Training & Conditioning 16.8 by Momentummedia

November 2006 Vol. XVI, No. 8, $5.00

Pumping Up Your Program Strength training at the high school level Leading a Small Staff Digital Video in Rehab

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Circle No. 100

November 2006, Vol. XVI, No. 8

CONTENTS

47 53 6

Q&A Debra Iwasaki University of California-Los Angeles

Student Corner Great Reads: inspiring and instructive books not assigned in class By Abigail Funk

Equipment Solutions Power-Rope Balls

Sideline Year-Round Hydration

59 61 68 70

Product Pages Product Launch Strength & Conditioning Power Racks Arm & Shoulder

Advertisers Directory

CEU Quiz For NATA and NSCA members

Nutrition

Care of You 19 Taking Keeping athletes healthy is your job, but that shouldnâ&#x20AC;&#x2122;t mean shortchanging yourself. Wholesome nutrition can fit into your hectic schedule, and our expert shows you how. By Leslie Bonci Treating The Athlete

Frame at a Time 31 One Take your rehab to a higher level by using digital video and accompanying software to analyze movement, progress, and outcomes. By Larry Jaffe & Gray Cook Optimum Performance

Up Your Program 36 Pumping With a little planning, any high school can implement a sportspecific strength-training program. It starts with identifying your needs and selling the idea to school administrators. By Nate Dougherty Leadership

Job, Small Staff 47 Big Being a head athletic trainer with just one or two assistants presents a management challenge: How do you be a boss and a supportive co-worker at the same time? By Laura Smith Sport Specific

On the cover: In updating its strength and conditioning program, the Riverside Military Academy, a high school in Gainesville, Ga., has added triple combo racks with a bench, enclosed squat rack, and platform. Story begins on page 36. Photo courtesy of Riverside Military Academy. ATHLETICBID.COM

53 The sport of cheerleading requires agility, flexibility, and power. Strength of Spirit

At the University of Tennessee, strength coaches have developed a customized program to help the Volunteers reach new heights. By Dan Hamilton & Brian Gearity T&C NOVEMBER 2006

There are plenty of good things to say about water. It’s easily available, often free, it quenches thirst and it’s definitely better than nothing at all. There are even some occasions when water is good enough – at meals, while studying, or during a light workout. But when your team is working hard and sweating hard, a scientifically formulated sports drink like Gatorade beats water hands down. Hydration from a sweat gland’s point of view: Exercise increases an athlete’s core body temperature, thereby triggering the production of sweat. Beyond this “sweat threshold,” as exercise intensity increases, so does the rate of sweat production. Furthermore, the increased rate of production limits the reabsorption of electrolytes.

Water is a good thirst quencher for those times when you only need to quench your thirst. ®

The case for drinking Gatorade during exercise. So, when your team is working hard and sweating hard, they’re losing more sodium, chloride and potassium. Water doesn’t replace these electrolytes, which is one reason why a scientifically formulated sports drink like Gatorade beats water hands down. Now you know,

water is fine for reading the playbook, not for reading the defense.

ÂŠ2005 S-VC, Inc.

Circle No. 101

Learn more at gatorade.com/ athletictrainers

Great Ideas For Athletes...

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

Knee Strap Cho-Pat’s Original Knee Strap is designed to alleviate certain knee discomforts due to overuse syndromes, arthritis, and other forms of degeneration. Nearly two million sold! Sizes: XS - XXL • Colors: Black and Tan

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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

Tim McClellan, MS, CSCS Director of Perf. Enhancement, Makeplays.com Center for Human Performance

Circulation Staff David Dubin, Director John Callaghan

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

Mike Nitka, MS, CSCS Director of Human Performance, Muskego (Wisc.) High School

Dan Cipriani, PhD, PT Assistant Professor, Dept. of Exercise and Nutritional Sciences, San Diego State Univ.

Bruno Pauletto, MS, CSCS President, Power Systems, Inc.

Keith D’Amelio, ATC, PES, CSCS Head Strength & Conditioning Coach/ Assistant Athletic Trainer, Toronto Raptors

Achilles Tendon Strap

David Ellis, RD, LMNT, CSCS Sports Alliance, Inc.

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

Boyd Epley, MEd, CSCS Director of Coaching Performance, National Strength & Conditioning Association 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, President, Gambetta Sports Training Systems Joe Gieck, EdD, ATR, PT Director of Sports Medicine and Prof., Clinical Orthopaedic Surgery, University of Virginia (retired)

Publisher Mark Goldberg

Jeff Konin, PhD, ATC, PT Visiting Associate Professor, University of South Florida

Cindy Chang, MD Head Team Physician, University of California-Berkeley

Gray Cook, MSPT, OCS, CSCS Clinic Director, Orthopedic & Sports Phys. Ther., Dunn, Cook, and Assoc.

November 2006 Vol. XVI, No. 8

Editorial Staff Eleanor Frankel, Director R.J. Anderson, Kenny Berkowitz, Nate Dougherty, Abigail Funk, Dennis Read, Greg Scholand, Laura Smith

Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center

Bernie DePalma, MEd, PT, ATC Head Athl. Trainer/Phys. Therapist, Cornell University

www.cho-pat.com 1-800-221-1601

Gary Gray, PT, President, CEO, Functional Design Systems

Steve Myrland, CSCS Owner, Manager, Perf. Coach, Myrland Sports Training, LLC, Instructor and Consultant, University of Wisconsin Sports Medicine

Patented device offers an extra level of pain relief and protection from knee degeneration and overuse syndromes. Stabilizes and strengthens the joint while allowing full mobility. Sizes: Sm - XL

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

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 Visiting Professor Athletic Training Education Program Ohio 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

Art Direction Message Brand Advertising Production Staff Don Andersen, Director Jonni Campbell, Jim Harper, Miles Worthington IT Manager Julian Cook Business Manager Pennie Small Special Projects Dave Wohlhueter Administrative Assistant Sharon Barbell Advertising Materials Coordinator Mike Townsend Marketing Director Sheryl Shaffer Marketing/Sales Assistant Danielle Catalano Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24 Rob Schoffel (607) 257-6970, ext. 21 T&C editorial/business offices: 31 Dutch Mill 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., 31 Dutch Mill 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© 2006 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. Periodicals postage paid at Ithaca, N.Y., and additional mailing offices. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

Circle No. 102 4

T&C NOVEMBER 2006

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Q&A Debra Iwasaki University of California-Los Angeles With bachelor’s degrees in psychology and kinesiology from UCLA and a master’s in physical therapy from Boston University, Debra Iwasaki wanted to work in the “real world” upon graduation in 1990. She had enjoyed her work as an athletic training student, but was eager to delve into physical therapy and experience treating a broad range of patients. After working as a staff physical therapist at the KerlanJobe Orthopedic Clinic in Inglewood, Calif., for two years, she learned the rigors of being a traveling physical therapist while employed by TherAmerica. For three years, Iwasaki moved from one three-month appointment to the next, working with out-patients at an orthopedic clinic, treating in-patients at a pediatric hospital, and developing sports medicine clinics for high school athletes. In 1997, however, Iwasaki was drawn back to college athletics, taking the job of Assistant Athletic Trainer at the University of California-Irvine, where she covered basketball, crew, soccer, tennis, and water polo. Two years later, after adding a certification in strength and conditioning from the NSCA, Iwasaki returned to her alma mater, UCLA, where she worked with the swimming and diving teams and supervised the rehab of post-operative athletes. In 2004, she became Associate Head Athletic Trainer and took charge of UCLA’s football program, joining the small group of female athletic trainers working in the high-stress world of NCAA Division I-A football. It’s been the toughest assignment of her career, and in this interview, Iwasaki, MS, ATC, PT, SCS, CSCS, talks about the challenges of covering football, her switch from physical therapy to athletic training, and working with an athlete who has multiple sclerosis. T&C: In the last few months, you’ve been profiled by the LA Times and NBC News. You’re one of very few female athletic trainers working with a big-time college football team. What’s it like? Iwasaki: I’m really a behind-the-scenes kind of person, which is why I’m in athletic training. But I like football, and I like treating the injuries associated with the sport. In football, we have to be prepared for the worst-case scenario, so 6

T&C NOVEMBER 2006

Iwasaki is one of only a handful of women who oversee the athletic training program for an NCAA Division I-A football team. it’s mentally stimulating. The severity and volume of injuries you deal with on a regular basis is a lot higher than in other sports. Also, there’s a high level of stress because the sport gets a lot of media attention. Everybody wants to know who is and isn’t participating each day. I hear a lot of, “Why aren’t they practicing? When are they coming back?” Coaches are also under a lot stress, and that makes the pressures on everybody else a little higher. It’s a challenge. Is it more exciting than other assignments you’ve had? It’s a different kind of excitement. I’ve definitely had to learn the ins and outs of the game, because obviously, I’ve never played contact football. But I’ve found players like to talk about themselves and their positions, so if there’s something I don’t know, I just ask them, “What’s preventing you from playing your position right now?” or “What do you need to ATHLETICBID.COM

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Q&A do before you can play again?” And they’ve been great about sharing their knowledge with me.

done, and I’m not going to sit and argue with you about it. I’ll just let the coaching staff know, and let them deal with it.”

What about the physical challenges of working with such big, strong athletes? I’m only 5’3”, but I can hold my own. I do bag drills with some of the guys on the offensive line, and sometimes they knock me off balance. But I know how much I can handle, and before it gets too hard on me, I have them work with the sleds. I’ve been short my whole life, so I’ve learned to adjust. If I need to, I can stretch athletes on the floor or on a low table. And the guys are pretty good about understanding that. If I’m doing a treatment on them, right off the bat they’ll ask “big table or small table?” I know there are other females who have had issues working with male athletes. I’ve been really lucky, because I don’t feel I’m treated any differently as a female athletic trainer. When I first started with the football team, I tended to be tougher on the athletes than my male counterparts, just so I wasn’t looked at as the softie. But now I think I’ve reached a happy medium.

What did you learn from working as a traveling physical therapist? I learned that there are as many different ways to get an

What is that happy medium? Well, I’m still pretty tough on them. I have high expectations for myself, and I have high expectations for my athletes. I’m also very straight forward. I’ll tell them, “You’re not getting the work

The primary reason I got out of physical therapy was insurance—I didn’t like having to treat patients based on their level of health insurance … I felt restricted in what I was able to do for patients, unlike in athletic training, where I can see an athlete twice a day, five days a week if I need to. end result as there are doctors. If this doctor did the surgery, then he wants the rehab done this way. And if that doctor did the surgery, he wants the rehab done that way. I’ve seen a lot of different approaches—some conservative, some super-aggressive—and in the long run I’ve learned to be more open-minded about trying new and different techniques.

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T&C NOVEMBER 2006

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Q&A Debra Iwasaki Associate Head Athletic Trainer UCLA BA/BS, UCLA, 1990 MA, Boston University, 1992 Previous Positions: Assistant Athletic Trainer, University of California-Irvine, 1997-99 Staff Physical Therapist, TherAmerica, 1994-97 Staff Physical Therapist, Kerlan-Jobe Orthopedic Clinic, 1993-94

What prompted your switch from physical therapy to athletic training? The primary reason I got out was insurance—I didn’t like having to treat patients based on their level of health insurance and not their diagnosis. I felt restricted in what I was able to do for patients, unlike in athletic training, where I can see an athlete twice a day, five days a week if I need to. As an athletic trainer, I decide what kind of treatment I want them to have as opposed to just following the dictates of an insurance company.

