Training & Conditioning 15.3 by Momentummedia

April 2005 Vol. XV, No. 3 $5.00

PITCHING IN STITCHES The medicine behind Curt Schilling’s comeback

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Circle No. 100

CONTENTS

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Training & Conditioning • April 2005 • Vol. XV, No. 3

F E AT U R E S ◆ Tre a t in g T h e A t h le te ◆

Pitching in Stitches ..........15 How did Curt Schilling help the Red Sox win the 2004 World Series with a ruptured tendon in his ankle? And what did his postseason surgery and rehab entail? It’s all here. By R.J. Anderson ◆ O p t im u m P e r f o r mance ◆

Stretching The Field..........25 At Boston College, coaches are making flexibility a focal point of their strength and conditioning program—with great results. By Dr. Ellyn Robinson

P.31

◆ M a n a g e me n t ◆

Coping with Coach Difficult ..........31 One of the hardest parts of being an athletic trainer is dealing with a difficult coach. Seven ATCs share the lessons they’ve learned. By David Hill ◆ N u t ri t io n ◆

Fueling for Football..........39 Apples … Hamburgers … Cookies … All have a place in the football player’s diet. But it’s important that your gridiron athletes know when and how nutritional choices can make a difference. By Leslie Bonci

P.39

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

How to Evaluate Supplements..........55 ◆ Co m e b ack A t h le t e Awar d ◆

This Issue’s Winner..........6 Nomination Form..........11 ◆ Bu l le t in Bo ar d ◆

ACL Injuries…Hamstring Stretches…Steroids..........12 ◆ Co m p e t it iv e E dge ◆

P.49

A Step Ahead..........49 Known for its outstanding conditioning program, the University of California, Santa Barbara men’s soccer team is adding strength to its regimen. By Alison Parakh & Leo Chappel Advertisers Directory..........72 Nutritional Products..........56 Rehab Equipment..........60 Knee Braces..........67 Football Conditioning..........68 Catalog Showcase..........73

CEU Quiz: For NATA and NSCA members..........76

On the cover: Curt Schilling pitches in Game 2 of the World Series with sutures holding together a ruptured tendon in his ankle. See story, page 15. Photo ©Getty Images

You can lead athletes to water. You can even make ‘em drink. So why are they still dehydrated? ®

The case for drinking Gatorade during exercise. When exercise robs their bodies of salt, electrolytes and carbohydrates, even the brightest student-athletes can falter. Especially when they try to replenish these dwindling stores with only water. Athletes who drink only water have reduced performance over time because of poor voluntary intake, increased urine production, impaired fluid-to-electrolyte balance and inadequate carbohydrate supply. Hydration from a physiological point of view: Drinking only water during exercise causes a decrease in the concentration of sodium in an athlete’s blood. This turns off thirst and triggers the kidneys to start dumping water. As a result, they will drink less and lose more.

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TRAINING & CONDITIONING • April 2005 • Vol. XV, No. 3

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 Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine, Virginia Military Institute 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 Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United

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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 Abigail Funk David Hill Dennis Read Greg Scholand Laura Smith Circulation Staff David Dubin, Director John Callaghan Joan Doria Art Direction Tuesday/Thursday Brand Advertising Production Staff Kristin Ayers, Director Adam Berenstain Jonni Campbell Jim Harper 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© 2005 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.

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NSCA Lists Recognized Education Programs

For Hamstring Stretches, Supine Is Fine

Future strength and conditioning coaches looking for help in picking a school to attend can turn to the National Strength and Conditioning Association. Through its four-year-old Education Recognition Program, the NSCA offers students a way to determine which schools have met educational standards established by the association. In order to be placed on the Education Recognition Program list, schools must provide required and suggested courses in several areas, including sports and exercise science, anatomy, biomechanics, physiology, exercise technique, and nutrition. With the addition of four schools—James Madison University, The College of New Jersey, Ohio Northern University, and Texas A&M University-Corpus Christi—during its winter application program, the program has recognized 51 schools to date. “The Education Recognition Program is the first recognition of its kind that provides academic institutions with a tool to attract students who are interested in pursuing a career in strength training and conditioning,” says Michael Barnes, CSCS*D, NSCA-CPT, NSCA Education Director. “We commend these schools for taking proactive steps in making sure that their curriculum provides students with appropriate information.” The NSCA reviews applications from educational programs twice a year, with application deadlines of Jan. 1 and June 1. Application information and forms, as well as a list of currently recognized schools, are available on the NSCA Web site: www.nsca-lift.org/ERP.

Hamstring stretches have long been used to increase flexibility and guard against injury. In most cases, standing hamstring stretches have been used. Now a recent study in the Journal of Athletic Training suggests that supine stretching is just as effective and may be easier for athletes to perform properly. The three-week study, conducted at the New Hampshire Musculoskeletal Institute in Manchester, N.H., compared hamstring flexibility, as measured by increasing range of motion at the knee, in 29 people with limited hamstring flexibility. Subjects were randomly assigned a different stretch for each leg. During standing stretches, pelvic position was controlled through instruction and supervision to ensure the most effective techniques were used, but supine stretches were not similarly controlled. “Our results suggest that ‘casual’ supine hamstring stretching was as effective as the rigidly controlled standing stretching,” says Linda Decoester, ATC, lead researcher on the project. “For this reason, it may be preferable to use the supine method in unsupervised settings, such as home exercise programs or with athletes. Furthermore, supine stretching may better isolate the hamstrings, allow improved relaxation, and, in general, be safer and more comfortable for people with a history of low back pain.”

Birth Control Pills & ACL Injuries Revisited The ongoing effort to reduce non-contact ACL injuries in female athletes returned to the subject of hormone levels after a McGill University study suggested that birth control pills may help stabilize knee joints. Researchers used an arthrometer to measure knee displacement in 78 female athletes, which included 42 who were taking birth control pills and 36 who were not. The women taking birth control pills showed less anterior translation of the tibia than those not using the pills. Other research suggests that tighter knee joints may make women less susceptible to ligament injuries. “Previous research findings suggest that female hormones may play a role in altering ligament composition,” Principal Investigator Paul Martineau said in Women’s Health News. “Based on these studies we decided to look at the effect of oral contraception on knee ligaments.” The study concluded that oral contraception “may have a role to play in the prevention of ACL injuries by prophylactically targeting one of the variables responsible for the increased ACL injury rates in women.” The study was published in the September 2004 edition of the Clinical Journal of Sport Medicine.

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Steroids in High School Although most of the discussion surrounding the use of performanceenhancing drugs has focused on Olympic and professional sports, there’s growing evidence that high school athletics are not free from their influence. A recent series of articles in the Dallas Morning News looked at steroid use by high school athletes in the Dallas area and uncovered a school where nine athletes admitted to using steroids. The paper also found that steroids can be easily obtained by high school students; coaches rarely confront athletes or their parents about suspected steroid use, in part because of a fear of being sued; controlling steroid use is a low priority among most law enforcement agencies; and few schools test for steroids in any manner. The exact level of steroid use by high school athletes is hard to determine. A survey of Texas high school students taken every other year by Texas A&M University estimates that nearly 42,000, or 2.0 percent, have used steroids. The percentage of 12th graders reporting steroid use was 4.2 percent. However, these figures include both athletes and non-athletes. To read the Dallas Morning News series, go to: www.dallasnews.com/ specialreports/sports and click on “The Secret Edge” (free registration required). If you have any news or interesting trivia items you would like to contribute to T&C’s Bulletin Board, please e-mail them to ef@momentummedia.com, or fax them to (607) 257-7328.

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Circle No. 107

Circle No. 108

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TREATING THE ATHLETE

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PITCHING IN STITCHES How did Curt Schilling help the Red Sox win the 2004 World Series with a ruptured tendon in his ankle? And what did his postseason surgery and rehab entail? It’s all here.

Schilling touches his ankle during the fourth inning of Game 6 of the 2004 American League Championship Series.

By R.J. Anderson or many baseball fans, the lasting image of the 2004 season is of Curt Schilling, grimacing and grinding as he and the Boston Red Sox defeated the New York Yankees in Game 6 of the American League Championship Series. And the focal point of that image is Schilling’s bloody sock, which covered a ruptured tendon sheath and six sutures, and is now on display in the Baseball Hall of Fame. After Schilling’s performance helped even the series, Boston won Game 7 and made baseball history as the first team to dig out of a 3-0 hole in

the playoffs. The Red Sox would go on to dispatch the St. Louis Cardinals in four straight games, winning their first World Series title in 86 years, boosted by Schilling’s six stellar innings in Game 2. But for the sports-medicine community, the story that rose above all others was the medical ingenuity that allowed Schilling to take the mound for his final two starts. With that in mind, T&C takes a look at the ground-breaking procedure that extended Schilling’s season, his postseason surgery, and the rehab plan responsible for getting Boston’s ace ready for the 2005 season.

MAKING HISTORY

Down three games to two against their rivals from New York, and facing elimination from the ALCS, the fate of the Boston Red Sox was about to be decided by a surgeon in a back room at Boston’s Fenway Park. Sitting on an athletic training table, Schilling, Boston’s only rested starting pitcher, looked on as 2004 Red Sox Team Physician Bill Morgan, MD, performed a medical first. R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at rja@MomentumMedia.com.

A T H L E T I C B I D . C O M ◆ T & C A P R I L 2 0 0 5 ◆ 15

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TREATING THE ATHLETE

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Earlier MRIs revealed that Schilling had ruptured the retinaculum in his right ankle. Without that sheath of tissue functioning properly, whenever he pushed off the mound during his pitching delivery or fielded his position, the untethered peroneal tendons running along the distal portion of the fibula were snapping over his lateral malleolus. “His ankle was under so much tension because of his size and pitching motion that his peroneal tendons would spring back behind the groove in his fibula like guitar strings,” says Morgan, an Orthopedic Surgeon at St. Elizabeth’s Medical Center in Boston. “After examining him and talking to him extensively, it became apparent that the real problem wasn’t even the tendons being out of the sheath, it was when they self-reduced—when they popped back into that groove. It was painful, but more than anything, it was very distracting when they popped back in.” Schilling had endured season-long pain in his right ankle caused by an osteochondral deficit in his talus, basically a deep bone bruise, but Morgan believes the retinaculum rupture was an acute injury. He says it probably happened during Game 5 of the American League Divisional Series against the Anaheim Angels, when Schilling pivoted off the mound to field a slow rolling ball and pulled up lame after throwing the ball errantly toward first base. Schilling’s next start was to be Game 1 of the ALCS versus the Yankees, and in the days leading up to it, Morgan racked his brain trying to come up with a bracing solution to allow Schilling to take the mound—as did others. “One day it was like a dog and pony show. Every brace manufacturer in the world was there,” says Morgan. “I also probably got 3,000 e-mails from people telling me how to deal with the injury—everything from soaking it in ice for four hours at a time to one guy mailing me his Army boots. “We finally fabricated a brace on our own and attempted to stabilize

Boston University's Maria Hutsick poses with her files.

“

After looking at a couple of MRIs,

I felt that maybe we could build a dermal wall by suturing his skin to the periosteal layer of his fibula … The hope was that a wall between the tendon and the groove wouldn’t allow the tendon to slip. his fibula in hopes of keeping those tendons reduced,” Morgan continues. “As you could see from the results of his first outing in New York, it failed significantly.” Schilling left that game after three ineffective innings in which the Yankees roughed him up for six runs off of six hits. “He was failing in his location, everything was way off,” says Morgan, “and he couldn’t push off his right leg at all.” It was clear that a brace was not the answer, so Schilling, Morgan, and Red Sox General Manager Theo Epstein sat down and brainstormed about their options. “We asked ourselves, ‘Do we perform the surgery to repair it, which would end the season for him? Or is there something else we can do?’” says Morgan. They decided they weren’t ready to call it a season, and Morgan began kicking around an idea. “After looking at a couple of MRIs, I felt that maybe we could build a dermal wall by suturing his skin to the periosteal layer of his fibula,” he explains. “The hope was that a wall between the tendon and the groove wouldn’t allow the tendon to slip.” It didn’t take much to get Schilling on board with the idea. “I pulled Schill aside and spoke to him privately,” says Morgan. “I’d never say anything in front of management that may sound like a solution if the patient doesn’t first agree to the idea of an invasive procedure. Curt is a very thoughtful individual—he did a lot of research

16 ◆ T & C A P R I L 2 0 0 5 ◆ A T H L E T I C B I D . C O M

”

and understood the anatomy and the options, and for him it was a no-brainer. He said, ‘Let’s go!’” “When [Dr. Morgan] came to me, I mean we were out of options,” Schilling said in an interview with the Associated Press after Game 6. “I was not going to be able to pitch in Game 6. That was clear. I was also not going to go out there feeling like I did in Game 1. When he explained [the procedure] to me, it made total sense. Whether it had ever been done or not was not really relevant to me at that point.” Before attempting the procedure on Schilling, Morgan practiced a couple of times on a cadaver. “I wanted to look at the anatomy, mostly to see where the cutaneous nerves are located,” says Morgan. “I also wanted to get an idea as to the thickness of the periosteum and a general idea of where all the sutures would go.” The night before his ALCS Game 6 start, Schilling was given a local anesthetic, and Morgan went to work. Assisted by two of the team’s athletic trainers, he inserted six sutures that ran from the tip of Schilling’s fibula to the area where the tendon began to subluxate out of its groove. Before inserting the sutures, Morgan reduced the tension in the tendon by holding it anterior to the fibula. The procedure took around 15 minutes. “Essentially we numbed it up, took some pretty strong sutures and percutaneously sewed the skin to the periosteal layer covering the bone, which, luckily

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TREATING THE ATHLETE

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for him, was a pretty good anchor,” says Morgan describing the breakthrough procedure. “For some people, the periosteal layer is very thin and you can’t get a good bite, so you would just end up on bone. But because he had some inflammation and scarring, we were able to latch onto some tissue. “We did it the night before the game because I wanted to make sure he could at least walk with the sutures in,” continues Morgan. “He was a little sore the next day, but he was getting

around, and the tendon wasn’t subluxating back. We augmented the repair with Marcaine to numb it and let him take the mound.” As Schilling took his warm-up pitches Morgan held his breath— something he did for the entire game. “I wasn’t sure if it would work. No one can measure the magnitude of the force of that tendon trying to get back into that groove,” Morgan says. “So I wasn’t sure whether or not he would rip all of the sutures out of the skin on

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his first pitch. Thankfully, they stayed in place.” With the sutures secure, Schilling was back to his old self, throwing 99 pitches in seven strong innings, defeating the Yankees, and setting the stage for the historic Game 7. And his efforts were not lost on teammates or the national viewing audience as Fox network cameras continually focused on Schilling’s right sock, which was stained with blood. “He had a little seepage of blood from the sutures,” says Morgan, “but it really wasn’t as dramatic as the cameras made it look. The sock absorbed most of the blood.” Still, it inspired his teammates. “When I saw blood dripping through the sock and he’s giving us seven innings in Yankee Stadium, that was storybook,” said Red Sox first baseman Kevin Millar in postgame interviews. After the game, Morgan removed the sutures to avoid infection. He says that almost immediately, the tendon started snapping around again when Schilling moved or walked on the ankle. GAME TWO

Having eliminated the Yankees in Game 7, the Red Sox began preparing to face the St. Louis Cardinals in the World Series. Schilling would start Game 2. Plans were already in place to repeat the technique, but meanwhile the medical staff did all they could to get him ready. Schilling wore a cam walker to limit range of motion and was under orders to stay off his feet as much as possible. The athletic trainers performed a lot of deep tissue massage on his ankle, attempting to milk the edema out of the injured area. With the Red Sox winning the first game of the series, Schilling readied for his start in Game 2 much the way he did for Game 6 of the ALCS. Only this time the shadows of doubt had shrunk considerably. Until the next morning. The night before Game 2, Morgan, again in a back room in the Fenway clubhouse, inserted the sutures. This time he was assisted by George Theodore, MD, an Orthopedic

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getting pretty beat up from the sutures and there was a lot of edema around that area. I was also worried about infection, and even possibly rupturing the tendon. “Would he have been able to go a third time if the series was on the line? I don’t know for sure, but I think he would have probably given it a shot,” Morgan adds. “Luckily we won the next two games and he didn’t have to make that decision.” TIME FOR SURGERY

Despite pitching successfully with the sutures in place, they caused some minor infection and irritation. As a result, the surgery to repair his retinaculum had to be delayed until 16 days after his final game. The three-hour procedure, which is rarely performed on baseball players because of the uncommon nature of the injury, was led by Theodore with Morgan assisting. The major work involved pushing the peroneal

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the pain was clearly at the most proximal suture,” says Morgan. “There’s a lot of little sub-cutaneous branches of nerves in that area, so I figured that we might have caught one. I removed that top suture and a good 60 to 70 percent of his pain disappeared immediately. “Since the other sutures were fine, we again augmented the whole thing with Marcaine. Once that kicked in, he felt pretty good and was ready to go,” Morgan adds. “To be honest, when he first limped into the clubhouse, it didn’t look like he was going to pitch. Derek Lowe was out there getting warmed up in case Curt couldn’t go.” Once again Schilling pitched, and pitched well, going six innings, allowing no runs and only four hits. And again, the Red Sox were victorious. But the suturing was taking a toll. “When Curt came out of Game 2, he was in a lot of pain and told me, ‘Doc, I don’t think I can do this again,’” says Morgan. “The tissue was

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Surgeon at Massachusetts General Hospital who specializes in foot and ankle injuries. “I tried to skew the sutures a little so that we weren’t going through the same holes because they were still a little inflamed from his first time out,” says Morgan. “And we put one more suture in than before. It was a little more proximal because I really wanted to make sure that the top of the tendon didn’t subluxate back. I put the sutures in, and Dr. Theodore held the tendon in place. “That night he was feeling pretty good, but he was still numbed up from the Marcaine,” Morgan adds. The next morning, though, Schilling woke up in a lot of pain. “I woke up at seven that morning,” said Schilling at a postgame press conference. “That’s a tip-off right there because I never wake up at seven in the morning. I couldn’t walk.” Morgan remembers a limping Schilling seeking him out in the clubhouse. “I looked at him, and saw that

TREATING THE ATHLETE

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TREATING THE ATHLETE

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tendons into their proper position and reconstructing the retinaculum. “After we opened up his skin, we saw that the tendons were clearly dislocated anteriorly,” says Morgan. “Also, the peroneus brevis tendon had a little longitudinal split, so we had to fix that as well, but that’s not too unusual considering the chronic trauma it had been through. The retinaculum was in pretty good shape, it was just torn, so we were able to do a primary repair. Once we repaired that retinaculum, and saw that it was pretty strong, we took a little window of periosteum from his fibula and used it to reinforce the repair.” The surgery was considered a success and Schilling was fitted for a cast, To get Schilling ready for the 2005 season, Physical Therapist Sue Falsone used massage, strength and stability exercises, hydrotherapy, and video evaluation. At left, Schilling pitches during 2005 spring training.

