Training & Conditioning 14.9 by Momentummedia

December 2004 Vol. XIV, No. 9 $5.00

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CONTENTS

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Training & Conditioning • December 2004 • Vol. XIV, No. 9

F E AT U R E S ◆ O p t im u m P e r f o r mance ◆

Team Effort..........11 Sometimes, the toughest part of a strength coach’s job is getting on the same page as the sport coach. At Tennessee, this author has found solutions through sharing goals and communicating constantly. By Heather Mason ◆ M a n a g e me n t ◆

Lifting Your Salary..........17 Getting a pay raise takes more than just thinking you deserve one. Here is how to prepare for, approach, and enter into a salary negotiation. By David Hill

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◆ N u t ri t io n ◆

A Tomato a Day?..........25 What strategies keep the doctor away, help athletes lose weight, and keep dehydration at bay? A report from the recent SCAN conference provides some new answers. By Christopher Mohr ◆ Tre a t in g t h e A t h le t e ◆

Changing Times..........30 In the past, pregnant athletes were expected to stop competing and postpartum athletes were expected to stay at home. But times have changed, and sports medicine staffs have found new ways to help their athletes who are expecting. By Laura Smith

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D E PA R T M E N T S ◆ S id e l in e ◆

Fighting Off Colds..........3 ◆ Bu l le t in Bo ar d ◆

Medicare Ruling...Heat Illness...Vioxx...Athletes’ Diets..........4 ◆ A b o ve t h e Call Aw ar d ◆

This Issue’s Winner..........6 Nomination Form..........9

P.41 ◆ Co m p e t it iv e E dge ◆

A Consistent Path..........41 A well-planned strength and conditioning program has helped the Ithaca College baseball team remain a perennial winner in the NCAA Division III ranks. By Dr. Kent Scriber and Chris Hummel State of the Industry..........45 Topical Analgesics..........50 Electrotherapy Equipment..........51 Plyometrics Equipment..........53 Catalog Showcase..........54 More Products and Web News..........55

Advertisers Directory..........56 CEU Quiz..........60

On the cover: Teana Miller, a center with the WNBA Charlotte Sting, successfully returned to competition after a recent pregnancy. Article begins on page 30. Photo by Kent Smith, NBA Photos.

Great Ideas For Athletes...

TRAINING & CONDITIONING • December 2004 • Vol. XIV, No. 9

Editorial Board Marjorie Albohm, MS, ATC/L Director of Sports Medicine and Orthopaedic Research, Orthopaedics Indianapolis Jon Almquist, ATC Specialist, Fairfax County (Va.) Pub. Schools Athletic Training Program Brian Awbrey, MD Dept. of Orthopaedic Surgery, Massachusetts General Hospital, and Instructor in Orthopaedics, Harvard Medical School Jim Berry, MEd, ATC, SCAT/ EMT-B Director of Sports Medicine and Head Athletic Trainer, Myrtle Beach (S.C.) High School Leslie Bonci, MPH, RD Director, Sports Medicine Nutrition Program, University of Pittsburgh Medical Ctr. Health System Christine Bonci, MS, ATC Asst. A.D. for Sports Medicine, Women’s Athletics, University of Texas Cynthia “Sam” Booth, ATC, PhD Manager, Outpatient Therapy and Sportsmedicine, MeritCare Health System

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Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center Cindy Chang, MD Head Team Physician, University of California-Berkeley Dan Cipriani, MEd, PT Assistant Professor, Dept. of Physical Therapy, Medical College of Ohio Gray Cook, MSPT, OCS, CSCS Clinic Director, Orthopedic & Sports Phys. Ther., Dunn, Cook, and Assoc. Bernie DePalma, MEd, PT, ATC Head Athl. Trainer/Phys. Therapist, Cornell University Lori Dewald, EdD, ATC, CHES Athletic Training Program Director and Associate Professor of Health Education, University of Minnesota-Duluth Jeff Dilts Director, Business Development & Marketing, National Academy of Sports Medicine David Ellis, RD, LMNT, CSCS Sports Alliance, Inc. Boyd Epley, MEd, CSCS Asst. A.D. & Dir. of Athletic Perf., University of Nebraska Peter Friesen, ATC, NSCA-CPT, CSCS, CAT, Head Ath. Trainer/ Cond. Coach, Carolina Hurricanes

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Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United

Vern Gambetta, MA Director of Athletic Development, New York Mets Joe Gieck, EdD, ATC, PT Director of Sports Medicine and Prof., Clinical Orthopaedic Surgery, University of Virginia

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Gary Gray, PT President, CEO, Functional Design Systems Maria Hutsick, MS, ATC/L, CSCS Head Athletic Trainer, Boston University Christopher Ingersoll, PhD, ATC, FACSM Director, Graduate Programs in Sports Medicine/Athletic Training University of Virginia Jeff Konin, PhD, ATC, PT Assistant Athletic Director for Sports Medicine, James Madison University Tim McClellan, MS, CSCS Director of Perf. Enhancement, Makeplays.com Center for Human Performance Michael Merk, MEd, CSCS Director of Health & Fitness, YMCA of Greater Cleveland Jenny Moshak, MS, ATC, CSCS Asst. A.D. for Sports Medicine, University of Tennessee Steve Myrland, CSCS Owner, Manager, Perf. Coach, Myrland Sports Training, LLC Instructor and Consultant, University of Wisconsin Sports Medicine Mike Nitka, MS, CSCS Director of Human Performance, Muskego (Wisc.) High School Bruno Pauletto, MS, CSCS President, Power Systems, Inc. Stephen Perle, DC, CCSP Associate Prof. of Clin. Sciences, University of Bridgeport College of Chiropractic Brian Roberts, MS, ATC Director, Sport Performance & Rehab. Ctr. Ellyn Robinson, DPE, CSCS, CPT Assistant Professor, Exercise Science Program, Bridgewater State College Kent Scriber, EdD, ATC, PT Professor/Supervisor of Athletic Training, Ithaca College Chip Sigmon, CSCS Strength and Conditioning Coach, Carolina Medical Center Bonnie J. Siple, MS, ATC Coordinator, Athletic Training Education Program & Services, Slippery Rock University Chad Starkey, PhD, ATC Associate Professor, Athletic Training Educ. Program, Northeastern University Ralph Stephens, LMT, NCTMB Sports Massage Therapist, Ralph Stephens Seminars Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls Terrence Todd, PhD Co-Director, Todd-McLean Physical Culture Collection, Dept. of Kinesiology & Health Ed., University of Texas-Austin

Publisher Mark Goldberg Editorial Staff Eleanor Frankel, Director R.J. Anderson Kenny Berkowitz David Hill Dennis Read Greg Scholand Laura Smith Circulation Staff Dave Dubin, Director John Callaghan Joan Doria Art Directors Karen Ires Suzanne Lynch Production Staff Kristin Ayers, Director Adam Berenstain Jonni Campbell Jim Harper Kristi Kempf Steve Rokitka IT Manager Mark Nye Business Manager Pennie Small Special Projects Dave Wohlhueter Administrative Assistant Sharon Barbell Advertising Materials Coordinator Mike Townsend Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24 Sheryl Shaffer (607) 257-6970, ext. 21 Marketing/Sales Assistant Danielle Catalano T&C editorial/business offices: 2488 N. Triphammer Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 info@MomentumMedia.com Training & Conditioning (ISSN 1058-3548) is published monthly except in January and February, May and June, and July and August, which are bimonthly issues, for a total of nine times a year, by MAG, Inc., 2488 N. Triphammer Rd., Ithaca, NY 14850. T&C is distributed without charge to qualified professionals involved with competitive athletes. The subscription rate is $24 for one year and $48 for two years in the United States, and $30 for one year and $60 for two years in Canada. The single copy price is $5. Copyright© 2004 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher. Unsolicited materials will not be returned unless accompanied by a self-addressed, stamped envelope. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

Can exercise keep you from getting sick? David C. Nieman, Dr. P.H.

Guidelines for Reducing Risk

The relationship between exercise and sickness, especially the common cold, evokes considerable interest among athletes, coaches and athletic trainers. Many are convinced that regular moderate training can protect against illness, while others feel that too much exercise will lower immune levels.

While training hard for competition must be part of the athletes’ experience, an increased risk for infection does not have to be. There are several practical recommendations athletes can follow to minimize the impact of stress on the immune system:

Can Moderate Exercise Help Prevent Colds? Research shows that several positive changes occur in the immune system as a result of regular exercise: ●

Moderate exercise keeps stress hormones low; that’s good because stress hormones can suppress immunity.

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People who exercise report fewer colds than those who are sedentary.

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Near daily exercise cut the number of sick days in half during a 12-to-15 week period.

Although the immune system returns to pre-exercise levels very quickly after exercise, each workout represents a boost to the immune system that appears to reduce the risk of infection over the long term. Can Too Much Exercise Increase the Risk for Colds?

To reduce the stress of intense and prolonged

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Keep life stresses to a minimum.

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Eat a well-balanced diet to keep vitamin and mineral status at optimal levels.

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Avoid over-training and chronic fatigue (and get ample sleep on a regular schedule).

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Avoid rapid weight loss.

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Refrain from touching the eyes and nose.

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Get a flu shot, especially if competing in the winter.

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Use sports drinks before, during and after endurance events or unusually heavy training bouts. Studies indicate that a sports drink (about one quart per hour of heavy exercise) causes higher blood sugar levels, lower stress hormone production, and less suppression to the immune system when compared to drinking water alone.

While studies show exercise may exercise to your immune system, keep other reduce the risk of colds, there may life stresses to a minimum, eat a balanced also be some validity to the common diet, obtain adequate rest, and ingest perception that heavy exertion lowers carbohydrate beverages during bouts lasting resistance to illness. Studies have 75 minutes or longer. also shown a steep drop in immune function lasting anywhere from six to David Nieman, DR P.H. is the director of the Human Performance Lab at Appalachian 72 hours in athletes after they ran for two to three hours.1 Much of this immune suppression appears to be related to the elevation State University in Boone, N.C. He can be reached at niemandc@appstate.edu. of stress hormones, which are secreted in high quantity during Reference: and following heavy exercise. 1

Nieman DC. Current perspective on exercise immunology. Curr Sports Med Rep 2:239-242, 2003.

For more information on exercise, please visit the Sports Science Center at www.gssiweb.com.

Bulletin Board Medicare Rule Threatens Clinic ATC work Athletic trainers who work in certain clinical settings face a new difficulty thanks to a change in Medicare regulations. In August, the U.S. Centers for Medicare and Medicaid Services said it plans to no longer pay for therapy incident to a doctor’s care in physicians’ offices or clinics unless it is given by physical therapists, occupational therapists, speech and language therapists, or by doctors themselves. CMS says the move, part of its 2005 physician-payment rates, is designed to implement Congress’s wishes to make sure therapy is given only by the most qualified people and to hold down Medicare costs. While the change directly affects only Medicare patients, many other insurers follow the government’s lead, and a ripple effect could limit future payments for services provided by clinic-based athletic trainers. The National Athletic Trainers’ Association says the change will only make it harder for patients to be adequately served while removing physicians’ ability to choose what other practitioners their patients see. Many physicians have weighed in, too, saying athletic trainers are qualified to provide the therapy-related services and that without them, there may not be enough practitioners available to help patients. The American Medical Association, and at least three members of Congress, have asked CMS to stop the proposal or at least reconsider. Unless CMS withdraws its plan, the rule will take effect March 1.

Monitoring Football Players’ Body Temps It isn’t news that athletes working out in hot weather may be at risk for heatstroke. What is news, however, is what one Colorado doctor did this summer to keep a high school football team safe. During voluntary football workouts at Cherry Creek (Colo.) High School, Michael Davidson, MD, attached gauges to players’ foreheads to constantly monitor their body temperature. “[Heatstroke casualties] are needless, preventable deaths,” Davidson told the Rocky Mountain News. The experiment may have saved at least one athlete from harm. A player was pulled aside one day when his gauge revealed a body temperature of 108 degrees. Along with monitoring the athletes for heat illness, Davidson also collected data during the three-week monitoring period. He found that if a player’s temperature rises early in a workout, that player is out of shape, while if it spikes late, that player is dehydrated. And a player whose temperature peaks after remaining steady for several days is suffering from long-term dehydration.

Study Evaluates College Athletes’ Diets A recent study examining the eating habits and behaviors of NCAA Division I athletes revealed that this population could benefit from better

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Hometown Hero Wearing many hats fails to slow Mo Sizemore. By Kenny Berkowitz hen Maureen “Mo” Sizemore was first hired as a part-time athletic trainer at Cleveland Heights (Ohio) High School, the athletic department had three varsity teams. Eleven years later, it sponsors 22 teams spread out over six facilities located miles apart. For Sizemore, that has meant an opportunity to grow with the school and continue to feel challenged in her work. “I love my kids, love my school, and love my job as much as ever,” says Sizemore, ATC, EMT-B. “Over the last 10 years, we’ve added new sports every year, so my job constantly changes.” Sizemore works under contract with the University Suburban Sports Medicine Center, where she spends 12 hours a week coordinating clinics and physicals for corporations, handling daily patient care of orthopedic injuries, and supervising coverage of four other area schools as Director of Athletic Training. And she added “Mom” to her list of roles when son Jack was born this spring. Sizemore’s story is one of dedication and building. Not only has she established her career at CHHS, but she’s given back to her community and profession by earning respect for her work and by creating a program introducing the field to young people at her school. Sizemore likes the challenge of having to balance all her different

Sizemore believes in always being completely honest with her athletes: “With this age group, if you don’t have their trust, then it doesn’t matter what you say,” she explains.

responsibilities. If she has telephone calls to return, she does it on the road as she drives from one playing field to another. If she has paperwork, she takes care of it on the bench while watching a team warm up. And at home, where she juggles care of Jack with her husband, mother, and three brothers, she uses the baby’s naptimes to catch up on her workload. Now 36, Sizemore grew up in Cleveland Heights, attending nearby Beaumont School. A bad knee kept her out of competitive sports but introduced her to rehab. Referred to the clinic where she now works, Sizemore met her first athletic trainer, was intrigued by the profession, and started on her career path. Majoring in athletic training, she graduated from Bowling Green State University

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in 1990, and after moving back home, went to work for a rehab center on the city’s east side. Three years later, Sizemore landed the athletic trainer position at Cleveland Heights and has been there ever since. At the time she was hired, she’d never worked with high schoolers before, and found herself working in a largely male environment. It was more than a little intimidating, and from the beginning, Sizemore learned to win over her students and co-workers with a combination of smarts, skills, and honesty. “I try to always be completely honest,” says Sizemore. “Kids appreciate honesty more than sugarcoating, even when the news isn’t good. With that age Kenny Berkowitz is an Assistant Editor at Training & Conditioning.

RAISE YOUR EXPECTATIONS Power Up. efi Sports Medicine introduces the PowerTower,™ an exciting new machine that can help you raise your athletes’ performance to new heights. With a touch, you can adjust the constant flow of resistance during an exercise in progress. No interruption. No loss of momentum. You want more? Raise the incline. Fatigue sets in? Lower the resistance. The new PowerTower lets you fine-tune your athletes’ exercise regimen infinitely. Twelve resistance levels are pre-calibrated, but you can pinpoint any resistance level, no sweat. At least, not for you. Contact us. We’ll show you a new perspective.

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Above The Call Award group, if you don’t have their trust, then it doesn’t matter what you say. “I don’t want to tell them they’ll be back in three days, and then have them out for 10,” continues Sizemore. “Because then the next time you say they’ll be out three days, they won’t believe you. After 11 years, I’ve learned that no two injuries are ever the same, and the speed of their recovery depends on how hard they’re prepared to work.” For Andrew Fetchik, CHHS’s Coordinator of Boys’ Athletics, Sizemore’s greatest contributions to the school have come from her ability to communicate with students, coaches, and parents, her work setting up a program for student athletic training aides, and her emphasis on injury prevention. “I couldn’t even imagine what our program would be like without Mo,” says Fetchik. “We’ve had other athletic trainers as substitutes, such as when Mo was on maternity leave, and they all did a great job. But they didn’t have her loyalty to the students or her vision for the program. “She meets with coaches to talk about athletes who might be at risk of injury,” continues Fetchik. “She meets with athletes to deal with any injuries they have, and if we can’t provide treatment at the school, she’ll give them a referral. She meets with her student aides, helping answer questions about college and keeping them on track academically. And she meets with parents, helping translate medical jargon for them and making them feel comfortable. She doesn’t have to do all that, but she does, and it adds up.” To Desiree Powell, Coordinator of Girls’ Athletics, Sizemore’s outstanding qualities are her professionalism, flexibility, and dedication. “For Mo, this isn’t just a job—it’s a part of her,” says Powell. “I’m proud of the fact that she’s a female who holds her own. She works hands-on, not only with our students, but with our athletic directors and coaches as well. When people have a question, she’s the first person they call. “She relates to the kids very well,” continues Powell. “They respect her

Award Winner

Maureen “Mo” Sizemore Athletic Trainer, Cleveland Heights High School Director of Athletic Training Services, University Suburban Sports Medicine Center as the person in charge, but at the same time, they connect with her as a human being. She’s a role model and a mentor—especially for her student aides. And she’s always willing to go the extra mile, even now that she has a baby.” Cleveland Heights coaches echo their administrators’ sentiments. “With Mo, you never have to worry about your athletes, because she’s very thorough, very dependable, and very knowledgeable,” says Jim Cappelletti, who has been Head Boys’ Basketball Coach for the last 35 years. “She’s always available, and makes sure every coach has her cell phone number. She supervises our weight room, and as a result of her emphasis on stretching and flexibility, we’ve had very few injuries. She’s made a big difference to our athletic program, both on and off the court.” Cappelletti also praises Sizemore’s athletic training student aide program. “Mo practically adopts the kids that work with her,” he says. “She does a

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great job of training them and making sure they do exactly what she needs.” Sizemore typically has a staff of 15 to 20 athletic training student aides who work beside her at both home and away contests. Over the past six years, she has earned a reputation for working particularly well with at-risk students, bringing them onto her staff of student aides, encouraging them to consider a career in athletic training, and steering them toward good sports medicine education programs. Starting work in the summer, she sets high expectations for all of her aides, with a three-strikes-you’re-out policy if they can’t handle the job. “Some of these kids have never been given the chance to be responsible for anything,” says Sizemore. “So when they’re finally trusted to do something on their own, without someone watching their every move, they tend to do very well. Giving them the chance to try something new and letting them know that people have faith in them to do a good job can make a big difference. “They also know what they do is important, and that without them, we could not be effective,” continues Sizemore. “That’s gratifying for them to know, and it keeps them coming back and working hard.” After starting her program with a series of PA announcements, Sizemore now recruits her student aides through word-of-mouth, assigning them a range of tasks, from handing out ice bags to taping ankles, and always supervises them directly. Establishing rules from the very beginning, Sizemore encourages them to bring their friends onto the team, and expects each of her seniors to find and mentor at least one new aide before graduation. “She’s a good boss,” says senior Brittany Watts, Head Student Athletic Training Aide and a member of the girls’ basketball team. “She’s helped me find something that I like to do, that I’m good at, and that I can do in the future. She’s moved me closer to finding a career. “She is always there for us, if we ever have a problem,” continues

Above The Call Award Watts. “I trust her—everyone trusts her—because she tells it like it is. If we’re having trouble with homework, or having a hard time finding a job outside school, she helps us. And she trusts us with the responsibility of helping other people.” Sizemore also plans activities that allow her aides to meet their peers at the other schools covered by the Sports Medicine Center. She and her staff have taken aides on field trips to college athletic training rooms and held a tape-off contest at the clinic. “The contest was great. Everyone got very excited, and it was wonderful for our high school students to see other people taping in different ways,” says Sizemore. “There are a million ways to tape an ankle, and as long as you can explain what each piece of tape does, all of them are right. Actually, it’s fascinating to see what each kid can come up with, and as long as the outcome is beneficial, I don’t nit-pick the approach. What matters is that people have confidence in them that it’s going to come out right.” Sizemore also donates her time and knowledge to the community. In 1999, she worked as the Co-Director for Athletic Training Services at the AAU Junior Olympics in Cleveland, organizing volunteer coverage for 3,000 student-athletes. And in 1996, she worked as Staff Athletic Trainer at the Olympics, providing coverage for track and field, volleyball, weightlifting, and women’s gymnastics. Now, she is enjoying the challenge of balancing work and parenting. “It’s actually made me work more efficiently,” she says. “I do better when I have to do three or four things at once—I’m just that kind of person. “Working as an athletic trainer is different from working at any other job,” continues Sizemore. “There are always things to do, and you can’t really put a definition on what is ‘above the call.’ Every kid is worth 100 percent of your effort, and if you’re going to help them, you have to do whatever it takes.” ◆

Nomination Criteria and Procedures he “Above The Call” Awards Program serves to honor outstanding athletic trainers for work not otherwise recognized. This may include someone who has shown exemplary dedication and devotion to his or her job or outstanding work outside of the everyday ATC duties. The goal is to honor those athletic trainers who go above and beyond the already extraordinary demands placed on anyone in the profession.

