A well rounded conditioning program can help reduce injury in athletics. When thinking about conditioning most coaches and athletes think of going to the gym, getting in a quick stretch, hitting the weights, doing some plyo’s or sprints and go for a run. Although these are important parts of a well round program we would like to challenge you a bit and redefine how these are looked at.
Stretching, Flexibility and Range of Motion: The use of a pre-exercise stretch has been called into question over the past decade. Current research favors the use of a gradual warm-up routine that utilizes sports specific movement patterns. With this being said, it’s important we not forget about flexibility, or more accurately Range of Motion (ROM). It’s not about who can or can not touch their toes. It’s about having enough range of motion to perform a given activity. Consider incorporating into your conditioning and warm-up program the specific demands and range of motion needed in the sport you are training for.
For example the amount of hip extension required for offensive linemen while blocking greatly differ form that of a wide receiver. Not only do they extend their hips while blocking, they are generating force through that same joint. This has the potential lead to injury. Instead of simply having them stretch their hip flexor, have them do traveling lunges and slowly work themselves lower while increasing their extension at the hip. This will increase there motion while strengthening them in a functional position.
Work with your athletic trainer or conditioning specialist to develop a program that fits each position. Many times motion can be improved by incorporating specific movement patterns that carry over to the field of play and improve performance.
Balance (Neuromuscular Ability): Athletes with poor body control and balance are at a higher risk for injury. One of the simplest indicators of poor balance is an athlete’s inability to stand on one foot without erratic movement. To fully evaluate balance and to implement a neuromuscular training program, we recommend working with your athletic trainer or other qualified health care or strength and conditioning professional to develop.
Strengthening (Form and muscle balance): Weight training is pretty straight forward in theory. Over the decades some simple mistakes continue to be made when it comes to “hitting the weights”. Poor form in a recipe for disaster; it has been and will most likely always be an issue. Make sure you athletes are instructed on the proper form for all lifts they perform. Muscular balance is more important than many people believe. Many athletes become too dominant in one set of muscle while neglecting the muscles that balance them; this easily can lead to injury.
Example: too much bench press and chest work without an equal amount of back work put your shoulder at risk of injury. This imbalance changes the way the shoulder works and interacts with other joints and parts of the body. Poor form in a recipe for disaster.
A simple cure for this is for every time you do a pushing exercise do a pulling exercise, this will help maintain balance and avoid injury.
Running (Cardiovascular fitness): There are two schools of thought on this topic. One school says only train in the way you compete. If all you do is sprint that’s all you need to do. The other school of thought is that a good cardiovascular base is essential. With young athletes developing a good cardiovascular base has many benefits and should be encouraged. An off-season mix for longer runs (20 minutes of greater) combined with sprint work will provide your athletes with a good base. As the season nears shifting your work out to a more sprint related format will help condition your athletes for their sports.
These are basic guideline to help you evaluate your current conditioning program. Before making any changes, we suggest you enlisted the help of a certified athletic trainer or other professional to help you. To reach one at the Minnesota Orthopedic Sports Medicine Institute at Twin Cities Orthopedics call Jim Rakow, ATC at (952) 995-8730. If you are outstate, Jim, a board member of the Minnesota Association of Athletic Trainers, can help you connect with a certified athletic trainer in your area.
This information has been produced in conjunction with the Minnesota Athletic Trainers Association (MATA) National Athletic Trainers Association, (NATA). It is for educational and resource purposes only. Always consult your physician or health care provider before beginning or altering any exercise program. Use of any advice and information is at the sole choice and risk of the reader.