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which he wore for the next five weeks. Then it was on to an intensive rehab protocol, designed to allow Schilling to return pain-free for the team’s 2005 World Series title defense. BACK ON TRACK

The rehab stage of Schilling’s return actually began while he was under the surgeon’s scalpel. An Arizona native who maintains a home outside of Phoenix, Schilling planned to do his ankle rehab and his offseason conditioning work at Athletes’ Performance in Tempe, Ariz., a facility where he trained the previous winter. In anticipation of this, Schilling asked Sue Falsone, PT, MS, SCS, ATC, CSCS, Director of Performance Physical Therapy at Athletes’ Performance, to attend the surgery. “It really helped set up communication between me and the Red Sox, and made sure I had a good understanding of exactly how the procedure was done,” says Falsone. “It always

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helps to see the surgery so that if your athlete or patient has any questions, it’s easier to answer them.” The communication between Falsone and the Red Sox continued for the rest of the offseason. “Even though we were across the country, I talked to Chris Corenti, the Red Sox Rehabilitation Coordinator and Assistant Athletic Trainer, almost daily. It was the same way with Dr. Morgan and Dr. Theodore,” says Falsone. “They knew exactly where he was throughout the entire process. Chris and Dr. Theodore also came to Arizona just before spring training to see how he was doing.” Schilling began working out at Athletes’ Performance in mid-December after his cast was removed and he was in a walking boot. He worked with Falsone and the staff at Athletes’ Performance five days a week. “He was probably here for half the day,” she says. “And once he started to throw he was here even longer.”

Falsone says Schilling’s rehab program involved a total-body approach that focused on both rehab and performance enhancement. “It’s hard to say what I did specifically for his ankle rehab versus making sure that he got back out on the field in great shape,” she says. “It’s a very blurry line. It’s not like, ‘this was rehab and this was performance.’ The entire process was centered on getting him back to playing.” To facilitate the approach, Falsone and her staff used massage, strength and stability exercises, hydrotherapy, and video evaluation. “He would start by meeting with our massage therapist for 30 minutes to an hour just to help with the scar control,” says Falsone. “We did a lot of soft tissue work throughout his right leg and in his hips and used augmented soft tissue mobilization tools from Performance Dynamics called the ASTYM System about three days a week. By introducing microtrauma

TREATING THE ATHLETE

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into the tissue, the ASTYM System helped break down collagen and scar formation. Those tools helped Curt to not feel stiff and decreased some of the fibrosis that developed when he was immobilized.” Next, he would train with a strength coach doing upper-body strengthening and core-stability exercises for about an hour. “After that, he would meet with me for more specific ankle therapy for another hour,” says Falsone, “then with our metabolic specialist for anywhere from 30 minutes to an hour. “When I started working with Curt, we weren’t allowed to do any active eversion or inversion movements because the doctor didn’t want to put too much stress on the repaired tendon or his retinaculum, so we only did dorsi flexion and plantar flexion movements,” she continues. “During that time we also initiated strength training for his gastroc-soleus muscle, activated foot intrinsics, and

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progressed with some minor weightbearing exercises.â&#x20AC;? Falsone says one tool that made a big difference in Schillingâ&#x20AC;&#x2122;s rehab is the Power Plate. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s basically a total body vibration unit that you can do different things on, like stand and balance,â&#x20AC;? she says. â&#x20AC;&#x153;He did some specific ankle joint mobilization and stretching on it every day. That really helped to loosen him up and get him going.â&#x20AC;? When Schillingâ&#x20AC;&#x2122;s scar had fully healed, Falsone threw hydrotherapy into the mix. While in the pool she initiated gait training and some low-level ankle strengthening and slowly increased Schillingâ&#x20AC;&#x2122;s weight bearing ability. Once his mobility began to improve, he started working on his throwing motion in the pool, eventually moving out of the water, graduating to soft- and long-toss programs while standing on level ground. Schilling wouldnâ&#x20AC;&#x2122;t throw from a mound until the second week of spring training.

Once Schilling was able to perform his throwing routine outside, Falsone began videotaping him. Using Dartfish software that allows multiple videos to appear side-by-side on one screen, Schilling and Falsone broke down every throw and compared them in order to monitor his mechanics from one throw to the next. â&#x20AC;&#x153;His arm slot, stride length, and trunk rotation were exactly the same every time,â&#x20AC;? says Falsone. â&#x20AC;&#x153;If he was favoring that ankle at all, he would not have had that consistency. And he was just so consistent from throw to throw.â&#x20AC;? Falsone found Schilling an eager patient and a dedicated student of his rehab. â&#x20AC;&#x153;He wanted to know everything: what was going on, why he felt a certain way,â&#x20AC;? says Falsone. â&#x20AC;&#x153;We actually pulled out the anatomy books a few times to show him how it all works. SPRING TRAINING TRANSITION

On Feb. 15, Schilling reported to spring training along with the

TREATING THE ATHLETE

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rest of the Red Sox pitchers and catchers. At that point he was a little ahead of schedule, according to Morgan, who still consults with his star patient even though he is no longer the teamâ&#x20AC;&#x2122;s physician. â&#x20AC;&#x153;Heâ&#x20AC;&#x2122;s doing better than I anticipated,â&#x20AC;? says Morgan. As this issue goes to press, Schilling is working hard in spring training, but has yet to feel completely comfortable pitching off the mound. He is currently scheduled to make his first start in mid-April. Falsone, who visited Schilling at the Red Sox spring training facility, says that constant communication between Athletesâ&#x20AC;&#x2122; Performance and the Red Sox is the reason Schillingâ&#x20AC;&#x2122;s transitions from surgery, to rehab, to spring training have been so smooth. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s a really neat relationship that flows nicely between both parties,â&#x20AC;? she says. â&#x20AC;&#x153;And Curt really feels like he benefits a great deal from that.â&#x20AC;? â&#x2014;&#x2020;

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OPTIMUM PERFORMANCE

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Stretching the Field At Boston College, coaches are making flexibility a focal point of their strength and conditioning program—with great results.

Boston College Media Relations

By Dr. Ellyn Robinson n the pursuit of making athletes bigger, stronger, and faster, today’s strength and conditioning coaches are faced with many obstacles. Outside the realms of program design and individual instruction, a coach is challenged with scheduling, staffing, and time constraints. A constant question is: With a limited amount of time to spend with athletes, which conditioning components take precedent? More often than not, flexibility is the first component that ends up being neglected. However, many athletes today have very poor flexibility,

and ignoring this can make your entire strength program inefficient. The strength and conditioning coaches at Boston College have made flexibility a priority in their program with great results. The football team tied for first in the Big East Conference last season, the men’s basketball and ice hockey teams have been ranked in the top 10 this season, and women’s basketball, men’s soccer, women’s soccer, and field hockey were all ranked in the top 25 during their seasons. In this article, I will explore some of the current methods

used in flexibility and how Boston College has incorporated them into its strength and conditioning program. WHY STRETCH?

Why is flexibility so important? Without adequate range of motion, Ellyn Robinson, DPE, CSCS*D, CPT, is an Associate Professor and Graduate Coordinator at Bridgewater State College in the Exercise Science and Strength and Conditioning programs. She has competed, coached, and taught in the strength and conditioning field for over 20 years.

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an athlete will not get the most out of a strength program. When an athlete begins Olympic lifting and squatting, they usually exhibit common technical faults. Errors include improper back position and weight distribution, excessive trunk flexion, and poor knee tracking. These errors are directly related to lack of flexibility in the hips, upper and lower legs, and shoulders. Increased flexibility in the hips, shoulders, and lower legs can dramatically increase the athlete’s practical range of motion. This increased ROM then allows the athlete to move more efficiently in their Olympic lifting and squatting sessions. Greater flexibility also improves speed and agility. Most athletes have some technical flaws in their running and movement mechanics, and without adequate flexibility, fixing those flaws is difficult. For an athlete to powerfully accelerate, quickly decelerate, and efficiently change directions, they must be able to lower their center of gravity and

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manipulate their limbs with little to no internal resistance. Flexibility is the key to proficiently and efficiently executing these biomechanics. A flexible athlete is also less likely to become injured. Functional flexibility allows athletes to move fluidly and efficiently without resistance into athletic positions. When a certain joint or joint complex is limited in range by tightness, the athlete is limited in function and there is increased risk of injury. Above all, athletes who can sprint without having their stride length limited by tight hamstrings, hip flexors, or anterior shoulders, and who can quickly drop their center of gravity in the acceleration or deceleration phase uninhibited by tight hip rotators, are athletes who can perform closer to their greatest athletic potential. THE BOSTON COLLEGE PROGRAM

When athletes have poor flexibility, many coaches simply tell them to stretch on their own without

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any instruction or supervision. This is where a strength and conditioning program can break down. The strength coach needs to provide a specific program for the athletes and make sure that the athletes know proper stretching technique. At Boston College, strength coaches take a proactive approach to increasing their athletes’ flexibility. The program primarily employs active isolated stretching (AIS) principles. AIS is the innervating of a muscle (the agonist) to contract resulting in the opposite muscle (the antagonist) becoming inhibited and relaxed. The principle of reciprocal inhibition allows the muscle to lengthen without evoking a stretchreflex contraction. This creates greater muscle length without any associated micro-trauma. Boston College athletes stretch one muscle group at a time, thus actively contracting the muscle opposite the targeted group. The muscle

TOPICAL SKIN REFRIGERANT

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Single-Leg Stretch

is stretched gently (not to full range or discomfort) for two to three seconds. The stretch is released before the muscle senses the stretch and utilizes the protective contraction, facilitated by the excitatory proprioceptor, or the “The Muscle Spindle.” This is repeated four to 12 times each session. Some of the stretches Boston College utilizes are performed with partners and others are conducted

without assistance. At the beginning of each season the coaches do more of the stretching to assure proper form and execution. Once the athletes learn the stretches, they stretch each other while the coaches supervise. The athletes also receive extensive and specific instruction for each stretch. Boston College Head Strength and Conditioning Coach Todd Rice’s master’s degree is in kinesiology, and his ability to explain the biomechanics of stretching and then relate it to athletic performance helps the athletes fully embrace the complete stretching routine. Below is a sampling of some of the stretches they use. Note that the first three are part of the “Sprinters

Series,” which develops flexibility in the deep rotators of the hips. Each of these three stretches are done twice, first with active static stretching for 30 seconds, and then again for four to 12 reps with AIS. Single-Leg Stretch: In this stretch, the athlete lies supine with the left leg straight and the right knee bent into the chest with the foot externally rotated and dorsiflexed. A partner kneels on his or her right knee facing the athlete, and places their right hand above the athlete’s left knee on the thigh to minimize iliopsoas shortening. The partner places their left hand below the athlete’s bent right knee with the athlete’s right foot on the partner’s abdomen, and the partner applies pressure down (toward the floor) and back (toward the shoulder). The process is repeated for the other leg. (See Figure One, at left.) Double-Leg Heels on Thighs: Have the athlete lie supine with both knees bent in toward the chest. The feet are externally rotated and dorsiflexed

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OPTIMUM PERFORMANCE

and in line with the knees. The athlete places his heels low on the partner’s thighs. The partner faces the athlete, takes a wide stance, and applies pressure down and back with hands low on the hamstrings. (See Figure Two, below.) The athlete should visualize and try to focus on the six deep rotators (piriformis, gemellus superior, gemellus inferior, obturator internus, obturator externus, and quadratus femoris), which collectively originate from the inferior lateral portion of the sacrum and various portions of the ischium and insert on the greater trochanter. With this focus, the athlete should be able to contract the deep rotators through external rotation of the hips. This contraction technique takes both time and good instruction to accomplish. Double-Leg Feet on Shins: This stretch is quite similar to the heels on thighs stretch. With the legs wider and lower than with the heels on thighs

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stretch, this movement involves both the deep rotators and the adductor complex. (See Figure Three, below.) Hamstring Stretch: Lying on his or her back, the athlete lifts the right leg up to their potential range of motion either with a stretch rope or with assistance from a partner, and straightens the left leg. They first contract the quadriceps muscle group and pull with the hip flexors, then stretch the hamstrings for two to three seconds. This is repeated four to 12 times. Dorsiflexion of the foot will incorporate the gastroc and soleus complex, where plantar flexion will isolate the hamstrings. (See Figure Four, below.) Four-Point Lateral External Rotator: This stretch is often performed incorrectly. To start, the athlete gets into the “all fours” position, with knees and forearms on the floor. The athlete allows the knees to spread until a comfortable adductor stretch is achieved. The main focus of this

stretch is for the athlete to push his or her hips straight back focusing on the deep rotators of the hips. The buttocks do not move inferior, but slide straight back. Normal range of motion is minimal. (See Figure Five, below.) The intent of this stretch is to target the pectineus and the iliacus muscles, which are internal hip rotators. Since both muscles insert on and just below the lesser trochanter of the femur, it is important to keep the pelvis neutral and the back flat while pushing the pelvis away from the femur. Hip Flexor Stretch: The lunging hip flexor stretch is performed by the athlete on both sides of the body. The left leg is extended into the lunge position with the knee over the arch of the foot, yet not protruding over the toes. The right leg is extended straight back with the weight on the toes. It is very important that the athlete’s back is flat and the torso is upright. (See Figure Six, above right.)

Double-Leg Heels on Thighs

Double-Leg Feet on Shins

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Hamstring Stretch

Four-Point Lateral External Rotator

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Hip Flexor Stretch

This stretch is enhanced and can be active static if the athlete contracts his or her right gluteus maximus muscle to incorporate reciprocal inhibition for the iliopsoas muscle (iliacus and psoas major and minor). Because the psoas major and iliacus portions of the iliopsoas complex insert on the lesser trochanter, slight internal rotation of the right hip (by pointing the toes in 20 degrees) will lengthen the iliopsoas and increase the stretch. After these static and active isolated stretches are completed, athletes perform a dynamic flexibility warm up. These exercises consist of knee tucks, butt kicks, triples, walking lunges, and hip rotators, among others. When the athletes have completed the dynamic warmup, they move to the next portion of their strength and conditioning program, which includes sprints (assisted and resisted), sled drags, agilities, plyometrics, and weight training. Upon the completion of the weight training, additional stretching is conducted. The key is that flexibility is not a separate component, but an integral part of the program, as demonstrated by the multiple opportunities for stretching built into the workout.

determining that the athlete would be out for the season, athletic trainers re-evaluated and he only missed one game. Coach Rice feels that this athlete’s balance between strength and flexibility was the reason he returned so fast. Flexibility training does not start and end with increasing the athlete’s range of motion. With a program in place that incorporates flexibility training into a full strength and conditioning regimen, your athletes will

OPTIMUM PERFORMANCE

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be able to successfully complete their strength and speed workouts, and they’ll carry these improved fitness levels onto the field. ◆

Many thanks to Boston College Head Strength and Conditioning Coach Todd Rice, Strength and Conditioning Interns Craig Buckley and Nick Asermelly, and Bridgewater State College Strength and Conditioning graduate student Mary McArdle for their help with this article.

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How do the Boston College coaches know that their program is working? Along with seeing more flexible athletes out on the field, court, and ice, hamstring pulls have decreased. In the three years Rice has been at Boston College, the football team has had only one hamstring pull. And, after initially

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MANAGEMENT

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Coping

with Coach

Diﬃcult One of the hardest parts of being an athletic trainer is dealing with a difficult coach. Seven ATCs share the lessons they’ve learned.

By David Hill

hey always want things their way. They don’t respect you or trust your decisions. They won’t communicate. They take you for granted. They argue, they manipulate, they outright lie. They go by many different names, but we call them Coach Difficult. Living with Coach Difficult is hard. With their arrival, a dream job can become a nightmare. Sometimes there seems to be no way out except the want ads. You may even question your career choice.

Almost every athletic trainer at some time has to face Coach Difficult and cope with his or her shortcomings. Whether it’s staring him or her down, going to administrators, reaching an understanding, or simply taking pride in doing the best one can under the circumstances, there is, fortunately, a solution to every horrible coach. Here are the stories of seven athletic trainers who struggled but survived Coach Difficult and have lessons to share.

STANDING YOUR GROUND

Often, the gameplan when dealing with Coach Difficult is to stand firm for oneself and the profession without getting personal. Ali Farrell, MS, ATC, has followed this philosophy since the earliest days of her career. Now an Athletic Trainer at Amfit Physical Therapy in Greenwich, Conn., Farrell David Hill is an Assistant Editor at Training & Conditioning. He can be reached at dhill@MomentumMedia.com.

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recalls having to stand up to a condescending girls’ high school basketball coach during her graduate school days in another state. Farrell had seen reviews from the school’s previous athletic trainer noting that this particular coach could be difficult. Farrell immediately got a first-hand view of the coach’s attitude when he was slow to accept some of her decisions. He was especially upset that Farrell held out the start-

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ing point guard after a serious injury. The athlete’s rehab was going well, but the player wasn’t even to the point of being functionally tested. At a Saturday therapy session, the athlete was unusually quiet, and Farrell asked what was up. “She said, ‘Well, the coach is kind of mad at me. He doesn’t think I’m doing a good job, and he doesn’t think you are, either,’” Farrell says. “It came out that the coach had said,

Listen Well Sometimes, the most important tool in dealing with Coach Difficult is on the sides of your head. “People forget we have two ears and one mouth,” says Devin Healy, ATC, CPT, Athletic Trainer at Danbury (Conn.) High School and HealthSouth Sports Medicine Coordinator in southwestern Connecticut. “The point is the ears are more important sometimes, and we need to use them.” Healy discovered this just three days into his assignment to Danbury. A female basketball player with a history of a torn ACL complained of pain in her knee and limped during a late-season practice as the playoffs loomed. Healy thought she should sit out the rest of practice and see the doctor the next day. He took her off the court and into the athletic training room. “The coach comes in and says, ‘She’s fine. She’s going to go play,’” Healy says. “I said, ‘Coach, she’s not fine. Here’s what I found.’” Healy explained that he’d detected laxity in the knee and, given her history of a torn ACL, was concerned she aggravated or reinjured the joint. “I went through the whole thing. She said, ‘No, she does this all the time.’” Healy recalls wanting to yell back at the coach. But he kept his cool and realized he was new and the coach may not be comfortable with him just yet. Plus, he wanted to let the coach have her say. He left the athletic training room while the player and coach continued to talk. It was then that Healy discovered a twist to the case. He heard, from outside the room, the athlete say loudly, “Mom!” It turned out the coach-player duo were also mother and daughter. A few minutes later they came out, and Healy talked to the coach. “I said, ‘Listen, I’m concerned because of her history,’” Healy says. “‘I’m not certain that it is the ACL, but I’m also not sure that it isn’t. So this is where my thoughts are. What do you think?’ And all of a sudden she kind of looked at me like, ‘Oh, you care what I think?!’” The coach/mother explained that she felt her daughter was hypochondrial, and Healy conceded that she obviously knows her daughter better than he does. They agreed to ice the knee for 10 minutes and see how the player felt. After 10 minutes, she was still limping and couldn’t bear full weight on the knee, so she stayed out of practice, saw the doctor the next day, and an MRI confirmed a meniscus injury. Healy earned the coach’s trust, and things have been fine since. The take-away lesson, says Healy, was the importance of listening and showing respect for the coach. “Once you earn their trust, life’s easy,” he says. “Even if you don’t agree with them, listen, reiterate what they said so you make sure you understand, let it soak in, and make sure they’re done. And then you can respond if you feel it’s necessary. If you just talk to them, they’ll respect you. That’s the most important thing.”