EXAMPLES INCLUDE: ◆

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Someone who is doing something different and exciting in the profession. Someone who serves as a role model and mentor to others.

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Someone who has taken on additional significant duties in the field. Someone who gives 110 percent in all that he or she does. Someone who has a special way with athletes.

TO NOMINATE AN ATHLETIC TRAINER:

Please fill in the form below, and attach a 500- to 1,000-word description of the athletic trainer’s achievements, including: ◆ Why you think this athletic trainer stands out from the crowd. ◆ Where he or she is currently working and any pertinent academic or work history. ◆ Testimony and/or quotes from those he or she works with.

✁ Above The Call Award Nomination Form Name of Athletic Trainer: ___________________________________ His/Her Phone No.: ________________________________________ Your Name: _______________________________________________ Your Affiliation: ____________________________________________ __________________________________________________________ Your Phone No.: ___________________________________________ Your Address: _____________________________________________ __________________________________________________________ Send nominations to: Above The Call Award Training & Conditioning 2488 N. Triphammer Road Ithaca, NY 14850 If you have any questions, feel free to call us at (607) 257-6970, xt. 18, or e-mail us at info@momentummedia.com.

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Elizabeth Olivier

OPTIMUM PERFORMANCE

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Sometimes, the toughest part of a strength coach’s job is getting on the same page as the sport coach. At Tennessee, this author has found solutions through sharing goals and communicating constantly.

TEAM EFFORT By Heather Mason

trength and conditioning coaches have been a part of the collegiate athletic landscape for 35 years now, ever since the position was introduced at the University of Nebraska in 1969. However, many schools still struggle with meshing the role of the strength and conditioning coach with that of the sport coach. What the strength and conditioning coach does with athletes must always complement what the sport coach does, and vice versa. But that doesn’t always happen.

Most sports coaches have at least some background in sport-specific strength and conditioning. But as a strength and conditioning coach, you need to control the strength program to ensure athletes follow a safe, progressive plan. This can often lead to sport coaches and strength and conditioning coaches not being on the same page. The solution is communication—and more communication. This means talking about goals and philosophies, updating each other on a regular basis, and showing the sport coach the results of your efforts. In this article, I’ll explain how I work with sport coaches in the University

of Tennessee women’s athletic department to achieve team goals. BEGINNING COMMUNICATION

The first step to communicating well with a sport coach is understanding each person’s role. It’s important to remember that the sport coach must answer for the success or failure of the team. The strength and conditioning Heather Mason, SCCC, MEd, is Head Strength and Conditioning Coach for the University of Tennessee women’s athletic department. She is a former Assistant Strength and Conditioning Coordinator at the University of Notre Dame.

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coach is charged with alleviating some of the sport coach’s burden of preparing the athletes for competition by overseeing the process of enhancing performance and minimizing injuries. Some coaches will want you to set up the entire strength and conditioning plan with little input of their own. Others will want to work closely with you in developing a plan. And still others may disagree with your methods and want to use their own ideas. A successful strength and conditioning coach has to be able to work with all three types of coaches. To start, you must discuss overall periodization plans with sport coaches to ensure you are both on the same page. Because most sport coaches do not have an educational background in muscle development, energy systems, and biomechanics, this can be a complicated and frustrating process. The best solution is to tailor your explanations to the particular coach’s level of understanding. I’ve found that the use of analogies can be very beneficial. For example, if I want to discuss the importance of carbohydrates in an athlete’s diet, I might say that carbohydrates are to the body as premium gas is to a Ferrari. Without premium gas, the expensive car does not run as effectively as it should. What about coaches who come from different strength and conditioning backgrounds and disagree with my philosophies? First, I prepare research and articles for the coaches to read. If they are still hesitant about my ideas, I try to find common ground and compromise on some issues. For example, if a coach has some specific drills and exercises that he or she strongly believes in, I find a place to use them, unless they are dangerous. I’ve found that when I listen and offer to compromise, sport coaches are willing to compromise, too. However, the philosophy and integrity of your program should not deteriorate as a result of compromises. A “flavor of the month” approach to strength and conditioning will not help your athletes. Both the strength and

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conditioning coach and sport coach are charged with ensuring a safe training environment, which includes a consistent training program. If you find a sport coach is not giving you the trust and respect you need, you still need to stick with your philosophies and overall plan. If your philosophy is a good one, it will bear good results. To build that, be sure to show the coach the physical results of your plan. You might need to explain that something that works at one school might not work at another. But don’t let that diminish what you can do with the athletes in your program.

Another key is to implement team goals. Don’t think that just because a goal is not directly related to developing strength or increasing conditioning, you can’t make a difference.

ADVANCED COMMUNICATION

Beyond establishing a basic understanding about the elements of a successful strength and conditioning program, further communication should explore the nuances of the team’s needs. Before the start of each school year, I meet with each sport coach to reiterate the philosophy of the strength department and discuss team and individual athlete goals for the year. All concerns from the previous season are addressed, and we usually tweak the periodized plan based on next year’s goals. Once a general approach is agreed on, the communication continues. First, I make sure to ask what the coaches are doing in practice every day and impress on them the importance of letting me know when their plans change. If I am at all unclear on their plans, I will ask specific questions, such as, “How many pitches will your pitchers be throwing in practice today?” or “Exactly how many court sprints will the volleyball team be doing tomorrow?” I also attend practices in order to monitor the athletes’ work. Even with constant communication, there are misunderstandings on volume and intensity that can only be discovered by seeing practices myself. If the volume and intensity levels are higher than I thought, I will adjust training levels to avoid injuring the athletes as a result of fatigue. For example, if I notice at soccer practice that athletes do not have

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“punch” in the knee, I know that they are tired and are not getting much hip flexion. So I will decrease the volume of the exercises involving the hips in the weight room during the after-practice workout. Just as important, I provide regular updates to coaches on all the players. Reports detail the athlete’s strength and power improvements, work intensity and attitude, and intangibles, such as leadership, discipline, and accountability. Each report is given to the coach in person. In fact, I make a conscious effort to spend as much “face time” with the players and coaches as possible. When athletes see the strength and conditioning coach and sport coach talking on a regular basis, there’s an unspoken message of increased accountability sent to athletes. Although the strength and conditioning coach does not submit the starting line-ups for the team, the players need to know that their playing time could potentially be affected by the information the strength and conditioning coach shares with the sport coach. Few things will motivate an athlete more than the possibility of losing playing time. I also try to attend as many sport practices as possible to improve my knowledge of the sport and the ways the sport coach teaches the nuances of the game. For example, by going to

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basketball practices, I have improved my understanding of how our coaches teach the defensive stance and the close-out (from helpside defense). I also try to pick up the specific vocabulary the coaches use. Then, in my agility drills containing defensive slides and close-outs, I can use the same phrases their coach uses in her teaching. This way, consistency with coaching cues is established. By attending practices and closely communicating with the coach, I can also come up with contingencies for when a coach wants to cancel a workout session. When a sport coach thinks his or her athletes are too tired for a full workout, I can create an alternative that will achieve some of the desired results with fewer demands on the team. For example, if the soccer coach complains that several athletes have tight backs and sore knees, and she wants to cut the day’s conditioning workout, I might ask her to have the athletes come in for a pool workout

or cardiovascular work. Although my original plan called for on-field conditioning through a designated volume of sprints, I can come up with another way to work the anaerobic systems. Inevitably, an extra practice session or overtime game will throw off your periodization plan, so it’s important to have alternative workouts ready. CHALLENGE ON THE COURT

Another key to making the communication process work is to implement the team’s goals into your strength program. Don’t think that just because a goal is not directly related to developing strength or increasing conditioning, you can’t make a difference. For example, after the 2003-04 basketball season, Coach Pat Summitt and I discussed several needs for the following season. One was for the athletes to consistently play more than four continuous minutes during a game. The coaching staff also wanted the athletes

OPTIMUM PERFORMANCE

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to visually react quicker, sit lower in a defensive stance, and close-out with low hips and high hands. Third, the coaches wanted to place the players into an environment that would physically and mentally challenge the team and reveal team leaders. The conditioning program was designed to contain all of these components, even though they weren’t all traditional strength and conditioning goals. The preseason plan followed our usual pattern for increasing strength and power, but also included new exercises to strengthen the muscles involved in lowering the hips in a defensive stance. To improve our anaerobic conditioning base and sport-specific skill development, the conditioning workout included standard dynamic flexibility, balance and coordination drills, agility drills, and a conditioning game. The agility drills were designed to accomplish four of the teams’ goals: to be conditioned to play for more than a

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four-minute stretch, to work on closeouts and seals, to combine a physical and mental challenge, and to find team leaders. Hereâ&#x20AC;&#x2122;s how it works: â&#x20AC;˘ Drills are divided into five-minute segments. â&#x20AC;˘ Two drills are run at the same time at opposite ends of the basketball court. Guards complete a closeout drill and posts complete a seal drill. (â&#x20AC;&#x153;Sealâ&#x20AC;? is the term we use when offensive players post up and have to keep the defensive player behind them.) â&#x20AC;˘ After two and a half minutes, the players sprint to the opposite end of the court and perform the other agility drill. â&#x20AC;˘ After the second two and a half minutes, the whistle blows indicating the end of the fiveminute period. â&#x20AC;˘ Next, the players sit in a row, like they do during a time-out, for two minutes as I diagram the next five-minute set of agility drills, which again focus on close-outs and seals, but differ from the previous drills. The whistle blows to signify the end of the â&#x20AC;&#x153;time-out.â&#x20AC;? â&#x20AC;˘ This pattern of five-minute agility drills and two-minute time-outs repeats for five cycles. Following the agility drill sequence, a conditioning game, using interval training with a one-to-one work-to-rest ratio, is played. Hereâ&#x20AC;&#x2122;s how it works: â&#x20AC;˘ The goal is to beat the (absent) opponent. We usually pick a rival team as our opponent. This opponent begins the game with 20 points. Tennessee begins with zero points. The first team to reach 24 points wins. â&#x20AC;˘ Players form two lines (one group is guards, the other group is posts). â&#x20AC;˘ Six different sprints are listed on the dry erase board. Each group takes turns doing the sprints listed. â&#x20AC;˘ The opponent receives a point when any Tennessee player misses a line touch with her foot, does not run hard through the finish line, puts her hands on her knees (showing fatigue), or misses her goal time.

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Along with conditioning, another element of the drill is teaching leadership. One player is named a captain for the drill and is allowed to call two timeouts and one halftime. â&#x20AC;˘ Tennessee receives points when goal times are achieved and each player proves herself accountable for the details of the drill. â&#x20AC;˘ If the opponent wins the game, we play again with adjusted goal times that are longer than the original ones. â&#x20AC;˘ If all six sprints are run and neither team reaches 24 points, then we run the drills again. Along with conditioning, another element of the drill is teaching leadership. One player is named a captain for the drill and is given additional responsibilities. She is allowed to call two time-outs and one halftime (rest times). Thus, she needs to listen to her teammates and understand the strategy behind winning the game. This conditioning game creates an amazing team atmosphere. Because two lines of athletes are running separately for points, each is cheering the other on. The game places ownership in the playersâ&#x20AC;&#x2122; hands. And the idea of doing it right the first time definitely hits home, as does a â&#x20AC;&#x153;do whatever it takesâ&#x20AC;? mentality. The basketball coaching staff asked for physical and mental challenges, leadership breakthroughs, accountable and disciplined athletes, and improved skill development. All became apparent through the conditioning workouts. The drill fits my

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needs as a strength and conditioning coach too, as I’m getting quality runs out of the athletes. They are motivated to have great mechanics and intensity in every run. SOCCER SURVIVORS

Another example of how I communicate with coaches involves the soccer team. During the off-season, the coach told me her goal was to make the team more competitive and boost their level of strength and conditioning. This particular group of athletes was not very interested in weightroom work and needed extra motivation to break through mental and physical barriers. In response, I wanted to create an environment in the weightroom that would motivate them to work harder. So after conducting typical (but hard) workouts their first four weeks of training, we dubbed the fifth week, “Survivor Week.” The idea was to mimic the popular television show and also give the athletes

an intense environment. We split the soccer athletes into three teams, each with its own name and team color (orange, blue, and white), and gave each athlete an identifying bandana that they were required to have on their person at all times that week. During Survivor Week workouts, we inserted one to three competitions every day. Whichever team won that competition would be granted immunity from the Superfinish of that competition. We tallied points for each team and the team with the most points for the day was dubbed “Queen Tribe.” The competition activities ran the gamut from tug-of-war to wall sits with 135-pound weights to George of the Jungles (flexed-arm hang from bar for maximum amount of time). The team with the most points at the end of the week were the Survivors. To make the week as intense as possible, we made sure to add all the right nuances. We began the week with an opening ceremony—we played

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music from the television show, lit torches, and made the athletes walk across a fake bridge. During the week, whenever a member of the athletic department saw a soccer athlete around campus, he or she would check the athlete for her bandana. The athletes responded very well. They showed higher levels of intensity and competitiveness within strength workouts that we hadn’t seen from them before. They called me at night to make sure I had all the scores correct and ask me questions. And so far this season, all of their hard work is showing on the field, with the team ranking sixth in the nation at the midseason mark. Through these examples, it’s apparent how strength and conditioning plans can fulfill the varied needs of a sport coach as well as the strength and conditioning coach. When all involved are speaking the same language and committed to excellence, a consistent, intense training environment can be created. ◆

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MANAGEMENT

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Lifting Your

Salary Getting a pay raise takes more than just thinking you deserve one. Here’s how to prepare for, approach, and enter into a salary negotiation. By David Hill

A © Getty Images

fter five years on the job, athletic trainer Kevin Kotsko believed he had a lot to show for himself. Covering eight Olympic sports at West Virginia University, he estimated that he averaged more than 70 hours a week. On top of that, he’d worked on a large number of cases involving surgery or other complicating factors. He had the respect and admiration of his athletes and his coaches, as shown by a stack of thank-you letters from them. He had a monstrous cell phone bill, from telling athletes and coaches to call whenever they needed him. And he had an offer for a job that would pay him more. So when Kotsko, MEd, ATC, Assistant Athletic Trainer at WVU, approached his administrator to ask for a raise, he believed he had a good case. So did his boss. Though WVU’s athletic department wasn’t able to match the salary of the other job offer right away, the increase could be phased in. Kotsko would also get a 12-month contract to replace the 10-month package he’d been on. Finally, the athletic department gave him a cell phone so he wouldn’t have to keep racking up the charges on his own plan. “I’d say the total raise was around five percent,” Kotsko says. David Hill is an Assistant Editor at Training & Conditioning. A T H L E T I C B I D . C O M ◆ T & C D E C E M B E R 2 0 0 4 ◆ 17

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Kotsko is hardly alone in believing he deserved a better compensation package. But in an era of squeezed athletic and health services budgets, getting one is another matter. For many athletic trainers, raises seldom come in any form other than a cost-of-living adjustment or by inching up another rung on the longevity ladder. That is, if they come at all. And yet many in the field believe they deserve more. They put in long hours, show loyalty to their institution, and add value to the enterprise by giving excellent care to athletes. As Kotsko shows, however, it is possible to get a raise by asking. Here is a look at how to do it, along with advice from professional career counselors and administrators.

DO YOU DESERVE IT?

The place to start asking for a raise is not necessarily with your supervisor, but with yourself. The question is, do you really deserve a raise? The answer might seem obvious at first, but walking yourself through this response lays the foundation for the entire process. If you can’t objectively justify a raise to yourself, how can you justify it to the person who controls the budget? However, if you determine for yourself that you deserve more pay, you’ll have objective reasons you can then take to the decision makers. “It’s got to be about more than just working hard,” says Janet Lenz, President of the National Career Development Association and Associate

From the Other Side What do administrators think when an employee asks to be paid more? Two administrators at NCAA Division I universities offer some insight. “If a person is valuable to an organization, their superiors are going to find a way to compensate them,” says Rod Walters, DA, ATC, Assistant Athletic Director for Sports Medicine at the University of South Carolina. “There’s a direct correlation between your value to a company and how much it will honor your requests. Sometimes, the compensation cannot be a raise, but may mean getting to manage something or moving up the ladder. But one way or another, I think there’s a correlation between value and compensation. The more valuable a person is, the more they will be taken care of.” How do you know if your supervisors think you are valuable? The best way is to listen carefully during your performance reviews, both annually and on-going, Walters says, and to ask questions about the value of your work if you are unsure. “I would hope you’re having a dialogue about your financial status and value to the department before it gets to a crisis,” he says. But it’s a complex decision, Walters adds. “We try to evaluate performance versus what we can provide,” he says. “We may be limited by how much money we’re going to have that particular year for raises, and we have to evaluate that staff-wide to make sure that things are fair for everyone.” Russ Sharp, Associate Athletic Director for Finance and Administration at West Virginia University, says that in compensation discussions at his institution, he and other high-level administrators depend on the opinions of front-line supervisors. “The main two questions I ask the supervisor are: ‘Do we want to try to retain this person? What’s their attitude like?’ The supervisor is not going to end up making the financial decision, but they’re going to give me a recommendation of whether we should try to retain the person.”

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Director of the Career Center at Florida State University. “To me, working hard is assumed, especially in a field like athletic training. So doing that is not really a justification for the raise. Instead, think about if you’ve done something that goes above and beyond regular duties. Something like, ‘I created a whole new database to manage the athletic training program.’ You’ve got to show some concrete reality beyond just working hard.” In addition, don’t assume you are due a raise out of longevity and loyalty. “Most employers don’t see it the same way as employees do,” says Amy Lindgren, a nationally syndicated employment columnist and President of Prototype Career Service in St. Paul, Minn. “There’s a gap in perspectives there. The workers I’ve talked to expect raises due to their loyalty and the employers aren’t seeing this as an important factor.” Her advice: Unless some type of longevity pay increases are part of your organization’s culture, the fact that you’ve been devoted to the school should only be a small part of your case. Instead, ask yourself what you’ve done to make yourself more valuable. How does your work help the school in ways that other athletic trainers cannot duplicate? Kotsko was able to demonstrate that he handled a large number of complicated rehabilitations and received accolades from coaches and athletes for his work. “In my training room, I keep track of all the surgery cases, MRI’s, X-rays—any kind of diagnostic test—so people can see the number of tests and complicated cases I’m dealing with,” Kotsko says. “With our computer program we document and track the number of treatments we do per sport, per week, and per month.” You can also keep your own documentation of specific accomplishments that might not show up in the day-to-day records. “Try to help your employer place a value on the contributions you have made,” says Kevin Wolf, MS, ATC, Athletic Trainer at Tennessee Sports Medicine

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in Lebanon, Tenn. “It is easier to make a case for yourself if you have a written record of your progress. Items might include new relationships or contacts you’ve established, new revenue opportunities, major problems solved, above-and-beyond contributions, and new skills developed that the institution benefits from.” Career counselors recommend going even further, by thinking about what you can do to help the organization in the future. “Think of trends that you’ve noticed, things you’d like to try with your athletes that you haven’t had a chance to yet. Maybe a new program or a new way of doing something,” suggests Lindgren. “I don’t want to make it seem like you can’t go ask for a raise unless you have some cool new idea, but I think that more employees have cool new ideas than actually express them to other people. I think they underestimate how much the employer would like to hear those ideas.”

