2231www.cramersportsmed.com Circle No. 519

Uniform CompressionCho-Pat’s new Dynamic Ankle Com-pression Sleeve helps alleviate ankle pain and discomfort. It uses a knitted four-way stretch material to conform to the configuration and apply uniform compression to the ankle. The sleeve also includes two padded inserts that add compression and help stabilize and

give more support to the ankle tendons and ligaments. Finally, it promotes circulation and generates warmth to enhance healing. It’s latex- and neoprene-free, available in multiple sizes, and made in the USA. Cho-Pat • 800-221-1601www.cho-pat.com Circle No. 520

The Next Degree of SupportThe Aircast A60 ankle brace is a stream-lined, lightweight prophylactic support

that fits into any athletic shoe. The 60-de-gree stabilizers and anatomical strapping hold the ankle in appropriate alignment

during athletic activities to help prevent inversion and ankle injury, and the product is made with breathable mate-

rials for cool comfort. This is just one of the many effective solutions from DJO—delivering clinically proven outcomes through innovation. DJO • 800-526-8785www.aircast.com Circle No. 521

Moving ForwardThe ASO EVO ankle stabilizer is an evolutionary step forward in ankle protection with its unique stirrup strap, stabilizing straps, and dynamic cuff. This new design enables the ASO EVO to comfortably provide exceptional ankle support and stability in the treatment of ankle injuries and to reduce the severity and frequency of future ankle injuries. The ASO EVO is bilateral and fits either the left or right foot. Medical Specialties, Inc. • 800-582-4040www.medspec.com Circle No. 522

The One You NeedDesigned to be extremely light and low-profile, The One ankle brace is comfortable to wear in shoes or cleats during competition. Offering all the traditional benefits of taping but with all the adjustable flexibility of a soft strap brace, The One protects against inver-sion and eversion ankle sprains. Anti-slip criss-crossing side straps can be adjusted while the shoe is on the foot to help prevent slippage and ensure a tight, comfortable fit. Side-pulling stirrup straps imitate the effects of taping while a cushioned, breathable tongue keeps the brace comfortable. Neoprene- and latex-free, The One fits the right or left foot and comes in black and white in sizes XS to XXXL. Mueller Sports Medicine • 800-356-9522www.muellersportsmed.com Circle No. 523

Wipe-On ReliefThe new Biofreeze maximum strength pain-relieving wipe is the latest addition to the company’s product line and the strongest Biofreeze formula available. The wipe’s integrated cooling technology provides maximum strength, yet it’s small enough to fit in a pocket. These single-use disposable wipes are paraben-free, contain more natural extracts, and are available in 24-count packs. Performance Health • 800-321-2135www.biofreeze.com Circle No. 524

What’s Your Foot Type?The Rx24 QuadraStep system is based on a clinical algorithm identifying 24 unique foot types. These 24 types are subdivided into six groupings of four, known as Quads. Each Quad has its own specific foot and gait characteristics, contributing to various con-ditions and pathologies that can afflict a patient through-out their life. Unlike other prefabricated orthoses that have a “one shape fits all” limitation, the RX24 QuadraStep system offers a more tailored solution for each foot type. Nolaro24, LLC • 877-RX24-NOW (792-4669)www.whatsmyfoottype.com Circle No. 525

Ankle & Foot Care


Ankle & Foot Care

Strength and StabilityThe Leg Developer isolates the muscles in the front of the lower leg simply by varying resistance with weight plates. Move the plates to the

end of the post to increase resistance and toward the feet to decrease it. The

comfortable rubber/neoprene handles fit se-curely over the feet. This product includes two

collars for securing weights and uses standard plates only. Power Systems, Inc. • 800-321-6975www.power-systems.com Circle No. 526

Surrounded with SupportDesigned to fit either the right or left foot, the Arizona

PRO 610 ankle support is constructed of heavy-duty nylon to create a low-profile, durable, and lightweight brace. Two figure-8 lift straps encircle the foot to provide lateral and medial support. Hook-and-loop fasteners allow quick and easy adjustment, even with the shoe on, and a neoprene tongue provides a comfortable pad under the laces, elimi-

nating instep irritation. This product is machine washable for extended life. PRO Orthopedic Devices, Inc. • 800-523-5611www.proorthopedic.com Circle No. 527

Good Bye, BlistersThe advanced liquid technology in Pro-Tec Athletics’

LiquiCell Blister Bands protects skin from rubbing and friction to prevent blisters, hot spots, abrasions, and bunions. LiquiCell is a blister that’s created so you don’t have to go through the pain of your body making one. The liquid in a LiquiCell bandage circulates and moves in all directions so your skin

doesn’t. With easy and completely safe peel-and-stick ap-plication, LiquiCell Blister Bands provide the ultimate skin protection. Pro-Tec Athletics • 800-779-3372www.injurybegone.com Circle No. 528

Absorb the ShockSpenco PolySorb is a line of replace-ment insoles that feature lightweight contoured polyurethane bonded to a layer of SpenCore material to provide shock absorption and energy return for overall foot comfort. This line includes the Spenco PolySorb Cross Trainer,

Walker/Runner, Total Support, and Spenco Earthbound replacement insoles. Spenco is also introducing PolySorb Total Support Sandals, which offer the firm support and comfort of a performance insole in a flip-flop style. Spenco Medical Corp. • 800-877-3626www.spenco.com Circle No. 529

