Preventing injuries is our first responsibility.
It involves athletes adhering to a program that includes: Assessments, Proper Warm-up, Flexibility Training, Endurance Training (aerobic endurance training, interval training, speed development), Strength Training and Performance Nutrition.
Athletes should have an assessment done every 2-3 months. Here at FITLIFE we use a FMS Screen, Strength Testing, Vertical Jump Test, 5 Broad Jump Test, Pro-Agility (5-10-5), 10 yd Dash, and 200 yd Shuttle.
Warm-ups should start slow and build in intensity, lasting 12-20 minutes, to increase core temperature, decrease muscle stiffness. Focus on dynamic stretches. Warm up to play NOT play to warm up!
The Great Debate “When is flexibility training done”? Most recent studies suggest that pre exercise stretching does not prevent injury and might in fact hinder performance. Flexibility is more of a static stretch and should be held for 30-60 seconds with continuous tension.
Aerobic Endurance Training sessions usually last between 20-60 minutes. Interval Training involves short bursts of activity for 3-5 minutes followed by a recovery period and then return to high intensity. Interval training can be tailored to improve endurance or speed. Speed Development uses short intense work intervals followed by longer rest periods. This type of training can be tailored to be more sport-specific as well. For example a soccer player can run sprints, followed by dribbling/juggling a ball and then back to sprint work.
The importance of proper technique cannot be overemphasized. A strengthening program can be periodized to include exercise order, frequency, load, speed, and amount of rest in between each set must and must also include stabilizer strengthening.
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