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Wolf suggests also trying to see things from your supervisor’s point of view, “who has the responsibility to run an efficient department… as well as effectively represent management in the eyes of the employees.” In addition, get other people’s opinions—primarily that of your immediate supervisor, assuming he or she isn’t also the person who controls your compensation level. For Kotsko, this meant raising the issue with the head athletic trainer before approaching the administrative supervisor. “If you don’t have the support from your boss, then you’re running up a hill in the mud,” Kotsko says. “If you don’t have the support of your

supervisor, who interacts with you on a daily basis, then you’re in trouble.” Lenz concurs. “You don’t want to violate the lines of who reports to whom,” she says. “First, talk to your immediate supervisor, who should have at least somewhat of a big-picture view. He or she can also let you know if this is a good time to ask for a raise, and may share with you some data that you don’t have. “If you feel like you’ve hit a dead end with your supervisor, there might

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Be Your Own Scrivener You’ve had a great discussion with the decision-maker, and you got the pay raise you wanted. Now you’re ready to just sit back and think about that big fat number in the next paycheck. Not so fast. There’s one more thing to do: Get it in writing. “Even when a raise is part of an annual review, it may seem like it’s being put in writing, but it isn’t,” says Amy Lindgren, a nationally syndicated employment columnist and President of Prototype Career Service in St. Paul, Minn. “An awful lot of times it doesn’t get put in writing, and then things get a little bit confused. A couple weeks pass and the employee wonders when it is going to start—but nothing happens.” Lindgren suggests writing a letter to the decision-maker—one that is mostly a thank-you for the discussion, but also spells out the details you agreed on. “Write a letter that says, ‘Thank you for talking with me,’” says Lindgren. “‘It was a wonderful discussion about my role in the organization’s future. I understand my new salary will be $42,000 and will begin on Nov. 1. Thank you. I look forward to the next chapter of our work together,’ or some other nice, polite professional ending. “The key piece is ‘I understand I’m getting a raise of this amount, and my new salary will start on this date,’” Lindgren continues. “Without one of the parties putting it in writing, there stands a chance the whole thing could get confused, and that can lead to bad feelings down the road.”

be a justification in some settings for going up the line,” Lenz continues. “But in general, that’s not something you want to do unless you feel there is no other recourse.” Wolf suggests also trying to see things from your supervisor’s point of view. “It is wise to be respectful of his or her position in this matter,” he says. “A supervisor has the responsibility to run an efficient department in the eyes of management, as well as to effectively represent management in the eyes of the employees.” THE BROADER CONTEXT

Once you feel confident that you can describe why you are an asset to the institution, the next step is to figure out how your request will fit into the broader context. Is your compensation typical for your position at the type of school you’re at? Is your institution having a good or bad year financially? Are there other big-picture factors that come into play?

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The National Athletic Trainers’ Association last surveyed its members about salaries in 2003. A detailed breakdown, including salary ranges by geographic area, is available for a fee, but the free version on the NATA’s Web site offers an average salary for several work settings and educational levels. (See “Resources” box on page 24.) What other allied health care professionals in your locale are paid might be relevant, too, but only if their work and settings are similar to yours, Wolf adds. It’s important, however, to know the limitations of salary surveys. As Kotsko notes, they may not take into account local conditions or a person’s precise experience. If you feel the salary surveys don’t represent your situation, it’s fine to bring those thoughts to the table. A big question is whether you should discuss the salaries of other athletic trainers at your school. Unfortunately, there is not a clear-cut answer. Lindgren believes Americans

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are over-sensitive about salaries, and that the tradition of confidentiality can hide many forms of discrimination. But others say to avoid the topic in discussions with management unless it’s crystal clear that talking about other people’s salaries is fair game in the culture of your organization. “It depends on the institution,” says Lenz. “I’m at a public university, and in our state it’s public record. But you certainly don’t want to make it seem that you’ve been doing illegal snooping.” Another consideration is what Lindgren calls an organization’s “internal economy.” Making a profit or, in the not-for-private sector, avoiding the budget chopping block, is obviously a part of that, but there are other factors to look into. These include the institution’s history of giving raises, how your division or department is fairing, and whether there have been any other major expenses recently. A negative financial situation doesn’t preclude asking for a raise,

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First of all, know that many athletic departments use salary surveys to determine whether they are paying a competitive wage. “Every year we have a compensation survey completed for us through an outside agency,” says Russ Sharp, Associate Athletic Director for Finance and Administration at WVU, and the person most responsible for hearing Kotsko’s request. “We use that as the baseline information for the salaries of the athletic training staff [and others in the department]. “We try to be competitive,” Sharp continues, “and we try to retain people, so we use the compensation survey to assess requests. If somebody comes to me and says they want to make more money, we look at the survey to help us know where those positions need to be at our level. If what someone is asking for falls within the parameters of what we think is reasonable, then we’re going to try to meet their request.”

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but it might help to wait until the picture is a bit brighter. Conversely, if things are going well, management may be in a more optimistic situation. For instance, though Kotsko doesnâ&#x20AC;&#x2122;t normally work with the football and menâ&#x20AC;&#x2122;s basketball teams, those revenue-generating programs at WVU had just finished winning seasons, so there was a positive atmosphere in the athletic department. THE RIGHT ATTITUDE

With justification in hand and timing favorable, itâ&#x20AC;&#x2122;s time to talk. The best approach, counselors say, is to set up an appointment with the decisionmaker, and enter the meeting with the right attitude. â&#x20AC;&#x153;At this stage, since youâ&#x20AC;&#x2122;re already working for the employer, do not think of the meeting as a negotiation session,â&#x20AC;? says Lindgren, â&#x20AC;&#x153;but rather as a discussionâ&#x20AC;&#x201D;a meeting with your work and compensation as the topic. Make it clear that thereâ&#x20AC;&#x2122;s an

agenda or an outcome you want for the discussion, but be interested in hearing your supervisorâ&#x20AC;&#x2122;s thoughts on the subject. â&#x20AC;&#x153;The term â&#x20AC;&#x2DC;negotiationâ&#x20AC;&#x2122; suggests that there are two people on opposite sides,â&#x20AC;? explains Lindgren. â&#x20AC;&#x153;But the employer and the worker are really on the same side. They both work for the overall health of the organization, but theyâ&#x20AC;&#x2122;re just coming from different perspectives. The employer has the bigger picture to keep in mindâ&#x20AC;&#x201D;with other bills and budgets to balance and strategies for the organization. The employee brings the smaller picture to bearâ&#x20AC;&#x201D;if they donâ&#x20AC;&#x2122;t keep up his or her salary, theyâ&#x20AC;&#x2122;re eventually going to lose him or her as an employee, and that would be bad for the company. â&#x20AC;&#x153;If the employee and employer try to work as a team, both thinking about the health of the organization,â&#x20AC;? continues Lindgren, â&#x20AC;&#x153;the discussion is going to go much more smoothly, with better outcomes. For example, the employer

may be thinking, â&#x20AC;&#x2DC;If I give this raise, next year my budget will increase this much, and where am I going to find the money?â&#x20AC;&#x2122; If the employee thinks of himself or herself as being on the same page, he or she can anticipate that question and try to help answer it a little bit. He or she may have ideas on how to save money elsewhere.â&#x20AC;? Keep in mind, adds Lindgren, that to the employer, a raise in salary means more than just the added amount the worker sees in the paycheck. Not only will it become a higher base in the budget for years to come, but other expenses rise based on salary, such as employersâ&#x20AC;&#x2122; retirement benefits, health insurance contributions, and unemployment and workerâ&#x20AC;&#x2122;s compensation premiums. Itâ&#x20AC;&#x2122;s important to keep with the team approach, even if you have another job offer. Kotsko told management he had been offered a higher-paying job, and he believes that helped him make his case. But he didnâ&#x20AC;&#x2122;t use it as leverage. He never

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said he would leave if he didn’t get what he was asking for. “That would have been a turnoff,” Sharp says. “You’ve got to give the administration an opportunity to do something. It can’t just be an ultimatum because usually everybody loses when it comes to that.” “If the conversation goes badly for any reason, it’s always good to know there might be somebody else willing to hire you so you don’t have to grovel,” says Lindgren. “But if you’re actually doing a job search before you go in, it’s very possible for that to change the dynamic of the conversation. Then the employer may feel like you’re half out the door already. If they don’t feel you’re committed, then it’s less appealing to commit more funds to you.”

“If it’s already in the budget, before it evaporates or gets reallocated to something else, the employee should probably make the point that it was real income that they’ve lost and they’d like to get it back under a different category,” says Lindgren. This is what happened for the 11 athletic trainers who were reclassified by the Southcoast Hospitals Group near Boston a couple of years ago. Not long after three hospitals were merged to form the Southcoast Group,

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administrators sought to reclassify the athletic trainers to exempt-from-overtime status. The goal was to reduce the differential pay athletic trainers were earning for night, weekend, and holiday work while giving employees greater flexibility to set their own hours based on the demands of their outreach and clinic responsibilities. The athletic trainers liked the idea of greater flexibility but not of losing the extra pay. So they made a proposal.

MAKE A DIFFERENCE

KNOW YOUR LIMITS

A better middle-ground approach is to know your options, both within and outside your present situation, and set limits for yourself going in. Lenz describes it as having “quiet confidence,” along with understanding what you want and what’s realistic. “You make your case with data and quiet confidence,” she says. “You obviously want it win-win, and you don’t want to put the supervisor in a corner and make threats. But as in the Kenny Rogers song, you got to know when to hold ’em, know when to fold ’em.” If you anticipate a cool reception, think in terms beyond a raise in base pay. Because several other employer costs are linked to salary, it may pay to think of a smaller raise coupled with a one-time bonus that won’t cost your employer as much, suggests Lindgren. Another angle is to discuss overtime. Athletic trainers and others in institutional athletics have not always been considered eligible for overtime, but for those who have been, federal rules adopted in August 2004 make overtime pay less likely than it had been. Anyone losing substantial overtime because of the change may want to approach their administration to increase their base salary.

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Resources www.salary.com This commercial site has an extensive salary-survey section that, for a fee, can shed light on what allied health care professionals make in a given city. www.nata.org/publicinformation/ 2003.10.salarysurveyweb.pdf.

The NATA’s latest survey of its members’ earnings can be downloaded here for free. A more detailed version, which includes salaries by geographic region, is also available for NATA members and can be found by entering “salary survey” in the search window.

“I went back to our administration,” says Joe Scott, MS, LAT, ATC, Team Leader in the Sports Performance and Orthopedic Rehab Team for Southcoast, and the supervisor of the athletic trainers. “I said, ‘We’ll do this, but you need to give us a base rate increase of five percent in salary, because that’s what we would be losing, on average, if we go to exempt status and no longer get that differential pay. We had to work out some kinks and show the hospitals the value of what we provide to the community. But doing it up front gave them a better idea of how much money they’d have to set aside in the budget for our particular discipline.” In other cases, the surest and quickest route to a raise might be getting yourself reclassified to a higher pay scale within your organization. “That’s not about asking for more money,” says Lindgren. “It’s more of an extended paperwork process to ask for a jump in grade, because you’re reclassifying your job.” And consider other ways to get more money. Kotsko’s university cell phone is a good example, says Lenz. “Think about what else the employer can do to improve your situation, whether it’s a better office, an upgraded computer, or travel money,” she says. “There may be other sources of money that could support some aspect of your work that might make the quality of your work a little better.” “Vacation time and scheduling are usually at the top of everyone’s list, though that might not work in athletic training,” Lindgren says. “But there are memberships and training and license fees—things that help the individual worker build a career. Those are things you can ask for in a salary discussion, and they help both parties. If it’s an expense the employee was going to take on themselves, it actually is more money in their pocket.” The bottom line, as the saying goes, is the bottom line. Know your needs, the market, and the value of your services, and don’t undersell yourself, Scott offers. From there, take it one step at a time and be confident as you ask for a raise. As another saying goes, you never know until you ask. ◆ Request No. 114 24 ◆ T & C D E C E M B E R 2 0 0 4 ◆ A T H L E T I C B I D . C O M

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A Tomato a Day?

What strategies keep the doctor away, help athletes lose weight, and keep dehydration at bay? A report from the recent SCAN conference provides some new answers.

By Christopher Mohr © Getty Images

taying up to date on the latest recommendations in sports nutrition is no easy task. But it is easier thanks to a special one-day symposium now held annually in October to kick off the American Dietetic Association conference. Organized by the Sports, Cardiovascular, and Wellness Nutritionists (SCAN) group, this year’s meeting was titled “Nutrition Counseling for Athletes: Different Sports, Different Approaches.” This article is a summary of the seminars most applicable to those of us working with high school and college athletes.

EMERGING RESEARCH ON EXERCISE & IMMUNITY: CAN NUTRITION MAKE A DIFFERENCE?

Presented by David Nieman, DrPH

To ensure they are prepared for competition, most athletes focus on sport-specific training, resistance training, and cardiovascular work. But one aspect of preparation that ath-

letes often forget is “training” their immune system. Athletes who are unable to compete because of illness are obviously not maximizing their contribution to the team. Studies have shown that athletes who exercise excessively may have weakened or impaired immune systems because of the additional stress they encounter. In fact, one study by Nieman and his colleagues demonstrated that nearly 25 percent of runners reported an infection of the upper respiratory tract in the immediate two-week period following an ultramarathon (100-mile run). Of course a 100-mile run is an extreme case, but another study published in the late 1980s demonstrated that even after a marathon (26.2 miles), there was approximately six times the number of upper respiratory tract infections among the athletes than there were in the control group of non-athletes. In addition, college students don’t always get enough sleep and they live

in close quarters that expose them to a high concentration of germs. Therefore, finding ways to strengthen the immune system is important for your athletes. But can one enhance his or her immune system through nutrition? To fight off getting sick, many athletes turn to antioxidant supplements along with taking other vitamins and minerals. In a study published in 2002, researchers measured the effect of supplementing with vitamin C. The researchers provided either vitamin C or a placebo to the athletes in a 20-mile race. The authors found no significant changes in immune function in the body. Similarly, vitamin E is another common antioxidant supplement used Christopher Mohr, MS, RD, LDN, is a doctoral candidate in Exercise Physiology at the University of Pittsburgh. He is a registered and licensed dietitian and was a Sports Nutritionist at the University of Massachusetts for two years.

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to boost immunity. In a recent study, athletes were provided either vitamin E or a placebo during an Ironman triathlon. Again, the athletes supplemented with vitamin E had no significant immunity benefits after the race. Next, Nieman reviewed several published studies that measured the effects of carbohydrate on immune changes during heavy exertion, with some promising results. In these studies, athletes supplemented with a sport drink containing carbohydrate, which was found to positively enhance their immune systems. In addition, the authors found that during activity with rest intervals, immune markers were not negatively impacted to the same degree as they were during long, continuous activities. Nieman suggests supplementing with carbohydrate drinks or gels during rest intervals in training or competing. He also recommends introducing rest intervals if exercise duration exceeds 90 minutes. However, more research is necessary on the effects of other dietary supplements, such as protein, glutamine, other antioxidants, and other nutrient mixtures. WEIGHT-CLASS SPORTS: HOW TO LOSE POUNDS SAFELY

Presented by Amy Freel, MS, RD

Helping wrestling athletes with nutrition can be one of the toughest challenges that coaches, athletic trainers, and sports nutritionists face. The practice of “making your weight” has a long history of unhealthy methods that wrestlers are only just beginning to turn away from. In this case study, Freel described a college wrestler who competed at 141 pounds but constantly struggled to make weight. After he gained 30 pounds during the off-season, his coaches decided to move him up a weight class. However, his new weight of 170 pounds was still a far cry from the 149 pounds needed to make the new class. Because the tradition in wrestling is to lose weight by starving oneself and sweating out extra pounds, Freel felt it was important to clarify that

these practices are dangerous and do not ultimately improve performance. Even though new rules in the sport are helping curtail rapid weight-loss practices, there is still much education that needs to be done. When counseling the wrestler, Freel emphasized how rapid weight loss and dehydration will negatively affect performance—that without the proper fuel and a hydrated body, he will not have the energy to perform at his best. She also explained that losing weight slowly will pay off in the long run, since the weight is more likely to

stay off, and that fasting or starving can actually slow metabolism. In addition, Freel talked to the coaches and athlete about focusing on body composition rather than body weight. She explained that a leaner athlete is better than a skinny athlete with lower lean body mass. Although it flies in the face of tradition, it would be much better for wrestlers to move up a class than to lose enormous amounts of weight to meet unrealistic goals. Freel also provided a specific list of suggestions:

Take Home Messages These are some of the most important points from the conference’s presentations: • To boost immunity in athletes, carbohydrates may be important, but supplementing with vitamins C and E appears to be ineffective. • During workouts that exceed 90 minutes, introducing rest intervals may boost immunity. • Athletes in weight-class sports need specific suggestions for gradually losing weight. • Athletes in weight-class sports should not deviate from their desired weight by more than five pounds in or out of season. • Athletes needing to lose weight should eat small snacks throughout the day, consume fiber-dense foods, and stay hydrated at all times. • Within one-half hour after a workout, athletes should supplement with a product containing at least 35 grams of carbohydrates and six grams of amino acids. This should be doubled for athletes over 150 pounds and tripled for those over 200 pounds. • For rehydrating athletes after a workout, drinking milk protein appears to be more effective than drinking soy protein. • Athletes who don’t have the time or interest to make drastic changes to their unhealthy diets need simple, clear-cut suggestions. • Many athletes need to eat more carbohydrates. • Many athletes need more information on how to stay hydrated. • For every pound of weight lost during an event, athletes should rehydrate with at least 16 ounces of fluid. • Athletes should be provided with fluids during events and encouraged to consume fluids throughout the day.

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• Do not starve yourself. • Eat small snacks throughout the day. • Eat nutrient-dense foods that are high in fiber, which help satiate and prevent overeating. Good examples are fruits, vegetables, and oatmeal. • Stay hydrated by drinking at least 16 ounces of fluid for each pound of weight lost during practice. • Eat carbohydrate, which is the main source of fuel for explosive and powerful sports such as wrestling. • Do not allow your weight to fluctuate more than five pounds from your class in or out of season. ATHLETES AND PROTEIN: HOW MUCH & WHEN?

Presented by Martin Gibala, PhD

With the popularity of low-carb, high-protein diets, athletes are easily confused about how much protein they need. Gibala’s presentation reiterated

information that many athletes still haven’t heard. The first important reminder was exactly how much protein athletes need. Here is a general breakdown of the protein needs of individuals: Sedentary individuals need 0.36 grams of protein per pound of bodyweight. A person weighing 155 pounds, for example, needs 56 grams of protein a day. Endurance athletes need 0.64 grams of protein per pound of bodyweight. A person weighing 155 pounds needs 98 grams of protein a day. Strength athletes need 0.77 grams of protein per pound of bodyweight. A person weighing 155 pounds needs 119 grams of protein a day. Most athletes fit somewhere between the endurance and strength categories. As long as athletes are getting enough calories, they are probably getting plenty of protein. The second important reminder was the need for a small amount of

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protein, with carbohydrate, immediately following a workout. Various studies have shown that 6 grams of essential amino acids plus 35 grams of simple carbohydrates can facilitate glycogen resynthesis and muscle accretion. What type of protein is recommended after a workout? One recent study compared the effects of 18 grams of soy protein with the effects of 18 grams of milk (primarily casein protein) after resistance training. The results demonstrated that the acute stimulation of muscle protein was higher after milk than after soy protein. I recommend using low-fat chocolate milk as an excellent, inexpensive way to rehydrate athletes after a workout. Because chocolate milk has more carbohydrates than plain milk, as well as the recommended amounts of carbohydrates and amino acids, it works well. Other suggestions include yogurt and yogurt smoothies, which are convenient, rapidly absorbable sources of nutrients.

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out a few nights each week and drank several beers. This player saw the dietitian because he was feeling fatigued during practice. Nutrient analysis revealed an intake of 2,300 calories per day, with only 50 grams of carbohydrate, 275 grams of protein, 50 grams of fat, and about 600 calories from alcohol alone. The first consideration here was the extremely low caloric intake. The estimated needs for this player were approximately 5,600 calories per day. Bonci’s first message: Eat more. It was crucial that the player increase his carbohydrate intake to eliminate fatigue during practice. This should come naturally with the increase in calories, but you should never assume anything when communicating with your athletes. Message number two: Eat more quality carbohydrates, including fruit, vegetables, pasta, and whole-grain bread. Message number three: Beer does not count as a quality carbohydrate!