Relief When NeededSwede-O has launched the patented Thermoskin Heel-Rite for effective daytime treatment of plantar fascii-tis. The innovative tension support straps lift and support the arch to provide compression to the plantar fascia for pain relief. The light-weight, low-profile design fits easily into most footwear to provide relief during normal everyday activity. The Heel-Rite applies effective support to relieve tension and pain on the plantar fascia during the day, when athletes need it most. Swede-O, Inc. • 800-525-9339www.swedeo.com Circle No. 530

Power UpThe Active Ankle Power Lacer is for athletes who desire added support in a lace-up. The Power Lacer features unique Y-shaped vertical stabilization straps for control of the forefoot and heel, dual spring stays for ankle support, and a neo-prene nylon shell for comfort. The unique “pull and play” design allows for easy use by athletes of all ability levels. Call today for more infor-mation. Active Ankle Systems, Inc. • 800-800-2896www.activeankle.com Circle No. 531

Step In, Strap Up, and GoThe Aircast AirSport ankle brace incor-porates a clinically proven semi-rigid shell and aircells to provide comfort and support. Compression and stabilization are provided by the anterior talofibu-lar cross-strap and integral forefoot and shin wraps. The unique “step in” design and automatic heel adjustment make the AirSport extremely fast and easy to put on. DJO • 800-526-8785www.aircast.com Circle No. 532

New and ImprovedThe ASO ankle stabilizer features several improvements. Padding over the Achilles tendon has been increased to offer superior comfort. There is no longer a feld seam under the foot, and the invisible seam significantly enhances comfort and durability. The continuous stabilizing straps are now angled to better contour with the anatomy of the ankle. This creates a more uniform tension across the stabilizing straps above the mal-leolii to provide greater support.Medical Specialties, Inc. • 800-582-4040www.medspec.com Circle No. 533