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World Champion Pole Vaulter Stacy Dragila

California raisins are a delicious way to add nutrition and flavor to your family’s meals. Convenient and healthy, simply toss a handful into your favorite dishes to add natural sweetness and texture. “Raisins are fat and cholesterol free, high in antioxidants, and an excellent source of energy,” says Stacy. “There’s no telling how high they can take you.”

Find delicious recipes and more about California Raisins at www.calraisins.org Circle No. 123

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referring to me, ‘She’s not a doctor. She’s just a Band-Aid-and-ice girl.’ The player also told me, ‘No matter what you say, he wants me on the bus to our game Monday.’ “She had a high second-degree ankle sprain with swelling and a nasty hip pointer,” Farrell continues. “She was ambulating without crutches, but we had just started weight-bearing exercise, and anybody in their right mind knows you’re not going to throw a kid on the court at that stage.” That night, Farrell stayed at school to cover another event, and the girls’ basketball coach was there, too. She confronted him. “I told him, ‘I understand you have some concerns. You’re right I am not a physician. But I do a heck of a lot more than supply Band Aids and ice,’” Farrell says. “And you compromised this athlete by putting her in an awkward position and then ordering her to be on Monday’s bus. That goes directly against my order and that of any physician overseeing my decisions. If there is an issue with the way that I am treating the athletes or anyone else for that matter, I’d appreciate you speaking to me before you talk to the athletes.’ “He replied, ‘Well if I said something like that ...’ then he stopped in mid-sentence and never apologized,” she continues. “And he never apologized to the athlete. When we did clear her to play, she was walking on eggshells from being put in the middle.” Farrell was in an awkward position: a young graduate student, not on staff, confronting a veteran coach. But she knew that she needed to raise the issue with the coach in order to maintain the athletes’ trust in her and establish the athletic trainer’s role, both for the rest of her time at the school and for anyone who followed. That same day, Farrell told the school’s athletic director about the incident. During the rest of the season and school year—the coach also coached a spring sport—she tried to remain cordial and make small talk, but their relationship was cool. At the end of the year, the coach’s contract Circle No. 124 34 ◆ T & C A P R I L 2 0 0 5 ◆ A T H L E T I C B I D . C O M

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was not renewed. Farrell was told the administration had been documenting the coach’s behavior all along. “I was more prepared than I had thought—it helped that we talked in classes about how we would deal with these things,” Farrell says. “Because I was going to be there for only a relatively short time, I needed to address it immediately. I didn’t want him saying the same thing to another athlete, athletic trainer, or coach.” SPEAKING UP

For Chad Smith, MAE, ATC, now Athletic Trainer and Athletic Health Care Teacher at East Grand Rapids (Mich.) High School, his nightmare coach was a classic control freak. Smith was working for a rehabilitation clinic, seeing a general population of patients in the morning and serving a high school as its athletic trainer during afternoons and evenings. The problem involved the head football coach, who told his players that if they got hurt in a Friday night game, they were expected to meet with him before going to see Smith on Saturday morning. Letting the coach know they were hurt might not have been so bad, but the coach insisted on being a middleman, screening injuries when he had no training to do so. With about five years of experience in the field at the time, Smith remembers feeling a little wet behind the ears. He also knew that some athletes do use the athletic training room as a refuge or way to seek attention, so the coach’s concerns were not necessarily without reason. Still, he was puzzled. “I thought, how could a coach not understand the importance of an athlete’s health?” he says. “And why would he put himself in that type of situation, especially with the liability issues that could occur?” Smith mulled over his options, then decided to speak to the coach privately. “The coach pretty much admitted that he wanted to make sure they were coming to see me for legitimate reasons,” Smith says. “He didn’t trust my decision-making on whether the reasons were legitimate or not.”

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Smith reasoned that the coach had never properly learned the role of an athletic trainer, and he thought that a little education could solve the problem. He outlined the liability risks the coach could create for himself and the school if someone lacking medical training assessed injuries, and explained his own background, education, and experience. Smith felt as if he were getting through and considered the issue resolved. But nothing changed. Players were still told to see the coach first. Although Smith was careful to keep the problem between himself and the coach, he tried to find out how the coach treated others. “I kept hearing that this coach was one of those people who would tell you what you wanted to hear,” Smith says. “At the end of a discussion with this coach, you would feel like you got your point across, that he listened to you, and that the situation would be resolved. But in the end, nothing would change.” At that point, Smith took his concerns to the school’s athletic director. But that proved fruitless as the coach was also an assistant principal who outranked the athletic director. In addition, the athletic director was about to retire and was reluctant to take action. Now in a job where coaches understand and respect the athletic trainer’s role, Smith looks back on his time with Coach Difficult as a growth experience. “I learned the importance of dealing with a problem in a professional way,” he says. “I’m glad I tried to solve the problem by talking to the coach first, before taking it up the ladder. And I’m glad I did so behind closed doors instead of airing dirty laundry in the open. But mostly I kept my sanity by focusing on the health of my athletes, which is what I’m trained to do.” KEEPING CALM

Clint Thompson, MA, ATC, is at the end of a career instead of the beginning, and his strategy for Coach Difficult utilizes a combination of both Farrell’s and Smith’s suggestions.

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Recently retired as Head Athletic Trainer at Truman State University, Thompson has worked at several universities during his 37-year career and encountered his share of problem coaches. What he’s found most helpful, he says, is to let your work speak for itself, address a problem when you need to, and be careful to never get into a battle. Thompson recalls one Coach Difficult who came to Thompson’s school accustomed to treating athletic trainers a certain way. “He wanted complete control in any situation,” Thompson says. “When we were in disagreement, he would let me know, because he’s a very straightforward coach.” Thompson countered this attitude by keeping his duties firmly in perspective and not taking it personally. “I’ve known athletic trainers who get on their haunches when they think a coach is trying to run the show,” he says. “I just stayed the course and did not fly off the handle. I figured that if I remain positive in the way I present myself, my skills and my care for a coach’s athletes will eventually come through. The coach will come to realize that I know what I’m doing and that my interests are not selfish but magnanimous toward his or her athletes.” In another case, Thompson supplemented his stay-calm armor with the sword of the facts. The sport was wrestling, the era was before recent NCAA weight-maintenance regulations, and the coach took an old-school approach. “The general thought was if you had a good 190-pound wrestler, he would be even better if he was 172— mean and lean,” Thompson says. He knew the coach was using severe calorie restriction and dehydration, and Thompson decided he couldn’t remain silent. His strategy was to point out the detrimental effects on the wrestler’s performance and explain the mechanism behind them. “I don’t think I ever said, ‘This guy cannot participate,’” Thompson says, “but I did explain that the skill level of the athlete was dropping. I also explained that he was often ill, specifically because of dehydration and reduced calories. And I pointed

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out that injuries can happen to athletes who are dehydrated and who have not been eating. Coaches know they can’t win with injured athletes.” Thompson says, overall, he’s learned the importance of augmenting confidence in your own athletic training abilities with patience, calmness, and tact. “If there’s one lesson to learn, it’s that along with relying on athletic training knowledge,” Thompson says, “you need to develop and continually refine your people skills.” GETTING RESPECT

Jane Steinberg, MA, ATC, SCAT, Athletic Training Clinical Coordinator at the University of South Carolina, has worked with so many highly difficult coaches throughout her 27-year career that she can’t single out one as the worst. So she prefers to think of a composite horrific coach. Composite Coach Difficult’s key life-souring trait is a lack of communicating. “When a coach announces practice is at 6 a.m., the athletic trainer wants to fill the whirlpools and water bottles and all that stuff, and needs to be ready when the athletes come in to be taped, wrapped, and treated,” Steinberg says. “So you get there an hour and a half before starting time. Then the coach takes the team in for film review for the next hour and a half, and you sit there twiddling your thumbs. You could have slept, ate, exercised, or done office work.” In some cases, a coach just doesn’t communicate well with anybody or may simply be inconsiderate. In other cases, Steinberg sees the lack of communication as a symptom of a larger problem: lack of respect and understanding of athletic trainers. When this is the case, Steinberg counters by simply refusing to tolerate it. “I teach my students that when your absence gets more notoriety than your presence, there’s something wrong,” she says. “So I tell my coaches that when they change their schedule, I need 24 hours notice. This is how the world works—in the doctor’s office, they require 24 hours notice. If I don’t get that notice, I don’t show up. I tell the

coach, ‘I’m a valuable person, I’m willing to be a team player. But you need to communicate with me, professional to professional, coach to athletic trainer.’ “It can get ugly,” Steinberg continues. “But you have to stand up for yourself. When I know practice is going on, yet I was not informed about it through proper channels and I don’t show up, I’m wondering, ‘What if a kid gets hurt? Watch one of them bite their tongue in half or destroy their knee.’ But you have to draw the line.” Steinberg believes it’s especially important for new athletic trainers to stand up for themselves early on. While the initial conversation can be hard, and the first time you have to enforce your own rule will be tough, it’s easier than being abused on and on, she says. “In your first year, you can either swallow it and grumble and get ulcers and headaches, or you can stand firm,” she says. “You learn you can either be a puppet or you can be a respected professional.” RESISTING ADVANCES

When Anita Eisenhaur, MAT, ATC, started her career, she was hired to be an athletic trainer at a school that had never had one on staff before. She was ready for coaches who didn’t know how to work with an athletic trainer, and she was ready to work with boys’ teams not accustomed to having a female in their presence. But she ended up having to deal with a coach where none of that preparation helped. Eisenhaur, now Sports Medicine Coordinator at the Orthopaedic and Sports Medicine Center in Trumbull, Conn., had been at the school for about a month when one of the assistant coaches started making sexual advances toward her. She tried to shrug it off, but that wasn’t the right way to deal with it, and the coach’s actions escalated. The turning point came after a late practice. The coaching staff was going to a bar around the corner, and Eisenhaur, wanting to fit in, joined them. They had a couple drinks and when it was time to leave, Eisenhaur asked for directions. The assistant coach came out with her.

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“I needed to be clear and calm in conveying to him that it could not happen again. At the same time, I knew that I couldn’t be really confrontational because then he would be defensive.” “He walked me out to the car to give me directions, and that’s when he made the pass at me and became physical,” she says. “I was slightly in shock and didn’t really respond other than to say, ‘I’m leaving.’ And I left.” Into the following morning, Eisenhaur thought about what to do next. Her first impulse was to tell the athletic director or head coach. But she didn’t want to risk being labeled as someone who’d turn every male-female incident into a complaint of sexual harassment. “As soon as you play that card, it might as well be stuck to your forehead for the rest of your career, so a lot of times you have to let things slide just for that very reason,” she says. “I’m not saying it’s right.” Still, she wanted to make sure it would not happen again. She concluded the best thing would be to tell the assistant coach that the advances were not welcome, and if he understood that and apologized, they could continue to work together. If not, she would take it up with the head coach and athletic director. She planned her words carefully and reminded herself to remain calm, which was not easy. “I was very angry at being put in that position,” she says. “I needed to be clear and calm in conveying to him that it was inappropriate, unacceptable, and could not happen again. At the same time, I knew that I couldn’t be really confrontational because then he would be defensive. Plus, he was older than I was and he’d been at the school a lot longer.”

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Eisenhaur arrived at work early the following afternoon and approached the assistant coach at his car. She told him what she had practiced saying, adding that she would not bring a complaint, but could accept an apology and move on. It seemed to work. But later that day, the assistant coach was fired. “He took his anger out on one of the athletes—made him run laps until he collapsed,” Eisenhaur says. “And the head coach said, ‘You’re out of here.’” Eisenhaur has since drawn on the lesson of that incident and recommends the same approach for other female athletic trainers who face unwanted advances or outright sexual harassment. “Any time you become uncomfortable with the direction someone is going, you have to nip it in the bud,” she says. “You should say, ‘I’m not liking where this is going,’ and reassert yourself professionally. “When I was the head athletic trainer for a professional baseball team,

I was the only female among 30 guys,” she continues. “When I first started, there was a lot of testing the waters from the athletes and from coaches. But by presenting myself professionally and letting them know that I would not tolerate that behavior in any way, shape, or form, I set the right tone and never had a problem.” YOUR OWN REWARDS

Sometimes, all efforts to work with Coach Difficult fail, and the only satisfaction is in a job well done, or at least performed as well as possible under the circumstances. That was the case for Chris Patrick, MA, ATC, now Assistant Athletic Director for Sports Health at the University of Florida, when he faced his most difficult coach, long ago at another school. Patrick’s tale is a classic “new hire gone bad.” The coach had done well as an assistant at another school and came with high expectations as the new head coach. But his attitude immediately

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turned off nearly everyone. Patrick’s first inkling of trouble was when the coach set strict rules of behavior for his players only to ignore them the first time they were broken. Then the coach’s negative attitude emerged. “Everybody was a dumb kook except him,” Patrick recalls. “He was constantly demeaning. He refused to recognize that anybody else knew anything and refused to try to work with people.” Others in the athletic department began looking for jobs. Patrick stuck it out for the year. “I took the attitude that I would try to do the best job I could for the athletic department and the athletes involved,” he says. “I bit the bullet, controlled what I could control, went about my business, and, unfortunately, dreaded going to work every day.” Patrick left for a new job at the end of the academic year. The nemesis soon left coaching and has been out since, Patrick believes, leaving one less Coach Difficult for you to deal with. ◆

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Circle No. 127

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Fueling for FOOTBALL

Apples … Hamburgers … Cookies … All have a place in the football player’s diet. But it’s important that your gridiron athletes know when and how nutritional choices can make a difference. By Leslie Bonci hen it comes to seeking nutritional counseling, football players are often the last in line. Because the message from the coaches is usually “bigger is better,” losing weight is not a concern. And most don’t consider nutrition as part of their game plan. But proper nutrition is actually very important for football athletes. To get the full benefits of the intensive preseason workouts, nutrition is key. Because football requires short bursts of energy, eating enough carbohydrates is critical. And with only 10 to 15 games per season, each pregame meal takes on added importance.

EMPHASIZE PERFORMANCE

As a dietitian who has worked with the Pittsburgh Steelers for the past 12 years, several NCAA Division I and Division III teams, and high school athletes, I have found that the best way to talk to football players about this topic is to emphasize performance benefits over nutritional requirements. Whenever I provide advice or information, I talk about the (Continued on page 42) Leslie Bonci, MPH, RD, LDN, is Director of Sports Nutrition at the University of Pittsburgh Medical Center and serves as a consultant to the Pittsburgh Steelers, Pitt athletics, and several area high schools. Football Image: © Getty Images A T H L E T I C B I D . C O M ◆ T & C A P R I L 2 0 0 5 ◆ 39

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edge that eating confers—its specific impact on strength, speed, stamina, and recovery. This resonates with athletes much more than talking about calorie counting or healthy eating. I also talk about taking responsibility for optimal body fueling. A player who comes to practice without having eaten breakfast or lunch, or skimps on fluid intake during a hot summer practice, is not going to reach his full potential—which ultimately affects the performance of the team as a whole. However, at the same time, I also try to focus on individual needs. Each member of a football team will have nutrient requirements based on body size and position, as well as individual food preferences. What works for one player may not be the best strategy for someone else. Therefore, the trick is to give players guidelines that are clear, but not overly-specific. For example, during two-a-day practices, I tell them that skipping breakfast is not an option. But I don’t insist they eat any one specific food. I give them a range of possible choices to fit their likes and lifestyles. When excess body fat seems to be hindering their speed and quickness, I start with simple advice: Decrease portions, but do not skip meals. Cut back on fats, not carbohydrates. And I always link the suggestions to performance. I’ll say, “If you don’t eat breakfast, you will not have the energy to make the most of practice,” or, “If you forego that second helping at dinner, you will soon lose that excess weight and be able to move more quickly to make a tackle.” CARBS ARE KEY

Football is a stop-and-go sport with short bursts of intense effort followed by rest. Therefore, the primary fuel substrate for football is carbohydrate. Yet for many players, carbohydrate intake is sub-optimal. I’ve found the typical football player consumes a diet that is 43 percent carbohydrate, 40 percent fat, and 17 percent protein. Most recently, with the low-carb phenomenon, players are eating even fewer carbs.

The biggest problem is that most football players eat too much fat. If their weight is fine, most don’t think much about what they eat as long as the food is enjoyable. The problem is that fat does not supply the fuel needed to build muscles. It can also cause stomach cramping and indigestion.