Right now, I have a lineman with multiple sclerosis who’s trying to decide if he’s going to return to play. It’s been a more difficult comeback than he anticipated, and there’s a lot of uncertainty about how quickly the disease will progress. How does holding a CSCS help in your current job? I have a better understanding of Olympic lifts and how to cycle lifting routines. That helps me communicate with our strength and conditioning specialists, and gives me a much better appreciation of their work. We can all talk the same language, which allows me to be more effective at communicating to the athletes what they can and can’t do. What are the most interesting rehabs you’ve done in the last two years? I had a tight end who dislocated his hip in a motorcycle accident. It was a long haul, and he ended up having to go through additional surgeries. There were a lot of unknowns, which was definitely challenging, and unfortunately, he hasn’t been able to get back to where he was prior to the injury. Right now, I have a lineman with multiple sclerosis who’s trying to decide if he’s going to return to play. It’s been a more difficult comeback than he anticipated, and there’s a lot ATHLETICBID.COM

of uncertainty about how quickly the disease will progress. When he first came to UCLA, he’d been thinking about a career in the pros, but it’s no longer clear whether he’s going to able to continue with the sport, even in college. How did you know what kind of approach to take with him? I read what I could, but there’s not a lot of research on athletes with MS—especially high-level athletes. So I went to his neurologist appointments with him, where I learned a lot about the disease. We’re so privileged to have the UCLA Medical Center here, where we can refer athletes on a regular basis. Our team physicians are all on staff at the medical center, and when we go with an athlete to a doctor’s appointment, we’re encouraged to ask a lot of questions. What’s it like to work at a school with 99 NCAA championships in its trophy case? It’s a great atmosphere here. When one team is down, there are so many other teams that are up. I can recall one year in the recent past when we went without a national championship. We had two teams that came in second, but that wasn’t good enough because the standards are set so high. Athletes here are really good about supporting each other, which helps with both injuries and wins. Do you think about becoming a head athletic trainer someday? No, I’m not very good with the politics that are involved. I’m a what-you-see-is-what-you-get kind of person. I know what my strengths and weaknesses are, and I don’t think I would be an effective head athletic trainer. Having more administrative responsibilities with football has been a little challenging for me because I’m used to being the worker bee. What are your strengths and weaknesses? I’m a very hard worker, I’m very dedicated, and I’m very passionate about what I do. I like to teach, and I feel that carries T&C NOVEMBER 2006

Q&A over, whether I’m educating coaches, athletes, or parents about what and why we do something. Weaknesses? I’m definitely a workaholic, which helps in this profession, but also makes it difficult to have the right work-life balance. How do you juggle work and your personal life? I’m still learning. I know that if I don’t make the time for my personal life, my professional life suffers. I have a good support network of family and friends who understand that when football season rolls around I’m pretty tough to get in touch with. But during the off-season I really try to make up for the lost time with them. What have you learned about being a boss? I’ve found I definitely need input from my staff, and that it’s important to build a team approach, not a because-I-saidso approach. Both of my full-time staff members have had experience in the NFL, and they provide valuable input into everything we do. What are the keys to working with college athletes? I like educating our athletes, because if people have a better understanding of why we’re asking them to do something, they’re going to be more compliant and heal more quickly. While I have them hooked up to electrical stim for 20 minutes, I can take the time to explain why it’s really important to not

overdo their workouts: “I know you can tolerate this pain, but it’s really important that you don’t. If something is supposed to feel a little painful, I’ll let you know.” What are your goals for the future? I’m not really sure. This is only my second year in the lead football role. I definitely like what I’m doing, but it is a difficult job with a high stress level. Someday I’d like to work for myself, but I’m not sure when that will be or what exactly I’ll be doing. There are always more skills I can acquire, and I like taking continuing education courses in the off-season. I juggle a lot in this job, and I’d like to be more efficient in handling 50 things at once. I’d like to learn how to run a smooth ship—although I’m not sure one really exists in Division I-A athletic training! ■

Did you know that Training & Conditioning publishes a free weekly e-newsletter on all the latest news pertaining to athletic administration and sports medicine? Sign up for “Tools of the Trade” by e-mailing: lists@MomentumMedia.com. You can also read the current “Tools of the Trade” issue in the Bonus Editorial section at: www.AthleticSearch.com.

Circle No. 106

T&C NOVEMBER 2006

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Circle No. 111

NUTRITION

Taking Care of You Keeping athletes healthy is your job, but that shouldn’t mean shortchanging yourself. Wholesome nutrition can fit into your hectic schedule, and our expert shows you how.

BY LESLIE BONCI

©MESSAGEPICS

f you’re like most athletic trainers, you wake up in the morning to a schedule that would make weaker souls pull the covers over their heads and go back to sleep. By the time you crawl back between the sheets at night, you will have a very full answer to the question, “What did you accomplish today?” But if asked “What did you have to eat?” you might draw a blank. For all the time athletic trainers spend taking care of other people, many forget the importance of taking care of themselves. And one of the biggest areas of neglect is nutrition. Being on the run all day in a demanding setting makes it difficult to find the time to eat right, which means you’re often running on empty—or burning suboptimal fuel. You start out with the best of intentions, but two treatments, eight phone calls, and three injuries later, you realize your day’s sustenance has turned into a candy bar from the snack machine and a doughnut from a staff meeting. The human body is remarkably resilient. It can function for a while on handfuls of potato chips grabbed between tasks, but there is a breaking point. I work with many athletic trainers ATHLETICBID.COM

who experience burnout, and I believe that their failure to adequately fuel their bodies for the job contributes to and expedites that process. If you want career longevity and satisfaction, you need to commit to feeding yourself right, every day. Your life isn’t going to slow down, so here is a gameplan for healthy fueling when you’re eating on the run. A GOOD START To develop an effective eating strategy, it helps to think in terms of energy. You’re going to work hard all day, so the fundamental goal is a consistent flow of energy that stays with you from the first task of the day to the last. To achieve that, you need to consume regular meals and snacks, starting with breakfast. If you skip breakfast or grab something devoid of nutrients, you’re already behind in the energy game, and the body is not good at playing catchup. Therefore, it’s important to make the commitment to eat something with calories within one hour of getting up. The good news is that you don’t have to prepare a three course meal, as tempting as that may sound. There are countless healthy breakfast options that don’t require you to sit down, and some don’t

even require a spoon. A container of yogurt and a granola bar, a peanut butter sandwich, or a ham and cheese wrap all work very well and take minimal time to prepare. A bowl of cereal with low-fat milk is another excellent nutritional start to the day and doesn’t require much time. When choosing a cold cereal, go for those with whole grains. If you like volume, choose a flake or puffed cereal instead of granola, which packs a lot of calories into a small serving. To add some protein, toss a few nuts on top, or try a high-protein cereal brand like Kashi. For a change of pace with the added benefit of a longer shelf life, try substituting regular milk with calciumfortified soy milk. Cereal bars and granola bars are another speedy choice, but be careful which ones you select. Varieties with fewer grams of sugar and more grams of fiber are good choices. Steer clear of frosted or chocolate coated bars. 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. T&C NOVEMBER 2006

NUTRITION

ENERGY BOOST

hen you’re short on energy and there’s still a lot of work ahead of you, the idea of an energy drink or a grande coffee can be very tempting. But should you reach for a caffeine jolt? Using caffeine occasionally to increase energy isn’t a horrible idea, but if it’s becoming a major part of your diet, take a step back and look at the bigger picture. Realize that your body can be truly energized only through consumption of calories, not caffeine. Caffeine can improve mental alertness and delay fatigue in the short term, but since it is not a source of energy, it cannot replace food. If you’re regularly reaching for caffeine to get through the day, ask yourself whether you are consuming enough energy from food by eating a balanced meal or snack every three to four hours. If you do use caffeine, remember that the maximum effect takes place about 30 minutes after ingestion and plan accordingly. And if you are concerned about calories, choose beverages such as coffee or unsweetened or artificially sweetened tea or soda. Beware of energy drinks—they pack a lot of calories in the form of sugar.

If your mornings are especially busy, try getting the food prep out of the way beforehand and eat in the car. Stock your freezer with peanut butter and jelly or lunch meat sandwiches (without mayonnaise) and take one out the night before to eat on the way to work. A frozen waffle, toasted and spread with peanut butter and jam, is another healthy breakfast that can be eaten in the car. If the idea of chewing isn’t appealing in the morning, how about a yogurt smoothie? If you’re an in-advance kind of person, hard boil a few eggs and peel them once they’ve cooled. They will keep for a few days in the refrigerator, and you can grab one on the way out the door along with a whole wheat roll or bagel for another healthy breakfast option. If you don’t eat dairy, try a trail mix of whole grain cereal, dried fruit, and nuts. You can mix up a large batch, portion it into Ziploc bags, and eat one on your way to work. Take some time to think of other quick, low-prep or no-prep combinations based on your food preferences. Stay away from things that take too much time or that don’t truly appeal to you—

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NUTRITION the key is to come up with items that will fit into the real-world morning rush. ALL DAY ENERGY Okay, that takes care of breakfast, but you still need to keep the healthy fuel coming at regular intervals throughout the day, and that can be the hard part. To avoid running an energy deficit, it’s important to eat every three to four hours. The best food combinations are those that include all of the macronutrients (protein, carbohydrate, and fat), because they produce a slow, steady rise in blood glucose that sustains your energy level and keeps you feeling full longer. Fiber and fat also enhance satiety, meaning you’ll feel satisfied. I am a big believer in the Field of Dreams mentality when it comes to eating: If it is there, we will eat it. If the only foods you have handy are chips, soda, and a candy bar, that’s what you’ll reach for. If you have nutritious options available in the athletic training room, your glove compartment, or your sports bag, it is much easier to avoid being tempted by unhealthy items. Just like with breakfast foods, there

are ways to get a balanced meal or snack without sacrificing your productivity. Start by evaluating the tools at your disposal. Your two biggest allies are a microwave and mini refrigerator. If you don’t have these in your office or athletic training room, price them and

butter sandwich, cheese and crackers, or a yogurt smoothie. To get in the fiber and fat, opt for whole grain bread, or have a small handful of almonds with the yogurt smoothie. For lunch, a good example of a meal containing all the macronutrients is a can of len-

Stock your office with items you can grab over the course of the day that combine to include a source of carbohydrate, protein, and fat. Try hummus and crackers, yogurt with granola, or a peanut butter sandwich. see if your athletic director can budget for them. Let him or her know that this is not just advantageous for you—if your athletes see you eating well, they will be more likely to do the same. Next, stock your office with items requiring little or no preparation that you can grab over the course of the day. Try to ensure that both the meal and snack foods you buy can be combined to include a source of carbohydrate, protein, and fat. Try hummus and crackers, yogurt with granola and nuts, a peanut

til soup with baked tortilla chips and string cheese. To add fruits and vegetables to your diet without much hassle, get the preparation out of the way in batches, or go for bite-sized. Try putting together a Ziploc bag of cut up broccoli, celery sticks, baby carrots, or radishes. Another time-saving option is to buy your vegetables at a supermarket salad bar, since they are already cut and you can buy as much or as little as you want. Frozen vegetables are also a good

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T&C NOVEMBER 2006

NUTRITION

SMART FOODS When it comes to nutrition on the run, having healthy items within armâ&#x20AC;&#x2122;s reach is half the battle. Stock up on your favorite foods from the list below, keeping them readily available at home, in the car, and in the athletic training room. Youâ&#x20AC;&#x2122;ll be well on your way to making better nutrition part of your routine. Non-Perishable Items Individual packs of whole grain crackers Fruit and nut granola bars Packets of tuna or salmon Jerky Dried fruit Peanut butter 1-ounce packets of nuts Cans of chicken Whole grain cereal Granola Packets of oatmeal Cans or jars of bean dip Cans of soup

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Perishable Items 4-ounce containers of cottage cheese Yogurt Small containers of hummus Baby carrots String cheese Cheese wedges or cubes Fresh fruit Celery sticks Beverages Cans of tomato or V-8 juice Flavored water

Packets of sugar-free lemonade that can be added to water Packets of light hot cocoa or soup that can be mixed with hot water Snacks Small packets of nuts Small boxes of dried fruit 150-200 calorie bars Flavored, roasted soy beans mixed with cereal or pretzels in one-cup servings

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NUTRITION choice, as you can refreeze what you don’t use. Canned vegetables are a healthy long-shelf-life alternative, as long as you check the label to avoid those high in sodium. Try tossing half a can of diced tomatoes into soup for a filling, tasty nutritional kick, or add canned beans for a great source of protein. Frozen microwave meals can also offer nutrition on the run, if you choose wisely. Select those with a source of lean protein, like grilled chicken, and avoid the fried ones. Microwave meals are usually short on vegetables, so add a salad or microwave some fresh vegetables to go with your meal. And look out for excess sodium—if that’s a concern, choose “light” brands like Healthy Choice or Smart Ones, and check the labels. Try to avoid the common mistake of going all day without eating, arriving home on an empty stomach, and attempting to fulfill your energy needs with a giant meal before bed. You won’t be energized during the day, you may be more irritable, and the day will seem endless because you’re drained. Once you do get to bed after a giant meal, you may not sleep as well. This makes you more fatigued the next day, and starts a vicious cycle. Of course, there will be times when you can’t help but eat the last meal late because you were covering a night game. At those times, just try to not make it the first and only meal of the day. Never wait until you’re famished to eat. Be prepared with a snack in your bag, car, or office, so you can have something before you get home and prevent a frenzied dash to the fridge. ON THE ROAD AGAIN A well-stocked mini fridge is great when you’re at work, but what about when you’re traveling with a team? No matter where you stop to eat, there are healthy options if you know where to look. At a fast food restaurant, there’s no rule that says you have to order the large size items. As I tell my clients, biggie fries equals biggie thighs! Instead, try downsizing. Ordering small fries, a regular burger, and a small drink is a step in the right direction. For even healthier fast food choices, consider: • A wrap • Chili and a baked potato • Grilled chicken salad • Six-inch turkey, ham, or chicken sub • Egg sandwich ATHLETICBID.COM

• Thin crust vegetable pizza. Believe it or not, diners can be great for on-the-road nutrition, because they usually serve breakfast around the clock. Consider these macronutrient combining choices: • A vegetable omelet with whole wheat toast • Scrambled eggs with ham and a whole wheat English muffin • Two pancakes, butter on the side, with eggs or ham. At sit-down restaurants, opt for meals that provide low-fat protein, vegetables,

and a high-quality carbohydrate: • Grilled, baked, blackened, Cajun, or Creole chicken or fish with baked potato and steamed vegetables. • Small fillet or strip steak with potato and a side salad • Stir-fry meat and vegetables over steamed rice • Chicken or beef fajitas with salsa, sour cream, and guacamole (go light on the cheese). Do remember that finger foods often found on restaurant menus can pack a wallop in terms of fat and calories,