Directory

Advertising Directory

116. .AAE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

105. .Active Ankle . . . . . . . . . . . . . . . . . . . . . . . . . . 7

114. .All-Pro Science . . . . . . . . . . . . . . . . . . . . . . . 19

130. .Aqualift/Sports Innovations . . . . . . . . . . . . . . 36

128. .Aquality Water Systems . . . . . . . . . . . . . . . . . 34

152. .California University of Pennsylvania . . . . . . . 12

133. .CeraSport . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

101. .Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

109. .Coldtub . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

126. .Cramer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

106. .DJO/Aircast . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

150. .Dynatronics . . . . . . . . . . . . . . . . . . . . . . . . . IBC

111. .EAS/Abbott Nutrition . . . . . . . . . . . . . . . . . . . 15

117. .Egg Whites . . . . . . . . . . . . . . . . . . . . . . . . . . 21

100. .Empi . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .IFC

121. .Ferno Aquatic Therapy . . . . . . . . . . . . . . . . . . 25

132. .Fyrst USA . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

103. .Gatorade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

113. .Healthy Shot . . . . . . . . . . . . . . . . . . . . . . . . . 18

142. .Athletic Bid . . . . . . . . . . . . . . . . . . . . . . . . . . 46

141. .Human Kinetics . . . . . . . . . . . . . . . . . . . . . . . 46

127. .Hydrate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

144. .HydroWorx. . . . . . . . . . . . . . . . . . . . . . . . . . . 48

122. .Legend Fitness . . . . . . . . . . . . . . . . . . . . . . . 26

137. .Medical Specialties . . . . . . . . . . . . . . . . . . . . 43

115. .MedPac . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

112. .MilkPEP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

102. .Mueller . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

151. .Muscle Milk (CytoSport) . . . . . . . . . . . . . . . . . BC

118. .New York Barbells of Elmira . . . . . . . . . . . . . . 22

143. .Nutrition for Football . . . . . . . . . . . . . . . . . . . 47

123. .Perform Better . . . . . . . . . . . . . . . . . . . . . . . . 27

149. .Perform Better (seminars) . . . . . . . . . . . . . . . 67

125. .Port-A-Cool . . . . . . . . . . . . . . . . . . . . . . . . . . 32

147. .Power Systems . . . . . . . . . . . . . . . . . . . . . . . 53

146. .PRO Orthopedic Devices . . . . . . . . . . . . . . . . 52

110. .Pro-Tec Athletics . . . . . . . . . . . . . . . . . . . . . . 13

134. .RX24 QuadraStep System (Nolaro24) . . . . . . . 39

145. .Samson Equipment . . . . . . . . . . . . . . . . . . . . 51

120. .Save-A-Tooth . . . . . . . . . . . . . . . . . . . . . . . . 24

140. .Spenco Medical . . . . . . . . . . . . . . . . . . . . . . . 45

107. .STOTT PILATES . . . . . . . . . . . . . . . . . . . . . . . 10

108. .Swede-O . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

129. .The Right Stuff . . . . . . . . . . . . . . . . . . . . . . . 35

104. .Thera-Band®/Performance Health . . . . . . . . . 6

138. .Training-Conditioning (CEU) . . . . . . . . . . . . . . 44

148. .Training-Conditioning . . . . . . . . . . . . . . . . . . 65

119. .TurfCordz/NZ Mfg. . . . . . . . . . . . . . . . . . . . . . 24

124. .VersaClimber . . . . . . . . . . . . . . . . . . . . . . . . . 28

131. .Waterboy Sports . . . . . . . . . . . . . . . . . . . . . . 37

136. .Whitehall Mfg. . . . . . . . . . . . . . . . . . . . . . . . . 42

135. .ZAMST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

Product Directory

Circle # Company Page # Circle # Company Page # Circle # Company Page #

Circle # Company Page # Circle # Company Page # Circle # Company Page #

531. .Active Ankle (Power Lacer) . . . . . . . . . . . . . . 71

500. .Active Ankle (product launch) . . . . . . . . . . . . 63

518. .Active Ankle (T2 rigid brace) . . . . . . . . . . . . . 70

552. .All-Pro Science . . . . . . . . . . . . . . . . . . . . . . . 76

512. .Aqualift/Sports Innovations . . . . . . . . . . . . . . 67

503. .Aquality Water Systems . . . . . . . . . . . . . . . . . 66

504. .CeraSport . . . . . . . . . . . . . . . . . . . . . . . . . . . 66

520. .Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70

514. .Coldtub . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

519. .Cramer (Cohesive Stretch Tape) . . . . . . . . . . . 70

505. .Cramer (portable hydration) . . . . . . . . . . . . . . 66

547. .Creative Health Products . . . . . . . . . . . . . . . . 75

521. .DJO/Aircast . . . . . . . . . . . . . . . . . . . . . . . . . . 70

532. .DJO/Aircast (AirSport) . . . . . . . . . . . . . . . . . . 71

553. .Empi (Dupel device) . . . . . . . . . . . . . . . . . . . . 76

542. .Empi (Hybresis Iontophoresis System) . . . . . . 75

516. .Ferno (Hydro Track) . . . . . . . . . . . . . . . . . . . . 68

513. .Ferno (product line) . . . . . . . . . . . . . . . . . . . . 68

506. .Gatorade (G Series) . . . . . . . . . . . . . . . . . . . . 66

510. .Gatorade (G Series Pro) . . . . . . . . . . . . . . . . . 66

554. .Healthy Shot (Hormel Health Labs) . . . . . . . . . 76

502. .Healthy Shot (product launch) . . . . . . . . . . . . 63

545. .Human Kinetics . . . . . . . . . . . . . . . . . . . . . . . 75

511. .Hydrate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67

515. .HydroWorx (3500 Series) . . . . . . . . . . . . . . . . 68

517. .HydroWorx (X80) . . . . . . . . . . . . . . . . . . . . . . 68

501. . Impact Athletic . . . . . . . . . . . . . . . . . . . . . . . 63

555. .Kinesio . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76

533. .Medical Specialties (ASO ankle stabilizer) . . . 71

522. .Medical Specialties (ASO EVO) . . . . . . . . . . . . 70

548. .MedPac . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75

534. .Mueller (ATF 2 ankle brace) . . . . . . . . . . . . . . 73

523. .Mueller (The One) . . . . . . . . . . . . . . . . . . . . . 70

541. .Muscle Milk (cake batter) . . . . . . . . . . . . . . . 75

507. .Muscle Milk (Protein H20) . . . . . . . . . . . . . . . 66

549. .Perform Better (catalog). . . . . . . . . . . . . . . . . 76

546. .Perform Better (jump ropes) . . . . . . . . . . . . . 75

524. .Performance Health (Biofreeze) . . . . . . . . . . . 70

540. .Performance Health (Thera-Band Foot Roller) 73

557. .Port-A-Cool . . . . . . . . . . . . . . . . . . . . . . . . . . 67

526. .Power Systems (Leg Developer) . . . . . . . . . . 71

536. .Power Systems (Premium Slant Board) . . . . . 73

527. .PRO Orthopedic (Arizona PRO 610 ankle support) 71

537. .PRO Orthopedic (PRO 611 Ankle Anchor) . . . . 73

538. .Pro-Tec Athletics (Ankle Wrap) . . . . . . . . . . . . 73

528. .Pro-Tec Athletics (LiquiCell Blister Bands) . . . 71

525. .RX24 QuadraStep System (Nolaro24) . . . . . . . 70

544. .Save-A-Tooth . . . . . . . . . . . . . . . . . . . . . . . . 75

529. .Spenco Medical . . . . . . . . . . . . . . . . . . . . . . . 71

543. .STOTT PILATES (DVD series) . . . . . . . . . . . . . 75

550. .STOTT PILATES (Split-Pedal Stability Chair) . . 76

561. .Stromgren Athletics . . . . . . . . . . . . . . . . . . . . 73

539. .Swede-O (Ankle Lok) . . . . . . . . . . . . . . . . . . . 73

530. .Swede-O (Thermoskin Heel-Rite) . . . . . . . . . . 71

560. .SwimEx . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

508. .The Right Stuff . . . . . . . . . . . . . . . . . . . . . . . 66

551. .VersaClimber . . . . . . . . . . . . . . . . . . . . . . . . . 76

509. .Waterboy Sports . . . . . . . . . . . . . . . . . . . . . . 66

535. .ZAMST (icing kit) . . . . . . . . . . . . . . . . . . . . . . 73

556. .ZAMST (ZK-7 knee support) . . . . . . . . . . . . . . 76


Ankle & Foot Care

The Next GenerationThe Mueller ATF 2 ankle brace features patent-ed ankle straps designed to self-adjust to sup-port the anterior talofibular ligament and help protect against “rolling the ankle” without restricting jumping, speed, or agility. ATF 2 straps also help in the support of weakened or sprained ankles. The ATF 2 is ideal for

high-impact sports. The bi-directional back elastic allows supported, unrestricted motion

while the single layer of fabric over the ankle bone offers increased comfort. Rigid plastic stays act like tendons to reinforce both sides of the ankle. This product is available in sizes XS through XXXL. Mueller Sports Medicine • 800-356-9522www.muellersportsmed.com Circle No. 534

