Top 10 Posts of 2012 – Part 1

2012-13 PicSorry that it’s been a while since my last post. I’m finding out that having a new baby in the house tends to make things somewhat hectic.  It also tends to alter any type of normal routines that you have.

Since we’re at the end of the year, I thought it would be a good idea to look back at some previous posts from Sports Upgrade.  In case you missed any of them or want a second look, here are our most popular posts during 2012.  Today we’ll give you # 10 – # 6.  Check back tomorrow for # 5 – # 1.

Enjoy!

10.  More Isn’t Always Better – Monitoring For Overtraining – How can you monitor your athletes for overtraining?  Here are a few methods that you can use.

9.  Female Strength Training –  Why is it important to get high school female athletes into the weightroom?  Here is a list of reasons.

8.  Why Junction Boys Syndrome Still Exists – The last thing that any of us want is for one of our athletes to die due to the training program that we have designed and overseen.  But it still happens.  Why?

7.  Good Nutrition is 24/7 – What can be done to help your athletes to eat smarter?  Here are some ideas.

6. Don’t Skip The In-Season ProgramWhat happens to an athlete if he doesn’t lift weights during his/her sports season?  Here are 2 big negatives.

Don’t forget to check back tomorrow for the top 5.

 

Mark

 

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Football Might Have It Right

Football Has It Right Pic

Is football doing it better than any other sport?

Football might have it right.  What do they have right?  The sports development model.  The sport of football is probably doing it better than any other sport simply because they only have one defined season.  The American football season starts in August/September and plays out over the next several months.  There aren’t opportunities to play organized tackle football year round.  While college and some states do have “spring football”, that isn’t quite the same thing.  Spring football is generally about three weeks of organized practices.  It isn’t the same as playing a true spring season.  It’s not like soccer, softball, baseball, wrestling, volleyball, and lacrosse players that play travel ball and participate in tournaments during the 8 months that their school team isn’t in season.

So how does this help football player development?

  • It cuts down on overuse injuries – what do you think causes all of the arm and shoulder problems in baseball?  Year-round throwing maybe?
  • It forces coaches to work on other things during the off-season – lifting, speed, agility, etc.  According to most sport development models, there should be a defined “off-season” where these skills become the focus.
  • It makes the football season more special for everyone – when you play year round on multiple teams, how much does each win or loss matter?  The legendary John Wooden didn’t want his players playing in the off-season partially for this reason.

It’s too bad the so many other sports have taken other approaches to sports development.  I’m not sure that playing year-round is good for the athletes and is the best way to develop them long-term.  Unfortunately, there are a few youth football leagues that are starting to have a true spring season in addition to playing in the fall. Hopefully this concept doesn’t become the norm in football.

Mark

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Nutritional Supplements & Young Athletes

Supplement Use By Youth For Sports Performance Improvement

I found a news article a few days ago about the usage of nutritional supplements by kids.  The article discusses a study that was originally published earlier this year.  It focused on the use of supplements by children and adolescents for the purpose of improving sports performance.  So what do I think about all of this?

Shocking Findings

So what are my thoughts on the study?  I decided to put my them on video.  Here they are:

 

Help your young athletes to make good nutritional choices.

Mark

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Help For The ACL: Correction Of Poor Landings In Volleyball

Beach Volleyball Pic

More on the ACL

While writing my last blog post on landing mechanics and ACL injuries, I came across a study by Parsons & Alexander that was recently published.  The study attempts to discover if the use of one video coaching session can help to make positive changes in the landing mechanics of volleyball players.  I encourage you to read more about this study on modifying landing mechanics.

Here is a quick summary of the volleyball study:

The researchers took video clips of volleyball players completing a spike jump/landing.  They used Dartfish software to give the girls immediate feedback and also to analyze the results in further detail.  They measured numerous angles related to landing position at ankle, knee, hip, and torso.  The researchers found numerous improvements resulted short term from their video & verbal feedback.  While there were some decreases in the results during the 4 weeks prior to retesting, several of the variables maintained a significantly positive improvement.  Basically, the one feedback session did help the volleyball players to make and maintain positive improvements.