During two-a-day practices, skipping breakfast is not an option. But I don’t insist they eat any one specific food. Many football players also eat too much protein. While protein is needed in an athlete’s diet to build and maintain muscle mass, a small amount will suffice. An ideal diet for football players requires 55 to 60 percent of their daily caloric intake to come from carbohydrates, 15 percent from protein, and 30 percent from fat. The way I translate these numbers to football players is that each meal should be two-thirds carbohydrate and one-third protein, with the emphasis on moderate fat. Each meal should look like a peace sign, with one-third of the plate as protein (red meat, poultry, fish, eggs, cheese, milk, yogurt, dried beans, nuts, soy products), one-third as a starch (rice, pasta, potato), and one-third as fruits and vegetables. I emphasize carbohydrate-containing foods with lower fat: bagels over doughnuts, mashed potatoes over fries, grilled chicken over fried, frozen yogurt over ice cream. I explain that upping the amount of carbohydrate in their diet will provide them with more available energy during practice and games. And less fried foods often decreases the chance of an upset stomach, which may also boost performance. In many cases, it’s the lifestyle of high school and college-age athletes that wreaks havoc on their diets. To combat this, I provide some

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simple suggestions for trading their empty-calorie foods for performanceenhancing ones. Replace that cupcake with a piece of fruit. Forego the chicken wings for a piece of grilled fish. Snack on nuts instead of cheese curls (although do put them in a small bowl to avoid overeating). Alcohol consumption can be another problem in football players’ diets. When I talk to athletes about this, I simply present the facts. Alcohol can slow reaction time, increase the risk of dehydration, cause an upset stomach, and delay recovery if consumed prior to replenishing fluid and carbohydrates. I also talk to players about postgame snacks. Many have heard that they need to consume a protein-carbohydrate mix for best recovery, but they’re unclear on what this means. So I give them specific food choices to ensure that they are getting the right proportions—which is six grams of protein and 35 grams of carbohydrates. Suggestions include peanut butter crackers, trail mix, yogurt with cereal, a bagel with cream cheese or peanut butter, or a sports bar containing the right proportion. I also explain that this snack should be consumed within 30 minutes after practice or a game for optimal benefit. TWO-A-DAY TIME

The most grueling and intensive training for football players takes place during preseason two-a-day practices. At this point, calorie needs may exceed 10,000 a day per player. Getting enough carbohydrates is key for optimal performance and recovery. Hydration is critical for both performance and to ward off heat-related illness. Remind your athletes of the heightened physical and mental demands of preseason, and thus the extra attention that should be paid to eating and drinking. Work with your coaching staff to ensure that refueling and hydration guidelines are met during every practice and training session. By fueling properly during the preseason, the team increases its chances of winning during the season.

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My first recommendation is that football players begin working on hydration and fueling one month prior to training camp. Just like players need to get their muscles in shape for two-a-days, they also need to get their digestive tract in shape one month before training camp. This will help the body be better acclimated and adjust more quickly to the demands of preseason, which will minimize injuries and maximize performance.

To accomplish this, athletes should schedule beverages at every meal, as well as before, during, and after exercise. They should also practice drinking larger volumes before and during exercise—gulps instead of sips. In addition, the athletes should get into the habit of regular eating, by having three meals a day plus a snack pre- and post-exercise. Have them aim to proportion two-thirds of the plate to consist of carbohydrates, and choose

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foods with higher water content such as fruits and vegetables. Once two-a-days start, players should consume at least three meals per day with snacks in between. Skipping breakfast is not an option, especially when a player has an early morning practice or lifting session. For the athlete who is not overlyhungry in the morning, a smoothie, yogurt, cereal and fruit, or even a sports drink and sports bar can be a lighter alternative. Adequate caloric intake is very important. To support a large, hardexercising body, this can mean consuming a lot of food. That is okay. Players should not be trying to lose weight during this time. Carbohydrates must be the main fuel source. Players will not recover in time for the next practice unless carbohydrate intakes are adequate. And watch their protein intake. Excess protein consumption will be stored as fat and may dehydrate the body. Sodium intake may need to be increased, especially for athletes with abnormally salty perspiration, to prevent cramping. “Salty sweaters” typically feel gritty or have white residue on their skin or uniform after exercise. Ask these players about their sodium intake, encourage sports drink consumption in addition to water, and recommend adding salt and condiments such as Worcestershire or soy sauce, to foods on their plate. For the training camp rookie, it is important to remind him to eat and drink, even when he would rather nap. In addition, try to push a little more food at every meal. How do you make sure fluid intake is adequate? Start by stressing the importance of drinking early and often. Players should start their day with 16 ounces of fluid and make it a point to drink at every meal, before, during, and after practices. Explain that drinking fluids not only prevents heat-related illnesses but also helps them sustain performance. When practice is grueling, being fully-hydrated will help them get through it. Here are some specifics for them to follow:

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• Drink 16 ounces of a sports drink one hour before exercise as it takes one hour for one liter of fluid to leave the gut. • Drink 20 to 40 ounces of fluid (sports drink/water) per hour of practice. • Drink 24 ounces of fluid (based on recent studies) for every pound of body weight lost during exercise, immediately post exercise. • During practice, coaches must implement scheduled fluid breaks, and they must make sure every athlete stops to rehydrate. Ideally, players should weigh themselves before and after practice and drink enough fluid to replace the lost weight. That is, 150 percent of the lost water weight should be consumed. A player who loses five pounds during a practice would need to drink 120 ounces of fluid to replace the water weight loss. Are sports drinks better than water? During two-a-days, sports drinks most

likely provide an edge over straight water. Sports drinks provide necessary fluid, fuel, and electrolytes during exercise, so they provide a great package deal. At the same time, athletes should not overhydrate. Although consuming enough fluid is essential, it is possible to drink too much. Overhydration can cause hyponatremia, or low blood sodium levels. This can result in headache, apathy, fatigue, nausea, and cramping. In advanced stages, it leads to confusion, lack of coordination, seizure, coma, collapse, and even death. GAMETIME MEALS

Pregame meals have always been a tradition with football teams, but they should also be thought of as an important fueling component before a game. The best strategy is to choose lower-fat foods. Fats take longer to digest, so high-fat meals can leave the athlete with a full, heavy stomach and not enough energy to perform at his best.

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For example, when planning pregame breakfast meals, minimize higher fat items such as fried meats, fried potatoes, bacon, and sausage in favor of leaner proteins and carbohydrates such as bread, cereal, and toast. For afternoon pregame meals, choose grilled, baked, or broiled meats, tomato instead of cream sauce, low-fat milk, and baked or boiled instead of fried potatoes. I always encourage my players to stick with what is familiar to them for pregame meals. Experimenting with how certain foods sit in the body should be done during the off-season. Some examples of good pregame meals include: • Turkey or ham subs, fruit salad, frozen yogurt • Eggs, waffles, ham, fruit • Pasta with red meat sauce, grilled chicken, salad, and fruit • Smoothie, cereal, fruit • For those who want steak, offer 8-ounce cuts with plenty of carbohydrates on the side

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Pregame Meal Makeover How do you turn a traditional pregame meal into something to enhance your players’ game performance? Consider this meal makeover: Instead of serving:

Serve:

Big T-bone steaks

Filet or chicken

Prime rib

Flank steak

Tater tots or French fries

Oven-baked wedges/mashed potatoes

Fettuccine Alfredo

Pasta marinara with parmesan cheese

Brownies/ice cream

Soft serve or parfaits

Milk/juice

Low-fat milk/sports drinks

Biscuits

Rolls

Whole pieces of fruit

Cut-up fruit

• For beverages, serve sports drinks, juices, and water. Postgame meals are also an important tradition for some teams. However, before the team sits down for the meal, they should begin refueling with fluids and carbohydrates immediately following the contest, in the form of sports drinks, pretzels, sports bars, or fruit. Then the postgame meal may be a higher-fat option, such as fried chicken, steak, or a cheesesteak hoagie. This is usually the hungriest time for the players, especially those who don’t eat much before games. Some good options include: • Steak kebabs, rice • Salmon, green beans, and corn • Roast beef, mashed potatoes, and salad • Hamburgers, grilled chicken sandwiches, fries, and juice. WEIGHT ISSUES

If players need to lose or gain weight, they should not attempt to do

Strength

Balance

Flexibility

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www.thera-band.com 800-321-2135

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NUTRITION

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so during the season. The focus of preseason and inseason training is to get the athlete ready for upcoming games. Attempting to lose or gain weight during this period takes energy away from in-season preparation. Losing or gaining weight should be a long-term project, something that takes place over six months. For players who are looking to change body composition during the offseason, meet with them to set realistic goals and if possible, hook those players up with a sports nutritionist who can help them develop a nutrition plan. It is essential to understand each player’s on-field goals when altering their diet. If a player needs to lose weight, focus on losing weight to move more quickly. If a player needs to gain weight, focus on gaining weight to be stronger. Some tips for weight loss in football players: • Do not restrict carbs. • Do not skip meals, but do decrease portion size. (It is usually not the pasta that is the problem, but the size of the portion!) A little off the top at each meal works very well. For example, eat 25 chicken wings instead of 40, drink a 12-ounce glass of juice instead of a 20-ounce glass, or eat a 12-ounce steak instead of one that is 24 ounces. • Trim calories by cutting down on condiments and snacks. • Many find it easier to lose weight by eating smaller, more frequent meals that are more evenly divided throughout the day, instead of three meals a day. • Decrease calories from beverages by diluting juices, choosing diet soda or iced tea, and using smaller glasses. • Include filling foods such as protein and foods that require chewing: salads, vegetables, a baked potato, meat, fruits. • When eating fast food, choose regular instead of supersize meals. • Put snacks into a bowl instead of sitting down with the whole bag. For the player desiring to gain weight, the most important point is to be consistent, eating more calories every day. Some tips: • Start a meal with food, not liquids, so have the sandwich first, then the shake. • Replace low- or no-calorie beverages with juice, lemonade, milk, and sports drinks instead of water. • Try to eat one-quarter more at every meal and snack. • Keep snack food around to nibble on. • Add higher calorie foods to every meal: granola instead of sugared cereal. • Add nuts to cereal or snacks. • Eat bagels instead of bread. • Add more protein, but only four ounces more a day, through food, not supplements. Choose cheese, low-fat lunch meats, an extra piece of chicken, milk, and yogurt. To make the most of football players’ talents, encourage them to make nutrition a priority. Explain how nutritional suggestions lead to success on the field, and they will soon be analyzing their meals as diligently as they analyze game film! ◆

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T&C

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▼

A Step

Known for its outstanding conditioning program, the University of California, Santa Barbara men’s soccer team is adding strength to its regimen.

Ahead

By Alison Parakh & Leo Chappel inutes after coming ever-so-shy of winning the 2004 NCAA Division I men’s soccer title, our senior captain said this to his teammates: “Remember this feeling when you are doing fitness at 5:45 a.m. this winter and spring with Leo. Remember that fitness is what got us here and fitness is what will get you back to the title game next year.” Here at the University of California, Santa Barbara, our men’s soccer team has spent the last several years focusing on fitness, which was a key to our run to the 2004 NCAA College Cup. We went 6-0-2 in overtime games, and lost the title to Indiana on penalty kicks only after 110 minutes of soccer failed to produce a winner. However, we have not focused a lot on our strength training in past years. This year that is changing with the addition of two strength and conditioning coaches to the UCSB athletics program. Now, our challenge is to increase our players’ strength and

UCSB’s Nate Boyden competes in the 2004 NCAA Division I College Cup. NCAA PHOTOS

Alison Parakh, MS, CSCS, USAW-Level 1, is an Assistant Strength and Conditioning Coach and Leo Chappel is an Assistant Coach of Men’s Soccer at the University of California, Santa Barbara. Chappel was named the Regional Assistant Coach of the Year by the National Soccer Coaches Association of America last season.

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▼ power on the field while maintaining the same high level of fitness. We will describe our strategies in this article. FITNESS FIRST

Because we play a very aggressive, physical, and high-pressure style of soccer here at UCSB, it’s vital that our players develop an incredible aerobic base and anaerobic capacity to go along with a fierce competitive spirit. Our goals are to develop players who outwork our opponents and have the ability to play around them and through them when necessary. This often shows around the 70th minute of games, when play begins to flatten out and the more conditioned team can gain an advantage. Meeting these goals requires a major commitment from our players. During our conditioning work, we emphasize intensity. Players are instructed to attack each drill with everything they have. We view fitness as a weapon to use against our opponents. All of our aerobic and anaerobic work is done as a team, and when doing group drills, our fittest players are split between the front and rear of the pack. This keeps all members of the team performing at a high rate and makes it difficult for players to cheat or hide. To succeed at UCSB, players must improve with the team and always meet team standards. Those who don’t join the “breakfast club” and report for extra work at 5:45 a.m. until they have improved enough to catch up to the rest of the team. To make sure that players are getting the full benefit of our programs, all aerobic and anaerobic work is performed against the clock or other players. If even one player fails to finish in the allotted time, or does not give his all through an entire drill, the whole team does extra work. This helps keep our fitness work honest, accountable, and fiercely competitive. We start our preseason camp with a work-to-rest ratio of 1:1 (for example, 30 seconds of work followed by

30 seconds of rest) and work down to 2:1 (one minute of work followed by 30 seconds of rest). We begin off-season fitness training in January at 1:1, which requires players to show their commitment to the team by remaining fit during the holidays. We strongly believe that the successes of the fall are built in the winter months, even through players are not allowed to touch a ball under our direction until mid-February. During our fitness sessions, players are always on the move. To help increase their aerobic base, we run one to two miles to and from training most days during the offseason, and once or twice a week during the season, depending on

the game schedule. Once we reach the postseason, we resume daily runs of one to one-and-a-half miles. Here are four conditioning drills we commonly use: 120-yard ladder sprints: Players are split into two groups and alternate sprinting and jogging over the following distances: 20-yard sprint/100-yard jog, 40/80, 60/60, 80/40, 100/20, 120/0. The second set is a mirror image of the first with players sprinting/jogging the following distances: 120/0, 100/20, 80/40, 60/60, 40/80, 20/100. Players can pass each other only during sprint segments. Team fartlek runs: Players are put into pairs, and each pair is spaced

Table One: Winter Schedule Monday Weight Training

Good mornings 4x8 Front squat 4x8 Step ups 4x8 Pull ups 3x10-15 Bench press 4x6 Overhead press 4x6 Cable twist 4x10 Abdominal work* Conditioning

1.5-mile warmup run 120-yard ladder sprints 1.5-mile cooldown run

Overhead press 4x6 Back extension 4x10 Abdominal work* Conditioning

Three position-specific agility patterns x4 as warmup Team fartlek runs 1.5-mile cooldown run Thursday Conditioning One-mile warmup run 40-yard shuttle ladders One-mile cooldown run

Tuesday

Friday

Conditioning

Weight Training

60-minute aerobic run Crunch/pushup ladders Wednesday Weight Training

Overhead squat 4x6 45-degree lunge 4x8 Romanian dead lift 4x8 Dumbbell row 4x6 Dumbbell incline press 4x6

Hang clean 2x5 (with light weights for warmup) Hang clean 6x3 (with heavier weights) Front squat 4x6 Dumbbell bench press 5x6 Lat pulldown 5x6 Back extension 4x15 Abdominal work* Conditioning

Agility relays Two-mile cooldown run

* Abdominal workouts vary but typically include crunch variations, Russian twists, and isometric abdominal exercises, such as yoga plank exercises.

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▼ 10 yards apart from other pairs. At the start of the drill, athletes are positioned around the perimeter of the field, and they start jogging. For the first 10 minutes, each pair sequentially sprints outside their teammates from the back of the pack to the front. For the next 10 minutes, each pair sequentially sprints up the middle of the field. For the next 10 minutes each pair sequentially weaves from the back of the pack to the front. For the final 10 minutes, each pair sequentially turns around and sprints from the front of the pack to the back. Players must maintain 10-yard spacing at all times or two minutes of work is added for each violation. Agility relays: We set up a course that typically takes 30 to 35 seconds to complete and is made up of a varying mix of quick-feet patterns, agility patterns, lateral sliding, low jumps, high jumps, straight-ahead sprinting, backpedaling, and other drills. The team

is broken into the same two groups throughout the season and each day features a best-of-three series. In the first race, each player goes through the course three times, and the lowest combined time wins. Each player goes through the course twice in the second race and once in the third race, if needed. An individual time trial is also held. Penalties are assessed for displaced equipment, such as cones and hurdles. 40-yard shuttle ladders: Players run 40-yard sprints followed by a fiveyard forward and back pattern, which may include low or high jumps and diagonal runs, for a designated period of time, followed by equal-length rest periods. Timed periods for the first set are 10, 20, 30, 40, 50, and 60 seconds. Second set times are 60, 50, 40, 30, 20, and 10 seconds. To get the most out of the limited time we have with the players,

we often work on their agility at the same time we are improving their fitness. Our drills are designed to match the patterns that players will commonly follow on the field, using a combination of short, quick, straight, and diagonal strides as well as lateral sliding and backpedaling. To simulate getting back on defense, many drills end with a 20- to 30-yard sprint straight or diagonally back, which reinforces their responsibility to hustle and get behind the ball as quickly as possible. We also try to blend technical agility components into our drills. Often, the player attacks a pattern, then serves a ball or takes a shot. Patterns are as position-specific as possible. We look at the responsibilities of each position and then design patterns based on those responsibilities. A midfielder’s pattern will have a lot of short straight-ahead running (10 to 12 yards) with some backpedaling

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▼ and side-to-side movements because on the field he’s always moving up, moving back, and moving laterally. A left back may come up and then run back when a ball is played over his head, so we’ll have him run a lot of 20- or 25-yard sprints. Patterns are changed on an almost daily basis to keep monotony and adaptation from creeping in. We regularly break the team into two groups (such as defenders/goalkeepers and forwards/midfielders) and have them do agility relays as well as individual time trials through an agility-intensive obstacle course. A running score is kept throughout the year, which leads to spirited competition between the two sides and helps fulfill the main goal of exerting maximum effort at all times. The honesty and accountability our players have shown in our fitness program has been a key to the gains we have produced on the field.