Put the Freeze OnThe ZAMST IW-1 icing kit provides easy wrapping and immobilization of one ice

bag. This ZAMST icing kit is ideal for the RICE procedure, since the dual-strap design enables accurate placement of the ice bag

and adjustable compression of the affected body part. It’s perfect for the foot, ankle, knee, wrist, and elbow. The ZAMST IW-1 kit contains one medium ice bag (replace-

ments sold separately). ZAMST • 877-ZAMST-US (926-7887)www.zamst.com Circle No. 535

Four Settings to Choose FromStretch and strengthen the shins, calves, and ankles on the extra-strong steel Premium Slant Board. Its solid construction ensures that it stays anchored during use. The board adjusts to 20, 30, 35, and 40 degrees, and the steel with a

slip-resistant stepping surface offers a safe and secure grip. This product accommodates men’s shoe sizes 20 and under.Power Systems, Inc. • 800-321-6975www.power-systems.com Circle No. 536

Updating a ClassicStarting with the popular and very effective 610 Arizona ankle brace, PRO has taken ankle support to a new level with the PRO 611 Ankle Anchor. By combining the ankle brace with a non-elastic strapping system anchored on the calf, the company has cre-ated a very supportive inversion-resistant bracing system. Ideal for chronic ankle conditions and high ankle sprains, the

Ankle Anchor system is lightweight and machine washable. PRO Orthopedic Devices, Inc. • 800-523-5611www.proorthopedic.com Circle No. 537

A Great FitThe Pro-Tec Athletics Ankle Wrap ankle support provides stabilization for an ankle inversion, a sprain, or general ankle instability. It combines the ben-efits of warmth and compression from a neoprene sleeve with the stabilizing benefits of a figure-8 wrap. The Ankle Wrap is designed for use during activ-ity, so it fits very comfortably within any shoe. Call or go online for a free brochure. Pro-Tec Athletics • 800-779-3372www.injurybegone.com Circle No. 538

Lok It InSwede-O’s exclusive Ankle Lok lacing system, found in the Strap Lok, keeps the bracing tighter, longer than any other brace while figure-8 straps simulate a professional taping procedure and lock the ankle in a protected position. Made of ballistic nylon, the Strap Lok is thin, lightweight, and durable. It’s available in sizes from XS to XXL. Swede-O, Inc. • 800-525-9339www.swedeo.com Circle No. 539

On a RollThe Thera-Band Foot Roller is an ideal tool for athletes seeking temporary relief from pain as-sociated with plantar fasciitis and over-activity. Following the illustrated exercise instructions, athletes can use the roller to stretch the plantar fascia and toes to increase flexibility. Those experiencing soreness from tired feet will find the massaging benefits of the roller pleasant and therapeutic. In all applications, the Foot Roller can be chilled or frozen to help reduce inflammation. Performance Health • 800-321-2135www.thera-band.com Circle No. 540

Step Up from TapeThe Heel-Lock ankle support (model 329) from Stromgren emulates a professional tape job, providing excellent ankle sup-port and eliminating costly taping. It’s not bulky, easy to put on, and fits comfort-ably in either the left or right shoe. The Spandex™ sock applies comfortable com-pression to the foot, and the permanently attached heel-lock straps help control severe eversion and inversion. The Heel-Lock is available in black or white. For more information, call toll-free or visit the company online. Stromgren Athletics • 800-527-1988www.stromgren.com Circle No. 561


Case Study

INTRODUCTION

Historically, ankle injuries have been exceedingly frequent among female collegiate volleyball players.

Since 1998, they have accounted for the highest percent-age of injuries sustained by NCAA female volleyball play-ers—ranging from 18 to 36 percent of the total number of injuries in practices and games recorded by the NCAA. To our knowledge, there are no studies evaluating the use of prophylactic ankle braces in these athletes and little if any evidence demonstrating their effectiveness. The purpose of this study was to review our experience with this brace in preventing ankle injuries that result in a loss of playing time. MATERIALS AND METHODSInjury data, pre-partici-pation medical histories, and total exposures were collected prospectively on all players at an NCAA Divi-sion I university from 1998 to 2005. Since 1998, all female volleyball players at this institution were required by the coaching staff to wear bilateral double upright pad-ded ankle braces at all times. The braces in question were produced by Active Ankle.Following the system used by the NCAA in its official Injury Surveillance System (ISS) database, preseason practices and games were included in our data acquisition, but postseason play was excluded from the evaluation. Injuries were identi-fied based on criteria set forth by the NCAA. All injury data was recorded on a prospective basis. Injury rate data for female NCAA volleyball players obtained from the NCAA ISS between 1998 and 2004 was used for comparison as a control group. Statistical analysis was performed.