So, what are the take home points?

  1. Video can play a huge role in helping your athletes to make improvements.  Remember that some people are visual learners.  Using video can help them to truly understand what you are saying to them in your verbal coaching.
  2. The athletes were able to maintain some of their improvements over 4 weeks.  What if there was to be more of an emphasis on the changes in landing mechanics?  What if they took 15 minutes a week to focus on them?  What if they received visual feedback multiple times with constant verbal coaching everyday?  I’m sure that the results would be more significant.  As they say, “practice makes perfect”.  What would this do the the number of torn ACL’s in volleyball?  I’m sure it would decrease it dramatically.

Here are two other things worth reading:

More of my thoughts on ACL tears in volleyball

Predicting A Torn ACL?

More info on the importance of video analysis:

Wired UK Article on Dartfish 

Mark

Contact us for info on how we can provide a landing assessment for your athletes.

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Post Season Recovery For Athletes – How?

Basketball Hoop Pic

In my previous post on post-season recovery, I discussed why it is important for athletes to recover after their season concludes.  Now lets discuss some guidelines for how to accomplish sufficient recovery.

First off, remember that these guidelines are based on an ideal situation.  As we all know, those rarely happen in the sports world.  Since the NBA Finals are going on right now, we’ll use them as an example.  In case you’re not paying attention to the finals, the Oklahoma City Thunder are playing the Miami Heat. If that series goes the full 7 games, their season won’t finish until June 26th.  Obviously making the finals is a great achievement and no team would trade that for anything.  At the same time, teams that didn’t make the playoffs finished playing their last games on April 26th.  That’s two months before the Heat and Thunder will be done.  To fully put things in perspective, last year NBA training camps were originally scheduled to open October 3rd.  That was before the lockout ended up shortening the season.  If the dates stay similar in 2012, that means that the teams that didn’t make the playoffs will have as much as two extra months to strength train for next season.  It also means that they will have more time to recover from the rigors of the 2011-12 season.  The odd twist is that the teams that had the best seasons and played the most games will have the least amount of time to recover.  As a strength coach you have to be prepared to work around multiple issues, especially if the length of your off-season can be drastically shortened by your teams success.

So what guidelines should you follow during your recovery?

  • Heal Up – during a season, almost every player ends up with some bumps and bruises.  No matter how my we work to prevent them, it’s going to happen.  Many of these can be healed up with some rest.  For more significant injuries, make sure to continue rehabbing them.  With no time devoted to practice and games, you should be able to make some serious headway towards getting well.
  • Check For Imbalances – Checking for imbalances ties in closely with rehab.  Over the course of a season, players can develop numerous strength and flexibility imbalances.  As an example, baseball pitchers tend to develop greater external rotation in their pitching shoulder during the season.  Some people believe that this can lead to other problems if it is not addressed in the off-season.  Step one to solving these problems is to identify them right after the season.  Then the player can begin to work on them during the recovery phase.
  • Stay Active – This phase is a recovery phase, not a sit on the sofa and be lazy phase.  In many of the publications on periodization, this phase if called “active rest”.  Athletes need to stay active to some extent, even during recovery.  Staying active doesn’t mean going to the gym for a two hour lift-a-thon.  It does however mean doing something physical.  This is a great time for athletes to participate in other fitness or sports activities that they enjoy.  I read once that Arnold Schwarzenegger used to enjoy riding bikes and playing volleyball after he competed in the Mr. Olympia each year.  I believe that it can be beneficial for athletes to follow the same sort of plan.  Find one activity (or several) that you enjoy doing that will help you to exercise.  Then participate in this activity several times a week.  The idea is to keep yourself active, break a sweat, use your muscles, and get your heart and lungs going.  If you do choose to lift weights, keep things light – 3 sets of 10-12 at bout 70% of your one rep max is a good guideline.
  • Rest – Yes, you should rest your body during this recovery time.  Get plenty of sleep and relax some.  This is not the time to stay out until all hours of the night partying it up.  Enjoy time with your family and friends but just remember, the crazier you get with your lifestyle, the harder it will be to get back into peak shape later.
The big question now is, how long should the recovery phase last?  Periodization models tend to recommend 1-2 weeks.  I have always like Arnold’s recommendation.  He said that he would stay out of the gym until he really got the itch to go back.  He figured that was his body’s way of telling him that he was ready to start training again.  I believe that two weeks is a good starting point.  If you communicate with your athletes, you may find out that some of them need more time and some need less.  You can always tweak the length of time if you need to.  If you are dealing with younger athletes, it may be necessary to provide some structure for them during this time.  If you tell them to “go rest but stay active” you will have athletes doing all sorts of things based on their own interpretation.  A structured plan may be better for them.  That way you can have some control over what they are doing for recovery.
Regardless of what the circumstances are, a post season recovery period can be very beneficial to your athletes.  Make sure to include one in your planning.
Mark