THE FOOTBALL ATHLETE: DIET MAKEOVER NEEDED

Presented by Leslie Bonci, MPH, RD, LDN

One of the hurdles sports nutritionists often face when working with athletes is the limited amount of time they have to provide the necessary information. Therefore, sometimes it is best to provide only the bare essentials necessary to keep the athlete healthy and performing well. This is especially true when an athlete’s diet needs a big overhaul. In this case study, Bonci was working with a 300-pound offensive lineman at an NCAA Division I university who was told he would be a better player at 280 pounds. The athlete decided that the best way to lose weight was to eat only two meals per day and restrict carbohydrates. He also restricted his sodium intake, drank only a protein shake for dinner, and spent extra time doing aerobic work to burn more calories. He typically went

Bonci explained to the athlete that he could lose the weight he wanted by simply cutting out alcohol from his diet. She also explained that alcohol consumption in the evening can affect one’s energy levels in practice the next afternoon. Bonci emphasized the importance of staying hydrated. She explained that an athlete who is even marginally dehydrated can feel under par at practices and games. Message number four: Drink plenty of water—and a sports drink, if possible—during practices and games. While a thorough diet analysis and specific suggestions on food choices would have provided this athlete with a more thorough plan, Bonci thought that the likelihood of this athlete following such a plan was remote. Therefore, she decided to provide him with four very clear messages, all of which related to improving his performance. The tactic proved successful in helping the athlete lose weight, reduce fatigue, and begin a plan for healthier eating.

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FLUID NEEDS FOR ATHLETES: GETTING THE MESSAGE OUT

Presented by Stella Volpe, PhD, RD, FACSM

The importance of hydration for optimal performance is now well known, as is the danger of dehydration in athletes. Research has demonstrated that losing as little as one percent of bodyweight from fluids (e.g., two pounds for someone who is 200 pounds) can negatively affect performance. And acute dehydration can lead to a number of consequences, such as heat exhaustion, heat stroke, heat intolerance, cardiovascular strain, and impaired mental performance. In addition, chronic dehydration leads to many more negative health consequences, such as gall stones, kidney stones, and urinary tract infections. The problem is that some athletes are not properly hydrated before walking onto the playing field. The solution: more clear-cut guidelines to athletes on proper hydration and more vigilance by athletic trainers.

Athletes need to understand what helps and hampers hydration. Volpe suggests providing athletes with these tips: • Attach a full water bottle to your backpack and drink several swallows between each class. • Have at least two glasses of water or non-caloric juice at every meal. • Eliminate beverages that act as diuretics, such as alcohol. • Count fruits and vegetables towards fluid consumption. • Drink enough fluids to make your urine a pale yellow, not a concentrated gold color. • Stay hydrated at all times. You can’t make up for a lack of fluids by hydrating only before practice or a game. Athletic trainers should also consider weighing athletes before and after training, especially during extended practices in hot weather. For every pound of weight lost, athletes should rehydrate with 16 ounces of fluids.

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To help reduce the risk of dehydration, water bottles should be available at all times during practices and games. During games, water should be forced upon athletes to ensure that dehydration doesn’t become a problem. Athletic trainers need to remember that other factors play a role in hydration. For example, athletes who wear extensive padding, such as football or ice hockey players, will typically sweat more because of the additional weight and layers. Athletes who are continually running, such as soccer and basketball players, will need more fluids than more stationary athletes. Of course, climate also comes into play. Along with high temperatures, high humidity increases the risk of dehydration. ◆ To learn more about Sports, Cardiovascular, and Wellness Nutritionists (SCAN), see: www.scandpg.org.

A T H L E T I C B I D . C O M ◆ T & C D E C E M B E R 2 0 0 4 ◆ 29 Reference Code: H2020041201

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With help from her athletic trainer and strength coach, Charlotte Sting center Teana Miller successfully returned to competition this summer after the birth of her daughter, Trinity.

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By Laura Smith

t’s one of the most difficult situations an athletic trainer can face, combining complex medical questions with powerful psychological issues. It’s rare, so when it hits, chances are you won’t have a backlog of experience to draw on. Complicating matters further, your athletic department may not even have a policy you can turn to for help. The scenario? An athlete tells you that she is pregnant. From the time an athletic trainer learns or suspects that an athlete is pregnant, a series of questions arise. How do you balance confidentiality with protecting the athlete’s health and safety? What, if anything, is your role as she faces the question of whether to keep or terminate the pregnancy? Is it safe for her to continue training and competing, and if so, with what restrictions? After an athlete gives birth, what are the best rehab practices? In this article, we tackle these questions with the expertise of several veteran athletic trainers, two team physicians, two specialists in sports gynecology, a strength and conditioning coach, and a team psychologist, all of whom have cared for pregnant athletes. PLANNING AHEAD

Successfully handling an athlete’s pregnancy starts long before the athlete shows up in the athletic trainer’s office to break the news, but this is one area where athletic departments have historically failed to plan ahead, according to Lois Mattice, MS, ATC, Athletic Trainer at California State UniversitySacramento. “What is the policy if Laura Smith is an Assistant Editor at Training & Conditioning.

someone becomes pregnant? Most institutions don’t have one,” she says. “Often, nobody wants to touch the subject, and the lack of clear guidelines makes it very difficult to deal with.” Jon Almquist, ATC, Specialist for the Fairfax County (Va.) Public School System, has encountered the same policy vacuum at the high school level. “There just aren’t any concrete rules,” he says. “It’s really left up to each institution to set a policy, so it’s critical to put one in place.” One school that has developed a formal policy on athletes and pregnancy is Wright State University. “We believed that athletes who became pregnant were either concealing their pregnancies and continuing to play, or feeling pressure to quickly opt for abortion,” says Elizabeth Sorensen, PhD, Assistant Professor in the College of Nursing and Health and Faculty Athletic Representative at Wright State, who helped develop the policy with assistance from the school’s sports medicine staff. “A policy was desperately needed to make sure this would no longer happen.” To be effective, a policy first needs to clarify the athletic department’s philosophy on pregnant athletes. “Our policy makes it clear that we view pregnancy as a health event in an athlete’s life, and that she is to be treated no differently than someone with a knee injury, a shoulder injury, or any other temporary medical condition,” Sorensen says. “And it stresses that a pregnant athlete should be allowed to continue to participate whenever possible, under close medical supervision, up to and sometimes even past 14 weeks of gestation.” The Wright State policy also requires the university to assist a pregnant athlete in two very specific ways. One, it will help her obtain neutral coun-

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seling from someone outside the athletic department prior to making any decision about her course of action. Second, it will form a decision-making team to address her continued participation. An effective policy also needs to address scholarship issues. According to NCAA rules, an athlete cannot lose his or her scholarship because of a temporary injury or medical condition, but the NCAA does not currently specify whether pregnancy falls into this category. However, if the athlete wishes to return to play, Title IX would likely protect her scholarship. And NCAA rules do allow an additional medical redshirt year for athletes who become pregnant. The Wright State policy considers pregnancy a protected condition under its scholarship rules, and counsels pregnant student-athletes against voluntarily withdrawing from their sport, since this can lead to loss of their scholarship. Once a policy is in place, the next step is communicating it beyond the athletic administrators and sports medicine staff. Sorensen first met with all Wright State coaches. Next, she met with each female sports team and with Wright State’s Student-Athlete Advisory Council. She also made sure that the information was included in this year’s student-athlete handbook. In addition to having a policy, it’s wise to gather a few other resources beforehand. For Jeff Konin, PhD, ATC, PT, Assistant Athletic Director for Sports Medicine at James Madison University, that means having a set of names and phone numbers for referral within arm’s reach. “We’ve set up a team for situations like this,” Konin says. “It includes our team physician and counselors at the health center. I have those resources all arranged, so I Continued on page 34

In the past, pregnant athletes were expected to stop competing and postpartum athletes were expected to stay at home. But times have changed, and sports medicine staffs have found new ways to help their athletes who are expecting. A T H L E T I C B I D . C O M ◆ T & C D E C E M B E R 2 0 0 4 ◆ 31

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TREATING THE ATHLETE

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POLICY TALKS The NCAA is considering adopting the Wright State policy on athletes and pregnancy as a model for all its member institutions. The NCAA’s Committee on Women’s Athletics reviewed the policy in June and forwarded it to the Committee on Competitive Safeguards and Medical Aspects of Sports, which will consider it in December. For more on the policy, visit: www.ncaa.org/news/2004/ 20040412/awide/4108n14.html.

can immediately give the athlete names and numbers.” Another resource to have on file is information regarding health insurance coverage. “Contact your student health insurance office before this ever comes up and find out exactly what is covered if a student becomes preg-

nant,” says Sorensen. “Having that kind of practical information readily available is often the most helpful thing you can do.” FIRST RESPONSE

The days surrounding the initial discovery and disclosure of an athlete’s pregnancy are often the most tense and difficult, both for the athlete and the athletic trainer. How can you help her navigate this time period, protecting her confidentiality, health, and safety? If an athlete tells you she is pregnant, the first step is to verify her condition, according to Anita Clark, LAT, ATC, Associate Athletic Trainer at the University of Oklahoma. “We need to know for sure, so I send her to our health center for a pregnancy test,” Clark says. “And I make sure that the confidentiality stays 100 percent until she has the test.” If the test confirms a pregnancy, the next step is to refer the athlete to a gynecologist without delay. “There are

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important steps that need to be taken immediately,” says Mona Shangold, MD, Director of the Center for Women’s Health and Sports Gynecology in Philadelphia. “She needs to make a decision about keeping or terminating the pregnancy as soon as possible, so that thought process needs to start immediately. And if there is any chance at all that she’s going to keep the pregnancy, she needs to begin taking prescription folic acid right away. Any delay on that could have a negative outcome for the fetus.” The need for the athlete to decide quickly whether to keep or terminate the pregnancy must be balanced with giving her time. Clark feels it’s important not to pressure the athlete. “She needs to really process the situation and talk with the important people in her life,” Clark says. During this phase, the athlete may request that the athletic trainer not inform the coach or anyone else of the situation—a request Clark says she will sometimes agree to for a short period of time. “I try as hard as I can to encourage her to tell the coach as soon as she is able to,” says Clark. Confidentiality and disclosure issues at the high school level can be more complex. Rules vary, but most schools require personnel to inform a school counselor or administrator immediately of a personal issue that affects a student’s welfare—and an athlete’s pregnancy may well fall into this category. Almquist advises against handling the situation on your own at the high school level. “It’s critical to understand the reporting structure at your school,” he says. “Immediately involve another professional—the counselor, the school nurse, or the person you report to. And if an athlete begins to tell you something in confidence, don’t promise you can keep it a secret. Make sure she knows that you may be required to tell someone.” BE CAUTIOUS WHEN COUNSELING

While an athlete is deciding whether to continue her pregnancy, what is the appropriate role of the athletic trainer in

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TREATING THE ATHLETE

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helping her through the decision? The degree to which athletic trainers discuss this issue with a pregnant athlete varies by individual, but all agree on one thing: Proceed with caution, remain neutral and supportive, and focus on your role as a health care provider. “If the athlete wants to discuss her decision with me, I’ll ask her what she has been considering,” Clark says. “I just listen and let her talk about what she’s been thinking and feeling.” Nicki Moore, PhD, Assistant Director for Athletic Psychological Services at the University of Oklahoma, stresses the importance of acknowledging your own biases. “This is a very visceral issue for many people,” Moore says. “If you have a strong opinion one way or the other, that’s fine—but understand that you may not be able to objectively help the athlete consider her options. Be aware of your own limitations and refer her to a counselor.” “An athletic trainer risks exceeding their expertise on this one,” notes Konin. “Even though a trusting relationship may exist and the athlete may turn to you for advice, athletic training curriculums do not equip us to counsel

athletes about crisis pregnancy. And if the pregnancy is a result of sexual assault or an incident involving alcohol, that requires a whole different level of counseling. I have no problem saying I’m out of my league and referring her to a trained counselor.” In the high school setting, Almquist believes athletic trainers should stay out of counseling pregnant athletes entirely. “Even discussing options can be dangerous,” he says. “Let’s say I’m an athletic trainer working with the girls’ basketball team, and an athlete tells me she is pregnant and considering an abortion. If I offer her any information about the procedure, or even acknowledge that it’s an option, and her parents are adamantly against abortion, my job could be gone in a heartbeat. Stay professional and express concern, but do not express any advice or opinion one way or the other. Refer her to a counselor who is trained to handle it.” Oklahoma recently added Moore as an on-staff counselor for athletes, providing athletic trainers with a ready referral. Her training and position allow her to open a supportive, confidential dialogue with the athlete over the

Pregnancy Termination Return to play following an abortion generally takes five days to one week, according to Kimberly Harmon, MD, Team Physician at the University of Washington. “Typically, an athlete will have a very early term abortion, and it’s a relatively simple procedure,” she says. “The after effects are primarily bleeding and cramping. As soon as the bleeding and cramping are no longer heavy, she can return to play. However, she should monitor herself for an increase in bleeding as a result of exercise. If that happens, she should back off for a few more days.” Anita Clark, LAT, ATC, Associate Athletic Trainer at the University of Oklahoma, makes sure to get information from the athlete’s gynecologist. “I always find out from her doctor if there were any complications and get her recommendations for the athlete’s return to play,” she says. “I also make sure to refer the athlete to our counselor,” Clark continues. “The procedure may be over quickly, and physically, she may not look any different. But she may experience emotions afterward that she isn’t anticipating.” Nicki Moore, PhD, Assistant Director for Athletic Psychological Services at the University of Oklahoma, agrees. “It’s important to be alert to the athlete’s mood,” she says. “Notice if she’s isolating herself, losing weight, or showing signs of depression or anxiety. Check in with the athlete to make sure she has access to the support she needs, including counseling. “Sometimes,” Moore continues, “the athlete will seem fine right after the abortion, but issues will come up for her later. Significant periods can be at the time when she would have given birth and one year after the date when she had the abortion. Be aware of those times, because she may need some additional support.”

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course of several sessions. “I focus on helping her develop a plan,” she says. “I make sure she has thoughtfully considered all the options and that she is making her decision on her own behalf and not being coerced by anyone, and I help her communicate her decision to pivotal people in her life. “The athlete’s focus for many years may have been on reaching this level of play with her sport,” she continues. “She’s also used to spending a lot of time with her team, and she may lose that. She may be dealing with issues in her own relationship. These are some of the issues that a counselor will help her work through.” COMPETING & CONDITIONING

If the athlete elects to carry the pregnancy to term, can she continue to train and compete with her team? This needs to be decided by the athlete’s obstetrician, although at schools like Wright State, the entire decision-making team weighs in. In either case, the decision should be individualized to fit the particular athlete, and a host of variables should be considered. When obstetricians weigh the pros and cons of athletic participation for a pregnant athlete, they have little concrete medical evidence to go on. However, in recent years, evidence has prompted the medical community to loosen its guidelines regarding pregnant athletes’ participation. In fact, a healthy student-athlete with a complication-free pregnancy can often continue to compete and work out alongside her team for the first three to four months of gestation. Even in contact sports, according to Shangold, competition is safe. “During the first trimester, the fetus is very tiny and well protected by the bones and muscles of the mother’s pelvis,” she says. “There really is no danger from participating, even in a contact sport, at that point.” James Clapp, MD, Professor of Reproductive Biology at Case Western Reserve University and a leading researcher on pregnancy and exercise, agrees. “A rational, conservative approach would be to allow

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competition until 16 to 20 weeks, but not later,â&#x20AC;? he says. â&#x20AC;&#x153;After 16 to 20 weeks, sports with a risk of blunt abdominal trauma should be avoided.â&#x20AC;? Exactly when the athlete should stop competing varies with the individual and the sport. â&#x20AC;&#x153;If sheâ&#x20AC;&#x2122;s a swimmer, thatâ&#x20AC;&#x2122;s going to be a very different scenario than if sheâ&#x20AC;&#x2122;s a rugby player,â&#x20AC;? Sorensen says. â&#x20AC;&#x153;The plan should be highly individualized.â&#x20AC;? Whether the athlete is competing or just training with the team, there are several important considerations to take into account: Intensity: In the 1980s, the American College of Obstetrics and Gynecology recommended that pregnant women not allow their heart rate to exceed 140 beats per minute, but that guideline is now considered obsolete. Clapp advises instead that the athlete rate her perceived exertion during exercise, and limit it to â&#x20AC;&#x153;moderately hard.â&#x20AC;? She should also monitor herself for the usual signs of over-training.

TREATING THE ATHLETE

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A healthy student-athlete with a complication-free pregnancy can often continue to compete for the first three to four months of gestation. â&#x20AC;&#x153;There really is no danger from participating, even in a contact sport, at that point,â&#x20AC;? says Shangold. Core temperature: Because high fevers in pregnant women are known to cause birth defects, obstetricians have historically advised women to avoid exercise that raised their core body temperature. While no human studies have established a concrete link between exercise-related increases in core body temperature and birth defects, animal studies do bear out a relationship. â&#x20AC;&#x153;We think itâ&#x20AC;&#x2122;s reasonable for pregnant athletes to avoid overheating,â&#x20AC;? says Jennifer Solomon, MD, Assistant Attending Physiatrist at the

Hospital for Special Surgery in New York City and Team Physician at Saint Peterâ&#x20AC;&#x2122;s College. â&#x20AC;&#x153;Donâ&#x20AC;&#x2122;t exercise in a hot environment, do wear cool clothing, and certainly stay well hydrated to help with thermo-regulation.â&#x20AC;? Cool down: â&#x20AC;&#x153;After a workout, the most dangerous time for a fetus is immediately after the exercise ends,â&#x20AC;? Shangold says. â&#x20AC;&#x153;If the mother stops exercising abruptly, her heart rate falls, which leads to decreased stroke volume and cardiac output. That means a marked decrease in blood supply to

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the uterus. It’s absolutely critical that a pregnant woman slow down and cool down very gradually.” No supine training: Pregnant women should not do any exercises in a supine position. More research is needed, but new studies suggest that doing so may cause the enlarged uterus to press on the aorta and inferior vena cava, decreasing both venous return to the heart and blood flow to the uterus, which can result in decreased cardiac output, hypotension, and fainting. Nutrition: Pregnant athletes who continue participating in athletics need to be careful to get enough calories for themselves, their training, and their baby, with a focus on adding carbohydrate and protein. The athlete will also need additional folic acid, calcium, and iron. Listen to her body: After about the fourth month, the pregnant

athlete will generally need to focus on low-impact, gentler workouts. “At about 18 or 20 weeks, most athletes are going to become very uncomfortable running,” says Kimberly Harmon, MD, Team Physician at the University of Washington. “They should switch to a stair climber, walking, or stationary biking.” Because the growing uterus shifts the athlete’s center of gravity, the focus should also change to exercises that limit the risk of falling, Solomon advises. The athlete’s body is the best judge of when to back off, according to Jodi Hopkins, Strength and Conditioning Coach for the WNBA Charlotte Sting, who recently helped center Teana Miller through prenatal workouts following the 2003 season. “For the first four months, Teana worked out four or five days a week for an hour, doing 30 minutes of conditioning and 30 minutes

of weight lifting,” Hopkins says. “After that, it was a matter of listening very carefully to when her body told us not to push it as hard. At about four months, we went to the pool to take the weight off her body. She did pool running in place and leg kicks, and dipped down underwater to her neck to do some pec flies and side and front raises, lunges, and squats. “The athlete’s body is very scientific,” she continues. “Encourage her to stay in tune with its signals and she’ll know when it’s time to stop doing something.” COMING BACK

After giving birth, as long as there were no complications, athletes can generally begin light exercise within a few weeks. By three or four months postpartum, most will be cleared to begin training with their team. When

The Coach Factor NCAA rules allow an additional medical redshirt year for athletes who become pregnant, and Title IX offers them protection from discrimination. But those safeguards can be meaningless if a coach communicates that he or she may not want the athlete to come back. In most cases, the coach’s attitude toward an athlete’s pregnancy is one of the biggest factors in her decision whether or not to continue with her sport. That’s why, when Wright State University instituted a new policy on athlete pregnancy this year, the medical team’s first meeting was with coaches. “I told them about the new policy, which stresses that a pregnancy is to be treated no differently from any other temporary medical condition,” says Elizabeth Sorensen, PhD, Assistant Professor in the College of Nursing and Health and Faculty Athletic Representative at Wright State. Communicating with coaches about the issue before it comes up is key, agrees Carol Tracy, JD, Executive Director of the Philadelphia-based Women’s Law Project. Tracy represented Tara Brady, a basketball player who sued Sacred Heart University over its handling of her pregnancy. Brady alleged that her coach refused to speak to her except through a third party following her return. The suit ultimately was settled out of court with undisclosed terms. “If the coach has a negative attitude about the athlete’s pregnancy, it has a profound effect on the student,” Tracy says. “Athletic trainers can help educate coaches about the issue by making sure they understand that their behavior can become an issue of discrimination. The number of male ath-

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letes who become fathers is staggering, but they don’t face negative stereotypes and treatment from the coach or risk losing their spot on the team. A student-athlete who experiences this kind of treatment has a very legitimate legal claim.” Athletic trainers can also help ease the initial communication process between coach and athlete. Most believe it’s the athlete’s responsibility to inform her coach of her pregnancy, but there are ways to help her through that conversation and pave the way to a positive outcome. “What often keeps coach and athlete from communicating effectively is the athlete’s fear of the disappointment or anger she assumes the coach will express,” says Nicki Moore, PhD, Assistant Director for Athletic Psychological Services at the University of Oklahoma. “Before she goes and talks with the coach, do some role playing with her. Tell her, ‘I’m going to be your coach and you practice what you’re going to say.’ Or tell her, ‘I’m going to be you and you be the coach’ and allow her to voice the worst things she imagines the coach saying. “The coach-athlete relationship can almost be a parentchild relationship,” Moore continues. “So before she talks to the coach, help her embrace her status as a young adult and not as a child. Remind the athlete that she has spent a lot of time reaching the decision to carry the pregnancy to term, so help her voice the message that, ‘I have thought this through and I am handling this situation as responsibly as I can, and I’d like to ask for your support.’ That can result in a much better exchange that sets the stage for a more supportive, or at least accepting, reaction.”