RESULTSIn total, there were 13,500 exposures and one injury in our sample group, yielding an injury rate of 0.08 per 1,000 exposures. There were 744,932 exposures and 611 injuries in the NCAA ISS comparison group, for an injury rate of 0.82 per 1,000 exposures. This difference was sta-tistically significant (p=0.002) according to the Pearson’s Chi Square and Fischer’s Exact tests (P<0.001).

CONCLUSIONTo summarize, in our cohort of athletes, prophylactic use of a double upright ankle brace significantly reduced the ankle injury rate compared to that reported by the NCAA Injury Surveillance System and those reported by other authors. Additionally, while nearly half of these athletes

sustained ankle injuries prior to collegiate play, only one suffered an injury while wearing the brace. From our preliminary data, it appears that the use of such a brace is an effective way to decrease the incidence of ankle injuries in this active but vulnerable group of athletes.

Active Ankle Systems, Inc.800-800-2896www.activeankle.com

Selene G Parekh, MD, MBA, is affiliated with the De-partment of Orthopaedic Surgery at the University of North Carolina. David I. Pedowitz, MD, MS, Sudheer Reddy, MD, Russell Huffman, MD, MPH, and Brian J. Sennett, MD, work in the Department of Orthopae-dic Surgery at the University of Pennsylvania School of Medicine.

Prophylactic Bracing Decreases Ankle Injuries In Collegiate Female Volleyball Players

By Dr. Selene G. Parekh, Dr. David Pedowitz, Dr. Sudheer Reddy, Dr. Russell Huffman, and Dr. Brian J. Sennett


More Products

Building Strength? Piece of CakeMuscle Milk is now available in an all-new break-through taste sensation: cake batter. Available in the 17-ounce ready-to-drink formula, Muscle Milk supplies high-quality proteins including caseinates (milk protein isolates) that spur lean muscle growth and recovery post-workout. Each ready-to-drink shake provides 32 grams of lean muscle-building protein and is fortified with good fats in MCTs and monounsaturated fats. Muscle Milk is also an excellent source of vita-

mins and minerals and is lactose- and gluten-free. Muscle Milk • 888-298-6629www.musclemilk.com Circle No. 541

True InnovationThe Hybresis Iontophoresis System, a leader in iontophoresis, provides clinicians with an innova-tive new way to deliver medication to a specific location without the disadvantages of injections or oral medications. Iontophoresis is a clinically proven, non-invasive method of active transder-mal drug delivery. The Hybresis system combines

the precise dosing of traditional iontophoresis with the convenience of newer patch-only treat-

ments. Using a proprietary three-minute Skin Conductivity Enhancement (SCE) treatment, Hybresis is the only patch product that provides a predictable 80 mA-min dose. Empi, a DJO Co. • 800-328-2536www.hybresis.com Circle No. 542

Increase Body AwarenessThe STOTT PILATES® Athletic Condition-ing DVD series was developed for high-per-formance athletes. The ideal complement to any training program, each DVD provides a challenging total-body workout that will enhance strength, stamina, mobility, and coordination. Exercises emphasize core

stability, unilateral movement, torso rotation, and weight transference while increasing focus and body awareness. The exercises are designed to retrain muscles that may have become unbalanced, and they can aid in injury prevention. STOTT PILATES® • 800-910-0001www.stottpilates.com Circle No. 543

Because Time MattersWithout proper care, a knocked-out tooth begins to die in 15 minutes. The Save-A-Tooth emergency tooth preserving system utilizes Hank’s Bal-anced Salt Solution (HBSS) to not only

preserve, but also reconstitute many of the degenerated cells. The patented basket and net contain-er are designed to protect tooth root cells. This is the only system that keeps tooth cells alive for up to 24 hours. Save-A-Tooth® • 888-788-6684www.save-a-tooth.com Circle No. 544

Clear InstructionSports Massage provides an in-depth discussion of applications of foundational massage techniques within a sports massage approach. Thorough instructions and over 130 full-color photos demonstrate the cor-rect application of each massage stroke for muscle groups of the neck, shoulder, torso, pelvis, legs, and feet. It also shows how to use advanced working positions in prone, supine, side-ly-ing, and sitting orientations to address each muscle group. Human Kinetics • 800-747-4457www.humankinetics.com Circle No. 545

Learn the RopesIn the 2010 edition of the Perform Bet-ter catalog you’ll see a great selection of jump ropes, including leather, nylon, and licorice ropes, all priced from $4.95 to $14.95. All are nine feet long. The nylon and leather ropes have wooden handles, and the popular licorice rope, which is faster, has contoured handles. Other types of jump ropes are also available, including weighted ropes, power ropes, and super-speed ropes, all reasonably priced as well. Perform Better • 800-556-7464www.performbetter.com Circle No. 546