STRENGTH FOLLOWS

Along with continuing our intense conditioning regimen, this year we are also looking to make our soccer players physically stronger. In the summer of 2004, UCSB created two full-time strength and conditioning coaching positions. Since there was little time to implement a new strength and conditioning program before the start of the 2004 season, and the existing program was very effective in developing the players’ fitness and stamina, we elected to wait until after the season to make any changes. When the season ended, the soccer coaching staff and strength and conditioning staff discussed how to implement increased strength training into the program. We decided to focus on three main goals: develop total body strength, enhance the rate of force development, and prevent injury. To meet these goals we are

emphasizing free-standing, highmuscle mass, explosive movements, such as those found in ground-based Olympic lifts, mainly cleans and snatches. Since our goal is to make our athletes stronger and more powerful, the program features heavier weights and lower reps. But the idea is not to build strength for strength’s sake. We want to develop better soccer players who will be able to use that increased strength to generate more force against the ground, which should translate to greater speed and quicker and more powerful changes in direction. Greater strength will also help the athletes withstand the high demands placed on their muscles and joints. The major muscle groups that we feel are most important for soccer players are the lower body, abdominals, and lower back. Thus, our strengthtraining program focuses on the lower

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▼ body and core muscles, while not ignoring upper body work. Both unilateral and bilateral exercises for the legs are included in each workout. Variations of lunges and step-ups are our preferred unilateral exercises while squat variations, such as front and overhead squats comprise most of our bilateral work. Abdominal exercises are done as a team to ensure compliance and proper technique. We also incorporate band exercises such as monster walks into the warm-up to help strengthen the hip muscles. Another important goal of the strength-training program is increased dynamic flexibility, especially in the hamstring and adductor muscles. To develop this, we use Romanian dead lifts (RDLs) and good mornings, which involve hip flexion and stretch the hamstrings during the eccentric part of the lifts. We also incorporate 45-degree

and lateral lunges into the program to reflect the players’ multi-directional movement and develop strength and flexibility in all directions, not just forwards and backwards. After consulting with the athletic training staff, we also decided it was important to strengthen the area around the knee, which had been the most common area of injury. We chose exercises that strengthen the quadriceps, hamstrings, and adductors, such as squats, lunges, step-ups, RDLs, and good mornings. THE SCHEDULE

Offseason conditioning workouts are held five days a week with lifting sessions added on Mondays, Wednesdays, and Fridays. The entire program is designed to be completed in eight hours a week, which is the maximum time allotted by the NCAA for offseason training. The condition-

ing workouts are more intense on the days when the team does not lift, while Friday lifting sessions have the lowest intensity since the team has been training hard for the previous four days. For the winter strength-training program, we focused on establishing a solid foundation that concentrates on lifting technique and skill, by using higher reps with lower weights. Once this skill base was established and the risk of injury from overload diminished, we moved on to lifting heavier weights with lower repetitions. (See “Winter Schedule” on page 50.) During the summer, our main goal will be to increase power and work capacity. Once the season starts, we will aim to maintain, and increase where possible, strength and power levels. By augmenting our traditionally high level of fitness and stamina with increased strength and power we hope to produce a winning combination. ◆

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How to Evaluate Supplements By Ellen Coleman, M.P.H., M.A., R.D. Nutrition consultant for the LA Lakers and The Sports Clinic (Riverside, CA) Many athletes take dietary supplements, including vitamins, minerals, amino acids, herbs and others, to improve their performance and health. But caution is needed! Unlike medications, dietary supplements do not have to be approved by the Food and Drug Administration for safety or effectiveness. Dietary supplements are not standardized, so there is no assurance of product potency (strength) or purity. Some manufacturers may have poor quality control where the amount of an active ingredient may differ from the amount listed. Some supplements have been shown to contain contaminants or dangerous levels of active ingredients leading to injury or death. Banned Substance Alert Some dietary supplements may contain ingredients, such as androstenedione and ephedrine, that can produce positive tests for banned substances. Athletes may not realize that a product contains a banned ingredient because an unfamiliar name for the ingredient is not declared on the supplement label. Choosing a Supplement Although there are no guarantees, select dietary supplements with the following:

• Carry USP (United States Pharmacopeia) on the label. USP means that the supplement passes tests for dissolution (how well it dissolves), disintegration, potency and purity. The manufacturer should also be able to demonstrate that the product passes tests for content potency, purity and uniformity. • Made by nationally known food and drug manufacturers. Reputable manufacturers follow strict quality control procedures. If the company does not answer questions or address complaints, do not use their product. • Supported by research. Reputable companies should provide research from peer-reviewed journals to support claims. • Accurate and appropriate claims. If statements are unclear or the label makes preposterous claims, it is unlikely the company follows good quality control procedures. If the claims sound too good to be true, be wary.

Talk with a doctor or pharmacist about dietary supplements. These products may interact with prescription and over-the-counter medications as well as other supplements and cause potentially serious adverse Just because a product effects. Read the product label, claims that it contains follow all directions, and heed warnings. Report any harmful “natural” ingredients effect to a physician and the Food does not always mean and Drug Administration MedWatch. that it is safe.

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

Nutritional Aids Athletes.com 877-991-3411 WWW.ATHLETES.COM

100% Whey Power Primary Ingredients: Whey protein blend (whey concentrate, whey isolate, and whey peptides), natural and artificial flavors, guar gum. Calories Per Serving: 133. Carbohydrates/ Protein/Fat grams: 5/25/1. Primary Advantages: Whey is the ultimate protein source, providing what you need to get results. You already know the importance of protein. Studies find that whey protein, when compared to other sources, contains the perfect combination of overall amino acids in just the right concentration for optimal performance in the body. Athletes.com searched for the best price and found that 100% Whey Power was only $19.99 for a full five pounds. Circle No. 500

Micronized Creatine 1000 Primary Ingredients: Creatine monohydrate. Calories Per Serving: 0. Carbohydrates/Protein/Fat grams: 0/0/0. Primary Advantages: “I can’t believe how fast my strength has increased on the bench press since I strated taking creatine!” Comments like this demonstrate the amazing power of creatine monohydrate, a natural and safe product found in beef and tuna. If you aren’t taking creatine, you are not getting the results you could be from your workouts. Higher Power creatine is the favored brand for people looking for the fastest gains. Circle No. 501

California Raisin Marketing Board 559-248-0287 WWW.CALRAISINS.ORG

California Raisins Calories Per Serving: 90. Carbohydrates/Protein/Fat grams: 22/<1/0. Vitamins/Minerals: An important source of antioxidants. Primary Advantages: Naturally sweet California raisins are a great source of

energy. Recent research indicates that raisins help athletes maintain a steady level of energy for sports and other activities, making them an excellent choice for your training and conditioning needs. California raisins also rank among the top antioxidant-rich foods because they contain important phytochemicals and minerals, including iron and potassium. Fat and cholesterol free, California raisins are easily portable and available year-round. They’re the healthy energy choice that meets your needs. Circle No. 502

Cera Products, Inc. 888-CERALYTE WWW.CERASPORT.COM

CeraSport Primary Ingredients: Rice syrup, natural and artificial flavors and colors, citric acid, sodium chloride, trisodium citrate, potassium chloride, sucralose. Calories Per 8 oz. Serving: 40. Carbohydrates/Protein/Fat grams: 10/0/0. Vitamins/Minerals: Sodium, potassium, citrate, chloride. Primary Advantages: CeraSport, the “super hydrator,” is a new technology for sports hydration, endurance, and performance drinks developed with the help of physicians from Johns Hopkins University. Clinical tests have demonstrated that long-chain carbohydrates, like those found in CeraSport, promote faster fluid absorption when compared to the glucose typically used in other sports drinks. CeraSport’s rice-based oral hydration formula outperforms traditional sports drinks through its advanced transport mechanism and unique blend of carbohydrates and electrolytes. Its fast absorption reduces bloating, cramping, and other side effects typically associated with sports drinks. Circle No. 503

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CeraLyte Primary Ingredients: Rice syrup, trisodium citrate, sodium chloride, potassium chloride, natural and artificial flavors and colors. Calories Per 8 oz. Serving: 40. Carbohydrates/Protein/ Fat grams: 20/0/0. Vitamins/ Minerals: Sodium, potassium, citrate, chloride. Primary Advantages: CeraLyte, an advanced oral electrolyte solution, properly replaces fluids lost during illness. Dehydration associated with diarrhea, a common problem, can become dangerous if fluids are not replaced properly. CeraLyte hydrates quickly and effectively by providing the minerals and salts needed to replace lost fluids. CeraLyte’s unique long-chain rice carbohydrate solution has been clinically proven to provide a marked advantage over traditional products. Water lacks the necessar y electrolytes, and typical sports drinks may contain sugar, which can increase fluid loss. They also contain little sodium and potassium, both essential for effective rehydration. Circle No. 504

Full Performance Fitness, Inc. 310-567-2220 WWW.FULLPERFORMANCEFITNESS. COM

1st Step for Energy Primary Ingredients: 71 liquid vitamins and minerals, including A, B1, B2, B3, B5, B6, B12, C, D, E, biotin, folic acid, iron, calcium, potassium, and magnesium. Calories Per Serving: 8. Carbohydrate/Protein/ Fat grams: 0/0/0. Primary Advantages: This liquid provides 98-percent absorption of nutrients, as compared to 10-20 percent of vitamin pills or capsules. The full dose of vitamins is retained in the bloodstream to work synergistically for faster recover y after intense workouts. Circle No. 505

Nutritional Aids Gatorade 800-88 GATOR WWW.GATORADE.COM

Gatorade Endurance Formula Primary Ingredients: Contains nearly twice the sodium (200 mg) and three times the potassium (90 mg) of Gatorade Thirst Quencher, as well as chloride (90 mg), calcium (6 mg), and magnesium (3 mg). Calories Per Serving: 50. Carbohydrates/ Protein/Fat grams: 14/0/0. Primary Advantages: After years of extensive research, the Gatorade Sports Science Institute has created Gatorade Endurance Formula, a specialized sports drink with a fiveelectrolyte blend designed to meet the fluid and electrolyte needs of athletes during their longer, more intense workouts. Gatorade Endurance Formula is ideal two-a-day football practices, all-day tournaments, and any other occasions when athletes can experience large sweat loss due to intense or prolonged activity. Circle No. 506

Gatorade Nutrition Shake Calories Per Serving: 370. Carbohydrate/Protein/Fat grams: 54/20/8. Vitamins and Minerals: Vitamin C, calcium, iron. Primary Advantages: Gatorade Nutrition Shake is a balanced nutritional supplement that’s ideal as a nutritious high-energy meal replacement, or as a pre-event or between-meal snack. Gatorade Nutrition Shake is for athletes who want to perform at their best, and often need to supplement their diet with a convenient, balanced, and nutritious product. Gatorade Nutrition Shake is available in two flavors—chocolate and vanilla. Circle No. 507

Carbohydrates/Protein/Fat grams: 6/51/1. Vitamins/Minerals: Tricalcium phosphate, sodium ascorbate, zinc oxide, monosodium phosphate, sodium citrate, vitamin E, calcium, and others. Primary Advantages: Fitness-conscious individuals can now get exactly what they want in a ready-to-drink shake—high performance and plenty of it. MET-Rx RTD 51 is the powerhouse of protein shakes. Each nutritionally-advanced, ready-to-drink shake is packed with 51 grams of Metamyosyn® protein to help support muscle.* It’s low in fat and net carbs, and a natural source of valuable amino acids. *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

MET-Rx Engineered Nutrition 800-55 METRX WWWW.METRX.COM

Circle No. 508

RTD 51 Primary Ingredients: Water, Metamyosyn® VPR protein blend, natural and artificial flavor, cellulose gel, blend of vitamins and minerals. Calories Per Serving: 240.

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S P E C I A L A DV E RT I S I N G F E AT U R E

Recovery Nutrition and Protein by Cory Davidson balance, and muscle glycogen recovery is greater when a recovery drink is given immediately after exercise as compared to a few hours later.2-4 After training, in the time it takes to shower, dress and head out to eat, the precious window of opportunity to maximize recovery will already be diminished. Of course athletes could always try keeping their lockers stuffed full of chicken breasts, steaks and pastas, but a ready-to-drink shake, nutritional bar, or easily mixable powder usually serves as a more convenient and practical solution.

Liquids vs. Solids

After intense off-season conditioning workouts, grueling practices or exhausting games, one of the quickest ways to speed the recovery process is to ingest quality nutrients shortly after exercise. The importance of protein after exercise is often overlooked or understated, which can lead to a sub-optimal recovery for the athlete. Coaches and athletes alike often have the same question, “What nutrients should be taken after workouts to help muscles recover?”

Net Protein Muscle Balance Protein is important to an athlete’s recovery process for several reasons. Helping to stimulate protein synthesis while simultaneously serving to inhibit protein breakdown within muscles is one of the most important roles of dietary protein. After intensive exercise, protein breakdown is increased. Without proper nutrient intake, the overall protein balance will shift from positive to negative, leaving the athlete in a catabolic state.

Contrary to the popular opinion of many, most research conducted on recovery nutrition after intense exercise has used liquid protein and carbohydrate supplements, either alone or in combination, as opposed to whole foods. While whole foods are important to any diet, liquids will usually require less digestion, especially if the fat and ½ber content is kept to a minimum. Nutritional powders and ready-to-drink shakes make great choices for liquid recovery nutrition because many are formulated with fast digesting carbohydrates and complete proteins, and they tend to taste better then beef and potato smoothies.

Summary Whether male or female, cross-country runner or offensive lineman, protein is important to each and every athlete’s recovery process. Protein has the unique ability to stimulate protein synthesis in muscles, help maintain an overall positive body nitrogen balance, and even help speed muscle glycogen restoration. Many athletes may also stand to bene½t from increasing their normal intake of post-workout protein. A good rule of thumb is to ingest 20-40 grams of protein after exercise and approximately 1 gram of protein for each pound of bodyweight on a daily basis. In conclusion, choosing high-quality proteins in convenient and easy-to-use forms is a scienti½cally validated approach, and a good way to jump-start the recovery process following exercise.

The amino acids found naturally within protein have the ability to stimulate protein synthesis through various biological pathways. Additionally, supplying the body with dietary amino acids provides the muscle with the raw materials needed to build and repair muscle tissue, which helps spare existing protein stores.

1. Ivy, J. et al. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol. 2002.

Protein for Muscle Glycogen Recovery

3. Levenhagen, D. et al. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab. 2001

Muscle glycogen is more commonly known as the carbohydrate stores your muscles use to help satisfy energy needs. Many athletes focus solely on consuming quick digesting carbohydrates to stimulate muscle glycogen recovery following an intense workout. Recent scienti½c evidence suggests that the replacement of a certain amount of carbohydrates with equal amounts of protein may be a more effective strategy. Protein-carbohydrate combinations can stimulate insulin release just as effectively as carbohydrate-only supplements, and provide the added bene½t of supplying amino acids needed for building muscle. There is also evidence that protein added to carbohydrates can actually increase muscle glycogen resynthesis rates over equal-caloric, carbohydrate-only beverages.1

Nutrient Timing—Your Key to Faster Recovery The longer an athlete waits to ingest protein and carbohydrates after exercise, the less chance they have of rapidly recovering. Several studies have shown that protein synthesis, net muscle protein

2. Esmarck, B. et al. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. Jrnl Physiol. 2001.

4. Tarnopolsky, M. et al. Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. J Appl Physiol. 1997. About the Author: Cory Davidson earned a Bachelors degree in Exercise and Sports Science from the University of Delaware and a Masters in Exercise Physiology from Adelphi University. He works as a researcher in the Nutrition Department for US Nutrition Inc.

Rehab Equipment Antibody, Inc. 301-782-3700 WWW.ANTIBODYWEAR.COM The BodyGuard™ shoulder brace from Antibody is designed to accommodate shoulder injuries, including dislocations, subluxations, and slight separations. Because of its inner surface and custom design, the BodyGuard actually attaches to the wearer and works with the entire muscle group, providing strain distribution over the entire garment and significant compression to the injured area. The BodyGuard is effective for a wide array of sports in which shoulder injuries occur, including baseball, football, basketball, wrestling, hockey, and volleyball. Circle No. 510

Performance Dynamics/ASTYM 800-333-0244 WWW.ASTYM.COM The ASTYM treatment is therapy with a limited treatment course (averaging four to five weeks) and consistent resolution rates (resolving more than 90 percent of injuries involving elite athletes). It resolves many common musculoskeletal conditions, even in cases where other treatments have failed. Best of all, athletes are able to participate in their sport during the course of treatment. For more information on this advanced system, contact Performance Dynamics. Circle No. 511

Contemporary Design Company 800-411-1979 WWW.SHUTTLESYSTEM.COM The Shuttle Balance evolved from the need to functionally train the neuromuscular systems of athletes and seniors alike. It has long been recognized that the body’s ability to negotiate unpredictable changes in force, direction, and placement in space at the neuromuscular level are critical building blocks for performance and skill development. The Shuttle Balance provides a safe

platform for individuals to develop and hone proprioceptive responses while performing a variety of activities. Circle No. 512 The Shuttle MVP is a multi-use leg press that offers incredibly smooth performance, from low-resistance levels to high-intensity plyometric training. It is the perfect choice for enhancing seasonal sport conditioning, elite athletics, senior programming, physical therapy, and general wellness programs. The Aerospace design combines structural integrity with a rapid horizontal rebounding action that develops dynamic lower-body strength, agility, speed, stability, and core stabilization. The Shuttle MVP is the most user-friendly, versatile, effective, and fun way to use square footage in the gym. Circle No. 513

Cramer Products, Inc. 800-255-6621 WWW.CRAMERSPORTSMED.COM The Chameleon ankle brace provides Active Ankle®’s proven protection in a streamlined design. New strengthening ribs within the solid Ushaped support make for a stronger, lighter brace. Custom-molded EVA padding guarantees maximum comfort and durability, and a single webbing strap with dual fastening ensures a customized fit. The Chameleon includes eight interchangeable colored straps that add a bright new style to ankle support. The brace itself is available in white or black. Circle No. 514 Cramer’s new AS1 ankle brace combines the support of a heel-lock strapping system with superior value when compared to other ankle braces. The brace is constructed with an 840D nylon shell and a soft neoprene liner for comfort and feel. Non-stretch straps lock in the heel and spring steel stays on each side of the brace provide additional support. Circle No. 515

DM Systems, Inc. 800-254-5438 WWW.DMSYSTEMS.COM AnkleTough® offers a system of progressive resistance that can be customized to fit the needs of a variety of athletes. Using the AnkleTough system can help prevent the recurrence of ankle injuries by strengthening and conditioning the surrounding ankle muscles and tendons. The AnkleTough system is comprised of color-coded resistive tension straps in four strengths (light, medium, strong, and tough). They are available in the original system pack (one each of four straps plus an exercise instruction guide) or a pack of eight, each with the same resistance level. Circle No. 516 Cadlow™, from OM Systems, allows athletes to fully function in their sport without fear of shoulder pain or re-injury. It provides glenohumeral stability while maintaining the athlete’s full range of motion. This stabilizer’s unique patented pull system strengthens the shoulder by providing graduated resistance through the full range of motion. Prescription pads are available to make it easier for physicians, physical therapists, and athletic trainers to recommend Cadlow to their patients and athletes. Circle No. 517

Deep Muscle Stimulator 877-368-7523 WWW.D-M-S.COM What’s holding you back? Do you want to achieve faster recovery from soft tissue injuries? Then you need to start using the D.M.S. It’s easy to operate, portable, and takes only three to five minutes per athlete. Use it for active release, soft tissue release, integrated manual therapy, warm-ups, and tissue regeneration. Circle No. 518

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Rehab Equipment Exertools 800-235-1559 WWW.EXERTOOLS.COM The Dyna-Disc from Exertools has become a staple in all kinds of training protocols. It’s the perfect companion for abdominal, lower back, proprioception, balance, stabilization, and weight-shift exercises. The Dyna-Disc is a seamless pad 14 inches in diameter and two inches thick. It can be used for a wide variety of exercises from a standing or seated position, providing many of the same benefits as a gym ball. Circle No. 519

Ferno Performance Pools 888-206-7802 WWW.FERNOPERFORMANCEPOOLS. COM Transform a traditional swimming or lap pool into an aquatic exercise environment with the Ferno AquaGaiter™ Underwater Treadmill. Combining traditional treadmill training with the natural

and exercise bars. Ferno pools include professional installation by factory technicians. Maximize your athletes’ performance with Ferno Performance Pools. Circle No. 521

properties of water, which include buoyancy, resistance, and heat, the AquaGaiter is perfect for a low-impact workout. The AquaGaiter features variable speed adjustments ranging from one-half to eight mph for any level of conditioning. It provides athletes the ultimate water workout by strengthening muscles and reducing joint impact. Circle No. 520

Game Ready™ 888-426-3732 WWW.GAMEREADY.COM

Ferno offers over 250 custom and fiberglass therapy, rehabilitation, and fitness pools. With various sizes, depths, and custom configurations available, Ferno offers a pool for every facility. Add an underwater treadmill, an aquatic bike, or highresistance therapy jets for the ultimate low-impact workout or therapy session. Other accessories include pool lifts, benches,

Used by athletic trainers from the high school level to the top pro teams in every league, the Game Ready Accelerated Recovery System simultaneously provides controllable cold therapy and adjustable intermittent compression to help accelerate healing after acute or chronic injuries. It also aids in post-operative recovery. “The results have been outstanding and Game Ready has become our modality of choice for acute and chronic injuries,” says Chuck Barta, Head Athletic Trainer for the Minnesota Vikings. Circle No. 522

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FLA Orthopedics, Inc.