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NUTRITION and you won’t be satisfied eating just one or two: • Onion rings • French fries • Chicken wings • Fried cheese sticks. If you’re eating at a buffet, remember that you don’t have to try everything. Before you get in line, mentally divide your plate into thirds and make one third the meat, one third the starch, and the rest fruits and vegetables. If you go back for seconds, go for soup, salad, or fruit. Even if the only on-the-road option is a convenience store, you can still get a healthy meal or snack. Choose yogurt, string cheese, fruit, granola bars, peanut butter crackers, jerky, a small box of animal crackers, or a small bag of pretzels and nuts. EAT YOUR AGE Healthy eating at 40 is not exactly the same as it is at 25. Those who have been in the field for awhile may not be able to keep up with younger colleagues or athletes in the eating department. Sad but true, you can’t eat the same way in middle age as you did when you were

in college and expect your body to respond as efficiently. So, if you find that your pants are a little tighter than you want them to be, don’t eliminate, but do discriminate when it comes to food choices. Try the following: • Eat breakfast daily. Your metabolism will thank you by functioning at a 10 percent higher rate throughout the day, and you will be less hungry, so you’ll be less likely to fall for tempting and calorie-dense snack foods. • Include some lean protein as part of every meal or snack. Try low-fat dairy, jerky, canned fish, soy nuts, and eggs. • Add more fiber to your diet for the chew factor and the fullness factor. Good choices are beans, fruit, whole grain breads, cereal, and crackers. • Be careful what you drink. Cut back on soda, juice, sweetened teas, high-fat coffee drinks, and alcohol. Opt instead for flavored water and sugar-free beverages, and use sports drinks only during activity. Remember, low-carb beer still has calories, and alcohol is an appetite stimulant. • Try to downsize portions. Food manufacturers have flooded the market

with portion-appropriate snack items like 100-calorie popcorn and cracker packs, making this step easier. If you are buying for one, steer clear of large boxes of cereal, crackers, and snacks. The more you buy, the more you will eat. MAKE THE COMMITMENT Eating healthy in a fast-paced profession is challenging, and it does take some commitment and planning. In the long run, it’s about making healthy eating a priority and simply making it happen. You are on call 24/7 when you work, and people are depending on you to take care of them. But five to 10 minutes of fueling time every three to four hours is not going to cause havoc in the athletic training room, and you’ll be energized and better able to make it through the rest of the day. Remember, no one can eat for you. You’ve got to nourish yourself to best nurture your athletes. Schedule fueling into your day and you’ll feel better physically and mentally. As an added bonus, you’ll be a great role model for those you take care of on a daily basis. ■

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T&C NOVEMBER 2006

ATHLETICBID.COM

Putting a Priority on Hydration Year Round Michelle Rockwell MS, RD

Good hydration habits are critical for athletic performance, health and safety. Many sports health professionals have spent the summer and fall sports seasons educating athletes on proper ﬂuid replacement and the dehydration risks associated with hot practice and game conditions. As temperatures drop and many athletes move into the winter sport season, the focus on hydration habits tends to slide. Below are some scenarios in which hydration is often neglected and tips for promoting proper hydration habits.

COLD WEATHER Even though it’s cold outside, sports health professionals should continue to fill coolers and provide sport bottles to hydrate athletes throughout practices and games. As the weather becomes cooler, athletes think hydration is no longer important, and many fail to match their fluid losses in these cooler months. In addition, hydration is emphasized less by coaches and sports medicine teams. Once winter comes along, athletes who endured the dehydrating effects of hot pre-season workouts may become particularly lax on hydration. Athletes may be surprised to learn that they could be losing as much fluid in cold weather as they do when it’s warm. Sweat evaporates quickly from skin even in cold, dry weather, so athletes don’t always have visible cues of total sweat accumulation. Additionally, athletes sometimes overdress for cold weather, especially individuals who are not accustomed to exercising in lower temperatures. In this case, extra sweating can occur at a rapid pace. Finally, because cold air is usually dry, a significant amount of fluid is actually lost through respiration. PRACTICAL TIPS:

ᔢ Continue to emphasize hydration throughout the year and remind athletes that the risks of dehydration in cold weather can be as detrimental as in warm weather. ᔢ Periodically weigh athletes before and after training sessions to determine how well they are meeting fluid needs. Tell athletes to add more fluids if they have lost weight, and if they gain weight, advise them to drink less during the next training session. ᔢ Encourage athletes to layer their clothing so they can remove layers as they warm up. Light-weight, loose-ﬁtting materials are best.

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DIETARY SUPPLEMENTS There are many different dietary supplements that warrant a sharper focus on hydration. Stimulants such as caffeine and guarana can stimulate urine production during the day and increase ﬂuid needs. The fact is, some dietary supplements produce harmful side effects and athletes are usually unaware and unprepared for the results. Therefore, it is up to sports health professionals to be “in the know” about the supplements their athletes may be taking and to help make them aware of all potential side effects and any increased hydration demands before taking supplements. PRACTICAL TIPS:

ᔢ Advise athletes to ask their sports medicine providers if changes in ﬂuid needs should be expected when taking a dietary supplement or medication. ᔢ Encourage athletes to choose wisely and always consult a sports dietitian, athletic trainer, or physician before beginning a supplement regimen.

WEIGHT LOSS DIETS The mindset of calorie and food restriction can lead to a corresponding limiting of beverages, especially calorie-containing beverages. Some athletes follow high-protein diets in an attempt to manage their weight. These athletes may have a slightly increased risk of dehydration because more ﬂuids are needed for the body to process the greater amounts of protein. Athletes should understand that sports drinks, even though they do contain calories, are critical for safety and performance during vigorous exercise. They replenish the electrolytes lost in sweat and provide energy for working muscles before, during, and right after exercise. Further, sports drinks are rarely the primary dietary contributor to excess calories. Sports professionals should advise weight-conscious athletes to drink mostly water during the day but switch to sports drinks during vigorous training sessions and competitions. PRACTICAL TIPS:

ᔢ Encourage athletes to follow sound weight-loss programs. ᔢ Emphasize that dietary carbohydrates are important for athletic performance and for optimal hydration.

INDOOR SPORTS

AIR TRAVEL

Since the temperature is controlled and often set to ensure moderate and comfortable conditions in gyms, weight rooms and other indoor training facilities, many indoor-sport athletes fail to prioritize good hydration habits. They may not recognize how much ﬂuid they lose through sweat, especially in sports like basketball in which athletes frequently towel off. When dry winter air is sucked into buildings and heated up, the air becomes desert-like. Dry gyms can increase dehydration through the loss of water vapor from the lungs.

Passengers in airliners breathe exceptionally dry air, so traveling on airplanes increases ﬂuid needs. Because many athletes rely on frequent air travel throughout their competitive seasons, it’s easier than ever for dehydration to affect athletes on the road.

PRACTICAL TIPS:

ᔢ Provide easily-accessible coolers and sport bottles to encourage athletes to take advantage of ﬂuid breaks. ᔢ Encourage athletes to use urine color and frequency as indicators of hydration. If their urine is pale like lemonade, that’s a good sign of hydration. If it’s dark like apple juice and they urinate infrequently, they need more ﬂuids.

PRACTICAL TIPS:

ᔢ Increase fluid consumption the day before and day after scheduled flights. ᔢ Request extra water and fruit juice on flights. Try to drink at least 8-12 ounces per hour of travel. Bring along solid foods, such as fresh fruits, that are high in water content. Remember that as athletes head inside for the start of the winter sport season, hydration continues to play role in safety and performance. Use these practical tips to provide athletes the best care throughout the year.

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“The PowerTower is the ultimate all-in-one machine,” explains Durkin. “It’s well-designed, space-efficient and extremely versatile. And it uses an exerciser’s own body weight and provides a wide range of intensities, which makes it ideal for everyone

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from high-level athletes to senior citizens.” Durkin is one of countless athletic trainers who have discovered the advantages of training clients on the PowerTower. efi Sports Medicine, the trusted leader in functional exercise equipment for the physical therapy and athletic training market, has created the number one piece of equipment for athletic trainers and physical therapists across the country. Designed, engineered and manufactured to meet the rigorous needs of the most demanding clinical environments, the PowerTower was created for wellness centers, clinical therapeutic exercise, athletic training and high-performance, functional sports training. Durkin knows a thing or two about the specific training requirements of athletes—along with Brees, he counts San Diego Chargers running back LaDainian Tomlinson, 2005 Heisman

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infinitely adjustable and calibrated levels of incline resistance. The PowerTower offers multi-plane upper and lower-body stretching and strengthening exercises. It offers a ground-breaking dynamic pulley system that adjusts to a client’s girth and height to allow for optimum force angles specific to each individual. Core Strength: The Foundation of Athletic Training When it comes to training athletes— or just about anybody, for that matter—you can’t overlook core training. “If you want to be successful in sports or life, you have to train the core,” Durkin explains. “It is the powerhouse of the body. In fact, sixty percent of your power is generated from your core. It provides a strong pillar in which you can be a strong, fast, powerful and explosive athlete. One of the advantages of a

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piece of equipment like the PowerTower is the significant amount of core activity in most all exercises.” The PowerTower’s rolling incline glideboard and cable pulley system provides an unstable, gravity-loaded environment that requires the client to recruit core muscles of the stomach and back to maintain stability. This occurs during most PowerTower exercises and is especially beneficial for athletic performance training. PowerTower provides unlimited incremental increases in resistance from 3% to 72% of the user’s body weight and 12 levels are pre-calibrated at 5 degree increments. At the press of a switch, an athletic trainer can increase or decrease the resistance load during an exercise in progress. This results in fewer transitions and a more cohesive exercise session. The PowerTower’s Folding Platform and wide-based Telescoping Squat Stand fold compactly against the glideboard during storage. The Folding

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The PowerTower is an ideal way to safely increase fast-twitch muscle fibers with much less impact on the joints. accommodate larger foot sizes. The Squat Stand adjusts to three height settings, facilitating correct biomechanics for squats, bridges, calf raises and plyometric exercises. “The PowerTower is an ideal way to safely increase fast-twitch muscle fibers with much less impact on the joints,” says Durkin. “We can do

single- and dual-leg plyometric exercises using a variety of foot positions to efficiently increase an athlete’s power output.” PowerTower’s Time-efficient Workouts Appeal to Athletes and Non-athletes Alike Athletes aren’t the only ones who can appreciate the effectiveness and efficiency of a PowerTower workout. Durkin regularly surveys his clients about their use of the PowerTower. “My clients, both men and women, really enjoy the versatility of a PowerTower workout. They know that they can get a great workout in just 30 minutes because they can quickly flow from one exercise to the next.” No matter what your clients are training for, whether it is for restored function and mobility, performance training, endurance, stability, muscle mass or a lean physique, PowerTower can offer the functional training you want.

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Durkin agrees: “Whether your client is an older adult, a housewife, a young person or an athlete, you can challenge them equally using the PowerTower.”

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*iÀv À > ViÊ i> Ì ]Ê V°]ÊÓÓÎäÊ Þ`Ê,`°]Ê Ý« ÀÌ]Ê* Ê£xÈÎÓ £ nÈÈ { *,"-- ÊUÊ v J«À ÃÃ>}i°ÕÃÊUÊÜÜÜ°«À ÃÃ>}i°ÕÃ ÌiÀ >Ì > ÊV> \Ê£ ÇÓ{ ÇÎÎ xääÊ ÀÊÜÜÜ°«À ÃÃ>}i°ÕÃ i Ì Ê `i\Ê/ Circle No. 118

TREATING THE ATHLETE

Take your rehab to a higher level by using digital video and accompanying software to analyze movement, progress, and outcomes.

One Frame at a Time BY LARRY JAFFE & GRAY COOK

ÂŠGETTY IMAGES

uc c e s sf u l reh abi l it ation today is based on outcomes. How quickly do you get your athletes back on the field? How effectively can you react to the individual subtleties of each athlete? How well can you assess and treat the entire athlete, and not just the injury? Itâ&#x20AC;&#x2122;s no longer good enough simply to know anatomy and traditional treatment protocols. We need to understand how to analyze and adapt our approach based on each athlete and each rehab workout they do. We need to know how to navigate the exercise choices that Larry Jaffe, PT, MS, SCS, ATC, a video analysis expert, practices at Memorial Hospital West in Pembroke Pines, Fla., where he is developing a Pediatric and Adolescent Sports Medicine Program. Gray Cook, MSPT, OCS, CSCS, creator of the Functional Movement Screen, practices at Orthopedic and Sports Physical Therapy in Danville, Va. He can be reached at: www.functionalmovement. T&C NOVEMBER 2006

TREATING THE ATHLETE produce the greatest benefits and get injured athletes back to play as efficiently and effectively as possible. One major key to accomplishing this is to maintain the highest level of objectivity during assessment and corrective exercises. In order to assess whether an athlete is completing exercises in a functional manner, we have to see the nuances of their movements. We also have to ensure the movements are consistently correct and fundamentally sound. Another key is communicating with athletes. They need to know immediately when their movements are off, so that incorrect movement patterns don’t become habitual. They also have to be quickly convinced of the need to alter what they are doing wrong. This makes rehab a more dynamic process, but also a more difficult one. How can you continually assess and analyze? And how can you provide feedback to the athlete that is meaningful and consistent? We have found that using digital video and computer software during the rehab process is part of the answer to both these questions.