Monitor EverythingSince 1976, Creative Health Products has been a leading discount supplier of reha-bilitation, fitness, exercise, and athletic equipment, as well as health, medical, and fitness testing and measuring products, all available at reduced prices. Creative Health Products offers heart rate monitors; blood pressure testers; pulse oximeters; body fat calipers; scales; strength testers; flexibility testers; stethoscopes; pedom-eters; exercise bikes; ergometers; stopwatches; fitness books and software; exercise bands; step benches; hand and finger exercisers; heating pads; and more. Creative Health Products, Inc. • 800-742-4478www.chponline.com Circle No. 547

Carry It AllMedPac has succeeded in crafting some of the best medical bags available and offering great customer service. MedPac has continuously stayed on the cutting edge of design and quality. The company’s goal is to offer bags crafted of the finest and most durable materials and hardware. MedPac’s innovative and common-sense designs make it easy to keep supplies and equipment organized and acces-sible. MedPac provides custom embroidery, quick delivery, knowledgeable customer service, and a lifetime warranty against all manufacturer defects. MedPac, Inc. • 800-414-9031www.medicalbags.com Circle No. 548


More Products

Get What You NeedPerform Better has taken 52 pages of its most important and proven sports performance items and compiled them in the special Sports Edition catalog. Con-veniently sectioned, this edition includes items for balance and stability, body weight and cardiovascular training, speed and agility training, and basics such as medicine balls, kettlebells, bands and tub-

ing, and more. Call or go online to request your copy. Perform Better • 800-556-7464www.performbetter.com Circle No. 549

A Total-Body FocusImprove athletic performance and reduce the risk of sports-related injuries by in-corporating the STOTT PILATES® Split-Pedal Stability Chair™ into any athletic training program. This multi-function Pilates machine targets almost all muscle groups to build on the strength, power, and agility of the whole body. It enables athletes to condition both the core and

periphery, and balance stability with mobility while im-proving focus, awareness, control, and coordination. STOTT PILATES® • 800-910-0001www.stottpilates.com Circle No. 550

Good VibrationsExervibe is a whole-body vibration step-per that provides athletic enhancement when used in either the static (standing) or dynamic (stepping) position. Vibration stimulation is applied to the feet, hands, arms, and core simultaneously. The Ex-ervibe is a cardio stepper and a vibration trainer in one. It has a step range from one to 18 inches, an adjustable seat, and a control module with four different set-

tings. It is an extremely versatile device that efficiently and effectively implements the benefits of vibration. VersaClimber • 800-237-2271www.versaclimber.com Circle No. 551

Support for MusclesAll-Pro Science Complete 100% Grass Fed Whey Protein packs 23 grams of all-natural protein into a great-tasting blend fortified with vitamins and minerals to support optimal muscle synthesis. When you choose grass fed whey, you’re selecting a product that is better for you and the environment. It’s perfect for athletes and individuals looking to build lean

muscle mass. Flavors include vanilla, Bavarian chocolate, strawberry creme, and banana creme. All-Pro Science • 949-222-1009www.allproscience.com Circle No. 552

Smarter DeliveryThe automated, user-friendly Dupel device provides clinical excellence in iontophore-sis with maximum flexibility and control in non-invasive drug delivery. A two-chan-nel operation allows the clinician to simulta-neously treat two patients, two sites, or large areas. Once setup is complete, the device automatically calculates time based on each patient’s intensity settings and the selected dosage. It even adjusts to accommodate intensity changes that occur while treatment is in progress. Constant current stimulation ensures that current/drug ions are delivered regardless of skin resistance. Empi, a DJO Co. • 800-328-2536www.hybresis.com Circle No. 553

Convenient Protein ShotIt takes more than sweat to keep fit. Today, more athletes are discovering the importance of a nutrition program that is balanced and provides an adequate supply of protein. Timing is critical, too. The best time to consume protein is right after a workout. That’s why Hormel Health Labs invented Healthy Shot protein drink. Healthy Shot delivers 100 per-cent of all the essential amino acids in just a 2.5-ounce shot drink. It provides 12 grams and 25 grams of protein in a fruit-flavored drink without fat and with only 100 calories. It won’t fill you up or slow you down.Hormel Health Labs • 800-866-7757www.healthy-shot.com Circle No. 554

Stick with the OriginalKinesio was the company that introduced the world to elastic therapeutic tape under the guidance of inventor and company founder Dr. Kenzo Kase. Today, Kinesio continues to drive the industry by offering a tape utilizing premium materials and over 35 years of research and development: Kinesio Tex Gold. Kinesio also differ-entiates itself from a growing number of imitation brands through a continuing commitment to customer service, intellectual support, and education. Kinesio • 888-320-TAPE (-8273)www.kinesiotaping.com Circle No. 555

Lateral and Medial StabilityThe ZAMST ZK-7 is a sleeve-type knee sup-port with a semi-open design that delivers a superior fit and helps prevent slipping. It features criss-crossed and parallel straps to provide effective compression and intense an-terior stability for the lower leg. Unique resin stays improve lateral and medial stability and enable smooth flexion and extension. The ZAMST ZK-7 is ideal for ACL and PCL support.ZAMST • 877-ZAMST-US (926-7887)www.zamst.com Circle No. 556


CEU QUIZQuicker & Easier!

You can now take our CEU quizzes online...

and get your CEU results and credit instantly.

Click on “CEUs & Courses” at:

www.training-conditioning.com

T&C July/August 2010Volume XX, No. 5

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz, readers can earn 2.0 BOC Athletic Training and 0.2 NSCA (two hours) continuing education units.