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Post Season Recovery For Athletes – Why?

Rugby Tackle Pic

Do you think they might need some recovery time after a season of plays like this?

I’m a huge believer in athletes getting a chance to rest and recover after a season is over.  I’ve seen too many times when kids go directly from one season into another season or into hard off-season training.  Most often this happens when the kid goes from a school sports season right into a club season.  Many times people don’t see the reason for kids to take a break.  The reasoning is that the kid is young, they can handle it.  Many times they don’t handle it as well as we think that they do.  Giving them a break between seasons can help in numerous ways.  Why to the kids need a break:

  • Physically banged up – after a season, an athlete is physically banged up.  They have aches, pains, and injuries that they have played through.  Before they move into their next season (or heavy training), a short break can help them to heal up these aches and pains.  They won’t be able to perform or train at 100% if they don’t get well.
  • Mentally/emotionally tired – a sports season is also tiring in non-physical ways.  Several months of being on the go with practices, games, travel, homework, and everything else can wear on an athlete mentally and emotionally.  We often forget all of the stresses that happen during a season.  If you have a bad game or practice, it can be hard to just forget about it and move right into doing homework or whatever else you have to do.  Just like with adults, “bad days” can go home with kids and affect other areas of their life.  Add in the constant emotion of games (and the occasional “team drama” that occurs) and it can wear athletes out (and coaches and parents too).
  • To enjoy life some – I remember talking to one athlete who played her sport year round. She loved her sport and wanted to get a college scholarship.  To accomplish her goal, she played on her high school team as well as several travel teams.  She had to ride 1 1/2 hours each way to travel practice twice a week and then play on weekends. Part way through the school year she was exhausted, had numerous aches and pains, and wasn’t having much fun.  Look, even pro athletes take a break after the season to spend time with family and friends, travel, and relax.  If they can do it, why should we expect younger kids and teens to go year round without a break? Let the kids have a little fun sometimes.

Now that we know why athletes need to recover, the next questions are things such as how long?  What should they do during this recovery period?  What shouldn’t they do?  This will all be answered in my next post.

See you then.

Mark

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Don’t Skip The In-Season Training Program

Sometimes sports coaches amaze me.  Over and over again, I see them emphasize the off-season training program.  They push the kids to lift, run, and lift some more.  While most of these programs are “voluntary”, participation is always highly encouraged.  So what about once the season starts?  That’s a different story.  Guess what the first thing to get cut out is?  Yep, the strength program.  During the season, the priority is to spend time practicing and prepping for games.  However, why does the strength program always seem to get cut out?  Take a look at the average sports practice.  How much time is wasted due to poor planning & coaching?  A lot.  Yet instead of making practices more efficient so that a coach can fit in the in-season strength program, they just eliminate it.  So what does this do for the kids?  Nothing positive.  The two major things skipping the in-season program does are both huge negatives:

  1. Decrease in strength – During the season, an athlete is going to get worn down, banged up, and possibly lose some strength.  If they don’t lift during the season, they will definitely lose strength.  So what do you do?  Keep them lifting.  While the kid may lose some strength during the season, the stronger they stay late into the season, the better that they can play late in the season.
  2. The injury factor – It’s widely accepted that lifting weights helps to decrease the chance of injury.  Guess what?  It may also help to decrease the time missed if a player does get an injury.  Research on high school football players compared time missed by players who received similar injuries.  It was found that those who were participating in an in-season strength program missed 1/3 of the time of other players with similar injuries.  Not all injuries can be prevented, but most coaches, players, and parents should be willing to take steps to limit the time lost from injury.