ASSESSMENT & TREATMENT In our practices, rehabilitating an athlete always starts with a full-body functional assessment in conjunction with an orthopedic assessment of the injury. We don’t just want to treat the injured anatomy, we want to understand all the limitations the athlete is experiencing. We also want to understand any compensation the athlete has acquired while living and moving around an injured segment. The compensation can often be a potentially greater problem than the original injury, if not managed effectively. As we’ve discussed in previous articles in this magazine, we use the Functional Movement Screen (FMS) to assist us in our assessment, which helps reveal where any underlying problems lie by applying the standardized movement format. More recently, we have used digital video cameras and software to take the FMS to a higher level of objectivity. By filming our athletes and using Dartfish software, which can analyze and break down athletic movement, as well as measure angles and view the interaction of body segments. This allows for a

more specific and objective evaluation. Using video also allows us to document the athlete’s starting point and their progress. As we re-assess throughout the rehab process, we can scientifically compare their movements from week one to week two, week four, and week eight. We can see the effectiveness of therapeutic choices. We can decide if and when we need to alter our approach. For example, as an athlete performs a straight leg raise, we can compare the degree of an extension lag or the control of the hip raising and lowering the leg as they progress through rehab. Another benefit of training with video is the ability to observe movement in areas that are hard to see in a mirror. For example, after an athlete has any type of shoulder surgery, they tend to have difficulty controlling their scapula. By setting up a camera behind the athlete, they are able to see what their scapula is doing during an activity such as shoulder abduction. During the latter stages of rehab, the video helps us determine when an athlete’s more complicated and functional movement patterns have returned

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TREATING THE ATHLETE to pre-injury levels. For instance, if we have a baseball pitcher making a comeback from elbow surgery, we want to see his elbow rising higher than his shoulder during the pitching motion. Often, it is hard to pinpoint the exact location of the elbow because the action happens so fast. With digital video, we can slow things down and see precisely where the elbow is relative to the shoulder. This way, we can be assured of a functional outcome to the rehab, and the athlete can be more confident as they return to play. Video also gives us the ability to review a performance many times. During live observation, we cannot possibly see everything that goes on as the body progresses through the rapid and complex movements produced during exercise. But by viewing a workout multiple times, slowing it down, or freezing one frame, we can zero in on particular areas. Let’s say a volleyball player is having back pain. We may look at her spiking motion during practice and not see anything wrong. But with video, we can watch specific areas of her body, frame

by frame, to find the cause of the pain. Maybe limited hip motion is the culprit. Maybe there is a problem with how her knees absorb her landing. Maybe her shoulder is rotating in a deficient way. The video lets us look at each area in isolation. Video assessment can also reveal how movement is changed by the addition of tape, braces, or splints. It is sometimes difficult to convince athletes to wear a brace or tape during practice and competition. By filming them with and without the brace, you can show them how it is effective. Conversely, the video can help us wean an athlete off a brace. We compare movement patterns with and without the brace, and when there is no significant difference between the two, the athlete can see that they no longer require the additional support. COMMUNICATION None of this analysis will do any good, however, if the athlete is not convinced his or her movement has problems or inefficiencies that need to be addressed. This is the second area where the video

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and software play a critical role. Video-assisted visual feedback can help athletes see what is wrong with their movement, or help show them how to take things they’re doing right to the next level. Video feedback allows athletes to analyze, interpret, and evaluate their own performance. Most athletes understand what they are asked to do during a training session, but many have difficulty feeling what they should be doing. When athletes can see their performance as an observer, not a participant, they can understand in a more meaningful way what they are doing well and what they need to correct. Typically after reviewing their performance on the video, I ask them what they think, instead of telling them what I think. I ask, What did you see? What was good? What do you need to correct? This gives them more ownership and buy-in, which leads to better outcomes in the long run and gives them greater motivation to improve. We’ve also found that when an athlete trains with multiple cameras

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TREATING THE ATHLETE around them and a monitor directly in front of them, they concentrate more on utilizing proper form. For example, during the inline lunge, did their knee track medially during the concentric phase of the lunge? If an athlete can answer that question on their own, they’re more likely to correct the movement. After a couple sessions in front of the cameras, athletes learn what proper movement feels like, and their sound technique carries over to sport-specific drills. Ultimately, athletes become better at correcting themselves through this process. They are more excited about refining the quality of each movement they produce. They can’t wait to get the feedback from the video!

Frame One: Hurdle Step

Frame Two: Deep Squat

Frame Three: Inline Lunge 34

T&C NOVEMBER 2006

HOW TO USE IT A video feedback system can be as simple as one camera placed in one spot in the room. Or it can be as sophisticated as several cameras at different angles with large computer monitors and software to analyze everything. If you can only afford one camera, set it up where it can capture the athlete at the most critical angle. Also make sure it is far enough away so that it can film the complete activity. After the athlete has finished the prescribed exercises, review the video with him or her. Together, you can discuss what went well and what needs improvement. With a computer monitor and software, you can do much more. Once the video is loaded onto the computer, the Dartfish software allows the instructor to view clips at several speeds, draw lines on or highlight certain parts of clips, and even share the analyzed clips via the Internet. Dartfish also gives the instructor the ability to compare multiple clips, either from the same athlete or from different people (for instance, a rehabbing athlete and a healthy athlete). In our clinic, we typically use two cameras, placed at the front and side of the athlete. We try not to change the location of the cameras, so we can easily compare the athlete’s video with other recordings. The Dartfish software allows us to zoom in and manipulate the position of the athlete. Sometimes we even place a camera directly overhead, for a view that we’d never see otherwise. CASE STUDY Here’s a closer look at how we use digital video in a rehab situation: The

athlete is a 20-year-old female NCAA Division I soccer player who has been cleared to play, but has a history of injuries that continue to bother her. That history includes repeated right ankle sprains, a severe left hamstring strain, and occasional lower-back pain. We start by asking her to complete the FMS. Test results are as follows: Overhead deep squat: score of 2 (best is 3), which indicates the movement is performed with a compensation. There is demonstrated decreased mobility in the right hip and ankle. Hurdle step: score of 2 for the right, 1 for the left (a 1 indicates the athlete is unable to perform the movement). When raising her right leg, she displayed an inability to balance and a laterally flexed spine to the left. When raising her left leg, she made contact with the hurdle and lost her balance. Inline lunge: 2 for both right and left legs. She displayed a mobility deficiency in the right lower leg and a stability issue during the left leg stance. Straight leg raise: 2 for both the right and left legs. She demonstrated adequate hamstring flexibility, but had poor hip mobility (tight hip flexors on the contralateral side) and weak lowerabdominal stability. When reviewing the FMS, the athlete was surprised that she scored so low since she was able to participate in preseason workouts and scrimmages. She actually felt she had completed the test better than other players on her team who scored higher than her. It was not until we reviewed the video and allowed her to help rescore her own test that she was able to recognize and acknowledge her poor technique. We explained that we were not simply testing her athleticism with the FMS (she proved her athleticism on the field)—we were demonstrating that by moving poorly with basic functional movements, many underlying compensations were present, which were robbing her of movement efficiency. With the help of the Dartfish video analysis software, we could slow down each test and look at her technique throughout the entire movement. As seen in Frame One (at left), during the hurdle step the athlete was unable to raise her right leg straight over the barrier without losing some balance. Dartfish provided tracking of the movement: The green line is the PVC pipe (dowel) the patient is to hold parallel to ATHLETICBID.COM

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QUESTIONS & ANSWERS Video with software analysis can be an effective tool for the evaluation and rehabilitation of the injured athlete. Since this tool can enhance the quality and quantity of information, it can, however, provide as many questions as answers. The purpose is not to randomly record all movement looking for problems. The key is to choose movements and movement patterns that are most representative of the basic problem at each stage of rehabilitation. The clinician can use this movement as a baseline and then begin treatment and prescribe exercises to improve the chosen movement or movement pattern. This process can be repeated throughout rehabilitation until restoration of functional movement is demonstrated and the athlete is returned to their chosen sport. â&#x2013;

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the ground. The purple line is perpendicular to the floor, and the blue line is the athleteâ&#x20AC;&#x2122;s midline. In Frame Two, the athlete is performing a deep squat. The purple line tracks her spine, and the green angle shows her loss of motion compared to if her body was parallel to the floor. Frame Three shows an inline lunge. The blue line is perpendicular to the floor. The orange cross is tracking the patella during the lunge. And the zoomed-in image reveals the movement of the athleteâ&#x20AC;&#x2122;s patella during the lunge. Once the athlete was aware of the compensation, we used a two-camera setup to show her a frontal and lateral view of herself completing the test movements. We reviewed the test with a module of the software that allows for instant replay at several different speeds. We then used the â&#x20AC;&#x153;In The Actionâ&#x20AC;? module of the Dartfish software to see how her body compensates while she performs the exercises. Once she saw where her movement was deviating from the norm, she better understood where and how she needed to improve. She went through a regimen of corrective exercises, and once she had developed greater mobility in her hip, she trained Untitled-11 in front of the cameras to ensure that she was maintaining proper form. For this athlete, we used the video to help assess deficiencies, develop a training protocol, and teach her to self-correct her motions. It made the process more efficient and effectiveâ&#x20AC;&#x201D;and will help her avoid future injury.

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OPTIMUM PERFORMANCE

At Lone Tree (Iowa) High School, Athletic Director Tom Squiers was able to convince administrators to upgrade the schoolâ&#x20AC;&#x2122;s strengthtraining program by making it part of the physical education curriculum. At left, a Lone Tree football player works out. 36

T&C NOVEMBER 2006

ATHLETICBID.COM MATTHEW HOLTZ

OPTIMUM PERFORMANCE

Pumping Up Your Program With a little planning, any high school can implement a sport-specific strength-training program. It starts with identifying your needs and selling the idea to school administrators.

BY NATE DOUGHERTY

hen Holly Tamm, MS, CSCS, became Strength Coach at Divine Savior Holy Angels High School, an all-girls school in Milwaukee, Wis., she knew she had a tough job ahead of her. To start, the one room in the school designed for strength and conditioning was small, musty, and uninspiring. “I realized the first thing I needed to do was change the workout space,” Tamm says. “I didn’t even want to be in there, so I could see why the athletes didn’t want to. It was stinky and claustrophobic. The equipment was old and the rug was torn. From an aesthetic standpoint, it was terrible. For the strength program to be successful, I needed to make the space look like a weightroom and then I had to make the girls feel comfortable in it.” Now, three years later, Tamm oversees a bright, cheerful weightroom full of strength-training equipment that matches the enhanced program she put into place. It took a lot of work, she says, but she and the sport coaches are ATHLETICBID.COM

seeing it pay dividends on the playing fields and courts. More and more high schools are starting progressive, structured strength training for all sports, and they are looking to do it on small budgets. How can you do the same at your high school? The keys are: identifying needs, selling administrators on the idea, networking to find new funding sources, and getting coaches and athletes on board with your ideas. SOME HOMEWORK Before you take on the challenge of starting a strength and conditioning program at your high school, you need to do some thinking about what is feasible for your situation. There is no standard blueprint for beginning such an endeavor, so you’ll have to understand what your school’s particular needs are. At the Randolph School in Huntsville, Ala., which has only 200 students, Tracy Brookman, Physical Education Chair and Head Girls’ Basketball Coach, has been working on implementing a

program for about a year. “To start, you need to do your homework,” Brookman says. “Identify what kind of program best fits your school’s mission, your athletes, and your community.” At the Randolph School, that meant implementing a general conditioning program that could eventually be adjusted to become sport-specific. With a small coaching staff and no funds to hire a strength coach, Brookman needed something easy for head coaches to oversee. She found it in a formatted program all athletes can follow to build explosive speed. On the other end of the spectrum, Riverside Military Academy (Gainesville, Ga.) Head Football Coach Doug Dixon wanted to transform his school’s strength-training program so it resembles one at a university. His research entailed visiting nearby colleges and becoming well-versed on the most up-todate ideas. Nate Dougherty is an Assistant Editor at Training & Conditioning. He can be reached at: nd@MomentumMedia.com. T&C NOVEMBER 2006

OPTIMUM PERFORMANCE

CERTIFIED INSTRUCTORS

key aspect of setting up a strength program is having trained staff to run it. Hiring a certified strength and conditioning coach is the best route, but if that’s too steep for a school’s budget, the National Strength and Conditioning Association (NSCA) has a new initiative (to be introduced in early 2007) that could help. Called the Fly Solo Program, it will allow coaches and physical education teachers to gain certification to run a strength program after taking a course and workshop. “We have high school coaches who don’t know enough about strength and conditioning to run a program on their own, and they need a mentor to come in and help them learn these things,” says Boyd Epley, MEd, CSCS, MSCC, Director of Coaching Performance for the NSCA. “So we’re creating a seven- or eight-hour camp for high school coaches to learn hands-on how to implement their programs correctly.” The camp will be held at NSCA-approved centers around the country, where a certified mentor will teach the four-step philosophy to coaches. The steps are based on what a good strength and conditioning program should include: testing, evaluation, setting goals, and implementing a program to achieve those goals. Epley says testing, though one of the most important parts of any program, is too often overlooked or skipped. Testing allows coaches to learn the strengths and weaknesses of an athlete,