Instructions: Go to www.training-conditioning.com and click on “CEUs & Courses” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer form (on page 79) that represents the best answer for each of the questions below. Complete the form at the bottom of page 79, include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 20.5 Quiz, 31 Dutch Mill Road, Ithaca, NY 14850. Readers who correctly answer 70 percent of the questions will be notified of their earned credit by mail within 30 days.

Bulletin Board (pages 4-6)Objective: Learn about recent research, current issues, and news items of interest to athletic trainers and other sports medicine professionals.

1. Gregory Dupont told the Kansas City Star that injury risk doubled when athletes played _____ games per week when compared to one game per week.a) 2b) 3c) 4d) 5

2. Data from the National Electronic Injury Surveil-lance System says that males ages 13 to _____ remain the population that most frequently sustains weight training-related injuries.a) 21b) 22c) 23d) 24

3. Researchers saw a _____-percent reduction in pain among subjects who consumed ginger when compared to those who did not.a) 10b) 20c) 25d) 30

4. What award did the James Madison University student athletic trainers who produced the “Smooth Professional” YouTube video win this year?a) NATA Best Student Video Awardb) NATA Distinguished Youth Awardc) NATA Student Athletic Trainers of the Year Awardd) NATA Most Creative Project Award

Comeback Athlete (pages 8-13)Objective: Follow the comeback story of Barry Bock, a Michigan high school football player who returned to the gridiron after a major knee injury.

5. At first, what injury did Athletic Trainer Amanda Kaiser think Bock had sustained?a) A sprained ankleb) A dislocated patella c) A strained quadricepsd) A broken femur

6. How long after his surgeries did Bock begin rehabbing?a) One weekb) Two weeksc) One monthd) Eight weeks

7. Kaiser used a _____ repair protocol to guide Bock’s rehab time.a) Torn meniscusb) ACL tearc) MCL teard) Patellar tendon

The D Factor (pages 14-20)Objective: Learn about the importance of vitamin D for health and how easy it is to help your athletes avoid a deficiency.

8. Why are athletes who practice and play indoors one of the populations at greater risk for vitamin D deficiency?a) They don’t get enough fresh air.b) They have limited exposure to the sun.c) The fluorescent lights in many gymnasiums are too harsh.d) They don’t drink as much water as athletes who prac-tice and play outside.

Answer sheet is on page 79...or take this quiz online and get instant results:www.training-conditioning.com

click on CEUs & Courses


CEU QUIZ

9. Dark-skinned people may need _____ times the exposure to sunlight to produce the same amount of vita-min D as fair-skinned people.a) Two to threeb) Three to fourc) Fived) Six

10. The National Institute of Health reports that as little as five to _____ minutes of direct sun exposure twice a week results in an adequate amount of endogenous vitamin D.a) 10b) 20c) 30d) 40

11. What size serving of wild salmon contains roughly 1,000 IUs of vita-min D?a) 2 ouncesb) 3.5 ouncesc) 4 ouncesd) 6 ounces

12. A serum 25-(OH)D concentra-tion above _____ ng/mL is considered potentially toxic.a) 25b) 50c) 100d) 200

Bell Power (pages 23-28)Objective: Examine how to fit dumbbells and kettlebells into your athletes’ strength regimens.

13. The author says that truly func-tional performance involves moving the whole body in all three planes. What are those planes?a) Upper, middle, and lowerb) Stabilized, neutralized, and an-tagonizedc) Sideways, frontward, and reversed) Sagittal, frontal, and transverse

14. Athletic movement involves syn-ergists, stabilizers, neutralizers, and _____ all working together.

a) Bonesb) Jointsc) Antagonistsd) Protagonists

15. When were kettlebells a staple of U.S. and European gyms and physical education programs?a) Late 19th and early 20th centuriesb) 2000c) Early 19th centuryd) Late 20th century

16. The author says that improper technique with a kettlebell puts stress on the wrist and _____.a) Handb) Shoulderc) Elbowd) Fingers

17. The author suggests having dumbbells available in _____-pound increments.a) 2b) 2.5c) 3d) 3.5

When They’re Hot… (pages 30-39)Objective: Get the latest information on heat illness prevention and treatment measures.

18. What are the most commonly recognized categories of heat illness?a) Heat cramps, heat syncope, heat exhaustion, and exertional heat strokeb) Fainting and passing outc) Heat sweats, heat-induced heart attack, and heat deathd) Heat Charlie horses, heat fainting episodes, and exertional heat sickness

19. Exertional heat stroke is charac-terized by a core temperature greater than _____ degrees Fahrenheit.a) 98.7b) 99.6c) 100d) 104.9

20. When does most acclimatization occur?a) The first hour of heat exposureb) The first day of heat exposurec) The first week of heat exposured) The first 10 days of heat exposure

21. Athletes should drink enough during activity to replace _____ fluid ounces per pound lost due to sweat.a) 12b) 16 to 20c) 24d) 26 to 32

22. The best available evidence suggests athletes should ingest at least 16 to 20 fluid ounces _____ before exercise.a) 30 minutesb) 1 hourc) 2 hoursd) 90 minutes

23. What is generally accepted as the best method for rapid external cooling?a) Cold or ice water immersionb) A lukewarm showerc) Immersion in a heated poold) Being sprayed with a garden hose

Pursuing Greatness (pages 49-53)Objective: Take an inside look at the Uni-versity of Maryland men’s soccer strength and conditioning program.

