So you want to be a stud on the field, or maybe on the court? Approximately 65 miles north of Los Angeles, in a desert area filled with Joshua trees and overflows called the Antelope Valley, there are countless athletes who work on their skills to compete at higher levels and achieve their ultimate goal in college. and then at a professional level. However, my question is how exactly do you become the best athlete you can be? Should you rely on raw, natural talent? Let me ask you about this? What is your training plan, do you have any direction, or do you swim, jumping, that you land on the right path? Sports development coach, my job was to help young athletes to train and develop their sports skills in order to fully realize their potential and minimize injuries. Now is not the goal of every athlete, coach and parent? They want to be in the game, play, win, have fun and grow into an athletic beast, such as LeBron James or Adrian Peterson.
The problem is that; Many athletes in AB lack a key component of a successful sports career: the corresponding processed productivity programs that will help them improve their athletic strength and power, as well as allow them to improve the speed of the game, the flexibility and flexibility of the game. The most important thing for these young athletes is the implementation of a program that takes into account their individual problems with injuries.
Working with young athletes around the Antelope Valley, I found that most athletes involved in sports today are just a hairline from an injury ending the season. According to a three-year study conducted by the National Association of Athletic Coach from 1995 to 1997, two players in any team in America, regardless of gender, will be injured during the season. This showed us that the most common injuries were sprains (44.6% of men, 44.2% of women). Moreover, the most likely place where athletes were injured was in the foot / ankle area (38.0% of men, 36.0% of women)
In the information gathered at the National Center for Sports Safety, in 2001 there were more than 680,000 injuries in basketball. It was 200,000 more than the injuries that occurred in the fight against football! Excessive injuries in sports are associated with a lack of proper training, repetitive muscle tension and lack of flexibility and control over the body.
What is even worse is that most athletes do not have access to injury prevention and performance trainers who can help these young athletes prevent injuries thanks to sound training principles and proper training. And most head coaches simply do not have the skills, training or time to meet the needs of each athlete. Most of the workouts of the strength and training teams come from other coaches who know either from the Internet and are not individually based, so there is no way to learn about every injury of an athlete.
The need for injury prevention programs is obvious: the history of injuries to athletes will contribute to further injuries. This is especially true when the damage is mismanaged. These reasons should lead us to focus on “pre-abilitation” (referring to a weaker muscle before we actually damage the muscles or muscle group), and not rehabilitation. Some simple steps can help these athletes extend their career through high school, college, and even at the professional level for the most outstanding athletes.
Here are five steps to increase your productivity and extend your career in sports for long-term success:
1. Individual programs begin with evaluation. This is best done by a professional, but with a good mirror and a small education you can determine where your weaknesses are. There are many assessments that can be made; in particular, what we use as sports medicine and fitness professionals is a functional movement screen created by sports physiotherapist Gray Cook.
When using FMS, we can observe through simple, but effective testing, when an athlete can be sentenced to injury, which allows the advanced training coach to develop an appropriate training protocol for this athlete.
2. Start a corrective exercise program. Now that you have identified where your weaknesses are, you must begin with the remediation process. The program of corrective exercises deals with problems with excessive muscle activity of the muscles, as well as attempts to strengthen the muscles that are not sufficiently active, relieving excessive tension in excessive muscles. This confirms the reason for the presence of trainers who specialize in teaching young people and have extensive knowledge in programming corrective exercises. No athlete likes to sit on the sideline, but with overuse injuries and inadequate training; this is exactly what will happen! In addition, adding that most injuries are not properly managed, the athlete is almost guaranteed to re-injure muscles or joints in the future.
An exercise correction program is especially important after the end of your season. Spend a good 4-6 weeks at the corrective exercises stage, fixing the muscle imbalance, and your body (plus your trainer) will be grateful for that.
3. Always perform a proper dynamic warm-up. , No matter what! When you have tight muscles, they tend to stretch the joints out of proper alignment. A couple who, with serious demands, jumps up and down the court, cut, jump on rebounds, and you have a recipe for disaster. I see that many people neglect to stretch properly and undergo a joint dynamic workout. This in itself will significantly improve the performance of your game. A good dynamic workout should include exercises that will stretch and strengthen your muscles at the same time. It must also take into account the mobility of the hip and ankle. This will help prevent knee sprain, hamstring, lower back pain and shoulder injuries. It should also raise your core temperature and increase blood flow. The fact is that the rejection of this step is a serious mistake in sports development.
4. Add balance and stability training to your routine. In dynamic situations, the athlete is almost always on one foot. Therefore, improving the balance of an athlete is necessary to prevent injury and sports development. Exercises, such as squats, can be performed on one leg to increase athletic strength. Push-ups with one leg will help develop the thigh, pith, and shoulder stability.
5. Focusing on slowing down The Ferrari, reaching 160 mph without good working brakes, is a catastrophe awaiting its appearance. The same applies to athletes who run fast, but do not know how to slow down the sprint or the cut. This is a common cause of sprained ankles and knees. An athlete who cannot douche and cut with good form asks to avoid injury. Before working with your speed and maneuverability, you need to first work on the “brake hit”. The same goes for jumping; you are "sticking to the landing", or you fall on your application every time your legs fall into the ground. It is necessary that you learn the correct technique of jumping and landing.