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joints. “When an athlete is pushing herself in workouts and she’s carrying extra weight, you tend to see a lot of little injuries,” Holley says. “It can be shin splints, knee, back, or hip pain, or even stress fractures in the feet. It’s very important to prevent small injuries and to address them immediately if they do occur.” To accomplish that, Holley and Hopkins work closely together. “We emphasize to the athlete that she needs to tell us immediately if she feels that anything isn’t 100 percent,” Hopkins says. “As we’re working out, I ask her, ‘How do your hips feel? How do your knees feel? How do your shins feel?’ I also keep a close eye on what I’m having her do. If she ran yesterday, I’ll put her in the pool or on the elliptical today. And if she has any hint of pain, I’ll send her to LaTonya so she can work with her right away.” It’s also important to take into account what the athlete is doing in practices and games when planning post-pregnancy workouts, she adds.

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For an athlete who’s also a new mother, being aware of changes in her life outside of athletics is equally important. “Be flexible with your workout goals and take into account what’s going on with her at home,” Hopkins advises. “Lend an understanding ear, if needed. She probably has some new priorities and a lot of new responsibilities.” Although being a new mother and a student-athlete or professional athlete can be a tall order, it can also be a story with a very happy ending. “Once an athlete is responsible for someone else’s life, she almost always starts taking more control of her own life,” Moore says. “That can mean working harder academically, working harder at her sport, and working harder to make a positive future for herself and her child. Having a child always results in changes in the athlete’s sense of self. And with the right support, the change can definitely be for the better.” ◆

an athlete comes back to her sport after giving birth, the first step is thoroughly evaluating her individual situation in order to tailor a plan for her needs. “Have an extensive talk with the athlete,” Konin says. “Ask her to tell you about any after-effects she’s still experiencing. Is there lower back pain? Is she taking any medications? How is her energy level? In addition, find out as much as you can from her doctor.” When a player returns to the Charlotte Sting after giving birth, Head Athletic Trainer LaTonya Holley, LAT, ATC, performs a thorough assessment. “We evaluate her hips, shoulders, and knees to make sure everything is up to par,” she says. “We pay attention to the little things, too. We evaluate her shoes and determine if she needs orthotics. We make sure that her clothing fits well and is comfortable. And as funny as it may sound, we make sure she is wearing an appropriate bra, especially if she is breast feeding.” Getting an athlete back in shape post-pregnancy generally involves helping to lower her body fat. However, Clark advises being very sensitive about weight-loss issues with this population. “The athlete is going to need a lot of energy to care for her child, go to class, and participate in her sport,” she says. “This is not the time for cutting way back on calories. It’s best to avoid focusing a lot of attention on it, and be very sensitive in how you approach it, because an eating disorder could very well be triggered during this stressful time.” Hopkins began working with Miller three months postpartum. She began with weight lifting and shooting drills, and worked up to 50 minutes of cardio, using a stair climber, treadmill, stationary bike, or elliptical trainer. She did weight training three times a week, using high reps, increasing weight gradually and focusing on flexibility and range of motion. “We also used a lot of court drills, since having the athlete actually do her sport is the best conditioning,” Hopkins adds. As the athlete works on gradual weight loss, it’s important to be aware of the stress placed on muscles and

TREATING THE ATHLETE

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A well-planned strength and conditioning program has helped the Ithaca College baseball team remain a perennial winner in the NCAA Division III ranks.

Tim McKinney

A Consistent Path

or 28 of the past 29 years, the Ithaca College baseball team has been selected to participate in the NCAA Division III playoffs. It has advanced to the College World Series nine times and won national championships in 1980 and 1988. Although there are many reasons for the program’s success, one of them has been a consistent strength and conditioning program. As a small school located in central New York state, where the winters are very long, there are some limitations to what we can do in our program.

By Dr. Kent Scriber and Chris Hummel Our weight training facilities are not large, training outdoors cannot realistically happen until the beginning of April, and staying consistent with the Division III philosophy, we believe in making sure our athletes don’t spend too much time on their sport. At the same time, we work hard not to be too restricted by our limitations. We maximize our sessions with an

exercise program that is quite specific to our established goals—one that uses the least amount of time and space possible to produce well-conditioned athletes. Kent Scriber, EdD, ATC, PT, is a Professor and the Program Director for the Athletic Training Education Program within the Department of Exercise and Sport Sciences at Ithaca College. He has served as an athletic trainer with the baseball team for more than 30 years. Chris Hummel, MS, ATC, is a Clinical Instructor in the same department and is currently working as an athletic trainer with the baseball team.

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C O M P E T I T I V E

E D G E

▼ THE COMPONENTS

The primary activities in baseball—batting, fielding, throwing, and running—involve dynamic, total body movements, so our program focuses on multiplanar, functional exercises. Our primary goals are increasing strength, power, cardiovascular endurance, and dynamic flexibility. Our baseball-specific goals are to increase agility, speed, and quickness. (Note that we will discuss training position players only in this article—our pitchers have a separate program.) Preventing injuries is another goal of the program. We focus on preventing injuries that occur around the elbow joint and the shoulder complex and to the quadriceps and hamstrings, which are most common among baseball players. To accomplish these goals, our program has four main components: cardiovascular conditioning, core strengthening, upper and lower body weight lifting, and plyometrics. Our daily warmup is also an important part of the program. Conditioning: Our baseball athletes perform cardiovascular conditioning three days a week. They go through seven cardio stations, which are normally two minutes in length with two-minute rests between stations. The aim is to increase heart rate and ultimately improve aerobic capacity. The stations we use are: bike, stairclimber, upper body ergometer, treadmill, stairs, jump rope, and sprints. Body blade, wrist, or shoulder exercises are added if time permits. If you have the available space and equipment, you might add change of direction drills and partner sport cord drills. Why do baseball players need this type of conditioning? In general, we feel that all athletes should partake in cardiovascular training for general fitness. Since games are often scheduled daily during the heart of the season, a well-designed cardiovascular training program fends off fatigue and should improve performance and prevent injury over the long run of the playing season.

Weight Lifting: To build a strength base and prevent injuries, baseball athletes perform standard weight lifting twice a week, often on the days they are doing their cardio conditioning. One day per week emphasizes upper extremity lifting exercises, while the other day emphasizes the lower extremity exercises. (See “Lifting Program,” below.) The upper body lifting focuses on the muscles around the elbow joint and the shoulder complex, while lower body work targets the quadriceps and hamstring muscles. Core Training: Our baseball athletes strengthen their core one day a week through trunk plyometrics with various medicine ball rotational exercises. The exercises we use include: Russian twists, crunches, leg lifts, V-sits, fire hydrants, med-ball drops, med-ball crunch passes, med-ball side bends, and ceiling kicks. The use of stability balls can also be incorporated. Plyometrics: Our plyometrics program is critical in providing our athletes with the small advantages that can add up when they are on the playing field. The benefits of these exercises include: first step quickness in fielding and base stealing, overall throwing strength, lateral quickness, and injury prevention. To ensure our program is effective, we allow for a slow progression and at least two days for recovery between sessions. We emphasize warming up thoroughly beforehand and technique

over quantity. We break our plyometric work into upper extremity and lower extremity routines, each done once a week. Volume is limited to 100 to 120 contacts per session. (See “Plyometrics” on page 43.) In developing our plyometric drills, we try to make them as functional as possible. For example, rather than just running sprints in a straight line, we might have them run sprints around the bases. This requires the players to do high intensity running drills that mimic what they do in a game situation. We do the same with throwing and catching exercises. Warmup: Before we begin any session, we take five to 10 minutes to perform a dynamic warmup. This warmup ensures each athlete is ready to perform the skills for that session, as well as helping increase flexibility and prevent injuries. Some of the exercises we do include: jogging, skipping, side-stepping, lunge walks, arm circles, monster walks, butt kicks, cariocas, and backward runs. Progression: We typically begin with 30-second sets and progress to 60second sets as form improves. However, we do not exceed 120 repetitions/touches per session. We insist on proper form before letting athletes advance. PUTTING IT ALL TOGETHER

To fit all components into a schedule that allows for proper rest, we group the

Table One: Lifting Program Ithaca College baseball players typically perform three sets of 12 repetitions for each exercise during preseason training. Upper Extremity Lifting: • Incline bench press • Upright row • Bench press • Lat pull down • Bentover row • Hammer curl • Triceps extension • Shoulder series

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Lower Extremity Lifting: • Squats • Calf raises • Hamstring curls • Knee extensions • Cleans

C O M P E T I T I V E

E D G E

▼ Table Two: Plyometrics Upper Body:

Lower Body:

For our upper extremity plyometric exercises, we use medicine balls to enhance power and speed, as well as prevent injuries that affect throwing athletes. We typically use two to three pound balls for throwing-catching activities and eight to 10 pound balls for bilateral throwing activities or rotational trunk movements. If available, the use of a minitrampoline can also be helpful.

We use the following lower extremity plyometrics to improve agility, power, and quickness. We start with low heights and speeds and progress as form improves.

Chest pass:

Power skips

• Standing • Kneeling • Sitting

Jump rope (patterns) Squat/tuck jumps V-grid jumps

Overhead throw/retro

Explosions (Theraband): • Side to side • Front to back • X jumps

Single-arm throw

Zig-zag jumps/bounds

Plyo-wall push ups

Dot drill

Chop and throw: • Waist • Knee • Ankle • Between feet

Restart jumps/bounds

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▼ sessions into six topics then fit them into a monthly calendar. The topics are: • Lower extremity plyos • Upper extremity plyos • Core strengthening • Lower extremity weight lifting • Upper extremity weight lifting • Cardiovascular conditioning Due to the high intensity and fatiguing nature of plyometrics, we utilize a 48-hour rule when scheduling plyometric sessions. For example, lower extremity plyometrics and lifting are done at least 48 hours apart. The same principle applies for the upper extremity. On the off days we train for cardiovascular fitness or target core strength. With the science in place, our next step is figuring out a schedule that works with our facilities. Because we share facilities with other sports and activities at the school, we can’t have a consistent weekly schedule as most larger schools do, which requires us to improvise a bit. (See “Conditioning Calendar,” below.) However, as long as we adhere to the basic training principles, we can still obtain gains in strength, power, and flexibility. We aim to limit all strength and conditioning sessions to no more than 30 minutes, six days per week during the preseason. During weight lifting, core training, and plyometric sessions, athletes can choose three to four exercises from the list. Then, each day, additional exercises can be added if time allows and the athletic trainer feels they would be helpful. For example, during core training days, agility exercises such as a box drill or jumping rope can be added, or sprinting drills can supplement plyo, core, or cardio workouts. Putting all the pieces together also entails educating athletes about the program. We introduce the players to this program and review the goals at the beginning of each season. The following four points are discussed thoroughly with the players: • Proper rest and diet along with exercise are essential to your development as a baseball player.

• It is extremely important to strictly adhere to the guidelines set for the exercise program in order to maintain proper balance between exercise and sport—before and during the competitive season. • It is very important to perform each exercise with proper technique and listen to your body to ensure you are not doing more harm than good. • If you experience pain, or feel you can’t properly perform an exercise, stop and tell the athletic training staff immediately. Once the athletes are familiar with these principles, various exercises are demonstrated and the players practice each skill while being monitored by the athletic training staff for proper form. We reiterate frequently the need for them to tell us if they are in pain when performing an exercise. IN-SEASON PROGRAM

Once the season begins, our primary goal is to maintain the athletes’ levels of strength and conditioning. Therefore, our in-season plan is a modified version of the preseason program. The main differences are that intensity and frequency are decreased, all work is done on the ball field, and the plyometric upper extremity exercises are

eliminated. Because of the intensity of plyometric training, there is generally not enough time for muscle recovery of upper extremities between the exercises and an upcoming ball game. For our lower body plyo workout, to emphasize agility over power we decrease the intensity and increase the speed of the jumps, skips, and other drills. Core training days are kept the same. Cardio days are modified so they can be done on the field: Various running drills that maintain an increased heart rate for a minimum of 15 minutes replace the cardio stations from the weight room. Athletes still come to the weight room for lifting sessions during the season, but we either have them lift less weight or decrease the number of repetitions. From the preseason to the in-season, we feel the key to our program is that it is easy to follow, doesn’t take a lot of time, and focuses on the most important aspects of training baseball players. Another strength is that there is variety, which stimulates the athletes and results in better program compliance. We have found this program easy to implement and well received by our coaching staff and players. It has also been convenient for us to monitor and allows for modifications as situations arise. ◆

Table Three: Conditioning Calendar Here’s a sample two-week schedule for preseason conditioning: Day 1:

Upper extremity plyos

Day 8:

Upper extremity plyos

Day 2:

Cardio

Day 9:

Cardio

Day 3:

Lower extremity plyos

Day 4:

Cardio and upper extremity lifting

Day 10: Cardio and upper extremity lifting Day 11: Lower extremity plyos

Day 5:

Off

Day 12: Cardio

Day 6:

Core work

Day 13: Lower extremity lifting

Day 7:

Cardio and lower extremity lifting

Day 14: Core work

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State of the Industry Leading companies discuss trends, new product technologies, and more. NEW TECHNOLOGY: The BodyGuard™ by Antibody is a line of patented compression sportswear that revolutionizes how muscle injury is treated and prevented. Utilizing stored elastic energy transfer, the BodyGuard provides performance enhancement and protection against injury. NEW TECHNOLOGY: The Omnistim FX2 Pro, by Accelerated Care Plus, is the most sophisticated portable electrotherapy device available for pain management, tissue healing, and treatment of muscle dysfunction and sports-related injuries. It's easy to use, battery operated, and designed to meet the needs of athletic trainers. Patterned Electrical Neuromuscular Stimulation (PENS) uses the body's normal pattern of electrical firing in muscles identified by EMG studies for functional electrical stimulation protocols. The FX2 Pro uses biphasic asymmetrical pulsed currents to induce contractions in agonist and antagonist muscles, simulating the "live-firing" pattern of muscles during normal activities. BENEFITS: PENS provides afferent input that assists in the retraining of the CNS and spinal motor loops to promote normal muscle function. This system has all the basic protocols, as well as sport-specific protocols such as walk/run, jump, skate/ski, throw, kick, and cycle.

Accelerated Care Plus 800-350-1100 www.acplus.com

BENEFITS: Made of a state-of-the-art, highly compressive neoprene polymer that literally attaches to the skin, the BodyGuard transfers elastic energy to the muscle, offering a unique combination of muscle support and performance enhancement. A study at Ball State University's Human Performance Lab (see the Journal of Sports Sciences, 2003, Issue 21, p. 601-610) found that the BodyGuard increases vertical jump and stride rate, and assists muscles in generating torque. It also reduces muscle vibration, minimizes tissue damage, delays the onset of muscle fatigue, raises muscle temperature, and absorbs direct impact. The result is superior muscle support and enhanced performance.

Antibody, Inc. 301-782-3700 www.antibodywear.com Circle No. 200

NEW TECHNOLOGY: The new burst-resistant FitBALL Sport, from Ball Dynamics International is available in two types—a firm version with increased balance challenge for the fitness market, and a soft version with increased comfort for the therapy market. BENEFITS: Both are made of a unique material that reduces slipping during use and prevents sudden loss of pressure if punctured. These FitBALLs set the standard for exceptional value, quality, and safety. FitBALL offers a complete line of exercise balls, strength and resistance training aids, and balance and stability products.

Ball Dynamics International 800-752-2255 www.fitball.com Circle No. 202

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INDUSTRY TREND: The current trend among portable electrotherapy devices is to include multiple modalities in one portable device. This has encouraged the engineers at BioMedical Life Systems to take things a step further and develop a device with four modalities—interferential, T.E.N.S., N.M.S., and high voltage—all in one unit. BENEFITS: A portable, multi-modality device benefits the athletic trainer because he or she is no longer forced to choose between carrying multiple electrotherapy devices and leaving devices back in the training facility. The QuadStar® Elite by BioMedical Life Systems has everything needed to ensure that the trainer is fully prepared to treat athletic injuries, right on the sidelines, with one unique device.

BioMedical Life Systems, Inc. 800-726-8367 www.bmls.com Circle No. 203

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State of the Industry Leading companies discuss trends, new product technologies, and more. NEW TECHNOLOGY: Cera Products, working with physicians at Johns Hopkins University, has introduced new technology for sports drinks. Clinical tests have demonstrated that long-chain carbohydrates—like those found in CeraSport—promote faster fluid absorption when compared to the glucose used in today's top sports drinks. These drinks only partially compensate for the loss of fluid and electrolytes, and serious athletes will attest that the current crop of sports drinks are not optimal. CeraSport is the solution to this problem, with its rice-based oral hydration formula that outperforms traditional sports drinks due to an advanced transport mechanism and a unique blend of carbohydrates and electrolytes. BENEFITS: CeraSport’s blend of complex rice carbohydrates and low osmolality speeds gastric emptying and maximizes absorption of fluids, salts, and energy for optimal hydration and peak performance. This fast absorption eliminates bloating, cramping, and other side effects that typically occur with sports drinks. As a result, athletes and others at risk for dehydration can drink more CeraSport, which means a higher rate of fluid replacement and extended energy release.

CeraSport 888-CERALYTE www.ceraproductsinc.com

NEW TECHNOLOGY: Cho-Pat’s unique I.T.B. Strap gives medical professionals, athletic trainers, and physical therapists another tool to help reduce and relieve the discomfort caused by Iliotibial Band Syndrome. The strap applies compression at the area of discomfort, usually above the knee joint or the upper thigh, to help prevent snapping or friction of the Iliotibial Band, which reduces pain and helps the healing process. BENEFITS: Medical professionals, athletic trainers, and therapists now recognize Cho-Pat’s I.T.B. Strap as an effective addition to the treatment procedures for Iliotibial Band Syndrome.

Cho-Pat, Inc. 800-221-1601 www.cho-pat.com

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NEW TECHNOLOGY: The new PowerTower from efi Sports Medicine adds the dynamic dimension of electrical power to Total Gym®. The motorized PowerTower enables athletic trainers and clinicians to fine-tune clients’ exercise regimens in one-degree increments, or at any of the 12 pre-calibrated levels, with the touch of a button. The resistance level can be adjusted during any exercise in progress while users remain on the glideboard, resulting in a more cohesive exercise session.