Rehab Equipment Gebauer Co. 800-321-9348 WWW.GEBAUERCO.COM Gebauer’s Spray and Stretch doesn’t deplete the ozone, and is intended for use with the Spray and Stretch Technique in the management of myofascial pain, restricted motion, and muscle spasms. The topical anesthetic is also great for the temporary relief of minor sports injuries. Call or visit the company Web site for product and prescribing information, and to find a local distributor. Circle No. 523 Gebauer’s first non-prescription topical skin refrigerant, Instant Ice™ stream spray, is ideal for the temporary relief of muscle spasms. Physical therapists, massage therapists, athletic trainers, chiropractors, coaches, school

nurses, and other professionals will now be able to use a nonflammable and non-ozone-depleting topical anesthetic for temporary muscle spasm relief. Call for product and distributor information, or visit Gebauer on the Web. Circle No. 524

Graston Technique 888-926-2727 WWW.GRASTONTECHNIQUE.COM The Graston Technique® is an advanced method of soft-tissue treatment. The protocol involves the use of stainless steel instruments that provide trainers with a mechanical advantage for detecting, treating, and resolving chronic and acute connective softtissue dysfunction. Graston Technique is used by prominent amateur and professional sports organizations, and is BOC-approved. Circle No. 525

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Keiser Corporation 800-888-7009 WWW.KEISER.COM The Triple Trainer is a functional trainer times three. It packs all the benefits of a functional trainer into its space-saving triangular column, which can accommodate up to three athletes at one time. Today’s gyms incorporate areas dedicated to cable and functional training protocols, requiring multiple machines to meet the needs of customers. Like the functional trainer, the Triple Trainer can be used to perform a virtually unlimited number of exercises. Even exercises requiring a great deal of agility, such as in sport-specific training, can be done with ease. Circle No. 526

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Rehab Equipment Kelly Kinetics 888-645-3559 WWW.KELLYKINETICS.COM Kelly Kinetics has introduced the Pivot Plate, which utilizes a patented Variable Offset Pivot (VOP) system. To increase or decrease neuromuscular demand, the fulcrum can be placed at varying arm lengths. The fulcrum can also be selectively placed in the best biomechanical position to target select musculature for strengthening. Unlike traditional balance boards, the Pivot Plate user is affixed to the platform, which allows the user to vary his or her center of gravity for a range of resistance levels. Circle No. 527 The SoloMax self-massage tool from Kelly Kinetics provides the user with three different options for easily massaging those hard-to-reach spots on his or her own body. The user can choose

from three snap-in attachments: the rolling wheel attachment, the traditional deeptissue acupressure knob, and the threefinger scratcher attachment. The SoloMax is designed with a quick-release tab, so the unit can break down easily for convenient transport. Circle No. 528

Virtually identical to latex bands, REP BandsÂŽ resistive exercise bands from Magister Corp. offer greater elastic response, higher resilience, and faster recovery. Patented REP Bands are the only resistive exercise bands manufactured exclusively in the United States. Circle No. 530

Magister Corp. 800-396-3130 WWW.MAGISTERCORP.COM Thanks to a new surface modification process, EggsercizerÂŽ hand exercisers are smooth and entirely tack-free. They feature a translucent color scheme that corresponds to Magisterâ&#x20AC;&#x2122;s wellknown REP BandÂŽ color scheme, with each color representing a different level of resistance. Circle No. 529

888-363-3112 WWW.MEDXHEALTH.COM The MedX1100 console has three accessories: a handheld low-level laser and two hands-free superluminous diodes (SLD). The MedX treatment guidelines included in the Ultra kit provide over 60 accurate protocols and set-

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Rehab Equipment tings. Quick and easy set-up, three accessory ports, flexibility allowing you to use any combination of accessories, continuous or pulsed waveforms, and simultaneous multiple-site treatment options makes the MedX Ultra kit the best choice in phototherapy equipment. Circle No. 531 The MedX lightweight, portable low-level laser allows you the freedom to administer treatments anywhere, quickly and easily. Timed cycles with audible feedback regarding energy delivered make the treatments simple and reliable. The MedX100 portable laser houses infrared GaAlAs laser diodes (3 x 33mW), plus a visible red guide LED. The unit is ergonomically designed, delivers one joule every 10 seconds, and is focused for deeper tissue penetration. Call today to find a local distributor. Circle No. 532

lasers, laser professionals, laser manufacturers, and anyone interested in photobiomodulation. Each year, the NAALT holds a meeting where papers on light

Mueller Sports Medicine 800-356-9522 WWW.MUELLERSPORTSMED.COM Mueller’s lightweight, elastic Spatting Tape™ is the ideal adhesive for spatting shoes to secure cleats, covering logos, or securing braces and padding. The tape is easy to tear, has excellent conformability, and unwinds to the core. It can also be used as a compression wrap or fixation bandage for cold packs, making it versatile and economical. It is available in 2 inch x 7 1/2-yard rolls (24 per case) or 3 inch x 7 1/2-yard rolls (16 per case). Circle No. 533

North American Association for Laser Therapy 866-251-7743 WWW.NAALT.ORG The North American Association for Laser Therapy (NAALT) is an association of researchers, clinicians that use

HOW TO REQUEST OR RENEW A FREE SUBSCRIPTION: The easiest way to subscribe is to go to our website at www.momentummedia.com and fill out a subscription request form. Alternatively, a subscription request card is provided in every issue. If a request card is not available, then on your institution’s letterhead provide us with your: 1. request to receive or renew a free subscription 2. signature and date of request 3. title and school name 4. mailing address

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therapy are presented and extensive discussions on a variety of topics occurs. Join the NAALT to gain access to the expertise and knowledge of these researchers and clinicians. The meeting includes workshops and howto sessions. The 2005 meeting will be held at Nova Southeastern University in Fort Lauderdale, FL, on May 20-22. To find out more and to register for the meeting, go to: www.naalt.org/2005conference.htm. Circle No. 534

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Deep Muscle Stimulator Balance the Body Increase Endurance Increase Flexibility Increase Strength Reduce Soreness

The USPS will not forward your subscription. In order to keep receiving your free subscription, you must notify us and provide us with your: 1. new mailing address 2. title and school name 3. signature and date of request All subscription requests and changes of address must be made via our website, or by fax or mail. TRAINING & CONDITIONING, SUBSCRIPTION DEPT., PO BOX 4806, ITHACA, NY 14852-4806 or www.momentummedia.com or faxed to: 607-257-7328 Attn: TRAINING & CONDITIONING, SUBSCRIPTION DEPT.

Call 877-368-7523 to order or visit our website:

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Rehab Equipment NZ Mfg., LLC

Oakworks, Inc.

800-886-6621 WWW.NZMFG.COM

800-916-4603 WWW.OAKWORKSPT.COM

TurfCordz™ Safety Cords are used by professional baseball, basketball, and football teams, as well as leading track and field athletes, for explosive start drills, power-building footwork, and simulated play action. They’re also used to rehabilitate sports-related injuries and to build strength in order to prevent injuries. The new Safety Cord design features a strong nylon cord that runs the length of the tubing, offering the safety and security pro athletes demand. Circle No. 535

Because the game isn’t played in the locker room, you need the Oakworks Portable Taping Table. It’s the only portable table on the market with an adjustable height. Weighing only 35 lbs., the table folds flat for easy storage and transportation. Features like a marine-grade plastic top, an adjustable height range of 32 to 42 inches, a UL weight rating of 500 lbs., and a durable carrying case maximize its effectiveness for every ATC. Circle No. 536 The Boss™, from Oakworks, is a great treatment table designed specifically for ATCs. Its lightweight design and protective carrying case make it easily transportable from training rooms to sidelines. The unique

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aluminum understructure is tough enough to support 600 lbs. (UL weightload rating), and the sealed seams and removable field feet make The Boss ideal for use in rain or shine. With its easy height adjustments, The Boss is the ergonomic answer for every ATC. Circle No. 537

OPTP 800-367-7393 WWW.OPTP.COM Maintaining Body Balance, Flexibility, and Stability, by Leon Chaitow, ND, DO, contains a collection of safe and effective exercises and self-care techniques that can be incorporated into any fitness or rehab program. The book is ideal for manual, sports, massage, and physical therapists, as well as fitness workers and athletic trainers. Many common muscle and joint problems can be eased through the use of self-help variations of osteopathic sys-

Relief.

MedZone™ includes a full line of topical relief products formulated specifically for athletes to enhance saturation and deep penetration through high performance ingredients. • Relieves minor aches and pains of muscles and joints • Relieves pain from minor burns and skin irritations • Minimizes scarring and scabbing • Reduces swelling • Accelerates healing

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www.fernoperformancepools.com Circle No. 149

Rehab Equipment tems of care, known as muscle energy techniques (MET) and strain/counterstrain or positional release techniques (PRT). Circle No. 538 The Complete Guide to Foam Roller Exercises for Improved Performance, from OPTP, is a DVD that demonstrates how to use foam rollers for core strength, stability, and balance. Exercises are shown in progression from the easiest to the most advanced. This DVD will help coaches, athletes, personal trainers, and physical therapists to quickly identify the appropriate degree of difficulty for each exercise as it pertains to their specific needs, and also includes useful exercises for sports-related injuries and preinjury conditions. Circle No. 539

Biofreeze 800-246-3733 WWW.BIOFREEZE.COM The Biofreeze® family of pain-relieving products from Performance Health includes a soothing gel, a convenient roll-on, and the new natural Cryospray™. Biofreeze effectively relieves pain from athletic injuries, muscle injuries, strains, sprains, and stiff joints. Apply before, during, and after workouts to reduce swelling and stiffness, and to enable greater range of motion and flexibility. Biofreeze gel is available in 16-oz., 32-oz., and gallon professional pump bottles; 16-oz. spray bottles; and gravity dispenser boxes with 100 five-gram doses. The 4-oz. gel tubes, 4-oz. spray bottles, and 3-oz. roll-ons are for patient self-care at home. Biofreeze is endorsed by the World Olympians Association of the Americas and the United States Taekwondo Union. Circle No. 540

Prossage™ 866-477-6772 WWW.PROSSAGE.US Prossage™ Heat from Performance Health is a uniquely blended, area-spe-

cific, non-slip, controllable-glide warming ointment that’s 100-percent natural. It’s formulated specifically for deep tissue work, myofascial release, and trigger point therapy. Prossage Heat makes it easier to “hook” the deep fascia, allowing you to work faster and more efficiently, with less pain for the athlete. Heating the tissues with Prossage Heat reduces spasms in muscles, ligaments, and joint capsules. Prossage Heat is available in 3-oz., 8-oz., and 16-oz. bottles. Call 866-PROSSAGE today for a free sample. Circle No. 541

PrePak Products 800-544-7257 WWW.PREPAKPRODUCTS.COM PrePak Products’ Web-Slide® Exercise Rail System is for regular users of low-cost exercise equipment such as tubing, bands, and pulleys. It requires just three feet of floor space and includes everything needed—fixtures, exercise devices, and instructional materials—to quickly and effectively train and monitor those in need of rehab and fitness exercise programs. Circle No. 542

Stott Pilates™ 800-910-0001 WWW.STOTTPILATES.COM The Rehab Reformer facilitates over 250 exercises. Modeled with adjustments for range-of-motion, resistance (minimum of 2.7 lbs.), and positioning, it allows clients to progress from a supported supine position, performing open- and closedchain exercises, to prone, seated, kneeling, lunging, and standing exercises. Add a vertical frame and mat converter to simulate a Cadillac/ Trapeze table, allow-

ing isolation of muscle groups against the dynamic resistance of springs. Inertial mass of 185 lbs. ensures superior stability, and the 22 1/2-inch high carriage affords comfortable mount and dismount. Circle No. 543

Tamarack Habilitation Technologies 800-323-1305 WWW.GOENGO.COM Engo™ Performance Patches take a revolutionary approach to blister treatment: prevent them before they occur. These adhesive patches can be placed inside football helmets, skates, and running shoes, or anywhere else that friction and chafing can be a problem. They protect the skin and prevent blisters and calluses. The patches are easy to apply and available in several shapes and sizes. Call today or go online to learn more. Circle No. 544

The Hygenic Corp. 800-321-2135 WWW.THERA-BAND.COM The new Thera-Band® Exercise Station combines strength, balance, and flexibility exercises into one convenient system. With three levels of customdesigned resistance tubing, users can progressively increase their workout challenge level. The Exercise Station is also designed to integrate the use of resistance tubing with exercise balls, Thera-Band Stability Trainers, Rocker Boards, and Wobble Boards (sold separately). It includes 18 pieces of tubing with clips, two handles, two Assist™ straps, an exercise bar, and a color poster with 24 exercises. Circle No. 545

Coming in the May/June issue:

The NATA Show Planner

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Rehab Equipment The Hygenic Corp. 800-321-2135 WWW.THERA-BAND.COM The Thera-Band® division of The Hygenic Corp., the leading manufacturer of progressive resistance exercise equipment, has introduced the new Thera-Band Rocker and Wobble Boards to its line of progressive balance training products. The Rocker Board features uni-planar movement, while the Wobble Board is multi-planar, creating the greatest level of difficulty. The boards can be used in clinical or training environments for closedchain exercises, ankle and knee injury prevention and strengthening, core strengthening, sensorimotor training, and more. Circle No. 546

THOR Laser 866-251-7743 WWW.THORLASER.COM THOR has broken new ground with FDA clearance of the LX2. THOR’s expanded product line now includes the DDII— the world’s most Z powerful portable

between exercises, and it delivers level changes at the touch of a button. The PowerTower features a groundbreaking dynamic pulley system that adjusts to girth and height to allow for optimum force angles specific to each exercise. Other features include a wide base, a telescoping squat stand with three adjustable heights, built-in pull-up bars, and a fold-away foot holder for hamstring and abdominal work. Circle No. 548 The Total Gym 26000 from efi Sports Medicine is the new generation of the original clinical model. It provides 10 resistance levels and comes equipped with impressive new features inspired by the needs of the commercial environment. The new wide-based telescoping squat stand adjusts to three heights, facilitating correct biomechanics for squats, bridges, calf raises, and plyometric exercises. The new folding foot holder for hamstring curls and ab crunches locks into place for use and then easily folds away. The folding platform allows the telescoping squat stand to be folded away for storage. Circle No. 549

Xvest laser—as well as other lasers and LEDs for treating a wide variety of specific conditions, and eight different probes. The addition of the LX2 gives THOR the largest selection of powerful FDA-cleared performance lasers and probes in the United States. Circle No. 547

efi Sports Medicine 800-541-4900 WWW.EFISPORTSMEDICINE efi Sports Medicine’s electric PowerTower™ no longer requires a client to get on and off the unit

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,

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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. 550

Bio Skin®/Cropper Medical 800-541-2455 WWW.BIOSKIN.COM The TriLok™ Ankle Control System restricts inversion, plantar flexion, and eversion. Using the foot as a lever arm, the FootLok™ strap controls the motion of the forefoot to ensure protective support for the ankle, while allowing a range of motion that facilitates healing. Additional stability is provided by stirrup straps. Patented Bio Skin® material provides dynamic compression for edema management and increased proprioceptive feedback. The unit is lightweight, low-profile, comfortable, and can be used on the left or right ankle. Circle No. 551

Townsend Design 800-840-2722 WWW.TOWNSENDDESIGN.COM Orthopedic manufacturer Townsend Design has released the ultra lightweight, low profile, custom Premier Ankle Brace. Fabricated with carbon graphite shells and joints, the Premier Ankle Brace offers unsurpassed rigidity and control for chronic ankle instability and other foot and ankle conditions, including posterior tibial tendon dysfunction. The adjustable carbon laminated ankle joints can be set to control inversion and eversion, without limiting plantar flexion or dorsiflexion. Call today for ordering information. Circle No. 552

Knee Braces Bio Skin®/Cropper Medical 800-541-2455 WWW.BIOSKIN.COM The new Q Lok™ Dynamic Patella Traction Brace from Cropper Medical came on the market in February 2005. Engineering the Q Lok design took almost seven years. In 2004, the significant results were explained by new research from the University of Southern California, which focused on increasing surface contact in the PFP joint. The Q Lok will improve treatment and results through maximum pain relief, patient compliance, and improved therapy. Circle No. 555 The Q Baby™ has several distinctive features that offer unique support and pain control. The custom molded silicone pad is grooved to fit over the patella tendon, allowing a slightly raised mid-section to target downward compressive forces onto the tendon. Bio Skin’s moisture-wicking 2sl material™ ensures the control strap’s stability and comfort. Circle No. 556

Cho-Pat 800-221-1601 WWW.CHO-PAT.COM Cho-Pat’s patented Dual Action Knee Strap provides an extra level of relief for painful and weakened knees. It applies pressure to the tendon below the knee to reduce patellar subluxation and improve tracking and elevation. It also puts pressure on the tendon above the knee to provide added support and stability. The Dual Action Knee Strap allows full mobility. Circle No. 557

FLA Orthopedics, Inc.