I think that these two factors are good enough reasons to make the in-season program a priority.  Why don’t sport coaches feel the same?  I guess that S & C coaches just have to keep looking for opportunities to educate sports coaches.  Maybe one day things will change.

Check back next week for more on how to design a good in-season program.

 

Mark

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Gentle Reminders From Coed Softball

Bats ;ic

A few months ago, my wife convinced me to join a coed softball team with her.  I’m not really a softball person, but she knew several members of a team and they needed a few players.  I figured out that I could fit it into my work schedule so I agreed to play.  I thought that it would be good since I haven’t played anything competitive in awhile.  Little did I know how much softball would help me.

I can honestly say that I’ve had fun playing.  I’ve also enjoyed the competition and the personal challenges.  Being a little older I tended to get more bumps, bruises, and dings in my body than I seem to remember from my younger days.  Some things haven’t changed much though:  I still get frustrated when I make mistakes and excited to make good plays and win games.  So what has all of this done for me?  It’s made me really examine each bump and bruise, each mistake, every high and low.  You know what?  It helped remind me what it’s like for my athletes when the same things happen to them.  It made me remember why athletes don’t want to “sit out” when something hurts.  It reminded me of the emotions that play such a large role in sports.  While I know that coed rec league softball isn’t exactly the Olympics, it still helped remind me what it’s like to have a little “inner fire” inside.

While I hadn’t really forgotten any of these things, it was still good to experience them again.  When we deal with athletes we can’t afford to forget what it was like to be one.  If we do forget, we won’t ever be able to truly connect with them and understand them.

Mark

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Plan Management

Planning Pic

Sometimes you've got to go to plan "b"

A Kink In The Plan

Have you ever been several weeks into a team’s off-season training program a new kid suddenly shows up?  Sometimes its a kid that has moved into the area, but a lot of times it’s a kid who is coming from another sports season.  He or she has been playing sport B while his teammates in sport A have been putting in time and effort in their strength and conditioning program.  We all like working with multi-sport athletes, but it does create some interesting challenges for us as coaches.

Things To Consider

There are several things to keep in mind while trying to get these “newbies” up to speed with the rest of the group.

  • Recovery – If these athletes are coming in from another sports season, they are probably already tired, worn down, and “dinged up”.  Oftentimes these kids are rushed into the off-season program for another sport.  As a coach, I’d rather give a kid a few days off before they get started on their training program with me.  An athlete who is worn down can’t give 100% and is more likely to get hurt.  Giving them even just a week off between seasons can be beneficial.
  • Differences in training levels – Even if these athletes are “in shape” for the sport that they just finished, they won’t be in shape for the sport that they are going to.  Each sport has different physical and physiological demands.  These athletes usually can’t be expected to start off at the same level as the athletes who are currently in the off-season program.
  • Adjust the plan – When we create an off-season plan, we put all of our knowledge and know-how into it.  And now we have to change it because of one kid?  Yes.  To build on the previous point, an athlete that is coming into your program will need to be eased in ,unless he is coming from a sport that has a solid in-season program.  He won’t be able to complete the same sets, reps, and intensities as the other athletes.  Just remember, Rome wasn’t built in a day.  He or she will catch up to the other athletes soon enough.
  • Focus – While it is sometimes difficult to do, try to find a way to focus on these kids.  If they haven’t been lifting regularly or doing the same program, there should be an emphasis placed on technique.  That way once they catch up to the other athletes, their technique will be good.  This is especially important in lifts such as the squat, clean, and snatch.  You should also get plenty of feedback from these kids on how they feel.

What To Do?

When you have a large group of athletes, it becomes difficult to integrate a new kid into the mix.  However, for the good of the athlete, you must pay attention to these “newbies”.  All too often they show up and just get tossed into the mix with the other athletes.  While it may take some creativity to integrate them properly and at the right pace, it will benefit them in the long run.

Mark

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