NEW TECHNOLOGY: Alpha-Stim®, from Electromedical Products International, Inc., has 55 completed research studies and published reports to back up its unique proprietary technology.

BENEFITS: The PowerTower is the only exercise product in the world that can change resistance levels during an exercise. This intensifies the workout by putting more demand on the muscle, saves time, increases user safety, and allows an athletic trainer or strength coach to safely maximize fatigue by decreasing the load during movement. PowerTower provides over 100 functional exercises and clinical variations for the trunk and upper and lower extremities, as well as a Pilates repertoire of over 100 mat and reformer exercises.

efi Sports Medicine 800-541-4900 www.efisportsmedicine.com Circle No. 206

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ATHLETICBID.COM

BENEFITS: No other device is proven as effective in treating pain, anxiety, depression, and insomnia. Only Alpha-Stim has both microcurrent electrical therapy (MET) for pain and cranial electrotherapy stimulation (CES), proven by researchers to improve concentration and fine motor skills and decrease performance anxiety. That’s why Alpha-Stim is used by many pro sport teams, Olympians, and weekend warriors alike. CES gives athletes the confidence to train harder, knowing their recovery period will be shortened. The results are long-lasting, cumulative, and cost-effective. Call and ask about the company's 60-day trial program.

Electromedical Products International, Inc. 800-FOR-PAIN www.alpha-stim.com Circle No. 207

State of the Industry Leading companies discuss trends, new product technologies, and more.

NEW TECHNOLOGY: Gebauer’s Instant Ice™ is a new-generation topical skin refrigerant. Use it like ice for muscle spasms (stream spray only), minor sports injuries, and minor pain and swelling from sprains, strains, bruising, and contusions. Gebauer’s Instant Ice aerosol comes in either mist or stream spray. BENEFITS: Athletic trainers, coaches, school nurses, physical therapists, massage therapists, chiropractors, and athletes can enjoy the benefits of Gebauer’s Instant Ice without a prescription. It’s nonflammable and ozone friendly, and can be used in facilities that restrict the use of flammable components. “I personally know professional athletic trainers in many sports who use Gebauer’s skin refrigerants. Now, a professional-grade skin refrigerant is available over-the-counter for the first time," says Jim Ramsay, Head Athletic Trainer of the New York Rangers.

Gebauer Co. 216-581-3030 www.gebauerco.com

NEW TECHNOLOGY: MET-Rx AMPED ECN takes sports nutrition supplementation to a whole new dimension. The AMPED ECN Pumped Blend supports muscle size, strength, power, and recovery from high-intensity exercise. This product has a muscle-nitro blend containing important amino acids to support muscle nitrogen levels, a neuromuscle blend to increase energy levels, and the AMPED ECN NOS blend to support nitric oxide synthesis. This combination of proprietary ingredients was formulated so athletes can hit the gym and take care of business. BENEFITS: AMPED ECN provides greater energy levels and support for serious workouts by combining proprietary formulations for extreme energy and nutrient circulation to the cell. MET-Rx AMPED ECN offers the multi-action pre- and post- workout benefits that performance athletes deserve. ***Results may vary; when used in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

MET-Rx Engineered Nutrition 800-55-METRX www.metrx.com Circle No. 208

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INDUSTRY TREND: The National Academy of Sports Medicine is changing the shape of health and fitness by providing the industry’s most comprehensive certifications for personal exercise, group exercise, and athletic training. BENEFITS: NASM certification courses not only offer an indepth study of the basic science of human movement, exercise, and nutrition—they also teach a scientific system of training called Optimum Performance Training™ (OPT™), designed and proven to help anyone reach a designated fitness goal. Created by NASM President and CEO Mike Clark, OPT provides the tools that trainers need to transform NASM’s movement science into customized fitness programs guaranteed to produce results. NASM’s training facility, headquartered in Calabasas, Calif., also serves as a training base for professional and Olympic athletes, including baseball’s Cy Young Award winner Barry Zito and All-Star NBA players Penny Hardaway and Stephon Marbury.

National Academy of Sports Medicine 800-460-6276 www.nasm.org Circle No. 210

NEW TECHNOLOGY: NZ Mfg.’s innovative TurfCordz Safety Cord (shown with wall mount) is used by the U.S. Olympic skating team, plus leading NFL, NBA, and NHL teams. TurfCordz Safety Cords are now available in six resistance levels and eight lengths, from 1 1/2 to 20 feet long, in both modular kits and dedicated sets with tubes and handles. BENEFITS: The TurfCordz Safety Cord offers outstanding safety, security, and reliability during rigorous training and conditioning drills.

NZ Mfg., LLC 800-886-6621 www.nzmfg.com Circle No. 211

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State of the Industry Leading companies discuss trends, new product technologies, and more.

NEW TECHNOLOGY: Pictured above is Oakworks’ patented Integra-hinge. Some people feel that it can't possibly be as strong as the piano hinges used on other portable treatment tables because piano hinges are bigger. The Integra-hinge is not only superior to the piano hinge, but far superior—in strength, stability, safety, and durability. The Integra-hinge requires fewer holes drilled into the framework of the table. This means a stronger frame. The Integra-hinge incorporates the table braces as part of the hinge itself. This means that the very weight of the table and the client serves to strengthen the ability of the hinge to do its job. BENEFITS: This kind of integration offers unbeatable stability, exceptional durability, and the kind of reliable strength that you and your athletes can depend on.

NEW TECHNOLOGY: The new OPTP Pro-Roller™ is engineered for fitness and therapy professionals. Its firm, comfortable closedcell foam is heat-sealed, so it won't break down even under constant use by Pilates and Feldenkrais® practitioners, physical therapists, chiropractors, and athletic trainers. BENEFITS: The high-quality foam in the Pro-Roller features a slightly textured surface that provides great proprioceptive benefits and enhances exercise effectiveness. The dense foam offers firm, cushioned support, and keeps germs on the surface, where they can easily be wiped off with a sanitary solution. The "waffle" design reduces slipping, especially during balancing skills. The Pro-Roller can be used for myofascial release, muscular flexibility, and dynamic strengthening. Roller exercises enhance balance reactions, body awareness, muscle re-education, and core stability. This product is available in the most popular foam roller size, a cylinder 36” long x 6” high, and in an attractive teal and white "wave" pattern.

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Oakworks 800-558-8850 www.oakworks.com

OPTP 800-367-7393 www.optp.com Circle No. 212

NEW TECHNOLOGY: Performance Health, Inc. has introduced Prossage™ Heat, a unique, all-natural, area-specific warming ointment that's non-slip. It's formulated specifically for deeptissue work, myofascial release, and trigger-point therapy. Prossage Heat is unique because it only takes a small amount to effectively work an area of the body. Put a drop or two of Prossage Heat in your hand, rub your hands together vigorously, and then begin working the area in need of treatment. BENEFITS: Prossage Heat makes it easier to “hook” the deep fascia, allowing you to work faster and more efficiently. Heating tissue with Prossage Heat reduces muscle spasms and helps ligaments and joint capsules. The non-slip controllable glide and unique properties of Prossage Heat make deep-tissue work easier and less painful.

Performance Health, Inc. 866-4-PROSSAGE www.prossage.us

INDUSTRY TREND: Power Systems has observed a movement toward functional and throwback training. Conditioning that mimics the specific skills needed to perform at an expected level can be achieved by training the body in an unstable environment. Getting back to the basics of training involves plyometric and weighted exercises. In response, Power Systems has introduced a return to the ancient art of kettlebell training. These cast iron bells, ranging from 20 lbs. to 50 lbs., can be incorporated into full-body workouts, explosive sport-specific movements, and core training programs. Specific functional movements that can be utilized include squats, pulls, overhead throws, and rotational training. BENEFITS: By incorporating functional training with throwback methods, athletes will develop strength, power, muscle endurance, flexibility, and balance. Kettlebells add variety to workouts, keeping them interesting and challenging.

Power Systems 800-321-6975 www.power-systems.com

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ATHLETICBID.COM

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State of the Industry Leading companies discuss trends, new product technologies, and more. NEW TECHNOLOGY: Tanita Corporation, manufacturers of the worldâ&#x20AC;&#x2122;s best-selling scales and body fat monitors, has now added body water percentage calculation to a segment of its scales. BENEFITS: By showing both body fat and body water level, these scales help individuals gain a better understanding of their overall body composition. Two models of the â&#x20AC;&#x153;scale plus body fat monitorâ&#x20AC;? with body water composition (the UM026 classic model and the BF-592 glass model) calculate body water percentage using bioelectrical impedance analysis (BIA). This method sends a safe, low-level electrical signal through the muscle and fat in the body. It travels more quickly through lean muscle than through fat because muscle contains more water. The length of time that the signal takes to pass through the body, along with the userâ&#x20AC;&#x2122;s height, weight, gender, and body type (normal adult, athlete, or child) are all factors in calculating body fat and body water percentage.

Tanita Corporation 800-9 TANITA www.TANITA.com

NEW TECHNOLOGY: The new Thera-BandÂŽ black (extra soft) Stability Trainer is an air-filled balance pad that provides multidirectional displacement for one- or two-foot applications. Made of durable PVC, the black Stability Trainer has heavy-gauge side walls that resist the tendency to roll the ankle during exercise. Additionally, one side has rounded points for sensorimotor stimulation. BENEFITS: This new oval Stability Trainer can be used for balance and proprioception training for rehabilitating ankle and knee injuries, core strength and stability training, ankle range of motion, flexibility training, and sensorimotor training. Coupled with the firm (green) and soft (blue) foam Stability Trainers, Thera-Band balance products now offer an integrated system of Progressive Balance Trainingâ&#x201E;˘.

The Hygenic Corp. 800-321-2135 www.thera-band.com Circle No. 216

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to your therapeutic ultrasound treatments and a free sample, call toll free 800-527-4923 or email us at info@ari-med.com.

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.&/%&/)"-- $0635 $0-6.#*" .% 64" UFM Request No. 126

Topical Pain Relieving Gels FREE SAMPLE 800.527.4923

ÂŠ2004 ARI-MED TEMPE, AZ 85281 USA

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Topical Analgesics Ari-Med Pharmaceuticals 800-527-4923 WWW.ARI-MED.COM Flexall topical pain-relieving gels can benefit any therapy protocol and are great for use with ultrasound. Recent studies prove that a 25-75 Flexall-ultrasound gel mixture delivers heating results equal to 100 percent ultrasound coupling gel. Flexall (7 percent menthol) and Maximum Strength Flexall (16 percent menthol) provide fast, long-lasting relief from arthritis, backache, bursitis, tendonitis, muscle strains and sprains, bruises, and cramps. Flexall gels absorb quickly and are greaseless, nonstaining, and gentle on the skin. Professional sizes are available. Circle No. 219

Biofreeze 800-246-3733 WWW.BIOFREEZE.COM For pain-management programs, use Biofreeze from Performance Health to reduce swelling, pain, and stiffness. It soothes next-day aches and pains and speeds recovery. Biofreeze can also help to increase mobility and flexibility, and improve the overall healing process. The product can be used in situations requiring ice and breathable wraps, or it can be blended with water for ice cups. Biofreeze will also prolong the effects and benefits of ultrasound and massage-therapy treatments. Biofreeze is endorsed by The Florida Chiropractic Association, ProSports Chiropractic, The United States Taekwondo Union, The Florida State Massage Therapy Association, The New York State Society of Massage Therapists, and The Texas Association of Massage Therapists. It is approved for use by the American Physical Therapy Association. Circle No. 220 Performance Health, Inc., the maker of Biofreeze Pain Relieving Gel, has introduced the new “Single Use Application Gravity Dispenser” package. This single-dose dispensing system is perfect for clinical and training room use, allowing easy distribution of Biofreeze to patients and athletes for trial use and use at home. Biofreeze provides deeper,

longer-lasting relief from pain than other cooling gels. It is effective for enhancing therapy and relieving pain from arthritis, muscle strains, and backaches. It also helps reduce edema and myospasm. Apply Biofreeze generously for penetrating relief from pain and stiffness in muscles and joints. The cooling effect accelerates the rate of basic healing by relaxing stiff and aching muscles. Circle No. 221

The Gebauer Co. 800-321-9348 WWW.GEBAUERCO.COM Gebauer has introduced Spray and Stretch as a replacement for the company's FluoriMethane. Spray and Stretch is a nonflammable, topical skin refrigerant that won't deplete the ozone. It is intended for use with the Spray and Stretch technique for the management of myofascial pain, restricted motion, muscle spasms, and the temporary relief of minor sports injuries. Ideal for reducing or relieving the initial trauma of an injury, Spray and Stretch controls the pain of bruises, contusions, swelling, and minor sprains. Circle No. 222 From the most trusted name in skin refrigerants for over 100 years comes a new, nonprescription topical skin refrigerant: Gebauer's Instant Ice™. Use it like ice for the temporary relief of minor pain and swelling from sprains and strains, minor sports injuries, bruising, and contusions. Instead of using ice for on-the-scene treatment of minor sports injuries, high school and recreational league coaches, athletic trainers, and others can now use what the pros use. In fact, Jim Ramsay, Head Athletic Trainer for the New York Rangers, has been using Gebauer topical skin refrigerants for years. “Instant Ice is great for on-the-scene care,” says Ramsay. “If a player gets hit on the wrist or takes a puck off the shin, I can easily anesthetize the area with Instant Ice to reduce the pain, allowing the player to get back in the game quickly.” Circle No. 223

Nothing Else Compares to The BOSS “Here at T.A.N.K. many of our clients are world-class athletes who come in with unique problems and whose bodies have enormous demands. We use The BOSS tables in our clinics and wherever we go. Because we're focused on VIP treatment, we practice a full spectrum of high-intensity, highimpact treatments. The tables take the brunt of it: We stand on them, sometimes two practitioners at a time -plus the athlete! We've used The Boss for four years and never had a problem. The other tables we tried broke. The BOSS is light enough to throw in a car or on a plane, but strong enough to withstand the serious challenges set by NFL players, major league baseball players, Olympic Gold Medalists, and NBA AllStars.” Ashley Black, C.E.O. Training Athletes Neuro Kinetically

T.A.N.K. is a company of medical professionals, biomechanics and hands-on therapists dedicated to revolutionizing human performance and sports medicine. The company is expanding its proprietary approach nationally. For 25 years Oakworks has been the premier provider for therapeutic and treatment tables, dedicated to offering the most ergonomically superior, safe and comfortable therapeutic tables available. At Oakworks: Bodies talk. We listen.

Communications Specialist, Oakworks, Inc. P.O. Box 238, Shrewsbury, PA 17361-0238 800-558-8850 bwarner@oakworks.com WWW.PTEQUIPMENT.NET

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Electrotherapy Accelerated Care Plus 800-350-1100 WWW.ACPLUS.COM The Omnistim FX2 Pro uses PENS (Patterned Electrical Neuromuscular Stimulation) to induce contractions in agonistantagonist muscles, simulating the “live firing” pattern of muscles during normal activity. PENS refers to the pattern of electrical firing in muscles identified by EMG studies and incorporated into the FX2 Pro’s protocols. The muscle contractions in the agonist-antagonist muscle groups provide afferent inputs that assist in retraining the CNS and spinal motor loops, to promote normal muscle function. Circle No. 224 The Omnisound 3000E, by Accelerated Care Plus, is the next generation of ACP’s Omnisound system. An important feature of the new Omnisound 3000E is its fast frontpanel access to the patented Delta T mode. Delta T allows the therapist to select a desired temperature increase for the targeted tissue. The timer automatically adjusts to achieve the correct temperature increase— it’s that simple. There are now over 35 publications supporting the Omnisound 3000 and its Delta T technology. Circle No. 225

Rehabilicare 800-343-0488 X4072 WWW.COMPEXTECHNOLOGIES.COM

BioMedical Life Systems has introduced the QuadStar® Elite, a four-channel T.E.N.S., N.M.S., high-voltage, and interferential stimulator in one portable unit. Easy to understand instructions guide users through nine pre-programmed protocols and four types of waveforms: symmetrical biphasic square wave, asymmetrical biphasic square wave, sine wave, and monophasic high-voltage (twin peak). Users can sequence two or more modalities for complete treatment. The device includes a patient lock compliance system

The revolutionary IF 3Wave interferential combination device from Rehabilicare is the only true IF and NMES device, providing three distinct modalities in one powerful, portable device. With its easy-to-use digital interface and data downloading and tracking capabilities, it makes managing patient care paths hassle-free for clinicians. The IF 3Wave is ideal for nearly all chronic and acute pain and rehabilitation treatments. To schedule a demonstration of the IF 3Wave, call Rehabilicare. Circle No. 228

PlyoBacks from Exertools. Enjoyable. Effective. Affordable. Get an intense strength and aerobic workout using weighted medicine balls and the time-tested Exertools PlyoBack.™ PlyoBack Pro

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BioMedical Life Systems, Inc. 800-726-8367 WWW.BMLS.COM BioMedical Life Systems is proud to announce the newest product in its interferential device line, the digital BioStim INF. It features three pre-programmed sweeps: 1-10 Hz, used for edema reduction; 80-150 Hz, used for pain relief; and 1-150 Hz, used for total treatment. The

and a timer. It comes ready to use with all accessories (including eight electrodes), and runs on a rechargeable battery pack (included) or a wall adaptor. Circle No. 227

device offers bipolar stimulation using two electrodes where the interferential stimulation is already “mixed,” or full interferential stimulation with the use of four electrodes. The device has an automated timer and operates on four AA batteries or the BioStim wall adaptor. Circle No. 226

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New PlyoBack Light Institutional

Both models are fully adjustable for a clinically proven upper body and cardio workouts Professional and Light Institutional models available separately, and as packages All heavy-duty construction with powdercoated steel Proven choice of NFL, Major League Baseball, NHL, college and high schools internationally

Visit us at www.exertools.com or call 800-235-1559 for packages and pricing. Ask about our our Trade-in Program for your old rebounder in any condition!

