Answers to common training and injury-prevention questions.
By John Staley
CBN Dec/Jan 2009
Before tackling your first tape job, consult a trainer or sports medicine professional so you can learn a safe and correct method.”
What’s the best way to increase my athletes’ flexibility?
In order for your students and team members to see a difference in their flexibility levels, stress the importance of stretching on a regular (even daily) basis. They should be working on exercises at home, but as a coach, you can work in both dynamic and static stretching exercises during warm-ups and cool-downs at each practice. Static stretching involves exercises in which the muscle or joint is maintained in one position, such as a butterfly or straddle. Dynamic exercises are those that incorporate functional and sport-specific movements, such as walking lunges and squats. In addition, you can have your cheerleaders pair up for certain exercises (i.e., hamstring stretches lying down) or have them use assistive devices, such as stretching or yoga straps, for a more effective stretch.
What can be done to prevent ankle injuries?
While ankle injuries may not always be avoidable given the demands of the sport, much can be done to prevent them. First, make sure to include specific exercises for flexibility, strength and balance in training routines. Strengthening the muscles that pull the ankle up (dorsiflexors) and turn the ankle out (evertors), stretching the calf and Achilles tendon, and working on single-leg balance (use an unstable surface such as a wobble board) are effective measures for injury prevention. While taping and bracing are also valuable to the ankle, a sound tape job requires skill and experience, and ankle braces may vary in quality and effectiveness toward stabilizing the anatomy of the ankle. Before tackling your first tape job, consult a trainer or sports medicine professional so you can learn a safe and correct method.
Do you have any ideas on how to boost bases’ upper body strength?
First of all, bases must ensure that the lower body and trunk are strong in addition to the upper body. Doing this provides the balance and stability necessary for lifting and catching. Upper body exercises should focus on the shoulders, triceps and wrists. Dumbbells and resistance bands may be used for overhead presses to work the shoulders and triceps (the muscles on the upper arm that extend the elbow). The wrists, often a site of pain and injury, can be strengthened using grip devices or light dumbbells. These exercises should be performed two to three times per week, doing three sets of 10 to 12 repetitions of each exercise.
For additional information or questions, please contact John Staley at contact@championsportstraining.com.
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