“We visited most of the college weightrooms in the Southeast Conference and Atlantic Coast Conference and designed ours to incorporate the best of everything we saw,” Dixon says. “From those tours, we decided on a triple-combo rack that features a bench, an enclosed squat rack, and a platform all in one unit. We now have 10 of those lining the middle of our weightroom, and we can have up to 90 people working out at one time.” In addition to the triple-combo racks and free weights, the school uses leg drive, pulling, ladder, and pull-up/dip machines for a regimen intended to build explosive strength and speed. Once a strength-training program with no real structure, the research helped craft Riv38

T&C NOVEMBER 2006

chart their progress, and determine what sport or position they would be most effective in. Without testing, it’s also impossible to set goals, which can ultimately lead to an unfocused experience. Testing also reveals how effective the training program is, and whether a change is necessary. “Let’s say an athlete follows a coach’s program for six weeks and there’s no improvement in speed or power or agility. Then that program doesn’t work,” Epley says. “When you re-test, you’re able to see the progress made not just by the individual but by the entire team. You can also see how they stack up to the previous year’s team.” Coaches interested in the program will receive a “flight manual,” which acts as a study guide for the basic principles of strength and conditioning. Epley says coaches aren’t expected to simply skim through the manual, but to study it carefully. “They don’t just show up at the camp and automatically earn their wings,” Epley says. “They won’t understand the course or obtain enough knowledge by just showing up.” Epley says Fly Solo will not only bring lessexperienced coaches up to speed, but it will also give credit to those who are already working hard to maintain their programs. “There are a lot of good high school coaches handling the strengthtraining area who want validation,” he says. “By going through the process to get their wings, people will recognize that the coach is doing a good job for the athletes they’re working with.”

erside’s facility into what the coach believes is one of the best in the country. SELLING ADMINISTRATORS Once you’ve determined exactly what type of program and facilities are best for your school, the next step is convincing the administrators who write the checks that the venture is worth the money. One effective strategy is to show how the program can benefit the entire school, not just athletes. At Arundel High School in Gambrills, Md., one of the district’s goals was to increase participation in extracurricular activities. Head Football Coach Chuck Markiewicz kept this in mind when he approached administrators about upgrading the school’s strength-training facilities.

“We have upwards of 2,000 kids going in and out of our weightroom, and that participation was one of our selling points,” says Markiewicz, also a physical education teacher with a certification in weight training through the International Sports Sciences Association. “If we’re going to have that many kids in there, we need to make it safe and we need to have the right kind of equipment. That argument made sense, so they supported us.” At Lone Tree (Iowa) High School, Athletic Director Tom Squiers was able to convince administrators to upgrade the school’s strength-training facility, and hire a strength coach by making strength training part of the physical education curriculum. He is currently ATHLETICBID.COM

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OPTIMUM PERFORMANCE working on getting all students into the weightroom for gym classes, which is already a requirement for junior high students. The early exposure to the equipment teaches them the benefits of weight lifting as well as proper lifting techniques, Squiers says.

questing big-ticket items. “The most important thing I did was present to our board a written proposal and give them detailed reasons why I requested the equipment I did,” says Tamm. “They wanted justification from a safety and health standpoint, and they wanted to

“The most important thing I did was present to our board a written proposal and give them detailed reasons why I requested the equipment I did.” Dixon used the argument that weight lifting, like all sports, helps shape better students and leaders. “When selling your program, don’t only sell the benefits of what it can do for the athletic program,” he says. “Talk about how those who are not involved in sports will use it, too. Explain how it will touch each one of these kids, helping them develop characteristics that are important later in life. When you present those types of ideas, people listen.” Having a clear plan and being able to articulate it through presentations is also important, especially when re-

know that I was investing in quality equipment. “For example, we had a carpet that was snagged and torn up, and I wanted to put rubber flooring in,” she adds. “I explained how rubber tends to last 10 to 20 years, so they knew it was a great investment. They wanted to know that even if I left in two years, the school would still benefit from these purchases.” SECURING FUNDS Ideally, all your arguments for improving your strength and conditioning program will convince administrators to

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budget a large chunk of money toward it. In reality, however, most schools find their coffers won’t cover everything they want. This is when you need to tap into your community. At Lone Tree High School, Squiers and his sport coaches decided to ask local businesses for donations. But they didn’t just talk about how strength training would make Lone Tree’s athletes and teams perform better—they sold it as something the entire community could benefit from. The result was $12,000 in donations, which the school used to buy five top-of-the-line multistations. “We sent a letter to local businesses explaining what we were trying to do,” Squiers says. “Our facility is open to the community, so if someone signs a waiver, they can use the weightroom. We wanted to show this would not only benefit our athletes, it would also be a resource for the entire community.” Tamm suggests finding parents to help with the legwork and doing a lot of networking. “Some of the parents of my students did the work for me, which was fantastic,” Tamm says. “Also, a lot of fitness companies will give high

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OPTIMUM PERFORMANCE schools discounts on equipment, so I think it’s important to get to know as many people as you can who are willing to help you achieve your objective.” At Arundel High School, Markiewicz secured $20,000 worth of racks, adjustable benches, platforms, and rubber weights for free through a bit of serendipitous networking. The school’s former basketball coach knew an owner of a local gym that was going out of business and found out the remaining equipment was free for the taking. So the school jumped at the chance.

“That really pushed us in the right direction,” Markiewicz says. “It put us over the hump by saving us $20,000 on equipment we really wanted. It came from simply putting the word out and asking everyone to keep their ears open.” To top it off, the school then received a donation of used platforms from the University of Maryland. PLAYER & COACH COMMITMENT Once all the equipment is secured and a program is in place, the last step is getting coaches and athletes to com-

mit to it. Some coaches may have different ideas about what’s best for their teams, or may simply not have the time to make sure their athletes are participating properly. At the same time, some athletes may not understand why they should spend time in a weightroom, especially if they play a sport where lifting wasn’t a part of practice before. Tamm experienced this firsthand, and countered with a lot of communication. “I went to the coaches’ meetings at the beginning of the year and introduced myself and told them what my program is all about,” Tamm says. “I also sent out e-mails to the coaches telling them what we do, what my background is, and the benefits of strength training. Now, if there’s a new coach around, I make sure to introduce myself and let them know I am always available if there is anything they need.” By opening the channels of communication, Tamm is able to address any reservations coaches have and dispel any misconceptions about strength training for girls. She also makes it clear that she wants to work closely with the sport coaching staff. To get athletes to buy into the program, Tamm explained how it will improve their overall fitness as well as how each lift and drill will benefit their performance on the field or court. “I show them how much stronger and healthier it will make them,” she says. “And I’m constantly talking to them about why it’s good to do something from a functional standpoint. I tell them exactly what they are improving and how the lifts will help.” At Arundel High School, the threetimes-a-week summer weight-lifting sessions are not mandatory, but more than 100 students regularly show up for early-morning workouts. Markiewicz says the good turnout is due to the positive reinforcement from the staff who run the program. The key is to make the atmosphere upbeat and structured, keeping a time limit on workouts. “We’re not yellers or screamers. We’re encouragers,” Markiewicz says. “We tell them it’s all about competition within ourselves. And we find they really like that kind of environment. “We also explain that strength training isn’t going to necessarily guarantee wins,” he continues. “But if they don’t do it, they certainly lower their chances to win.” ■

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GO FARTHER

S P E C I A L A D V E R T I S I N G F E AT U R E

Performance Points

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Focus on Movement Training With Chris Carlisle, MA, CSCC, Head Strength and Conditioning Coach, University of Southern California

Why is movement training a priority in your program? If you look at football, or soccer, or tennis, or most other sports, the entire game is based around movement. Power and pure strength are obviously important, but we look at them in perspective. Too many strength programs spend their time building a bunch of 500-pound benchers and 700-pound squatters. But building that much strength takes a lot of time, and it would usually be better spent developing skills that transfer directly to the athlete’s sport. How do you develop an effective movement-based training regimen? You take a realistic look at the sport you’re preparing for, then you emulate its movements. For instance, in football, everyone wants to focus on speed, and our team at USC is very fast, but there are different types of speed. Linear speed isn’t the key—it’s not about improving your players’ 40yard dash, because the vast majority of football movement involves change-of-direction. How often in a typical football game does someone run straight ahead for 40 yards? One of our favorite movement drills for the football team uses breakaway cords. Two athletes are attached by a cord that’s secured with Velcro, and one tries to break the connection with a series of sprints, cuts, and quick changeof-direction movements while the other tries to stay close enough to remain connected. That’s the best kind of movement work, because it incorporates reaction instead of relying on rote movements. Reaction is fundamental to agility, and it’s a critical part of effective movement training.

things up to provide varying stimuli and keep the athletes challenged. We’ll work with cones and speed ladders one day, then work bags and ropes during the next session. Why is it important to have that kind of variety? Too many programs get into a rut where they do the same drills day after day. The athletes get bored and eventually lose focus, and when that happens, their work intensity falls off the edge. We cycle through different drills every three weeks, so we’re always keeping the workouts fresh and challenging the athletes in different ways. Variety is also important in the weightroom. In a typical week, we’ll do the hang snatch on Monday, and do the complimentary lift to that on Thursday, the power jerk. On Tuesday we do the power clean, and on Thursday the hang clean. We do box step-ups on Monday, and one-legged squats on Thursday. This way, you get the same beneﬁts, but you’re getting them with different motions. It also “confuses the system,” so the athlete is building real functional strength, not just improving at one particular lift or exercise.

What other movement drills do you use? We work a lot with bags, cones, and ladders. In our “speed and burst” drill, the athlete starts on a line, the coach gives him a hand signal to go right or left, and he breaks to a cone. When he reaches it, he gets another signal telling him either to stop and accelerate back, as if somebody’s cutting back on him, or to accelerate straight ahead to the next cone. We also do three- and four-cone drills, such as shuffles, short sprints, and backpedals. When training acceleration, we start straight-ahead explosiveness drills from either a three-point stance or a scramble start with the athlete’s chin on a line. In a two-point stance, we have them do quarter-turns or half-turns into a pursuit. Other drills use a speed ladder—one foot in, two feet in, Ickey shuffle, lateral scissors, hop drill, and two in-two out. With bags, we do things like step-overs and lateral shuffles. We probably have 30 different agility drills, and we mix

How does fatigue factor into your movement-training work? Some people say that if athletes train when they’re fatigued, their bodies will be used to working when they’re tired in the fourth quarter. But if you watch fatigued athletes work out, you see they get very sloppy. We don’t want sloppy, inefﬁcient movements in the fourth quarter of games, so we don’t do agility and movement training after weightroom work—we do it ﬁrst, when the athletes are fresh. It’s common sense: If you’re trying to teach sound movement and speed of movement, athletes need to be doing all the movements properly. That way, in the fourth quarter, proper technique is still there, and body control and core strength don’t degrade as much. Good, sound movement is something that energizes the body and makes an athlete more effective. That’s what will give us an edge at the end of the game.

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A6H022ZZ

LEADERSHIP

At Maryville College, Head Athletic Trainer Sharon Wood (in front) shares her workload with Assistant Athletic Trainers Sarah Brooks and Bill Brewer.

NEIL CROSBY, NEIL STUDIOS

Big Job

Being a head athletic trainer with just one or two assistants presents a management challenge: How do you be a boss and a supportive co-worker at the same time?

Small Staff

BY LAURA SMITH

ike O’Shea, LAT, ATC, has spent his entire athletic training career working with small staffs, and after two decades, he has come up with an apt analogy. “Being the head athletic trainer for a small staff is like being a restaurant owner,” says O’Shea, Head Athletic Trainer at the University of Houston, where he has two assistants on staff. “You work long hours and you roll up your sleeves and do every part of the job, whether it’s cooking or washing the dishes. And ultimately,

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everyone is depending on you.” For many head athletic trainers with small staffs, the plus is that you become a close-knit team. But it can also be very challenging. Along with the heavy workload, navigating the human relationships of a two- or three-person staff is not something you are taught in school. Knowing how to establish a rapport while maintaining professional boundaries can take extra care and special insight. “Whether you have a large staff or a small staff, you can be effective at providing great care,” says O’Shea. “But

when you’re running a small staff, you need a little extra creativity.” THE RIGHT FIT When you’re operating with one or two assistants, success begins with hiring the right people for the job. Certification and experience are obviously important, but possibly even more critical are personality, character, and people skills. And these variables are ofLaura Smith is an Assistant Editor at Training & Conditioning. She can be reached at: lsmith@MomentumMedia.com. T&C NOVEMBER 2006

LEADERSHIP ten overlooked when managers make new hires, according to Mark Murphy, Founder and CEO of Leadership IQ, a management consulting firm based in Washington, D.C. “We just completed a three-year study following 20,000 new hires, and an astounding 46 percent of them failed with-

of a startup company operating in a garage,” Murphy says. “You want someone who can take direction, has a positive attitude, and above all, is willing to pitch in and do whatever tasks need to be done. Someone who says ‘That’s not part of my job’ isn’t going to make it in a small staff setting.”