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Electrotherapy Chattanooga Group 800-592-7329 WWW.CHATTGROUP.COM

Rich-Mar Corp. 800-762-4665 WWW.RICHMARWEB.COM

Chattanooga Group is pleased to introduce the new Vectra™ Genisys. Vectra Genisys is the first modular therapy system that consolidates six therapeutic modalities into one system. The clinician can access dual channel sEMG, sEMG activated muscle stimulation, multiple waveform electrotherapy, dual frequency ultrasound and combination electrotherapy. The Genisys also offers the ability to add two more channels of electrotherapy, a battery or a future laser module. Circle No. 229

Rich-Mar’s AutoSound 7.6 combines patented automatic ultrasound with two channels of stimulation for the ultimate in combination therapy. Its features include the AutoSound automatic ultrasound applicator with 1 and 3 MHz capabilities, a built-in ‘gel well,’ and five stimulation waveforms. Rich-Mar is the innovation leader in ultrasound and electrotherapy, with over 30 years of experience. Call or visit the company’s Web site to learn more. Circle No. 232

Long known for innovative clinical electrotherapy, Chattanooga Group is expanding its popular portable TENS product line to include an assortment of portable electrotherapy products. The

Rich-Mar now offers the AutoPrism, a new automatic light-therapy device. This device can be used as a handheld piece or as an automatic strap-on device to deliver over 600mW of power at multiple wavelengths. The red and infrared wavelengths are intended to treat a wide variety of soft-tissue conditions. Circle No. 233

Intelect® NMES (neuromuscular electrical stimulation) and Intelect IFC (interferential current) units can be used in several types of treatment and therapy, from pain management to preventing and retarding disuse muscle atrophy. Circle No. 230

Electromedical Products International, Inc. 800-FOR PAIN WWW.ALPHA-STIM.COM The Alpha-Stim® 100 has been acclaimed by athletic trainers and health care practitioners worldwide for treating pain and reducing rehab time. Teams such as the Dallas Cowboys of the NFL and the Utah Jazz and Houston Rockets of the NBA use Alpha-Stim regularly to treat their athletes. Only Alpha-Stim has Electromedical Products’ proprietary waveform that’s been proven effective in 55 research studies and published reports. Call the company and ask about its 60-day trial program. Circle No. 231

THOR Laser 866-251-7743 WWW.THORLASER.COM/SPORTS/INDEX Trainers and clinicians in the United States can now enjoy the high performance and durability offered by Europe’s most popular low-level laser manufacturer, THOR International. THOR has been the preferred supplier to many prominent English, Canadian, and American institutions and sports teams, including Manchester United, the Royal Air Force, and the British Army and Royal Navy. THOR products are FDA-cleared. Circle No. 234

Well-Established Credentials are a Key to Success "Obtaining the prestigious CSCS credential is both challenging and rewarding for athletic trainers. The exam has the credibility to identify professionals who have the specialized expertise needed to design safe, effective, performance-enhancing strength training and conditioning programs for athletes, which directly translates into better career opportunities for athletic trainers." Dr. Bill Holcomb, ATC, CSCS,*D Associate Professor University of Nevada-Las Vegas "Obtaining the CSCS certification gives athletic trainers the opportunity to establish themselves as leaders in the allied health profession and open doors for themselves professionally. When hiring, I seek out CSCS-certified athletic trainers because they have demonstrated that they possess the knowledge needed to develop sport-specific strength training and conditioning programs for athletes." Dr. Don Chu, PT, ATC, CSCS,*D; NSCA-CPT,*D "As an athletic trainer and strength and conditioning professional, two of my main objectives are preventing injury and improving performance. The CSCS credential shows me that the individuals I hire possess this expertise, regardless of the sport or needs of the athlete." Dan Wathen, ATC, CSCS,*D; NSCA-CPT,*D Head Athletic Trainer Youngstown State University

NSCA Certification Commission 3333 Landmark Circle, Lincoln, NE 68504 888-746-2378 commission@nsca-cc.org WWW.NSCA-CC.ORG

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Plyometrics efi Sports Medicine 800-541-4900 WWW.EFISPORTSMEDICINE.COM The Plyometric Rebounder with Medicine Balls provides a fun and highly effective workout that improves coordination and core stabilization. The Rebounder is a circular trampoline that can be adjusted to any incline. Its sturdy materials and design make it a safe yet challenging jogger and balancetraining device. When adjusted on an incline, the medicine ball always returns perpendicular to the rebound surface, at the same velocity and angle at which it was thrown. This system promotes core stabilization in safe and functional positions for the spine, trunk, and extremities, and improves dynamic rhythmic stabilization of the involved joints. Circle No. 235

Human Kinetics 800-747-4457 WWW.HUMANKINETICS.COM Jumpmetrics outlines a complete program that improves first-step explosion, leaping ability, and overall quickness. It contains a series of functional tests, more than 160 drills and exercises, and three levels of detailed programming. Athletes can learn proper joint positioning during high-speed, loaded movements so that they can develop better body control and achieve a more effective transfer of power to performance, while at the same time reducing the risk of knee injuries. Circle No. 236

NASM 800-460-6276 WWW.NASM.ORG Flexibility is one of the most overlooked components in today’s fitness programs, yet it can make or break even the most carefully designed training regimen. Neuromuscular Stretching is a passive stretching technique that enhances one’s range of motion through the use of exter-

nal force. This course explores the benefits and proper implementation of neuromuscular stretching techniques designed to improve performance and decrease the risk of injury. Circle No. 237 Optimum Performance Training™ for the Performance Enhancement Specialist sets the international pace for athletic training and sportsmedicine professionals. Explore the science and application of core, balance, power, speed, and strength training as part of NASM’s advanced techniques for creating highly individualized, integrated programs that enrich training, enhance performance, and help prevent injuries in athletes of all types and at all levels. Circle No. 238

Perform Better 800-556-7464 WWW.PERFORMBETTER.COM Perform Better's 2005 catalog includes the new Biokinetic Plyobox. This box is embedded with Isogel™ technology that allows users to adjust the stiffness of the landing surface, thereby dynamically reducing impact forces. A “tuning” feature lets users preselect a desired stiffness, so it can meet a wide spectrum of training needs. The Biokinetic Plyobox is available in four sizes, ranging from 12 inches to 30 inches tall. Call the company or visit its Web site to learn more. Circle No. 239 Perform Better has introduced “soft design” cones designed to prevent injuries during plyometric training. The cones flatten with pressure but return immediately to their original shape. A

weighted polyvinyl base prevents tipping and sliding. They are available in four sizes, ranging from 4 1/2 inches to 18 inches tall, and are featured in the 2005 Perform Better catalog. Contact the company for more information. Circle No. 240

Power Systems, Inc. 800-321-6975 WWW.POWER-SYSTEMS.COM For explosive lateral training in a limited space, Power Systems has designed the Wall Lateral Plyo Box. Place this sturdy training tool against a solid wall and adjust the angle of incline to vary intensity. The platform angle can be set at 25, 35, or 45 degrees for targeting multiple patterns of movement to increase lateral agility, speed, and endurance. The 14-gauge, one-inch steel box has a reinforced non-slip surface and a rubber bottom to protect floors. Circle No. 241 Power Systems’ new Versa-Fit Bags allow weighted resistance to be centered across the shoulders to add intensity to plyometric training. These sand-filled nylon bags contour to the body, and the handles help to keep the bag in place during drills. A progression of weights is available from 5 lbs. to 30 lbs., in 5-lb. increments. This product can be used with individuals or groups at any level. Circle No. 242

The Hygenic Corp. 800-321-2135 WWW.THERA-BAND.COM The new Thera-Band® Wobble and Rocker Boards feature a sensory-stimulation surface for improved feedback. The anti-slip base keeps the boards from slid-

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Testimonial

Plyometrics ing on hard surfaces, and the boards are lightweight and portable. The Rocker Board moves unilaterally, while the Wobble Board moves in all directions. TheraBand Wobble and Rocker Boards offer a great challenge and can be used in progression with the Thera-Band green (beginner), blue (intermediate), and black (advanced) stability trainers for an integrated system of Progressive Balance™. Circle No. 243

Xvest 800-697-5658 WWW.THEXVEST.COM “I have found the Xvest to be an excellent tool for providing overloads in plyometric, strength training, conditioning, and rehabilitation programs. The fit and adaptability are excellent. The Xvest allows freedom of movement and doesn't interfere with any of the agility, bounding, or running programs that I write for a wide variety of athletes, collegiate and professional. The Xvest has proven itself in my programs. Thank you for

all your efforts and help in improving my capability as a strength and conditioning specialist.”—Donald A. Chu, Ph.D., PT, ATC, CSCS, author of Jumping Into Plyometrics. Circle No. 244 Xvest has a new weight configuration, and it's heavy: 84 pounds of heavy. The new Xvest, known as the Fire Fighter model, was developed especially for fire fighters and their rigorous training. It has the same basic design as the original Xvest, but internally it has a new weight configuration that allows for 84 pounds of weight. Because of the ability to adjust weight like the original Xvest, everyone from body builders to military personnel is buying them. For more information on all the Xvest models, call the company or visit its Web site. Circle No. 245

Catalog Showcase Creative Health Products, Inc. 800-742-4478 WWW.CHPONLINE.COM

Power Systems, Inc. 800-321-6975 WWW.POWER-SYSTEMS.COM

Creative Health Products has been in business since 1976 as a leading discount supplier of rehabilitation, fitness, exercise, and athletic equipment, as well as health, medical, and fitness testing and measuring products, all available at reduced prices. The products offered include heart rate monitors, blood pressure testers, pulse oximeters, bodyfat calipers, scales, strength testers, flexibility testers, stethoscopes, pedometers, exercise bikes, ergometers, stopwatches, fitness books and software, exercise bands, step benches, hand and finger exercisers, heating pads, and more. Circle No. 246

Since 1986, Power Systems has been a leading supplier of sports performance, fitness, and rehabilitation products and programming. The company prides itself on being the one resource for all your training needs. The 2005 catalog has a new look, with better graphics and photos. It includes sections on core strength, medicine balls, speed, plyometrics, agility, strength equipment, strength accessories, and fitness assessment. The catalog features hundreds of new products and dozens of products available exclusively from Power Systems. The company has even lowered some of its prices, enabling the customer to get premium products for less. Call or visit the company Web site for your free copy. Circle No. 247

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The Smart Way to Build Strength "I have lived by the theory that there are two kinds of athletes in the world. Those who sit on the sidelines and watch life happen, and those who jump in feet first and make life happen. Guess which one I am. “After 13 years in the NFL, I’ve had my share of aches and pains. I built myself into one of the strongest NFL players, but I did it by being smart. “I began using electromuscle stimulation with my normal workouts to enhance my muscle performance. E-Stim, as it is called, provided me with four big advantages: 1. Injury Prevention: E-Stim helped me build and maintain strength during a rigorous inseason schedule. Many times, I couldn’t work out in the gym because of nagging injuries, and E-Stim helped me continue to train the muscles that needed it the most. 2. Injury Maintenance: E-Stim allowed me to work around injuries to continue my strengthtraining program, because I could work out the body parts that were healthy, unlike in traditional weight training. 3. Target Specific Muscles: There were many times when I couldn’t get a muscle or group of muscles to respond to training, and E-Stim targeted those muscles and stimulated increases in strength beyond what I was getting from traditional weight training. 4. Rapid Muscle Recovery: E-Stim has been clinically proven to speed muscle recovery, and I personally experienced that every time I used E-Stim. When I had tight or sore muscles, I didn't head for the ‘ice bath’... I headed for E-Stim.” “Superstar” Mike Morris Host of the Power Trip Morning Show KFAN, Minneapolis, MN

Compex Technologies, Inc. 1811 Old Highway 8, New Brighton, MN 55112 866-826-6739 Toll Free info@compex.us Get a free informational DVD by visiting: www.compex.us/exposed

More Products AyhansMarketplace.com 866-211-7650 WWW.AYHANSMARKETPLACE.COM/ VALUE Ayhan’s Mediterranean Marketplace offers significant savings on healthy, delicious energy snacks for athletes. Ayhan’s has introduced a “Sports Energy Pack,” consisting of gourmetquality dried apricots, golden raisins, dried banana chips, cranberry health mix, walnuts, yogurt-covered pretzels, dried apple rings, soy chips, and dream candy bars. Ayhan’s is offering a special price to T&C readers for the Energy Pack—$21.95, a savings of more than $10. Visit the company’s Web site to place your order today. Shipping is free for all orders over $20. Circle No. 249

Human Kinetics 800-747-4457 WWW.HUMANKINETICS.COM

The Hygenic Corp. 800-321-2135 WWW.THERA-BAND.COM

The second edition of Understanding Sports Massage, from Human presents the fundamental theory and practical basis for using sports massage to keep athletes in top shape, speed injury recovery, and improve performance. Coaches and athletes are introduced to massage techniques which they can apply in nonmedical situations, such as during warm-ups and while preparing for and recovering from competition. The techniques help reduce the potential for injuries and aid in rehabilitation. The text is accompanied by nearly 100 photographs that illustrate proper technique. Circle No. 250

The First Step To Active Health™ kit is an evidence-based, progressive physicalactivity program for inactive adults over 50. The kit includes a program manual, instructions for cardiovascular, flexibility, strength, and balance training, and an activity card to track progress. A red (lightresistance) Thera-Band® exercise band is included as well. The First Step to Active Health kit is produced by the manufacturers of Thera-Band products. Visit www.firststeptoactivehealth.com for more information. Circle No. 251

Web News ELECTROTHERAPY INFORMATION AT THE CLICK OF A MOUSE BioMedical Life Systems has an informational Web site on electrotherapy, with descriptions of the company's numerous portable electrotherapy products. Visitors can view electrode placement charts, protocols, and other useful information. The site is easy to navigate and offers many printer-friendly reference pages. Check out the What’s New section for up-to-date information on BioMedical Life Systems' newest innovations. www.bmls.com AN EASY-TO-USE WEB RESOURCE FOR NSCA CERTIFICATION INFORMATION The NSCA Certification Commission®'s Web site offers many resources for individuals interested in taking the Certified Strength and Conditioning Specialist® (CSCS®) and/or NSCA-Certified Personal Trainer® (NSCA-CPT®) exams. The site allows candidates to view up-to-date exam schedules, register for the exams, and purchase review materials. Other resources include sample exam questions, online practice exams, suggestions on how to

prepare for the exam based on educational background, and an extensive downloads section. Certified individuals can use the site to find continuing-education opportunities and recertification information. www.nsca-cc.org OPTP INSIDER OFFERS SPECIAL BENEFITS TO CUSTOMERS New to OPTP is a host of preferred-customer services and specials. Preferred-customer status is free and open to anyone, and signing up is easy. Some of the exclusive benefits of the OPTP Insider include advance notification of hot new publications and products, UPS tracking and shipment notification for orders, special values, discounts, and product closeout deals, the OPTP Insider eNewsletter, and priority pre-order access and first shipping on new products as soon as they become available. To sign up for the OPTP Insider benefits, visit the company's Web site today. www.optp.com

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COMPANY

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109. . . Accelerated Care Plus. . . . . . . . . . . . . . . . . . . . . . . 19

112. . . Human Kinetics . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

116. . . Antibody (BodyGuards) . . . . . . . . . . . . . . . . . . . . . . . 28

100. . . MET-Rx . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IFC

102. . . Biofreeze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

123. . . NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

120. . . BioMedical Life Systems . . . . . . . . . . . . . . . . . . . . . 35

130. . . Oakworks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .BC

126. . . CeraSport . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

111. . . OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

108. . . Chattanooga Group . . . . . . . . . . . . . . . . . . . . . . . . 16

105. . . Perform Better . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

101. . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

118. . . Prossage Heat . . . . . . . . . . . . . . . . . . . . . . . . . . 32-33

129. . . Compex Technologies . . . . . . . . . . . . . . . . . . . . . IBC

114. . . Rehabilicare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

103. . . efi Sports Medicine . . . . . . . . . . . . . . . . . . . . . . . . . . 7

104. . . Rich-Mar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

117. . . Electromedical Products Int’l. . . . . . . . . . . . . . . . . . 29

113. . . Seton Hall University . . . . . . . . . . . . . . . . . . . . . . . . 23

128. . . Exertools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

110. . . Stott Pilates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

119. . . FitBALL USA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

115. . . Thera-Band/Hygenic Corporation . . . . . . . . . . . . . 27

127. . . Flexall . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

121. . . THOR Laser . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

106. . . Game Ready . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

122. . . TurfCordz/NZ Manufacturing . . . . . . . . . . . . . . . . . 39

107. . . Gebauer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

124. . . Xvest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

PRODUCTS DIRECTORY CIRCLE NO.

COMPANY

PAGE NO.

CIRCLE NO.

COMPANY

PAGE NO.

225. . . Accelerated Care (Omnisound 3000E). . . . . . . . . . . . . 51

232. . . Rich-Mar (AutoSound 7.6) . . . . . . . . . . . . . . . . . . . . . . 52

224. . . Accelerated Care (Omnistim FX2 Pro) . . . . . . . . . . . . . 51

251. . . The Hygenic Corp. (Active Health kit) . . . . . . . . . . . . . 55

219. . . Ari-Med Pharmaceuticals . . . . . . . . . . . . . . . . . . . . 50

243. . . The Hygenic Corp. (wobble boards) . . . . . . . . . . . . . . 53

249. . . AyhansMarketplace.com . . . . . . . . . . . . . . . . . . . . 55

234. . . THOR Laser . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

220. . . Biofreeze (pain management) . . . . . . . . . . . . . . . . . . . 50

244. . . Xvest (Don Chu) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

221. . . Biofreeze (Single Use Dispenser) . . . . . . . . . . . . . . . . . 50

245. . . Xvest (Fire Fighter model) . . . . . . . . . . . . . . . . . . . . . . 54

226. . . BioMedical Life (BioStim INF) . . . . . . . . . . . . . . . . . . . 51 227. . . BioMedical Life (QuadStar Elite) . . . . . . . . . . . . . . . . . 51

STATE OF THE INDUSTRY

230. . . Chattanooga Group (Intelect NMES) . . . . . . . . . . . . . 52

200. . . Accelerated Care Plus. . . . . . . . . . . . . . . . . . . . . . . 45

229. . . Chattanooga (Vectra Genisys) . . . . . . . . . . . . . . . . . . . 52

201. . . Antibody . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

246. . . Creative Health Products . . . . . . . . . . . . . . . . . . . . 54

202. . . Ball Dynamics International . . . . . . . . . . . . . . . . . . 45

235. . . efi Sports Medicine . . . . . . . . . . . . . . . . . . . . . . . . 53

203. . . BioMedical Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

231. . . Electromedical Products Int’l. . . . . . . . . . . . . . . . . . 52

204. . . CeraSport . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

223. . . Gebauer (Instant Ice) . . . . . . . . . . . . . . . . . . . . . . . . . 50

205. . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

222. . . Gebauer (Spray and Stretch) . . . . . . . . . . . . . . . . . . . . 50

206. . . efi Sports Medicine . . . . . . . . . . . . . . . . . . . . . . . . . 46

236. . . Human Kinetics (Jumpmetrics) . . . . . . . . . . . . . . . . . . 53

207. . . Electromedical Products Int’l. . . . . . . . . . . . . . . . . . 46

250. . . Human Kinetics (Sports Massage) . . . . . . . . . . . . . . . . 55

208. . . Gebauer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

237. . . NASM (Neuromuscular Stretching) . . . . . . . . . . . . . . . . 53

209. . . MET-Rx . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

238. . . NASM (Optimum Performance Training) . . . . . . . . . . . . . 53

210. . . NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

239. . . Perform Better (Biokinetic Plyobox) . . . . . . . . . . . . . . . 53

211. . . NZ Manufacturing . . . . . . . . . . . . . . . . . . . . . . . . . . 47

240. . . Perform Better (“soft design” cones) . . . . . . . . . . . . . . 53

212. . . Oakworks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

247. . . Power Systems (catalog) . . . . . . . . . . . . . . . . . . . . . . 54

213. . . OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

241. . . Power Systems (Plyo Box) . . . . . . . . . . . . . . . . . . . . . 53

214. . . Performance Health . . . . . . . . . . . . . . . . . . . . . . . . 48

242. . . Power Systems (Versa-Fit Bags) . . . . . . . . . . . . . . . . . 53

215. . . Power Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

228. . . Rehabilicare . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

216. . . Tanita. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

233. . . Rich-Mar (AutoPrism) . . . . . . . . . . . . . . . . . . . . . . . . . 52

217. . . The Hygenic Corp. . . . . . . . . . . . . . . . . . . . . . . . . . 49

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Company Q & A

TOTAL GYM® POWERTOWER™ POWERS UP WORKOUTS AND REHABILITATION efi Sports Medicine has been at the forefront of innovation in athletic training, physical therapy, and home fitness for more than a quarter century. Its products are in more than 14,000 clinics, schools, hospitals, athletic training centers and health clubs. efi's ground-breaking integration of the proven benefits of gravity resistance and functional training on a single exercise apparatus facilitates shorter, more efficient workouts that produce superior results. efi most recently introduced the Total Gym PowerTower. President and co-founder Tom Campanaro discusses this amazing new product.

efi SPORTS MEDICINE 7755 ARJONS DRIVE SAN DIEGO, CA 92126-4266 800-541-4900 INFO@EFISPORTSMEDICINE.COM

Q: HOW WOULD YOU DESCRIBE THE NEW TOTAL GYM POWERTOWER? The PowerTower works on the same principles as our other incline resistance products with a cable and pulley system and free-motion glideboard. What sets the PowerTower apart is that it’s fully electric. It is the only product in the world that lets you literally change the resistance during the exercise regimen: mid-curl, mid-squat, mid-anything with the touch of a button. You can go from

essentially lifting 20 pounds to fully loading the muscle with 100 pounds without any interruption. More specifically, it can provide unlimited incremental increases in resistance from three to 72 percent of a person’s body weight and additional weight up to 450 pounds at any of the pre-calibrated levels.

Q: WHAT ARE THE BENEFITS OF CHANGING THE RESISTANCE LEVEL DURING AN EXERCISE? Changing the resistance level mid-move further intensifies the workout by putting more demand on the muscle. Not only does it offer a more cohesive and efficient exercise session but it also increases the user’s safety because you’re not dealing with external weights. This also allows you to maximize fatigue safely by enabling you to decrease the load during movement.

Q: WHAT IMPACT IS THE POWERTOWER HAVING ON PERSONAL TRAINING AND THE HEALTH CLUB INDUSTRY? When I talk to personal trainers, they love the PowerTower because it gives them a means of training that they can’t get anywhere else. It brings a whole new level of sophistication to training. No matter why you are practicing strength training -- whether it is for restored function and mobility, endurance, stability, muscle mass or a lean physique, PowerTower is the ultimate functional training tool. Anybody who uses it, even professional athletes, can completely fatigue their muscles.

