Spring sports seasons are in full swing and summer leagues will be here before you know it. How can you make sure you are properly conditioned so that you avoid injuries that could sideline you for one game or the season? Spring sports seasons are in full swing and summer leagues will be here before you know it. How can you mak sure you are properly conditioned so that you avoid injuries that could sideline you for one game or the season
According to the National Children’s Hospital, 50 percent of sports -related injuries could have been avoided had the athletes completed an effective conditioning and training regimen before starting competition in their respective sport. When you are designing a training program, it’s important to look at these aspects: Time table: when are you starting? According to the National Children’s Hospital, 50 percent of sports -related injuries could have been avoided had the athletes completed an effective conditioning and training regimen before starting competition in their respective sport. When you are designing a training program, it’s important to look at these aspects: Time table: when are you starting?
Baseline of fitness Movement skills General conditioning principles Sports-specific goals The athlete’s physical capacity
Baseline of fitness Movement skills General conditioning principles Sports-specific goals The athlete’s physical capacity
At LSTC, when we work with athletes to create a training program, we design the program around four ‘season’ of the sport: 1. Post Season – The initial 1-3 months after the regular season when the athlete has the opportunity to rest and recuperate both mentally and physically. It also gives the athlete an escape to avoid burnout. 2. Off Season – Lasts about 4-6 months after the post season and focuses primarily on strength, flexibility and endurance to decrease the risk of injury. Intense conditioning should be performed 3 to 5 times a week. 3. Pre Season – Roughly 1 to 2 months before the regular season, workouts begin to shift from strength training to sports- specific conditioning, agility drills and movement skills to ensure the athlete will perform optimally at the start of the season. 4. Regular Season – This involves training 4 to 6 days a week to help maintain aerobic and anaerobic conditioning to improve fitness level. During this time, weightlifting should be done twice a week. General Principles of Conditioning: 1. Warm Up/ Cool Down: Increase blood flow to warm the muscles 2. Motivation: Keep the athletes interested; GET CREATIVE! 3. Overload: Work harder than normal to put good stress on the body, which will help the body adapt and improve 4. Consistency: Conditioning regularly is effective 5. Progression: Gradually increase the intensity (reps/weights) to increase the athlete’s physical ability 6. Intensity: Work harder for short periods of time 7. Specificity: Perform drills specific to the athlete’s sport 8. Individuality: Design a program specific to the individual athlete 9. Minimize stress: Push the athlete but allow adequate rest 10. Safety: Use safe techniques and proper equipment At LSTC, when we work with athletes to create a training program, we design the program around four ‘season’ of the spo 1. Post Season – The initial 1-3 months after the regular season when the athlete has the opportunity to rest and recupe both mentally and physically. It also gives the athlete an escape to avoid burnout. 2. Off Season – Lasts about 4-6 months after the post season and focuses primarily on strength, flexibility and endurance decrease the risk of injury. Intense conditioning should be performed 3 to 5 times a week. 3. Pre Season – Roughly 1 to 2 months before the regular season, workouts begin to shift from strength training to spo specific conditioning, agility drills and movement skills to ensure the athlete will perform optimally at the start of the seas 4. Regular Season – This involves training 4 to 6 days a week to help maintain aerobic and anaerobic conditioning to impr fitness level. During this time, weightlifting should be done twice a week. General Principles of Conditioning: 1. Warm Up/ Cool Down: Increase blood flow to warm the muscles 2. Motivation: Keep the athletes interested; GET CREATIVE! 3. Overload: Work harder than normal to put good stress on the body, which will help the body adapt and improve 4. Consistency: Conditioning regularly is effective 5. Progression: Gradually increase the intensity (reps/weights) to increase the athlete’s physical ability 6. Intensity: Work harder for short periods of time 7. Specificity: Perform drills specific to the athlete’s sport 8. Individuality: Design a program specific to the individual athlete 9. Minimize stress: Push the athlete but allow adequate rest 10. Safety: Use safe techniques and proper equipment
Continued... It’s important for us to understand the individual athlete’s physical capacity and the sport for which they’re training. We would not work with a long distance runner on heavy weight squats like we would a sprinter simply because these two sports don’t require the same forces on the body. By tailoring each training program, we are helping develop each athlete’s ability to perform at the optimal level of competition. Continue It’s important for us to understand the individual athlete’s physical capacity a the sport for which they’re training. We would not work with a long distan runner on heavy weight squats like we would a sprinter simply because these t sports don’t require the same forces on the body. By tailoring each train program, we are helping develop each athlete’s ability to perform at the optim level of competition.
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