Robinson believes it’s important to look for applicants who possess assets that are different from his own. “I definitely want them to share my approach and philosophy … But it’s important to be honest about your own weaknesses and hire assistants who complement you.” in 18 months,” Murphy says. “When we interviewed bosses whose hires had failed, we found that technical skills were not the reason. The four biggest downfalls were lack of coachability, lack of emotional intelligence, lack of motivation, and simply having the wrong temperament for the job.” So what is the right temperament for working as part of a small staff? “Think

Sharon Wood, LAT, ATC, Head Athletic Trainer at NCAA Division III Maryville College, agrees. For many years, Wood has shared her workload with just one assistant, and has recently added a second part-time assistant. “In my setting, I hire a lot of recent grads, so I expect to do a lot of teaching when it comes to technical skills,” she says. “But they need to come in with the right work

ethic—that’s something you can’t really teach. I want to hear, ‘I’m excited to do this, and I don’t mind working hard.’” For Chris White, MS, LAT, ATC, Head Athletic Trainer at Brophy College Preparatory School in Phoenix, Ariz., who has served for 21 years with one part-time assistant, people skills are an absolute must. “I have to know that my assistant can relate well to coaches and athletes,” he says. “More than technical skills, I look for their ability to get along well with others. That goes a long way with a small staff.” Communication skills are also a factor. “We’re going to be working together closely, so I cannot have someone who is difficult to talk with or who only tells me what they think I want to hear,” White says. Brian Robinson, MS, ATC, Head Athletic Trainer at Glenbrook South (Ill.) High School and Chair of the NATA’s Secondary School Athletic Trainers’ Committee, believes it’s important to look for applicants who possess assets that are different from his own. “I definitely want them to share

ENCOURAGING INITIATIVE

ssistant positions on small athletic training staffs are often the first career stop for recent grads. And that can be a great situation, according to Sharon Wood, LAT, ATC, Head Athletic Trainer at Maryville College. Athletic trainers in their first full-time job are energetic, passionate about the profession, and up to date on the latest information. What they sometimes are not, however, is confident. And when their head athletic trainer has been in the profession for decades, that can lead to problems. “One of my challenges is getting my assistants to believe in their abilities, take initiative, and not constantly defer to me on decisions,” says Wood, who has been at Maryville for nearly 20 years. “Because I have been here so long and am used to having so much responsibility, it’s also hard for me to not jump in and do things for them when I see them hesitate. But I know I need to let them do the

T&C NOVEMBER 2006

job—we have too much on our plates for me to try to do it all.” For Wood, the solution has been to allow her assistants to make mistakes as long as they won’t negatively affect an athlete. “They have to learn their lessons the same way I learned mine, and I have to let them do it,” she says. Another effective strategy has been what Wood calls “debriefing.” “When an assistant has turned to me for help on something, after the athlete leaves, I talk with them about what happened,” she says. “I say, ‘You know, you had that. You were fine. You didn’t need me. You’re making great decisions, so try to do it yourself next time.’ “I also always make sure to tell them, ‘If you see me coming in and bumping you off something when you have it under control, feel free to tell me to get lost!’” she continues. “It took time, but the delegation process has finally become a lot smoother.”

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LEADERSHIP my approach and philosophy, which is that there is no such thing as ‘just’ a high school athlete—young athletes deserve the highest quality care available,” says Robinson, who supervises two assistants. “But I also look for them to offer different strengths than I posses. “For example, after working in this field for nearly 30 years, sometimes I feel like I’ve gotten a bit worn down in my ability to relate to the kids and give them the caring they need,” Robinson continues. “You give so much of yourself in this field that over time, you run out of stuff to give. However, my assistants really bring that caring element to our athletic training room. In a small setting, it’s important to be honest about your own strengths and weaknesses and hire assistants who complement you.” Assessing interpersonal adeptness in an interview can be tougher than determining technical skills, so you need to develop specific hiring strategies for your setting. The first step is slowing the process down, according to Murphy. “Most hiring decisions are made in the first five minutes of an interview,” he says. “Instead, spend time before the interview making two lists: the attributes you cannot live with and the attributes you cannot live without. Make sure a significant number of the items relate to character. Try thinking of the best and worst assistants you have ever had and list their qualities.” In a small staff setting, says Murphy, the two lists might look something like this: “I cannot live with someone who has a negative attitude or a poor work ethic, someone who gossips, or someone who always brings me problems but not solutions. I cannot live without someone who is willing to do whatever needs to be done, gets along well with others, takes initiative, and embraces change.” The final step is coming up with questions that reveal whether the candidate has the qualities you’ve listed. As examples, Murphy offers the following interview prompts designed to measure a candidate’s people skills, work ethic, and initiative: • Tell me about a time when you saw something that needed to be done and you took the initiative to begin doing it. • Tell me about a time when you modified your approach toward a coworker in order to improve the working relationship. • Tell me about a time when your boss gave you an assignment you disATHLETICBID.COM

agreed with, and how you handled the situation. WORKING RELATIONSHIPS Once you have the right people in place, a small staff can become almost like a family—and that can be a strength or a weakness. “In small departments, relationships between people are the key to making things work,” says Murphy. “You spend more time with your assistants than with your spouse. Everyone simply has to get along, and the head athletic trainer sets the tone for all the

other relationships.” The fundamental rule in establishing good relationships is to strike the right balance between being supportive and being in charge. “The pitfall is that when everyone becomes close, the manager can lose the ‘boss’ component of his or her role,” Murphy says. “He or she becomes hesitant to enforce the standards when people make mistakes or don’t fulfill their responsibilities, and that’s where the problems come in.” “I’ve definitely seen how that can happen,” O’Shea says. “In my job I am

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Circle No. 131 T&C NOVEMBER 2006

LEADERSHIP the confidante, but I also have to be the taskmaster who cracks the whip. We’re in this together, but at the same time, I can’t be on exactly the same level as my assistants, and that can be a delicate line to walk.” Achieving balance starts with maintaining a professional atmosphere in the athletic training room, says O’Shea, who believes adhering to simple rules

“Sit down with them and say, ‘I think we could all benefit from clarifying how we do things as a department. I have a list of things that I think need to be worked on, and you probably have things you’d like me to improve. Let’s all bring our lists to the table,’” he continues. “They will take ownership of the result, and you’ll have a more effective way to hold them accountable. It’s a great way to be-

“Clear expectations are critical in small staffs because they act like a third party in the relationship … They allow you to say, ‘This isn’t personal. It’s just the way our department operates.’” can go a long way. “I do not allow any cursing,” he says. “I am adamant about it, and my staff knows I’m serious. It may seem like a small thing, but it sets a tone, adds to the respect they have for me, and lets everyone know that while it’s good to laugh and have fun, we also have professional boundaries.” O’Shea’s approach is right on the money, according to Murphy. “Clear expectations are critical in small staffs, because they act like a third party in the relationship,” he explains. “Having a clear set of rules that everyone lives by allows the manager to hold people accountable in a way that keeps it from becoming personal. If you have a clear code of conduct that is always in the forefront, it becomes like an outside party and allows you to say, ‘This isn’t personal. It’s just the way our department operates.’” For rules and expectations to work, they must be spelled out in clear and concise terms. “You can’t simply say, ‘We are going to be really focused on serving our athletes,’” Murphy says. “What exactly does that mean? What exactly do you want to see your assistants doing and not doing?” A head athletic trainer who feels he or she has tipped the scales too far in the “friend” direction can still implement this strategy to get things back on track. “If you sense that you are hesitant to honestly evaluate your assistants and performance is slipping, it’s a sign that you need to put some formality back into the relationship,” Murphy says. “The best way to change course is to ask your assistants to work with you on developing a list of expectations that you will all abide by. 50

T&C NOVEMBER 2006

gin changing the dynamic.” In addition to expectations, the way a head athletic trainer carries him- or herself has an impact on working relationships. “Hold yourself to a high standard and act in a professional manner, and the people around you are like-

tants with respect,” Robinson advises. “Make sure that you pitch in and do the thankless parts of the job right alongside them. Acknowledge your mistakes and be willing to learn from your assistants, and don’t worry about trying to prove to everyone that you’re the boss.” MANAGING THE WORKLOAD A fact of life for small staffs is that it can be hard to get everything done with just two or three pairs of hands. For Robinson, part of the solution is to be very organized. “Every head athletic trainer makes a calendar of coverage assignments, but here, I find that it has to be really detailed and it has to be worked out far ahead of time,” he says. “Everyone needs to know exactly what they are doing and when. The three of us go out to lunch once a month to map out the next month’s coverage, and it becomes our bible.” For White, fewer assistants means he relies more on athletes to be responsible for their own rehab and gives them

“Everyone needs to know exactly what they are doing and when. The three of us go out to lunch once a month to map out the next month’s coverage, and it becomes our bible.” ly to do the same,” White says. It’s also important to be aware of relationships between assistants so you can quickly step in to fix problems when needed. “If two of my staff people aren’t getting along, I try to straighten that out right away,” O’Shea says. “I remember a time when a coach came to me and said, ‘I can tell there is friction between your assistants, and it’s making things difficult for us.’ Since then, I have paid very close attention to those dynamics and I address problems while they’re still small.” The same principle applies to giving criticism when an assistant’s performance is lacking. “With a small staff, formal sit-downs to give negative feedback can be painful,” Murphy says. “So try to catch things when they are really small. The sooner you offer criticism, the lighter it can be, and the less difficult it is on the relationship.” Above all, you need to employ a leadership style that is inclusive and openminded and promotes teamwork. “Be honest, be humble, and treat your assis-

home exercise programs with very clear direction. “I use a computer program that allows me to print out exercises and schedules for athletes, and that’s been very successful,” he says. Many athletic trainers with small staffs also give additional responsibility to coaches. That has worked well for David Green, MA, ATC, Head Athletic Trainer for 22 years at Tennessee Tech University, who has two full time assistants (and will be adding a third this year). “With the size of our staff, we can’t be everywhere, but our coaches are always going to be there,” he says. “The past two years, we’ve made sure each of them is certified in CPR and first aid and that they know how to contact us quickly if there is an injury. We rely on them to monitor their own teams in the offseason. That allows us to focus on the teams that are in-season.” White also uses coaches as an extension of his staff, starting out each season with mandatory coaches’ training. He also believes that having very detailed emergency action plans is essenATHLETICBID.COM

LEADERSHIP tial for small programs. “At our school, each coach is required to compile an emergency plan for their practice site using a template we give them,” he says. “It must detail exactly what they will do and who is responsible for what in an emergency. The plan includes instructions on how to reach myself and emergency personnel, and coaches are required to have their plan with them at all times. Emergency plans are always important, but with small staffs, they are even more critical.” Managing the workload also means having great communication systems. Most small staffs share a physical space, but with everyone absorbed in their own responsibilities, people can end up like ships passing in the night. For Robinson, technology is part of the answer. “I designed a computer system a few years ago that allows us to track all of our injuries and treatments, and we use it for everything,” he says. “If one of us talks to a parent, the conversation is summarized in the system. Return-toplay decisions, notes from physicians, new injuries, and even non-health-related incidents with kids are all there. It takes time to input the information, but it’s a great communication tool for when we’re too busy to keep each other updated verbally.” However, you still need to find some time for face-to-face communication. “We recently reinstituted a Monday morning staff meeting after not doing if for a while, and it definitely makes a difference,” Green says. “We go over specific athletes’ care, who got injured over the weekend, who returned to play, and who needs to see a doctor. It’s helped us to be more efficient.” Communication is also key to avoiding the burnout that can result from a big workload and small staff. It’s up to the head athletic trainer to be aware of whether his or her staff is feeling energized and motivated or exhausted and needing a break. “I let my staff know I’m concerned about how they’re handling the workload,” Green says. “If they need time off to take care of things in their personal lives, I try hard to accommodate that, and I try to schedule in a way that gives them as much downtime as possible.” “It’s important to communicate about this issue often,” agrees Murphy. “Check in at least once a month with each of your folks and ask, ‘How are you holding up? What is your motivation level

like?’ High volume can lead to frustration and fatigue, but by simply keeping in touch, you can guard against it.” A GREAT PLACE TO BE Despite all its challenges, being in the trenches alongside a close-knit group of dedicated professionals who are passionate about athletic training can be extremely rewarding, and perhaps the best thing a head athletic trainer with a small staff can do is focus on the benefits. “I might not get paid like athletic trainers at larger schools or clinics, but I

love being where I am,” Wood says. “In a small setting, you really get to know the kids and appreciate who they are. As a staff, you have a chance to work in ways that are a little less formal and really create friendships.” “I’ve never been part of a big staff, and I wouldn’t have it any other way,” O’Shea says. “I love really getting to know my assistants and my athletes. I love seeing my assistants learn and grow and take on bigger challenges. It’s a family, and I’m part of it. For me, that’s as good as it gets.” ■

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T&C NOVEMBER 2006

Circle No. 133

SPORT SPECIFIC

The University of Tennessee cheerleading squad finished second at the Universal Cheerleaders Association 2006 national competition.

