So you want to be a dancer in the field, or maybe in court, right? About 65 miles north of Los Angeles, in a desert area dotted with Joshua trees and tumbleweeds called the Antelope Valley, there are many athletes working on their skills to compete at a higher level and achieve their ultimate goal of going to college. and then on a professional level. My question is, how exactly are you the best athlete you can possibly be? If you rely on natural, natural talent? May I ask you this? What is your training plan, do you have directions, or do you hope that you land on the right track? Athletic development coaches, my job is to assist young athletes in training and develop their athletic skills to reach their full potential while minimizing injury. Now isn't that the goal of every athlete, coach, and parent? They want to be in the game, play, win, have fun, and grow into athletes like Lebron James, or Adrian Peterson.
The problem is; many athletes in A.V. lost a key ingredient to a successful sports career: an age-appropriate performance improvement program that will help them improve their strengths and strengths, and enable them to improve their game speed, agility and flexibility. The most important thing for these young athletes is to implement a program that addresses their individual injury concerns.
In working with young athletes around the Antelope Valley, I have found that the majority of athletes who play sports today are just hair lines away from season-ending injuries. According to a three-year study conducted by the National Athletic Coaches Association from 1995-1997, two players on any team in America, regardless of gender, will be injured this season. It shows us that the most common injuries are sprain (44.6% male, 44.2% female). In addition, the athletes most likely to be injured were in the ankle / ankle complex (38.0% male, 36.0% female)
In the information I gathered from the National Center for Sports Safety, there were over 680,000 basketball injuries in 2001. This is more than 200,000 more than football injuries! Excessive injuries in sports are due to lack of proper training, repeated muscle pressure, and insufficient flexibility and control.
What makes things worse is the fact that most athletes do not have access to Injury Prevention and Performance Improvement that can help young athletes prevent injury through proper training and proper training. And most head coaches simply don't have the skills, training or time to handle every athlete's developmental needs. Much of this team's training and training comes from other coaches they know or from the Internet rather than individually, so there is no way to know what the problem is with each athlete's injury.
The need for an injury prevention program is clear: The history of an athlete's injury will stimulate future injury. This is especially true when the injury that has occurred is not being properly managed. These reasons should lead us to focus on "pre-habilitation," (addressing the weak muscles before we actually hurt the muscles or muscle groups) of recovery. A few simple steps can help these athletes extend their athletic career throughout high school, college, and even the pro ranks for outstanding athletes.
Here are five steps to improving your performance and extending your sporting career to lasting success:
1. Individual-based programs begin with assessment. This is best done by professionals, but with a good mirror and a little education you can determine where your weaknesses are. There are many assessments that can be made; one in particular that we use as a sports medicine and fitness professional is the Functional Movement Screen created by Physical Therapist Gray Cook.
In using FMS, we can see through simple but effective tests in which an athlete may be exposed to injury, thus giving the performance coach the opportunity to develop the proper training protocol for that athlete.
2. Start a corrective exercise program. Now that you have identified your weaknesses, you must begin the process of correction. Exercise exercise programs address the anxiety of overactive muscles as opposed to inactive muscles and attempt to strengthen those who are less active while relieving the excessive tension found in overweight muscles. This confirms the reason for having a coach who specializes in youth performance training and has extensive knowledge of corrective exercise programming. No athlete likes to sit on the sidelines, but with excessive injuries and improper training; this is definitely what will happen! In addition, adding that most injuries are dealt with improperly, athletes are almost guaranteed to re-injured their muscles or joints in the future.
The corrective exercise program is very important after your season is over. Spending a good 4-6 weeks in the corrective exercise phase that corrects your muscle and body imbalances (plus your coach) will be thankful for it.
3. Always perform appropriate dynamic heating. No matter what! When you have tight muscles, they tend to pull the joints out of the right alignment. Couples who are in great demand float up and down the court, cut, jump for rebounds and you have a recipe for disaster. I see so many people neglecting to stretch out and go through the joint by dynamic heating together. This will only improve your game performance. Good dynamic heating should include exercises that will stretch and strengthen your muscles at the same time. It also has to deal with hip and ankle movements. This will help to prevent knee cramps, hamstring pull, back pain and shoulder injury. It should also increase your core temperature and increase blood flow. The fact is, failure to take this step is an important mistake in athletic development.
4. Add some balance and stability exercises to your routine. In dynamic situations, an athlete is almost always on one foot. So improving athlete balance is important for injury prevention and athletic development. Exercises like squats can be done on one foot to increase athletic strength. Push-ups with one foot will help develop hip, core, and shoulder stability.
5. Focus on deceleration. Ferrari will be moving 160 miles / h without a good work brake is a disaster. The same goes for athletes who run fast, but don't know how to slow down from a sprint or cut it properly. This is a common cause for ankles and knees. An athlete who cannot be sprinted and cut in good shape is requesting a separation injury. Before working on speed and agility you need to work on "hit the brakes" first. The same goes for jumping, too; do you "land on the landing," or do you fall on your back every time your feet hit the ground. It is imperative that you learn the correct jumping and landing techniques.
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