24. One of the team’s top priorities in the spring semester is _____.a) Getting time off to restb) Upper-body developmentc) Increasing shoulder flexibilityd) Lower-body development

25. The team uses a version of what test to gauge preseason fitness?a) Gray Cook’s Functional Move-ment Screenb) The Yo-Yo Intermittent Recovery Testc) The 50-yard dashd) A timed five-kilometer run


CEU QUIZ AnswEr Form

Instructions: Go to www.training-conditioning.com and click on “CEUs & Courses” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer form below that represents your selection of the best answer for each ques-tion. Complete the form at the bottom of this page, include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., Attn: T&C 20.5 Quiz, 31 Dutch Mill Road, Ithaca, NY 14850. Readers who correctly answer 70 percent of the questions will receive 2.0 BOC Athletic Training and 0.2 NSCA (two hours) CEU’s, and will be notified of their earned credit by mail within 30 days. Questions? Problems? E-mail: [email protected].

Last Name ____________________________________ First Name _______________________________ MI______

Title ______________________________________________________________________________________________

Mailing Address ____________________________________________________________________________________

City ________________________________________________ State _________ Zip Code _____________________

Daytime Telephone ( _________ ) ________________________________________

E-Mail Address ____________________________________________________________________________________

Payment Information

❏ $25 check or money order (U.S. Funds only) payable to: MAG, Inc. (please note “T&C 20.5 Quiz” on check)

❏ Visa ❏ Mastercard ❏ Discover ❏ American Express (Please note: the charge will appear as “MomentumMedia” on your credit card statement)

Account Number _______________________________________________ Expiration Date ____________________

Name on Card _________________________________________________ Card Validation Code* _____________ *Card Validation Code: Visa/MC/Discover: 3-digit code on back after credit card number, Amex: 4-digit code on front above credit card number

Signature __________________________________________________________________________________________

A B C D A B C D

Bulletin Board 1. m m m m

2. m m m m

3. m m m m

4. m m m m

Comeback Athlete 5. m m m m

6. m m m m

7. m m m m

The D Factor 8. m m m m

9. m m m m

10. m m m m

11. m m m m

12. m m m m

Bell Power 13. m m m m

14. m m m m

15. m m m m

16. m m m m 17. m m m mWhen They’re Hot... 18. m m m m 19. m m m m 20. m m m m

21. m m m m

22. m m m m

23. m m m mPursuing Greatness 24. m m m m

25. m m m m

Web Exclusives

Back On Track With Chocolate MilkFour recent studies have added to the mounting evidence that chocolate milk can be a great recovery beverage option—even for endurance athletes like distance runners. For example, when compared to a sports drink, consuming 16 ounces of low- or fat-free chocolate milk after long bouts of running or cycling resulted in enhanced skeletal muscle protein synthesis, increased replenishment of muscle glycogen, and fewer markers of muscle breakdown, all of which leads to repairing and rebuilding muscle. In our August Web Monthly Featuree, we recap the studies and speak with University of Connecticut Director of Sports Nutrition Nancy Rodriguez, PhD, RD, CSSD, FACSM, who co-authored three of the research projects.

Next Stop: Our editorial continues on www.Training-Conditioning.comHere’s a sampling of what’s posted right now:

Steroid Scandal Rocks College TeamIn April, three members of the University of Waterloo football team were arrested for possession of steroids and stolen goods. In the fallout, nine players tested posi-tive for performance enhancing drugs, two of the team’s coaches were placed on administrative leave, and the program was suspended. Our timeline of events provides a glimpse inside this unfortunate story.

Tackling a Tough TalkWe have all seen the kid who works his or her tail off training, but just doesn’t have enough natural talent to be a major contributor to the team when the game is on the line. It can be painful to watch them work so hard, knowing their chances of getting in the game are minimal. And it’s not easy delivering the bad news about the reality of their situation.

www.training-conditioning.com/features.php

More Stories

overtime

www.training-conditioning.com/blogs.phpwww.training-conditioning.com/features.php

WWW.TRAINING-CONDITIONING.COM

Web Site

Vforce™

Whole-Body Vibration

ReboundRevolution

in Thermotherapy™

© C

opyr

ight

Dyn

atro

nics

ALL

RIG

HTS

RES

ERV

ED M

KT-

502

* Circle our ad number on the response card and receive a $25 gift card with in-service on any of these devices by September 30, 2010. A Dynatronics Representative will contact you to schedule a demo stration.n

800-874-6251 • www.dynatronics.com

Your Equipment Partner!

Game Ready™ Cold and Compression

Dynatron X5™ Soft-Tissue Oscillation

Solaris® Electrotherapy, Ultrasound,

and Light Therapy

Free $25 Gift Card!*

Circle No. 150

2554 T&C MM Ryan B_F.indd 1 7/2/10 2:43 PM

Circle No. 151

training & conditioning 20.5

Documents

preventing heat illness

soccer strength

athletic training students

vitamin d

hybresis treatments

director neal betts

director greg scholand

functional training