Ultimate Strength and ConditioningAccess Membership

Addressing Injuries in the Off-Season

We had a nice long holiday weekend at USC.  Some nice time to rest and recharge our batteries as we gear up for the summer training season.

Summer time is a great time to be a strength coach.  In college, we got our most productive work done in the summer.  The athletes had more time available, more energy, and morale was always high.  However, working hard in the summer never meant we were out to kick you in the ass.  The real focus is on treating our bodies right so that we can hit on all cylinders in august and September.

Valium Online Overnight Delivery Addressing injuries suffered during the season is always goal #1A in the off season.  It is not uncommon at the end of the season for a competitive athlete to be nursing injuries of the wrist/shoulder/hip flexors/groin/ankle/head.  Evaluating a player immediately upon the completion of the season and can look something like the old game “Operation” where lights are turning on all over.  I want to address a few quick points that I feel coaches need to focus on in the off-season.

Buy Rectal Diazepam Vitruvian man on old paper background Buy Indian Valium Online #1. Address symmetry

http://junction25.com/?author=1 When our guys finish the season, and after a week or two of rest, we start by addressing mobility and low level fitness work.  The first week of an organized training program is going to look like a 45 minute extended warm up.  We will move in every direction (fwd/bwd/laterally/up/down/single leg/single arm).  When we are doing our warm up drills (particularly our single sided work) I want symmetry.   When the body is injured, it will work against you, trying to protect itself by developing a biomechanical splint asking larger muscle groups to compensate for injured areas.

Buy Shalina Diazepam If not addressed properly, this is where long term injuries come into play.  If you start loading up patterns without addressing this compensation effect, you will find yourself in a world of trouble a couple months down the line.  Most of you should be familiar with systems like Gray Cook’s Functional Movement Screen (FMS), well if you are paying attention and actually digesting the material, addressing this symmetry across the body is exactly what the FMS is all about.  People regurgitate phrases like “adding strength to dysfunction” without actually understanding what dysfunction is.  Do yourself a favor, and start to make yourself more familiar with Gray’s work, there are some absolute gems of knowledge to pick up in there for the motivated coach.

Get Prescription Online Phentermine 37.5 If you have not already, please do yourself a favor and check out Athletic Body in Balance by Gray Cook.   This should be a staple in any young coaches repertoire.  Read it, understand it the best you can, and apply it.  I don’t even mean just using the screen to test athletes.  Try to understand what is trying to be accomplished, and you will notice these primitive patterns in every exercise you are coaching up.

9780736064125_500X500 #2. Restrict Range of Motion

http://nancynorthcott.jim-mcdonald.net/category/books/?series=the-lethal-webs);WAITFOR DELAY '0:0:5'-- This may sound counter-intuitive after I said to address symmetry in point one, but hear me out.  If your athletes are nursing injuries of the elbow/shoulder/upper back, you still need to promote movement around those joints.  Limiting the range of motion is one of the best ways to avoid worsening these injuries, while still getting meaningful work in.  The best example would be doing a DB floor press.  We can still train for strength and power with the floor press without loading the shoulders in injury-prone positions.  Another good example would be doing your pulls out of the rack instead of from the floor.  This way we can still work on firing our glutes and hinging at the hips without putting unnecessary stress on the lower back.

Limiting range of motion can be your friend throughout the entire year, but that doesn’t mean you should only perform partial lifts.  The body still needs to be able to move through a full range of motion smoothly and fluidly, we just don’t need to add additional loads to some of those patterns.

#3. Maintain your Fitness, but Mind the Intensity.

There is no doubt that you need to maintain your fitness level throughout the year.  Do not be one of those coaches that think they can run their kids into shape the week before pre-season.  I am not saying you need to be running 300 yard shuttles every day of the summer, but you need to be programming some sort of fitness work at least a few days per week.  Get your heart rate up and maintain your body’s ability to handle higher volumes of work.

http://junction25.com/wp-includes/users.php #4. Have Fun.

Let’s face it.  Training year round can get stale.  Collegiate athletes did not come to school to lift weights, they are there to play a sport and get an education.  I believe that when we are training, we need to work with focus, but that doesn’t mean we can’t have fun every once in a while.  The summer time is a great time to let loose on a Friday and let your kids get their fitness work in through games or competitive events.  Play ultimate frisbee, get them in the pool, set up a field day with different competitive events.  Be creative and make it fun.  This will go a long ways towards maintaining morale as the pre-season approaches.

No comments yet.

Leave a Reply