Originally, the PowerTower was developed for the physical therapy environment. Clients with back injuries had a difficult time getting on and off equipment, so this was the perfect solution. Now, personal trainers see this machine and realize that using body weight is not only effective and safe but it can revolutionize the way they work with resistance-training clients. Most recently, and an NFL team bought Total Gym PowerTower for its rehabilitation program and uses it on a daily basis.

WWW.EFISPORTSMEDICINE.COM

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A T H L E T I C B I D . C O M ◆ 57

Association Corner The following associations offer services of interest to our T&C readers.

2005 NSCA Sport-Specific Training JUNJAN 11-12 For Power 7-8 2004 2005 Lifting Colorado Springs, CO Conference Louisville, KY JUL 14-17 2004 National Conference & Exhibition Minneapolis, MN

JUL 6-9 2005 NSCA National Conference & Trade Show JUL 30-31 2004 Plyometric & Speed Development Las Vegas, NV CO Colorado Springs,

The Voice of the Doctors who care for the Pros The PTP provides resources and services for all sports medicine professionals.

Visit www.proteamphysicians.com to find a PTP doctor, ask a question of a PTP doctor, or explore the educational materials from PTP regarding prevention, treatment and performance.

SPECIALIST IN SPORTS CONDITIONING ISSA Certification Program • • • •

Be the conditioning coach for your team. Expand strength & conditioning programs. Maximize earning potential as a coach. Learn to enhance athletic performance. CALL FOR FREE INFO:

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International Sports Sciences Association

Take Your Career to New Heights PERFORMANCE ENHANCEMENT CONTINUING EDUCATION ● CERTIFICATION

• Earn CEUs for NASM, NATA, NSCA • Live workshops, home-study and online courses • Flexibility, core, balance, power, speed and strength training

• Clinical applications • Proven methods

58 ◆ T & C D E C E M B E R 2 0 0 4 ◆

ATHLETICBID.COM

Athletic Therapy. Rapid return to work and play.

Athletic Therapists are dedicated to the promotion and delivery of quality care through injury prevention and rehabilitation and emergency services. In collaboration with other health care professionals, athletic therapists work to create a healthier environment that encompasses the needs of the active community, including the high-performance athlete.

For more information please visit us online at www.athletictherapy.org

All NATA certified athletic trainers are eligible to receive a free subscription to T&C. NATA Bronze Corporate Partner

Company Q & A

AN INDUSTRY LEADER BUILT AROUND THE BEST PRODUCTS AND CUSTOMER SERVICE It was nearly two decades ago that Bruno Pauletto, former Olympian and Strength and Conditioning Coach at the University of Tennessee, saw a need to supply products that help athletes compete at their very best. To fulfill this need, Pauletto founded Power Systems, Inc., located in Knoxville, Tenn. Because Pauletto understands strength and conditioning, he knows the role that various equipment and products can play in improving performance. Training & Conditioning recently asked Pauletto to share his views on a number of topics related to his field and business.

WHAT IS THE HISTORY OF POWER SYSTEMS, INC.? In 1986, I made a series of five strength and conditioning training videos for coaches. The videos focused on teaching and demonstrating correct techniques and drills for strength, speed, and plyometrics. Then I began to provide coaches with the opportunity to purchase quality training equipment that had previously been difficult to locate, and from that the Power Systems catalog was born. Since then, Power Systems has become the leading distributor of specialty exercise, sports conditioning, and fitnesstraining equipment and programming. We produce two printed catalogs annually, one for sports-performance professionals and one for fitness professionals. We also have a fully functional, secure online catalog.

HOW DO YOU COME UP WITH IDEAS FOR NEW PRODUCTS AND PROGRAMS? The Power Systems staff is comprised of individuals from many different sports and fitness backgrounds, and includes certified personal trainers, certified strength and conditioning specialists, and people with master’s degrees in exercise physiology, exercise science, recreation, kinesiology, and sports medicine. It is with this experienced group and through tracking industry trends that we are able to provide our customers with functional, effective, and exciting products. We also listen to our customers. They give us additional insight into the effectiveness of a product or program, new ways to use it, and suggestions for improvements, modifications, and new products.

WHAT DO YOU SEE AS THE TRENDS IN SPORTS CONDITIONING AND TRAINING?

POWER SYSTEMS, INC. P.O. BOX 31709 KNOXVILLE, TN 37930-1709 800-321-6975 FITNESS@POWER-SYSTEMS.COM WWW.POWER-SYSTEMS.COM

sizing technique. For example, Power Systems has introduced a return to the ancient art of kettlebell training. These cast iron bells, ranging from 20 lbs. to 50 lbs., can be incorporated into full-body workouts, explosive sport-specific movements, and core-training programs. Specific functional movements that can be performed with kettlebells include squats, pulls, overhead throws, and rotational training.

At Power Systems, we’re seeing a continued emphasis on functional training, which means conditioning athletes in a way that mimics the specific skills needed to perform at a high level. However, there is also a growing population of coaches and practitioners implementing “throwback” training methods. This group is going back to basics, incorporating fundamental strength-training methodologies and empha-

WHAT SHOULD A TRAINING PROFESSIONAL LOOK FOR WHEN SHOPPING FOR CONDITIONING EQUIPMENT AND PROGRAMS? Professionals should seek to work with a professional company. They should look for a company that offers a large selection of innovative, quality products and programs at the best possible prices. The company should have a knowledgeable and educated customer service department and the ability to provide one-stop shopping for all their training equipment needs. Additionally, they should seek a company that offers exceptional product warranties and stands behind every product it sells. At Power Systems, our goal is to exceed our customers' expectations 100 percent of the time. We think like coaches and trainers because we are coaches and trainers, and it's this strong commitment to customer service that reflects our core value: integrity.

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A T H L E T I C B I D . C O M ◆ 59

CEU QUIZ

T&C December 2004 Vol. XIV, No. 9

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz and mailing it back to T&C, readers can earn 2.0 BOC Athletic Training and 0.2 (two hours) NSCA continuing education units.

INSTRUCTIONS: Fill in the circle on the answer form (on page 62) that represents the best answer for each of the questions below. Complete the form at the bottom of page 62, include a $15 payment to Training & Conditioning, and mail it by January 30, 2005 to the following address: Training & Conditioning, ATTN: 14.9 Quiz, 2488 N. Triphammer Road, Ithaca, NY 14850. Readers who correctly answer 70 percent of the questions will be notified of their earned credit by mail no later than March 15, 2005.

LIFTING YOUR SALARY (pages 17-23) Objective: To understand the most effective ways of asking for a raise in salary. 1. When determining if you should consider asking for a raise, your first question should be: a) Will my boss think I deserve a raise? b) How many hours per week do I currently work? c) Do I really think I deserve a raise? d) Will my peers think I deserve a raise? 2. Other factors to consider in determining reasons to justify a raise include: a) Longevity with the employer. b) Loyalty to the employer. c) Possessing skills and abilities other athletic trainers cannot duplicate. d) Possessing a hard work ethic. 3. To help justification for a raise, the athletic trainer should keep: a) Written documentation of specific accomplishments. b) Written log of hours worked. c) A list of personal honors and awards earned. d) A record of community service performed. 4. According to Kevin Wolf, it is recommended to discuss your intent to request a raise with: a) Your spouse. b) Your co-workers. c) Your supervisor. d) Your human resources department. 5. One important resource in determining a certified athletic trainer’s financial value is: a) The department budget. b) The university/employer’s fiscal standing c) The salaries currently paid to all employees at your institution. d) A recent salary survey conducted by the NATA. 6. According to Amy Lindgren, the best approach to requesting a raise is to set up a meeting with the decision maker and enter the meeting with: a) The attitude that this meeting is a discussion, not a negotiation. b) All your written documentation to justify your raise.

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c) The attitude that this meeting is a negotiation session. d) The attitude you are willing search for a new job if your terms are not met. 7. Other ways to increase your income within your employment setting may be to: a) Add outside consulting jobs. b) Request an increase in vacation time. c) Decrease your work hours. d) Pursue getting your job reclassified to a higher pay scale within your organization. 8. The final step to finalizing your raise is to: a) Wait for the salary increase to take effect. b) Be sure to put in writing the agreed upon salary increase and when it is to take effect. c) Redo your personal budget. d) Watch your paycheck and check the calculations.

A TOMATO A DAY? (pages 25-29) Objective: To understand emerging research on nutrition and sports performance, as presented at the SCAN conference, and how to apply it to today’s athletes. 9. According to David Nieman, athletes may enhance their immune systems by: a) Ingesting carbohydrate drinks during rest intervals if exercise duration exceeds 90 minutes. b) Supplementing with vitamin C. c) Supplementing with vitamin E. d) Building up the athlete’s endurance to sustain prolonged activity. 10. Sedentary individuals need ________ grams of protein per pound of body weight. a) 1.0 b) 0.8 c) 0.6 d) 0.36 11. Endurance athletes need ________grams of protein per pound of body weight: a) 0.64 b) 0.84 c) 0.94 d) 1.0

12. Strength athletes need ____grams of protein per pound of body weight. a) 0.36 b) 0.64 c) 0.77 d) 1.0

19. If a pregnancy is confirmed, the next step is: a) Refer the athlete to a gynecologist immediately. b) Set up a meeting with the coaching staff. c) Provide the athlete with nutritional information for pregnant athletes. d) Withdraw the athlete from sports.

13. The article recommends using ___________as an excellent way to rehydrate athletes after a workout. a) soy milk b) plain milk c) protein bar d) low-fat chocolate milk

20. When a high school athlete informs the ATC of a pregnancy, Jon Almquist recommends: a) Promising confidentiality. b) Documenting the discussion. c) Contacting the athlete’s parents immediately. d) Involving another professional immediately.

CHANGING TIMES (pages 30-39) Objective: To understand the role of the sports medicine staff when an athlete is pregnant and when she returns to competition postpartum. 14. At Wright State University, a policy was developed that views pregnancy as: a) A reason to discontinue athletic participation. b) A health event. c) A reason to contact the athlete’s parents. d) A different category from other injuries such as knee or ankle injuries. 15. An a) b) c) d)

effective policy regarding pregnancy should address: Scholarship issues. Obstetrical care. The need to know issues. The time frame an athlete is required to inform the medical staff of her pregnancy.

16. Once a policy is in place, the next step is to: a) Discuss the policy with female athletes. b) Inform the parents of female athletes about the policy. c) communicate the policy to coaches and sports teams, and include it in the student-athlete handbook. d) Post the policy in locker rooms. 17. It is recommended to gather some of the following resources before information is needed in a pregnancy situation: a) Time frames for diagnostic ultrasounds. b) Counselor telephone numbers as well as information regarding health insurance coverage for pregnancy. c) Case studies of athletes that continued to participate throughout their pregnancy. d) The sport’s rules regarding pregnant athletes. 18. According to Anita Clark, the first step to take after an athlete informs you she may be pregnant is to: a) Inquire as to how confident she is that she is pregnant. b) Gather information about pregnancy and exercise. c) Set up a meeting with the coach. d) Confirm pregnancy with a pregnancy test.

21. Athletic trainers should: a) Realize they are not trained to counsel in crisis pregnancy. b) Discuss options with the pregnant athlete at the high school level. c) Determine if the pregnancy was due to sexual assault. d) Involve the father in discussions. 22. According to James Clapp, a rational, conservative approach with a pregnant athlete would allow competition until ___________weeks of gestation. a) 22 b) 24 c) 14-22 d) 16-20 23. Clapp advises to limit intensity based on: a) Gestational period. b) Type of sport. c) Rate of perceived exertion and limit this to “moderately hard”. d) ACOG guidelines of keeping heart rate less than 140 beats per minute. 24. A cool down period after exercise is critical for pregnant women since: a) They are more prone to lactic acid build up. b) Stopping exercise abruptly leads to a drop in heart rate, as well as a decreased stroke volume and cardiac output leading to decreased blood supply to the uterus. c) They need to cool down their core body temperature slowly. d) A cool down period decreases the risk of ligamentous sprains. 25. According to Kimberly Harmon, return to play after an abortion generally takes: a) three weeks or when the athlete’s weight returns to previous level. b) three months or when the athlete feels ready. c) 14-21 days. d) five to seven days or when bleeding and cramping are no longer heavy.

ANSWER SHEET IS ON PAGE 62 A T H L E T I C B I D . C O M ◆ T & C D E C E M B E R 2 0 0 4 ◆ 61

CEU QUIZ

ANSWER FORM

INSTRUCTIONS: Fill in the circle on the answer form below that represents your selection of the best answer for each of the previous questions. Complete the form at the bottom of this page, include a $15 payment to Training & Conditioning, and mail it to the following address: Training & Conditioning, ATTN: 14.9 Quiz, 2488 N. Triphammer Road, Ithaca, NY 14850, no later than January 30, 2005. Readers who correctly answer 70 percent of the questions will receive 2.0 BOC Athletic Training and 0.2 (two hours) NSCA CEU’s, and will be notified of their earned credit by mail no later than March 15, 2005.

CHANGING TIMES

LIFTING YOUR SALARY

1. 2. 3. 4. 5. 6. 7. 8.

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A TOMATO A DAY?

9. 10. 11. 12. 13.

14.

15.

16.

17.

18.

19.

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22.

23.

24.

25.

Last Name ______________________________________ First Name _____________________________MI _____ Mailing Address ____________________________________________________________________________________ City _____________________________________________ State _______________Zip Code ___________________ Daytime Telephone _____________________________ E-Mail Address __________________________________ Payment Information

❏ $15 check or money order (U.S. Funds only) payable to: Training & Conditioning ❏ Visa ❏ Mastercard ❏ Discover ❏ American Express Account Number ______________________________________________________Expiration Date ____________ Name on Card___________________________________ Signature ________________________________________

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ADDITIONAL EDUCATIONAL PROGRAMS

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enhance muscle performance with ems

Electromuscle stimulation (EMS) has a well-established role in rehabilitation and pain management, but is now the world's worst-kept secret among elite athletes as a way to safely enhance muscle performance. Even more, professional trainers and strength coaches have witnessed that training with EMS produces better results than conventional training alone.

High quality pre-programmed EMS devices are valuable assets to professional and amateur athletes alike. To name a few, NFL Pro Jerry Rice, European athletes like World Champion Skier Hermann Maier and Olympic tennis champion Justine HeninHardenne, and World Champion Triathletes Melanie McQuaid and Simon Lessing continue to benefit from EMS training sessions in conjunction with traditional training inside and outside the weight room. Professional teams for MLB, the NFL, NBA and NHL are also now using EMS outside the training room.

so what is it? EMS devices generate electrical impulses that trigger an action potential in muscle nerve fibers (motor neurons). In response to this, the motor neuron produces a response known as a twitch. Twitches performed in succession generated by EMS are the same as a muscle contraction generated by the nervous system in response to regular exercise. The work performed by the muscle fibers varies according to the frequency (# of pulses per second) of the electrical stimulation - 10 impulses per second produces low excitement of fibers and 100 impulses per second produces high working power in the fibers.

what can ems do? Electromuscle stimulation can accomplish three things that are outside of the brain's capabilities: It can recruit up to 100% of the muscle fibers in any muscle group, to perform work or exercise. The brain can only recruit (use) about 45-50% of the muscle fibers. It can target specific muscle fibers: slow twitch, fast twitch, very fast twitch fibers… the brain cannot discern between these fiber types. It can create more muscle activity in muscles being worked.The brain has a “limiting switch” that always keeps some of the muscle in reserve for emergency purposes.

what are the benefits of ems? Scientific research has demonstrated that there are several physiological benefits to using EMS in conjunction with a traditional training program for fitness and sports performance: Recruitment of fast-twitch fibers The “size principle” or the “Henneman law” determines the way muscles respond during exercise whereby the smallest motor units (slow twitch) are activated first because of their low action potential. As demand on the muscle increases, the larger motor units (fast twitch) begin to activate. With EMS, this is reversed; the fast twitch muscles are activated first, thus initiating maximal eccentric movements which also focus on the fast twitch muscle fibers. This is a boon to those athletes who are required to perform maximal eccentrics and plyometrics which can be taxing to the joints and nervous system. Using EMS these athletes can reduce their volume of these training sessions and get better results with less risk of injury. Increase in Muscle Strength Numerous studies have shown significant strength gains with EMS. Using a Compex® unit for 10 minutes three times per week for three weeks, sprinters

gained 52% in strength. (Ratton and Cometti) Boxers using EMS on the triceps had strength gains of 18.5% in the same three weeks with a similar protocol. (Champion and Pousson) In addition, several studies have shown a cross-education benefit whereby an untrained limb gained strength when the opposite limb was trained with EMS, just as it would be with traditional exercise. Muscle Mass Gains Only a few studies have been done on muscle hypertrophy in healthy athletes using EMS. In one study, competitive triple jumpers had size gains of 4 to 8% in the quadriceps in 3 weeks, a 2 to 4 times better result than the control group. (Turostowski,et al.) Competitive wrestlers experienced a 4.5% improvement in muscle mass after a 3 week EMS program. (Gillet and Cometti) Other studies have shown that EMS training can produce more micro-trauma than concentric training therefore leading to more growth. Increase in Vertical Jump/Power A study was conducted on athletes performing squat jumps and countermovement jumps using EMS for 16 minute sessions three times per week for four and eight weeks. The experimental group used only EMS and the control group used only regular strength training. The SJ increased 14% after 4-weeks for training whereas the CMJ increased 17% after 8-weeks of training. There was a strength increase of 11.45% for the EMS group and 3.65% for the control group over all. Further research showed that EMS and plyometrics together produced significant improvements in the countermovement jumps. (Cometti, Maffiuletti, et al.) Speed Increases Since EMS impacts the fast twitch fibers, there is good reason to believe that it improves speed even though clinical studies are not yet available. Careful stimulation of the muscles involved in running - quadriceps, rectus femoris, hamstrings, calves, and the gluteals is vital to avoid strength imbalances. Muscle Recovery When EMS is utilized in sub-tetanic frequency, the pulsation acts like a massage, increasing blood flow, releasing endorphins, causing muscle relaxation and helping to breakdown adhesions between fibers. During recovery, EMS can be used to speed up the muscle ability to perform at high levels. A study (Gregory) showed that active recovery from EMS is effective in removing lactate after exhaustive exercise. Compared to post-exercise rest or light aerobic activity to help the body recover, EMS recovery showed a tendency toward a longer all-out effort than the other forms of recovery. Work Beyond Normal Limits Psychological, muscular and cardiovascular fatigue are limiting factors in any traditional training scenario. With EMS programs, an athlete can effectively work localized muscles aerobically or anaerobically even after they have finished a traditional training session. EMS training can also take place before traditional training to “pre-fatigue” certain muscle groups before lifting.

introducing Compex® The only device of its kind cleared by the FDA for sale without a prescription, Compex Sport has been available since late 2002. A powerful and portable device that uses revolutionary EMS technology to enhance muscle performance, Compex Sport is clinically proven to increase muscle strength, power, explosive power and endurance. And training experts who insist on the latest innovations in high-tech training and conditioning are now insisting on nothing less than Compex Sport. Readers can learn why this is the worst kept secret among the pros by visiting www.compex.us/EXPOSED.

Get Compex. Get Results. Get Yours Free. Be one of the first 100 visitors to our web page and sign up to get your Compex Sport FREE! Here’s your chance to try Compex Sport RISK FREE for 30 days! Compex* is a portable electronic muscle trainer that uses revolutionary electromuscle stimulation (EMS) technology to exercise more muscle in less time. Build muscle strength. Improve power. Increase endurance. Experience faster muscle recovery. If you aren't completely convinced that Compex has enhanced your muscle performance, then send it back when your trial period is over. Get Compex for yourself and get results.

www.compex.us/freecompex * Compex is cleared by the FDA for sale in the U.S. without a prescription.

Here’s how readers can try Compex: Visit www.compex.us/freecompex to sign up for your RISK FREE 30-day trial. You’ll receive your complete Compex Sport kit. Compex Sport retails for $899, but with this special offer you only pay for shipping and handling. Request No. 129

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