Mueller Sports Medicine

800-327-4110 WWW.FLAORTHOPEDICS.COM

800-356-9522 WWW.MUELLERSPORTSMED.COM

The Safe-T-Sport® wrap-around hinged knee brace is ideal for treating slight to moderate ligament sprains and tears, medial/lateral meniscal tears, arthritis, and knee joint instability. Sports neoprene provides therapeutic warmth to the knee, and the wrap-around design makes application easy for swollen or injured knees. Metal medial/lateral hinges stabilize the knee, allow for full flexion, and prevent hyperextension. An open popliteal eliminates bunching and irritation behind the knee. Adjustable support straps prevent migration. Circle No. 558

The new Elastic Knee Brace 4540 from Mueller Sports Medicine is a latex-free, neoprene-free brace that’s lightweight and provides support for stiff, weak, and sore knees. Flexible steel springs offer medial/ lateral support without restricting mobility, while the wraparound design with adjustable straps allows controlled compression and a custom fit. The breathable elastic material and soft inner lining provide comfort for all-day wear, and fully trimmed edges with smooth seams help prevent irritation and chafing. Circle No. 561

Townsend Design 800-840-2722 WWW.TOWNSENDDESIGN.COM

Medical Specialties, Inc. 800-582-4040 WWW.MEDSPEC.COM Med Spec has introduced the DynaTrack™ patella stabilizer for the treatment of patellofemoral dysfunction. The easy-to-apply design features an internal buttress with Skinloc™ material and an outer neoprene wrap that can be adjusted to provide the optimum amount of dynamic pressure against the patella. A large popliteal opening permits a high degree of flexion with no discomfort. Each size fits either the left or right knee. Circle No. 559 The Patellavator® knee orthosis, from Med Spec, was designed to apply pressure to the patellar tendon without creating a tourniquet around the leg or irritating the popliteal. This is achieved using an interlocking base strap made of Coolflex material, which is very comfortable and flexes with the knee. The orthosis features a low-profile design that eliminates irritation to the opposite leg. Circle No. 560

Townsend Design manufactures a series of ultra low-profile hinged neoprene braces that feature Townsend’s patented hinge motion. Sport Series models include anterior closure or pullon sleeves, with your choice of three heavyduty hinge designs. The quality sleeves encase the low-profile hinges and aluminum bars, so there is no exposed metal. Townsend Sport braces are ideal for mild knee sprains and ligament instabilities. Circle No. 562 Townsend Design has introduced the next generation of its patented Townsend Motion Hinges for functional and osteoarthritis knee braces. The new ultra low profile TM5 Hinges are half the size of the previous joint designs, and reduce the mediallateral dimension of Townsend’s braces—at joint line—by nearly one inch. The hinges are available in a variety of materials (aircraft aluminum, stainless steel and titanium), and can decrease the overall weight of the brace by as much as five ounces. Circle No. 563

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Football Conditioning Antibody, Inc. 301-782-3700 WWW.ANTIBODYWEAR.COM The BodyGuard™ compression shorts prevent and accommodate lowerbody injuries to the groin, hamstring, quadriceps, hip flexors, and hip pointers. Because of their inner surface and custom design, they attach to the wearer and transfer their stored elastic energy to the muscles, creating torque and assisting with muscle flexion and extension. They also provide constant compression, strain distribution, impact absorption, heat circulation, and absorption of fatigue-inducing muscle vibrations caused by repetitive use. Circle No. 565

Beacon Athletics 800-747-5985 WWW.BEACONATHLETICS.COM Smart-Hurdles are designed to give you an array of training options without the common problems associated with using, storing, and transporting training hurdles. Coaches, trainers, and athletes will immediately see several advantages. The innovative three-point base improves safety and opens up a number of new drill opportunities. The adjustable height of the three larger hurdles adds flexibility to training. “Over and under” drills performed with the Smart-Hurdle help reduce injuries and improve flexibility. The hurdles are easy to store and carry, and they’re available in five sizes. Circle No. 566

Compex Technologies 866-826-6739 WWW.COMPEXTECHNOLOGIES.COM Compex Sport is a portable electrical muscle stimulation (EMS) device that delivers proven results. For years, athletes have used Compex, with its proprietary Swiss technology, to increase muscle strength, size, power,

and endurance, and to promote faster muscle recovery. The electricity produces powerful, exhilarating contractions—putting muscles through training programs that adhere to the principles of training physiology. This device is FDA-cleared for sale and available in the United States. Circle No. 567

VertiMax 800-699-5867 WWW.VERTIMAX.COM No matter what kind of lower-body strength and speed training you are doing, it falls into one of three categories: heavy resistance, plyometrics, or low-load, velocity-specific training (the VertiMax). If heavy resistance were 10 on a scale of one to 10, and if plyometrics were one, VertiMax would be five. It’s plyo with overload: the best of both worlds. VertiMax offers maximum transfer to the field. Circle No. 568 “Only the VertiMax V6 incorporates upper-body loading into an already highly-effective explosion training device. Training the upper body to improve the lift aspect of vertical jump is a giant breakthrough. You can use it for arm action in the running phase, jam techniques, or combine all resistance bands for run-into-jump maneuvers. I can say without hesitation that this device can be of great importance in any training program.” -Garrett Giemont, Professional Football 2002 Strength & Conditioning Coach of the Year Circle No. 569

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HQ, Inc. 941-721-7588 WWW.HQINC.NET The ability to quickly and accurately assess core body temperature on the field is critical to the proper evaluation and treatment of exertional heatstroke. Other methods of assessing core temperature are not as convenient and don’t provide the most appropriate measures for individuals exercising in hot environments. The CorTemp® wireless monitoring system, featuring the CorTemp ingestible temperature pill, offers a new and affordable approach for recognizing elevated core temperature on the field. CorTemp helps you optimize performance and keep your players in the game. It is FDA-registered and has been used by sports professionals for over 15 years. Circle No. 570

Keiser Corp. 800-888-7009 WWW.KEISER.COM The Air 300 Runner is a unique and innovative product designed for the athletic performance market. It allows athletes to train the lower body for power by using the components of speed and resistance. Developed specifically for sports teams to improve acceleration and explosive power, this unit will improve the power and performance of anyone looking for a competitive edge. Circle No. 571

Kwik Goal, Ltd. 800-531-4252 WWW.KWIKGOAL.COM The Kwik Goal Speed Harness provides resistance training for acceleration drills and builds leg strength. It can also improve quickness in all

Football Conditioning directions. An adjustable belt ensures that the Speed Harness can be used by all athletes. A sheet of training drills is included with each purchase. Circle No. 572 With speed becoming more important every season, it is imperative for coaches to train their players with various speedtraining exercises. To help coaches with their sessions, Kwik Goal now offers the Speed Training Pack. This pack includes a Speed Ladder, the new Speed Hurdles, Speed Rings, and Disc Cones. The equipment in this pack will allow players to improve both their speed and agility. Circle No. 573

Perform Better 800-556-7464 WWW.PERFORMBETTER.COM Keiser’s new Infinity Functional Trainer with base is featured in the 2005

Perform Better catalog. The revolutionary air-resistance design allows for safe, smooth exercise at any speed without flying weight concerns. Resistance is constant and unaffected by the speed of the exercise. The unit adjusts in one-pound increments, and the resistance ranges from 0 to 106 lbs. This product is one of three Keiser models ideal for football conditioning— all built with air power technology, and all found in the Perform Better catalog. Call or go online to get your copy. Circle No. 574 For the football player who is all business, even at home or in the dorm, Perform Better suggests the professional 8’ Adjustable Slide Board, which never buckles and works well on all surfaces. Not a roll-up, it lies permanently

flat and can be stored easily by leaning it against a wall. It is 1/4-inch thick, weighs 25 lbs, and adjusts from five to eight feet in one-foot increments. This great product is found in the 2005 Perform Better catalog. Circle No. 575

National Academy of Sports Medicine 800-460-NASM WWW.NASM.ORG NASM and the NATA have teamed up to help you keep up to date with your Continuing Education Units(CEUs). They’ve created the Athletic Trainer’s Resource Library, a comprehensive resource with all the information you need to study for 28.0 BOC CEUs, and complete online exams for each subject. The Athletic Trainer’s Resource Library is available for only $275. Circle No. 576

“LET THE BODYGUARD PROTECT YOUR TEAM” BodyGuards are designed for the prevention and treatment of upper and lower-body soft tissue injuries using the theory of Stored Elastic Energy Transfer (“SEET”). BodyGuards: used by 17 of 32 NFL teams and numerous collegiate programs during the 2004-2005 season in a wide variety of sports. “The BodyGuard made me feel like I had an extra layer of muscle that gave me the ability and the conÀdence to perform. I recommend The BodyGuard for any athlete that has suffered an injury similar to mine.” Triple H - World Wrestling Entertainment

“The BodyGuard worked perfectly for me...I wouldn·t have played without it.” Troy Vincent - Philadelphia Eagles/ Buffalo Bills

INJURY

ANSWER

Groin strain: Hamstring: Quadricep: Hip Flexor: Shoulder subluxation: Shoulder dislocation: Shoulder separation:

The BodyGuard The BodyGuard The BodyGuard The BodyGuard The BodyGuard The BodyGuard The BodyGuard

Antibody, Inc. phone (301) 782-3700 fax (301) 782-3701

Antibody·s goal is to improve the Athletic Quality of life of all athletes. To purchase and learn more visit us at www.antibodywear.com Circle No. 150 A T H L E T I C B I D . C O M ◆ T&C A P R I L 2 0 0 5 ◆ 69

Football Conditioning National Academy of Sports Medicine 800-460-NASM WWW.NASM.ORG Learn NASM’s Optimum Performance Training for Performance Enhancement™ in a new one-day workshop that’s coming to your area. In this comprehensive, hands-on workshop, you’ll earn 0.8 NASM CEUs and learn the skills necessary to assess athletic performance. You’ll also learn how to design programs to enhance performance and decrease the risk of injury for virtually any athletic client. Go online to find a workshop near you. Circle No. 577

NSCA 800-815-6826 WWW.NSCA-LIFT.ORG Football is a game of strength, power, and physical conditioning. The Quick Series Guide to Strength and

Conditioning for Football introduces fitness principles and their applications to help your football athletes excel. The Quick Series Guides are an innovative series of pocket-sized reference guides. Ordering is quick, easy, and free. Circle No. 578 Visit www.nsca-lift.org/perform to sign up for a free subscription to NSCA’s Performance Training Journal. This journal is published by the National Strength and Conditioning Association. As the worldwide authority on strength and conditioning, the NSCA supports and disseminates research-based knowledge and its practical application, to improve athletic performance and fitness. Circle No. 579

Posi-trak, Inc. 800-822-4922 WWW.POSI-TRAK.COM Core balance is the hot topic in strength and fitness training, and Positrak has a product that delivers results. The company’s integrated balance bench allows for conventional stable or wobble workouts with real weight. Throw away the Swiss balls and get a real hit with real exercises using dumbbells or the incline press. Just turn the handle and your stable bench becomes the most sophisticated core strengthening system available. Call Posi-trak or visit the company Web site to learn more. Circle No. 580

Power Systems 800-321-6975 WWW.POWER-SYSTEMS.COM Develop explosive lower-body strength to improve start and acceleration with

The 2005 NSCA National Conference and Exhibition promises to be the largest to date and will allow you to network with others in strength and conditioning, keep up with state of the art technology in your field, and more importantly enhance your career.

Conference CEUs: NSCA 2 / NATA 20

July 6 – 9, 2005 • Paris Hotel • Las Vegas, NV Space is limited, so register early.

www.nsca-lift.org/calendar

“It is vital that as a strength coach I stay abreast of all the major developments in the field. This is the choice conference for me to be able to do this. I constantly return from the [NSCA National] Conference a better coach, able to review my practices in light of both the presentations and the networking opportunities.” Ian Jeffreys, CSCS,*D, NSCA-CPT

National Strength and Conditioning Association Bridging the gap between science and application • ph. 800-815-6826 Circle No. 151 70 ◆ T&C A P R I L 2 0 0 5 ◆ A T H L E T I C B I D . C O M

Football Conditioning the Power Sled™ by Power Systems. Perform resistance training with your choice of a waist belt or shoulder harness—no partner is necessary. For even more versatility, the sled can be pushed using the handles on the back. The waist belt is great for forward, backward, and lateral running drills. Additional weight can be added to increase difficulty and challenge acceleration. The waist belt is adjustable from 30 to 42 inches and the XXL belt adjusts from 40 to 48 inches. The shoulder harness option fits a chest of up to 56 inches. The Power Sled is made of strong welded steel. A Power Sled instructional manual, video, and DVD are also available. Circle No. 581 Power Systems’ Agility Poles™ force athletes to keep their upper body over their hips, thus eliminating bad posture and improving change of direction. This set of four poles and bases is ideal

for marking strict passing routes and eliminating running shortcuts. Quickness, foot speed, and reaction time can also be improved. The bases can be filled with sand for added stability. The poles are 60 inches high and can be used indoors or outdoors. Circle No. 582

Sports Imports 800-556-3198 WWW.SPORTSIMPORTS.COM Virtually all professional and college sports teams, including the NFL Scouting Combine, use the Vertec jump training system, distributed by Sports Imports. It is the best way to evaluate and improve jump reach and lower-body explosive power. The Vertec jump training system challenges athletes to improve their vertical leap through instantaneous feedback

and recognition. The process is simple, offering a true vertical target, visual motivation, and an immediate, accurate measure of success and growth. A wallmounted version is now available. Circle No. 583

Xvest 800-697-5658 WWW.THEXVEST.COM Xvest has a new weight configuration, and it’s heavy: 84 lbs. 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. 584

Web News VERTIMAX SITE ADDS TWO NEW MODELS AND 27 EXERCISE DEMOS Genetic Potential has added two new VertiMax models to its Web site, along with 27 exercise descriptions accompanied by animated demonstrations. When visiting the VertiMax Web site, click on the Models & Ordering link to view all four VertiMax models: the V4, the V6, the V6+ (new), and the V8+ (new). The VertiMax Exercises link will take you to the new exercise demonstration page, which shows 27 beneficial exercises for athletes and includes a video demonstration for each.

www.vertimax.com POWER SYSTEMS’ SITE IS BETTER THAN EVER The Power Systems Web site continues to grow, and now showcases over 700 products and programs that can improve strength, speed, agility, balance, and flexibility. The new site has been completely redesigned, making it easier to navigate, and providing more information and assistance for making training equipment decisions. Hundreds of new training products and programs have been added, as well as new Sports Training sections. These sport-specific sections offer product suggestions to improve performance in football, baseball, basketball, volleyball, golf, and soccer. The site also includes an increased number of specials, discounts, and links to related products. Visit the site today to request a Power Systems catalog.

www.power-systems.com 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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ADVERTISERS DIRECTORY CIRCLE NO.

COMPANY

150. . . Antibody

PAGE NO. (BodyGuards) .

CIRCLE NO.

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CIRCLE NO.

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. . . . . . . . . . . 69

149 . . . Ferno (MedZone) . . . . . . . . . . . . . . . . . 64

136. . . North American Assn. for Laser Therapy 51

109 . . ASTYM . . . . . . . . . . . . . . . . . . . . . . . 17

143. . . Ferno Performance Pools . . . . . . . . 61

151 . . . NSCA . . . . . . . . . . . . . . . . . . . . . . . . 70

154. . . Athletes.com . . . . . . . . . . . . . . . . . IBC

142 . . . FLA Orthopedics . . . . . . . . . . . . . . . 60

155. . . Oakworks . . . . . . . . . . . . . . . . . . . IBC

153. . . Austin Plastics & Supply . . . . . . . . . 75

140. . . Full Performance Fitness . . . . . . . . . 57

132 . . . OPTP . . . . . . . . . . . . . . . . . . . . . . . . 45

116 . . . Beacon Athletics . . . . . . . . . . . . . . . 23

124 . . . Game Ready . . . . . . . . . . . . . . . . . . . 34

113 . . . Perform Better . . . . . . . . . . . . . . . . 21

105 . . Biofreeze (Cryospray) . . . . . . . . . . . . . . 8

101. . . Gatorade . . . . . . . . . . . . . . . . . . . . .2-3

152. . . Perform Better (seminars) . . . . . . . . . 73

. . . . . . . . 13

119 . . . Gebauer (Instant Ice) . . . . . . . . . . . . . . 27

131 . . . Power Systems . . . . . . . . . . . . . . . . . 44

127. . . BioSkin Performance Supports . . . . 38

118 . . . Gebauer (Spray & Stretch) . . . . . . . . . . 26

144. . . PrePak Products. . . . . . . . . . . . . . . . 62

134. . . Cadlow Shoulder Stabilizer (DM Systems) 47

110 . . . Graston Technique . . . . . . . . . . . . . 18

130. . . Prossage Heat . . . . . . . . . . . . . . . . . 43

122. . . California Raisins . . . . . . . . . . . . . . . 32

108 . . Keiser . . . . . . . . . . . . . . . . . . . . . . . . 14

111 . . Shuttle Systems . . . . . . . . . . . . . . . . 19

123. . . California Raisins . . . . . . . . . . . . . . . 33

112 . . . Kelly Kinetics (Ankle Isolator). . . . . . . . 20

137 . . . Stott Pilates . . . . . . . . . . . . . . . . . . . 52

115 . . . CeraSport . . . . . . . . . . . . . . . . . . . . . 23

138. . . Kwik Goal . . . . . . . . . . . . . . . . . . . . . 53

133. . . Thera-Band/Hygenic Corporation . 46

102. . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . 4

120. . . Magister Corporation . . . . . . . . . . . 29

145. . . THOR Laser . . . . . . . . . . . . . . . . . . . 62

117 . . . Compex Technologies . . . . . . . . . . . 24

106 . . Medical Specialties . . . . . . . . . . . . . 10

114 . . . Townsend Design . . . . . . . . . . . . . . 22

121 . . . Cramer . . . . . . . . . . . . . . . . . . . . . . . 30

103. . . MedX . . . . . . . . . . . . . . . . . . . . . . . . . 5

141 . . . TurfCordz/NZ Manufacturing . . . . . 60

147 . . . Deep Muscle Stimulator . . . . . . . . . 63

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

125. . . Vertec (Sports Imports) . . . . . . . . . . . . 35

104 . . efi Sports Medicine . . . . . . . . . . . . . . 7

129. . . Mueller Sports Medicine . . . . . . 40-41

135. . . VertiMax . . . . . . . . . . . . . . . . . . . . . . 48

148. . . Exertools . . . . . . . . . . . . . . . . . . . . . 64

126 . . . NASM . . . . . . . . . . . . . . . . . . . . . . . . 37

139 . . . Xvest . . . . . . . . . . . . . . . . . . . . . . . . . 54

107. . . Biofreeze

(Spring Promotion)

PRODUCTS DIRECTORY CIRCLE NO.