Strength of Spirit DONNELL FIELD

The sport of cheerleading requires agility, flexibility, and power. At the University of Tennessee, strength coaches have developed a customized program to help the Volunteers reach new heights. BY DAN HAMILTON & BRIAN GEARITY

t’s a co-ed team with a longer season than any other sport on campus. Some of its athletes are ex-linebackers while others have never set foot in a weightroom before. There’s no doubt that developing a strength and conditioning program for a cheerleading team presents an unusual set of challenges for a strength and conditioning coach. While the application of our strength and conditioning efforts may take a different form when working with cheerleaders, the goals of a cheerleading team’s program are the same as those ATHLETICBID.COM

for any other team. We want to increase their performance and at the same time reduce the risk of injury. Here at the University of Tennessee, we do that by emphasizing core strength, explosive strength, and flexibility. As the same time, we must also accommodate the unique demands cheerleaders face and stay in constant communication with their coach. UNIQUE CHALLENGES When designing a program for our cheerleaders, we first analyze the abilities they will need to be successful. These

include, but are not limited to, explosive power, balance, stability, flexibility, and conditioning. From this point, we decide the exercises we will use and how they will be performed, dividing the program into male and female workouts. Dan Hamilton, MS, ATC, CSCS, SCCC, and Brian Gearity, MS, ATC, CSCS, SCCC, USAW, are Assistant Strength Coaches at the University of Tennessee. Hamilton works directly with the cheerleading, dance, and golf teams, while Gearity has worked with baseball, cheerleading, dance, and football. T&C NOVEMBER 2006

SPORT SPECIFIC In our efforts to increase the ability of our cheerleaders to meet the demands of their sport, we must be aware that the skills and strength levels presented by the athletes are going to be different between the genders. While many of the male athletes played another sport in high school and come in with some strength-training experience, we have found that the females are usually a little less experienced in strength training. Despite their lack of weightroom experience, the female athletes exhibit an equal desire to learn about strength training’s benefits and often show greater performance gains since they are strength training for the first time. Regardless of the athletes’ experience with strength training, we have found that if we take the time to teach the importance of training, they take a greater interest in learning the proper techniques and understanding its benefits. As a result, the upperclassmen actually become an extension of the coaching staff and are able to assist new athletes on the team. This is especially beneficial with cheerleading because of the large team size and separate workouts.

We do occasionally run into initial resistance to strength training, especially lifting weights, from female cheerleaders who are concerned it will bulk them up. We counter this by explaining from the very beginning that the program is designed to help them improve their strength and flexibility, not to increase mass. Once they have been in the weightroom a couple of times, the women see that they spend far less time on the platform lifting weights than the men, and more time doing plyometrics, which usually allays any fears of bulking up. Generally, the cheerleading roles of the men and women differ. The men tend to do more stunting, which involves throwing their teammates up in the air and then catching them. This requires a great deal of explosive strength. The women tend to do more acrobatic movements, so we are less concerned with building a lot of explosive strength, although it is still a necessary component of their workout program. Another challenge of working with cheerleaders is scheduling. First, even though the men and women don’t do the same workouts, the cheerleading

coach still wants them to work out as a team. We typically do three sessions a week. The full team works out together on Mondays and Wednesdays, and then each team member must complete another workout session on their own by noon Friday. Team sessions are typically held just after practice, which allows us to go right into the exercises with little or no warmup. However, we must be careful not to overload athletes who have just finished a strenuous practice. If the coach keeps the team practicing longer than planned, we may have to shorten a workout, usually by cutting the conditioning component, since it was typically covered by the effects of the longer practice. The cheerleading season is unlike any other—it begins in August and finishes with the end of basketball season. During this time, cheerleaders perform at football, soccer, and men’s and women’s basketball games, as well as numerous community events. On top of that, their cheerleading competitions occur in mid-to-late January, right in the middle of basketball season and shortly af-

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Circle No. 134

T&C NOVEMBER 2006 Untitled-22 1

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SPORT SPECIFIC ter the start of the winter semester. If we’re not in constant communication with the cheerleading coach, we risk overworking the athletes in the weightroom. The team will practice two or even three times a day in the weeks leading up to national competition, but these athletes still need their time in the weightroom. To avoid overuse, we’ll usually focus on prehab exercises during these weightroom sessions and stay away from the heavier work we do early in the season. During football season (August to November), we take more of a preseason approach to our workouts, placing an emphasis on strength development. In December, we switch to an in-season maintenance mode, which we stay with through the end of basketball season. The coach wants to avoid overtaxing the cheerleaders as they head toward tryouts, usually held at the end of April. So we have the squad back off on their weights in March, and they are on their own through April. They can come in for individual workouts during the offseason, but there are no team sessions. We do not have a summer program for

our cheerleaders, although many of them stay on campus for camps and come in for individual workouts. PROGRAM COMPONENTS Our program is designed to help the team reach the following goals: improve core strength, explosive strength, bal-

program is teaching athletes that the core includes more than just abdominals. Although many of the exercises in this section focus on the abdominals and low back region, we also include exercises that incorporate the glutes, hip flexors, and back extensors. This forces the athletes to stabilize the ab-

The cheerleading season is unlike any other—it begins in August and finishes at the end of basketball season, with competitions in mid-to-late January. ance and stability, conditioning, and flexibility, and prevent injuries. To accomplish these, we have developed four phases with the workout. The core strengthening, prehabilitation, and conditioning phases are similar for both the men and women, but there are separate programs for explosive strength. Core strengthening: While most of our athletes are familiar with the term “core strength,” few truly understand how important it is for both performance and injury prevention. One of the first aspects of our core strength

dominals and low back in conjunction with the hips. We also emphasize the importance of the transverse abdominis in their movements. We incorporate this into our abdominal work by having athletes begin any core strength exercise by initiating the transverse abdominis. We teach this by having them contract and then hold the muscle that allows them to stop the flow of urine. Our core strength exercises are broken into four categories: lying down, rotational, stability, and weighted.

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SPORT SPECIFIC

WORKING TO CHEER The following is a typical week in the early season workout program of the University of Tennessee cheerleading team. Day One

Day Two

Day Three

Prehab Single-leg clock 2 x (12-3-6-9/9-6-3-12*) Single-leg clock 2 x (12-9-6-3/3-6-9-12*) Overhead posterior lunge with twist 3 x 5 (right/left) DB bent-over retract/raise/lower/ protract 2 x 15 (forward/side) DB push-ups plus and rows 2 x 10 (alternate arms for DB row) * positions on clock face

Core strength Alt. arm/alt. leg v-ups x 15 Scissors x 15 (right/left) Hip-ups x 15 Side-lying obliques x 15 (right/left) Spread eagle sit-ups x 15 Kneeling alt. arm/alt. leg x 15

Prehab Scorpions 2 x 10 (right/left) Line walks 2 x 10 (front/back) Line walks 2 x 10 (right side/left side) Tubing 2 x 15 (internal/external at 0 degrees) Cup Stack 3 x 7

Explosive strength Men Push jerks 3 x 5 Back squats x 10/x 8/x 6/x 4 RDLs 3 x 8 45-degree incline benches 4 x 8 Rear delt raises 3 x 10 Weighted dips 3 x 8 Triceps press-downs 4 x 10 Women Kneeling Pilates, set x 3 on each leg Abduction x 10 Circles forward x 10 Circles backward x 10 Bicycle forward x 10 Bicycle backward x 10 Pull-ups 3 x 8 45-degree incline DB rows 3 x 10 E-Z bar curls 3 x 10 DB curl & presses 3 x 10

Core strength Front elbow balance x 30 sec. Left elbow balance x 30 sec. Right elbow balance x 30 sec. V-up hold x 30 sec. Bridge on left leg x 30 sec. Bridge on right leg x 30 sec. Bridge on both legs x 30 sec.

Core strength Rotating suitcase crunches x 15 (right/left) Single-leg suitcase crunches x 15 (right/left) Suitcase crunches x 15 Split seated toe touches x 15 Rotate and hold x 10 (right/left) Reach throughs x 25 Explosive strength Men Hang cleans & squats 4 x 5 Clean pulls 4 x 4 Single-leg squats 3 x 5 Hypers/Swiss ball leg curls 3 x 10 Pull-ups 3 x 10 DB rows 3 x 10 E-Z bar curls 3 x 10 Women Back squats x 10 x3 Stepper jogs x 60 sec. Step-up & press x 8 x3 Stepper sprints x 30 sec. Single-leg RDLs x 8 x3 Stepper jogs x 60 sec. DB bench presses x 10 x 3 Stepper sprints x 30 sec. Side raises x 12 Triceps press-downs 3 x 12

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Conditioning 300-yard shuttles Men: 3 x 60 sec. Women: 3 x 72 sec.

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Conditioning Half-gassers Men: 6 x 18 sec. Women: 6 x 22 sec.

Explosive strength Men DB snatches 3 x 5 Clean pulls 4 x 3 Step-ups 4 x 5 Single-leg curls 3 x 10 Bench presses x 10/x 8/x 6/x 4 Inverted rows 3 x 10 Standing DB shoulder presses 3 x 8 Upright rows 3 x 10 Women Jump tucks 3 x 8 45-degree DB incline presses 3 x 8 Alternate explosive step-ups 3 x 5 (right/left) Inverted rows 3 x 10 Broad jumps 3 x 5 Front raises 3 x 12 DB overhead extensions 3 x 10 Posterior lunges 3 x 10 Bodyweight squats 3 x 15 Leg curls 3 x 10 Conditioning Video-tower shuffle (sprint up and walk down) Men: 8 x 8 min. Women: 8 x 9 min.

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SPORT SPECIFIC While some exercises fall solely within one subgroup, we prefer to use those that cross over categories and allow for more advanced work. The following is a list of our standard core exercises, grouped by type: Lying Down: V-ups, alt. V-ups, reverse crunches, single- and double-leg toe touches, single and double-leg suitcase crunches, sky crunches. Rotational: Med-ball throws (forward/45 degrees/lateral), cable (row and rotate, 3-way twists), partner leg throws. Stability: Hanging abs (legs straight, alt. knee-to-chest), elbow balance (front/right/left), V-ups and hold. Weighted: Med-ball throws, reverse hypers, weighted hypers, manual resistance with stick. Prehabilitation (injury prevention): Athlete safety is the top priority in the cheerleading teamâ&#x20AC;&#x2122;s strength and conditioning program. Safety is accomplished through strengthening the core, the teaching phase of the lifting program, and the prehab program, which focuses on injury prevention for the ankle, knee, shoulder, and low back. When designing the prehab program,

we concentrate on body movements that help limit the chance of injury. The nature of movements performed during cheerleading predisposes these athletes to injury, especially in the shoulders, legs, and back. The shoulder exercises are designed to improve rotator cuff strength and scapular stabilization. These exercises are completed using light weight and high repetitions. The female cheerleaders begin the program using no external weight and work up to three-pound dumbbells, while the male cheerleaders begin with three-pound dumbbells and progress to five pounds. Some exercises require athletes to keep their shoulder blades squeezed together throughout the entire exercise while others will force the athlete to protract and retract the shoulder blades at various times throughout the movement. The remaining components of our prehab exercises force athletes to coordinate the ankle, knee, and hip to maintain balance and improve strength within each segment of the body. The muscles targeted at the knee include the vastus medialis and lateralis, biceps

femoris, and semitendinosus. At the ankle, we are forcing the athlete to stress the peroneals and the tibialis posterior. The gluteal muscles are another important aspect of our focus and aid in many of the movements required to complete the exercises. These are our standard prehab exercises, listed by type: Shoulder: 45-degree DB raises; upright DB row/rotate/press; bent-over DB retract/raise/lower/protract to the front, side, and rear; push-ups plus, seated dips plus, line walks, tubing exercises (internal/external rotations at 0 and 90 degrees). Ankle and Knee: Single-leg clock, single-leg touches (ground/chest/sky), balance disk overhead squat, broomstick pushes, broomstick pulls, singleleg cup stacks. Low Back/Glutes: Scorpions, singleand double-leg bridges, lateral elbow hip-ups, single-leg good mornings. Balance: Posterior lunge and rotate, overhead wiper lunges, repeat shoulder prehab exercises on single leg. Conditioning: Overall conditioning is an important part of the program,

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SPORT SPECIFIC not only because of the sport’s physical requirements, but also due to the many activities cheerleaders are required to participate in throughout the year. Cheerleading requires athletes to combine short bursts of intense physical activity with longer periods of active recovery. A key aspect of the conditioning program is varying the length of the running exercises. The team performs a wide variety of sprint intervals and other conditioning exercises so the energy system is stressed in a variety of ways. This variation also keeps the workouts

interesting for the athletes. We allow for continual progression by adding resistance to running workouts, including hills and stairs. The following is a list of our standard conditioning exercises: Resisted: Hill sprints, video-tower stairwell sprints, sand sprints, Jacob’s ladders. Free: 300-yard shuttles, gassers, halfgassers, snakes, diagonals. Explosive Strength: Cheerleading requires both men and women to perform extensive jumping and other explo-