COMPANY

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CIRCLE NO.

COMPANY

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CIRCLE NO.

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PAGE NO.

565 . . Antibody (compression shorts) . . . . . . . 68

558 . . FLA Orthopedics . . . . . . . . . . . . . . 67

579 . . NSCA (Performance Training Journal) . . . 70

510 . . . Antibody (shoulder brace) . . . . . . . . . . 59

505 . . Full Performance Fitness . . . . . . . . . 56

536 . . Oakworks (Portable Taping Table) . . . . . 64

511 . . . ASTYM . . . . . . . . . . . . . . . . . . . . . . . 59

522 . . Game Ready . . . . . . . . . . . . . . . . . . . 60

537 . . Oakworks (The Boss) . . . . . . . . . . . . . 64

501 . . Athletes.com (Creatine) . . . . . . . . . . . 56

506 . . Gatorade (Endurance Formula) . . . . . . . 57

538 . . OPTP (Balance, Flexibility and Stability) . . 64

500 . . Athletes.com (Whey Powder) . . . . . . . . 56

507 . . Gatorade

. . . . . . . . . 57

539 . . OPTP (Foam Roller Exercises) . . . . . . . . 65

566 . . Beacon Athletics . . . . . . . . . . . . . . . 68

524. . . Gebauer (Instant Ice) . . . . . . . . . . . . . . 61

574 . . . Perform Better (Infinity Functional Trainer) 69

540 . . Biofreeze . . . . . . . . . . . . . . . . . . . . . 65

523 . . Gebauer (Spray and Stretch) . . . . . . . . . 61

575. . . Perform Better (Slide Board) . . . . . . . . 69

556 . . BioSkin/Cropper (Q Baby) . . . . . . . . . 67

525 . . Graston Technique . . . . . . . . . . . . . 61

580 . . Posi-trak . . . . . . . . . . . . . . . . . . . . . . 70

555 . . BioSkin/Cropper (Q Lok) . . . . . . . . . . 67

570. . . HQ . . . . . . . . . . . . . . . . . . . . . . . . . . 68

582 . . Power Systems (Agility Poles) . . . . . . . 71

551 . . . BioSkin/Cropper (TriLok) . . . . . . . . . . 66

571. . . Keiser (Air 300 Runner) . . . . . . . . . . . . . 68

592 . . Power Systems (catalog) . . . . . . . . . . 73

502 . . California Raisins . . . . . . . . . . . . . . . 56

526 . . Keiser (Triple Trainer) . . . . . . . . . . . . . . 61

581. . . Power Systems (Power Sled) . . . . . . . . 70

504 . . Cera Products (CeraLyte) . . . . . . . . . . 56

527 . . Kelly Kinetics (Pivot Plate) . . . . . . . . . . 62

542 . . PrePak Products . . . . . . . . . . . . . . . 65

503 . . Cera Products (CeraSport) . . . . . . . . . 56

528 . . Kelly Kinetics (SoloMax) . . . . . . . . . . . 62

541. . . Prossage Heat . . . . . . . . . . . . . . . . . 65

557 . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . 67

572. . . Kwik Goal (Speed Harness) . . . . . . . . . 68

583 . . Sports Imports . . . . . . . . . . . . . . . . 71

567. . . Compex Technologies . . . . . . . . . . . 68

573 . . Kwik Goal (Speed Training Pack) . . . . . . 69

543 . . Stott Pilates . . . . . . . . . . . . . . . . . . . 65

512 . . . Contemporary Design (Shuttle Balance) 59

591. . . Kytec Athletic . . . . . . . . . . . . . . . . . 73

544 . . Tamarack Habilitation Technologies . . 65

513 . . . Contemporary Design (Shuttle MVP) . . 59

530 . . Magister Corporation . . . . . . . . . . . 62

545 . . The Hygenic Corp. (Exercise Station) . 65

515 . . . Cramer (AS1 ankle brace) . . . . . . . . . . . 59

559. . . Medical Specialties (Dynatrack) . . . . . 67

546 . . The Hygenic Corp. (rocker/wobble boards) 66

514 . . . Cramer (Chameleon ankle brace) . . . . . . 59

560 . . Medical Specialties (Patellavator) . . . . 67

547 . . THOR Laser . . . . . . . . . . . . . . . . . . . 66

590 . . Creative Health Products . . . . . . . . 73

532 . . MedX (100) . . . . . . . . . . . . . . . . . . . . 63

552 . . Townsend Design (Premier Ankle Brace). 66

518 . . . Deep Muscle Stimulator . . . . . . . . . 59

531. . . MedX (1100) . . . . . . . . . . . . . . . . . . . . 62

562 . . Townsend Design (Sport Series) . . . . . 67

(Nutrition Shake)

516 . . . DM Systems (Ankle Tough) . . . . . . . . . 59

508 . . MET-Rx . . . . . . . . . . . . . . . . . . . . . . 57

563 . . Townsend Design (TM5 Hinges) . . . . . 67

517 . . . DM Systems (Cadlow) . . . . . . . . . . . . 59

561 . . . Mueller (Elastic Knee Brace) . . . . . . . . . 67

535 . . TurfCordz/NZ Manufacturing . . . . . 64

548 . . efi Sports Medicine (PowerTower) . . . 66

533 . . Mueller (Spatting Tape) . . . . . . . . . . . . 63

568 . . VertiMax . . . . . . . . . . . . . . . . . . . . . 68

549 . . efi Sports Medicine (Total Gym 26000). 66

577 . . NASM (Optimum Performance Training) . 70

569 . . VertiMax (V6) . . . . . . . . . . . . . . . . . . . 68

519 . . . Exertools . . . . . . . . . . . . . . . . . . . . . 60

576 . . . NASM (Resource Library) . . . . . . . . . . . 69

550 . . Xvest (Don Chu) . . . . . . . . . . . . . . . . . 66

520 . . Ferno (AquaGaiter) . . . . . . . . . . . . . . . 60

534 . . North American Assn. for Laser Therapy . 63

584 . . Xvest (Fire Fighter model) . . . . . . . . . . . 71

521. . . Ferno (custom pools) . . . . . . . . . . . . . . 60

578. . . NSCA (Football Strength & Conditioning) 70

72 ◆ T&C A P R I L 2 0 0 5 ◆ A T H L E T I C B I D . C O M

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ANTHROPOMETRIC MEASUREMENT PAGE 4

BICYCLES & ERGOMETERS PAGE 21 & 22

BLOOD PRESSURE PAGES 6-10

BLOOD CHEMISTRY ANALYZERS PAGE 5

BODY FAT MEASURING PAGES 1, 2, 24 & 25 BOOKS & VIDEO’S PAGES 15 - 20

ERGOMETERS & BICYCLES PAGE 21 & 22

EXERCISE BANDS PAGE 18

EXERCISE EQUIPMENT PAGES 21 & 22

FITNESS APPRAISAL KITS PAGE 11

GONIOMETERS PAGE 3

HEART RATE MONITORS & PULSE OXIMETER PAGES 11-14

LUNG CAPACITY TESTERS PAGE 3

LUNG MUSCLE EXERCISERS PAGE 6

METRONOMES PAGE 20

OTOSCOPES & OPHTHALMOSCOPES PAGE 10

REHABILITATION PRODUCTS PAGES 18-20

SCALES PAGES 23 - 25 SPIROMETERS PAGE 3

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STRENGTH & FLEXIBILITY TESTERS PAGES 2 & 3 See Detailed Index on Back Cover

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Testimonial

Stay Active with Cho-Pat’s Dual Action Knee Strap “Just thought I would drop you a note. Several years ago, I had knee replacement surgery as a result of too many hours on the tennis court. As a parttime tennis teaching professional, the pain was almost overwhelming, even after the surgery. I bought one of your Dual Action braces a few months ago (I have tried every brace on the market), and I can’t tell you what it has done for my comfort as well as my game. I am playing competitively again and can chase down balls with confidence and without pain. This is the greatest thing since graphite tennis rackets. I just ordered another one! Thanks.” M. John Velier Las Vegas, NV “I’ve been using the Dual Action Knee Strap for nearly a month now, and I’ve gone from only being able to take brisk walks to comfortably following a walkrun routine. I’ve been diagnosed with condromalacia patella, and the knee strap offers excellent comfort during exercise and added stability and support, so I can enjoy my workout painfree. Thank you.” Dorothy Tagan “Several months ago, I purchased a pair of your Dual Action Knee Straps. I’m happy to report that they are the finest of several different kinds of straps I’ve tried. They provide just the kind of support I need. I’ll be looking forward to using them when hiking in the Canadian Rockies in a few weeks!” Arthur Jensen New Wilmington, PA

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Testimonial

Faster Absorption, Better Retention “Since we have been using 1st Step with our athletes, we have seen a reduction in muscle tears and cramping. Our athletes are healthier and recover faster after intense exercise.” Tommy Moffitt Louisiana State University 2003 Strength & Conditioning Coach of the Year

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74 ◆ T&C A P R I L 2 0 0 5 ◆ A T H L E T I C B I D . C O M

Testimonial

The Best Teams Choose VertiMax for Vertical Jump Conditioning Sports teams all over the country are turning to the VertiMax to improve their athletes’ vertical jump, and the results speak for themselves. “After implementing VertiMax in our off-season strength and conditioning program, our basketball team’s cumulative vertical jump capability in shear inches increased by a magnitude that I have not seen in my 26-year coaching career. The VertiMax has made every player on my team a more dominant athlete, and has provided me a more competitive team to work with. After seeing what VertiMax has done for my program in three short months, I can’t imagine any coach not making VertiMax an integral part of their team’s strength and conditioning program.” Bruce Weber, Head Coach University of Illinois Men’s Basketball “VertiMax has taken our program to another level. In three years, we have helped 21 athletes become first-round NFL draft picks. In our profession, it’s all about results, and we’ve had great results improving speed and quickness. I believe it is a direct result of the increase in explosive leg power derived from VertiMax training.” Tom Shaw, Owner Speed Incorporated, Kenner, LA Speed Coach for the New England Patriots

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A T H L E T I C R E C O R D B O A R D S . C O M

ATHLETIC RECORD BOARDS

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A T H L E T I C B I D . C O M ◆ T&C A P R I L 2 0 0 5 ◆ 75

CEU QUIZ

T&C April 2005 Vol. XV, No. 3

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 NSCA (two hours) continuing education units.

INSTRUCTIONS: Fill in the circle on the answer form (on page 78) that represents the best answer for each of the questions below. Complete the form at the bottom of page 78, include a $20 payment to Training & Conditioning, and mail it by June 15, 2005 to the following address: Training & Conditioning, ATTN: 15.3 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 June 30, 2005.

Comeback Athlete: Back in Business (pages 6-11) Objective: Following the rehabilitation process of a high school athlete who suffered a serious spinal injury. 1. A grade V spondylolisthesis is defined as: a) A vertebra displaced 1/3 of the way posteriorly. b) A hairline fracture of the sacrum. c) A fractured vertebral body. d) A vertebra completely shifted off the sacrum.

Pitching in Stitches (pages 15-23) Objective: Understanding the diagnosis, innovative treatment, and subsequent rehabilitation of a professional baseball player who suffered an ankle injury. 2. A ruptured retinaculum at the ankle will most likely: a) Allow the posterior tibialis to sublux. b) Allow the peroneal tendons to snap over the lateral malleolus. c) Cause Achilles tendonitis. d) Cause forefoot instability. 3. ASTYM is a system used to: a) Help break down collagen and scar formation. b) Improve stabilization. c) Manually stretch the antagonists. d) Strengthen muscles.

Stretching the Field (pages 25-29) Objective: Learning how to prioritize flexibility as one component of a strength and conditioning program, and understanding the benefits of flexibility. 4. The article says that flexibility is important for: a) Increasing endurance. b) Getting the most out of a strength program. c) Benefiting from agility. d) Increasing speed 5. ___________ allows the muscles to lengthen without evoking a stretch-reflex contraction. a) Reciprocal inhibition. b) Static stretching. c) Dynamic stretching. d) Calisthenics. 76 ◆ T & C A P R I L 2 0 0 5 ◆ A T H L E T I C B I D . C O M

Coping with Coach Difficult (pages 31-37) Objective: Learning how interpersonal skills can benefit athletic trainers when dealing with coaches, particularly those whose actions jeopardize athlete safety. 6. According to Jane Steinberg, one characteristic that makes a coach difficult to work with is: a) Being a poor communicator. b) Having a confident attitude. c) Having a poor work ethic. d) Having an intense work ethic. 7. This article demonstrates the importance of: a) Considering the coach’s background and knowledge of sports injuries. b) Being strong and never compromising an athlete’s health. c) Only addressing the coach when he or she confronts the ATC. d) Taking all concerns to the highest level at your school immediately and as the first step.

Fueling for Football (pages 39-47) Objective: Understanding the nutritional needs of football athletes and learning how to instruct them on proper eating habits for optimum performance in their sport. 8. The primary fuel substrate for football players is: a) Water. b) Fats. c) Proteins. d) Carbohydrates. 9. The following breakdown is an ideal diet for football players: a) 15% Carbohydrates, 55% Protein, 30% Fat. b) 30% Carbohydrates, 55% Protein, 15% Fat. c) 55% Carbohydrates, 15% Protein, 30% Fat. d) 70% Carbohydrates, 15% Protein, 15% Fat. 10. _________ consumption can slow reaction time, increase the risk of dehydration, and delay recovery if consumed prior to fluid and carbohydrate replenishment. a) Sports drink. b) Alcohol. c) Protein drink. d) High fat.

11. Post-game snacks should consist of: a) 6g Protein and 35 g Carbohydrates. b) 10g Protein and 20g Carbohydrates c) 20g Protein and 10g Carbohydrates d) 35g Protein and 6g Carbohydrates 12. An example of a post-game snack with a proper proteincarbohydrate mix would be: a) Peanut butter crackers. b) Potato chips. c) A milk shake. d) Carrots and broccoli. 13. The optimal time for a post-game snack is: a) 30 minutes after the game. b) 10 minutes after the game. c) 50 minutes after the game. d) 60 minutes after the game. 14. According to Leslie Bonci, it is recommended that football players begin working on hydration and fueling _________ a) One day prior to training camp. b) On the first day of training camp. c) One month prior to training camp. d) One week before training camp. 15. _______ may need to be increased to prevent cramping. a) Sodium intake. b) Protein intake. c) Calcium intake. d) Vitamin C intake. 16. It takes _________ for one liter of fluid to leave the gut. a) 15 minutes. b) One hour. c) Two hours. d) 30 minutes. 17. Leslie Bonci recommends drinking __________ of fluid per hour of practice. a) 5-10 ounces. b) 10-20 ounces. c) 20-30 ounces. d) 20-40 ounces. 18. Recent studies indicate that ________ ounces of fluid should be consumed for every pound of body weight lost during exercise, immediately post exercise. a) 10 b) 16 c) 24 d) 30

20. The following is a good suggestion for helping an athlete lose weight: a) Restrict carbohydrates. b) Skip meals. c) Decrease portion sizes. d) Avoid protein and foods that require chewing. 21. According to Leslie Bonci, a player who loses ten pounds during practice should consume _______ ounces of fluid. a) 120 b) 240 c) 360 d) 100 22. Over-hydration may cause: a) Low potassium blood levels. b) High sodium blood levels. c) Hypertension. d) Hyponatremia.

Competitive Edge: A Step Ahead (pages 49-54) Objective: Learning how to plan an effective conditioning program for soccer by understanding the priorities that soccer training should focus on. 23. According to the authors of this article, UCSB’s conditioning often results in an ability to outwork opponents around the _______ minute of the game. a) 50th b) 60th c) 70th d) 80th 24. A main goal of the fitness program for the UCSB team is to: a) Offer a variety of training exercises. b) Get athletes to exert maximum effort at all times. c) Get athletes to perform a timed 2-mile run in less than 10 minutes. d) Focus on flexibility. 25. The authors indicate that the most important major muscle groups to strengthen for soccer players are: a) Lower body, abdominals, and lower back. b) Shoulders and abdominals. c) Lower back and abdominals. d) Hamstrings and quadriceps.

19. A football player should drink _________ ounces of a sports drink ________minutes before exercise. a) 16/60 b) 24/30 c) 16/30 d) 24/60

ANSWER SHEET IS ON PAGE 78 A T H L E T I C B I D . C O M ◆ T & C A P R I L 2 0 0 5 ◆ 77

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 $20 payment to Training & Conditioning, and mail it to the following address: Training & Conditioning, ATTN: 15.3 Quiz, 2488 N. Triphammer Road, Ithaca, NY 14850, no later than June 15, 2005. Readers who correctly answer 70 percent of the questions will receive 2.0 BOC Athletic Training and 0.2 NSCA (two hours) CEU’s, and will be notified of their earned credit by mail no later than June 30, 2005.

Comeback Athlete: Back in Business

❍

❍ ❍

Pitching in Stitches

2. 3.

Stretching the Field

4. 5.

Coping with Coach Difficult

6. 7.

❍ ❍

Fueling for Football

8. 9.

10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22.

❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍ ❍

Competitive Edge: A Step Ahead

23. 24. 25.

❍ ❍ ❍

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ADDITIONAL EDUCATIONAL PROGRAMS

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A T H L E T I C B I D . C O M ◆ T & C A P R I L 2 0 0 5 ◆ 79 Untitled-9 1

Association Corner The following associations offer services of interest to our T&C readers. Keep your career in motion… NSCA Educational Events for 2005 • NSCA National Conference and Exhibition • NSCA’s Performance Series Symposia

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80 ◆ T & C A P R I L 2 0 0 5 ◆ A T H L E T I C B I D . C O M

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500 lb. capacity Portable Taping Table

* CS System ™ (Complementar y Suspension): U.S. Patent #6,192,809

800.916.4603 Circle No. 155