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sive movements. However, the design and implementation of the explosive strength program differs between the two genders. The main difference is in the frequency and duration of external resistance applied throughout the course of the year. The men’s program first involves teaching Olympic-style lifts and then progresses to more complex series of lifts, while also incorporating plyometric movements throughout the year. We firmly believe in the use of Olympicstyle lifts for two reasons. First, they teach the male cheerleaders to apply force to the ground by lifting the bar. Secondly, they teach them to accept the force of the bar during the catch phase of clean movements. Thus, these exercises help prepare male cheerleaders for the acceleration of a female cheerleader from the ground and the acceptance of the force of the female during the catch. The strength program for the women includes exercises to increase the vertical and horizontal jumps that aid them during mounts and tumbling. Both single- and multi-response jumps similar to the requirements of cheerleading are included. We typically start with bodyweight plyometric exercises and progress to explosive medicine ball and dumbbell exercises. These exercises, whether utilizing bodyweight or an external load, should be completed at the highest rate of velocity possible. During resistance training, the athlete must exhibit a stable base and coordinate their balance and body control to complete the movement. The following is a list of our standard explosive strength exercises for both males and females: Males: Jerks (DB/push/power/split), snatches (DB/hang/pulls), cleans (DB, hang/knee level/power/pulls), jammers. Females: Jump tucks, broad jumps, power skips (for height and distance), squat jumps, scissors jumps, funnel jumps, med-ball cannonballs, DB high pulls, DB snatches, DB jerks. Although many people who have never worked with cheerleaders don’t always hold them in the same regard as other athletes, we have found them to be enthusiastic participants in our strength and conditioning program. With a few adjustments, any sound strength and conditioning approach can be modified to successfully fit the unique needs of a cheerleading squad. ■

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BOSU® DSL Trainer Unique features: • Ball contains an internal weight load of five pounds • The six-sided design enhances function, resistance, and technique • Pump and workout DVD are included Beneﬁts for the user: • The new DSL (Dynamic Stabilizing Load) Trainer from BOSU opens the door to new, more dynamic exercises for users of all ability levels.

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SPECIAL ADVERTISING FEATURE

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Strength and Conditioning Coach in the NFL for 25 years

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This unique product is formulated to increase lean body mass, prevent overtraining, and aid in reducing injury from nutrient deficiency. Due to time constraints, it is often difficult and unrealistic for student-athletes to consume 3-4 square meals a day containing optimal ratios of the major food groups. Muscle Milk Collegiate provides excellent sources of complex carbohydrates, proteins, and fats. EvoProTM Collegiate Protein Blend – Muscle Milk Collegiate contains 40g per serving of our exclusive EvoPro Collegiate Protein Blend that comprises Alpha and Beta Micellar Caseins, AlphaLactalbumin, Whey Concentrates, Whey Isolates, Whey Peptides, and Whey Hydrolysate. The EvoPro Collegiate Blend aids in faster recovery from workouts and can help increase lean body mass. CYTOCARB IITM – Most calorie replacement products are loaded with sugar… CYTOCARB II consists of long linear chain maltodextrins with very low Dextrose Equivalence, which provides a complex carbohydrate source that is 96.5% sugar free. CYTOCARB II aids in keeping muscle glycogen at high levels, which allows for extended endurance and performance. Peak muscle glycogen levels help prevent muscle breakdown after intense workouts and promote optimal nitrogen retention. LeanLipidsTM Trans Fat Free Lipid Complex – Muscle Milk Collegiate’s exclusive LeanLipids Trans Fat Free Lipid Complex contains MCT’s, Canola Oil, and Sunflower Oil. These healthy fats aid in

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STRENGTH TRAINING & CARDIO Austin Plastics & Supply 800-290-1025 www.athleticrecordboards.com One of Austin Plastics’ most popular boards is the off-season strength and conditioning board. It’s a great

line. Success is based on each athlete’s size, strength, agility, and overall competitiveness. Athletic programs across the country have enjoyed the benefits of the Tug, and it has been endorsed by coaches and players at all levels. Circle No. 506 Contemporary Design Co. 800-334-5633 www.shuttlesystems.com

way to motivate athletes and give them an incentive to accomplish strength and conditioning goals. Austin offers a printing program that makes changing records a quick and easy process. The company’s boards allow you to display records for all to see. Go online today to view a large selection of Austin’s boards. Circle No. 504 Ball Dynamics International 800-752-2255 www.fitball.com The new FitBALL® Deluxe Board from Ball Dynamics has an extra-large surface—19-1/2” x 27”—with ample room for full-body training. The heavyduty plastic construction is perfect for high-usage fitness and rehab facilities. With a fulcrum height of five inches, the multidirectional base offers balance challenges for both beginners and advanced users. The FitBALL Deluxe Board is part of the newly expanded FitBALL line of professional-quality fitness and therapeutic products. Circle No. 505 The Tug 405-474-7777 www.thetug.net The Tug is an exciting new exercise, fitness, and testing apparatus for athletes. Competitors gripping opposite sides of the unit try to pull their opponent backward to a predetermined finish ATHLETICBID.COM

From acute-phase closed-chain activities to end-stage plyometrics, the Shuttle MVP from Contemporary Design leads the way in progressive, functional rehabilitation and training. The Shuttle MVP’s horizontalrebound technology utilizes smooth and predictable resistance, making it perfect for unstable joints, while rapid non-weight-bearing rebounding improves the eccentric phase necessary for injury prevention and power development. Visit the company’s Web site for more information. Circle No. 507 The Shuttle Balance from Contemporary Design functionally trains 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. 508 CytoSport, Inc. 888-298-6629 www.cytosport.com A mainstay of effective and convenient nutritional programs for serious athletes, Muscle Milk is an “evolu-

tionary” muscle formula that promotes efficient fat burning, lean muscle growth, and fast recovery from exercise. Designed after human mother’s milk, Muscle Milk is the perfect complete protein supplement for your nutritional needs. Lean lipids promote lean muscle growth and enhance the retention of minerals needed for muscle contraction. Circle No. 509 Cytomax Sport Drink from CytoSport contains electrolytes that optimize hydration and energy during and after exercise. It also has complex carbohydrates to help keep strength at peak levels longer, so you can improve stamina and speed. Alpha L-Polylactate—a patented ingredient—buffers lactic acid production and minimizes post-exercise muscle soreness. Complex carbohydrates provide sustained energy without the sugar crash, and antioxidants help prevent free-radical damage to muscle cells. Circle No. 510 DM Systems, Inc. 800-254-5438 www.dmsystems.com The Adjusticizer™ exercise system adjusts to fit the user’s workout and schedule. Interchangeable, adjustable components can be configured to work the back, chest, shoulders, biceps, triceps, forearms, and legs. Composite cord adjusters shorten or lengthen the Adjusticizer and change the tension with a simple pull. The Adjusticizer exercise system includes one single-strength cord (in your choice of light, medium, or tough), two composite cord adjusters, two handles, two foot/door attachment straps, three spring links, and a 64page exercise manual. Circle No. 511 T&C NOVEMBER 2006

STRENGTH TRAINING & CARDIO Exertools 800-235-1559 www.exertools.com With its 17-position pulley system and two 225-pound weight stacks, the space-efficient Magnum 2044 Functional Trainer, available from Exertools, offers athletes a versatile total-body strength workout. The adjustable pulley allows athletes to concentrate on toning the upper body while angled stacks enhance the lower-body musculature. When used together, the pulleys and weight resistance help develop core stability. The 2044 Functional Trainer comes with a standard handle package, custom paint, and upholstery options to meet your facility needs. Visit Exertools online for more information. Circle No. 512 Exertools offers resistance training and comfort in one simple machine: the Total Body Cycle. This recumbent bike acts as an upper-body ergometer and is designed with a unique pedal feature to comfortably fit users of all different sizes. The unit’s IDS drive adjusts to 200 resistance levels, allowing bidirectional resistance to work reciprocal muscle groups. The Total Body Cycle has a one-button quick start and three hill profiles, and it lets users maximize their workouts at fixed rpm levels. To learn more about the Total Body Cycle and its features, visit Exertools online. Circle No. 513 The Gatorade Co. 800-88-GATOR www.gatorade.com After years of extensive research, scientists at the Gatorade Sports Science Institute have developed Gatorade Endurance Formula for athletes’ longer, more intense workouts 62

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and competitions. Gatorade Endurance Formula is a specialized sports drink with a five-electrolyte blend containing nearly twice the sodium (200mg) and three times the potassium (90mg) of Gatorade Thirst Quencher to more fully replace what athletes lose in sweat when fluid and electrolyte losses become substantial. Circle No. 514 Gatorade Nutrition Shake is a balanced nutritional supplement that’s ideal for use as a high-energy meal replacement, or a preevent or between-meal snack. Gatorade Nutrition Shake contains vitamin C, calcium, and iron, so it’s great for athletes who want to perform at their best and 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. 515 Human Kinetics 800-747-4457 www.humankinetics.com Develop strength, power, coordination, balance, and core stability using the medicine ball and stability ball exercises in Strength Ball Training. Preferred by elite athletes, fitness experts, and strength and conditioning specialists, these exercises train the body as a linked system rather than targeting muscles in isolation. The enclosed companion DVD shows you how to perform the most complex and advanced exercises. Circle No. 516 Written by a team of experts chosen by the National Strength and Conditioning Association, Strength Training combines the most valuable information with the best instruction for proven results. Benefits include: increasing metabolic rate to burn calories more efficiently; improving bone density to help combat osteoporo-

sis; increasing muscle mass, strength, power, and endurance; preventing injuries; improving balance, flexibility, mobility, and stability; reducing back and arthritic pain; and decreasing cholesterol level and blood pressure to lessen the risk of coronary disease. Circle No. 517 Impulse Training Systems 800-964-2362 www.impulsepower.com Research shows the Impulse to be a superior strength tool when compared to isokinetics, free weights, and elastic bands in upper and lower limbs. Twenty years of experience with NFL, NHL, MLB, WBA, USOC, and PGA champions demonstrates the power and endurance rewards gained from the Impulse. Development of balance, coordination, and explosive muscle contraction are the result of Impulse training. For strength, power, and anaerobic endurance, choose Impulse. Circle No. 518 Jump Stretch, Inc. 800-344-3539 www.jumpstretch.com The Strong Fireout Station by Jump Stretch provides 50 to 500 pounds of resistance and is ideal for helping linemen learn to play lower, longer. This station, which is excellent for improving players’ first two steps off the line, consists of two rows of four Strong Bands that connect across the shoulders using Jump Stretch’s adhesive strap. Undo the strap and you’ve got two Strong Shuffle Stations to perform regular quick-feet running drills. For details, call Jump Stretch today. Circle No. 519 Keiser Corporation 800-888-7009 www.keiser.com When building the M3 Indoor Cycle, Keiser scrutinized and quality-tested ATHLETICBID.COM

STRENGTH TRAINING & CARDIO every single component, from the top of the comfortable handlebars to the bottom of the rock-solid base and everything in between. Designed with your clients, instructors, and club in mind, this fun, effective, whisper-quiet, and easy-to-maintain unit carries a three-year warranty. The Keiser M3 will change the way you think about indoor cycling. Circle No. 520 Kelly Kinetics 888-645-3559 www.kellykinetics.com Kelly Kinetics offers the Pivot Plate, which uses the patented Variable Offset Pivot System. To increase or decrease neuromuscular demand, the fulcrum can be set at varying arm lengths. To target select musculature for strengthening, the fulcrum can be selectively placed in the best biomechanical position. Unlike with traditional balance boards, users of the Pivot Plate are affixed to the platform, allowing them to vary their center of gravity for a range of resistance levels. Circle No. 521

Perform Better 800-556-7464 www.performbetter.com Perform Better has introduced TrueStretch—a 7’ 3” unit that encourages functional stretching in all three planes of motion. It forces fourpoint contact in a weight-bearing upright position to create the right stretching dynamics through proper body alignment and stability. You can find TrueStretch in the Perform Better catalog. Circle No. 523 When it comes to plyoboxes, how safe is safe? Perform Better answers that question by offering the SPS Plyo-Safe plyobox set. The padded exterior of this three-box set eliminates fear of injury from missed

jumps. The steel-reinforced oak wood construction means extraordinary stability. The set includes 10-, 16-, and 22-inch boxes (one each), which can fit together to produce heights of 12, 18, 24, 28, 34, 40, and 50 inches for training variety. See the SPS Plyo-Safe plyobox set in the 2006 Perform Better catalog. Call toll-free for your copy or check out the company’s Web site. Circle No. 524 Magister Corp. 800-396-3130 www.magistercorp.com Virtually identical to latex bands, REP Bands® resistive exercise bands from Magister Corp. offer greater elastic response, higher resiliency, and faster recovery. Patented REP Bands are the only resistive exercise bands manufactured exclusively in the United States. Circle No. 525

Life Fitness 800-634-8637 www.lifefitness.com Athletes have varying preferences when it comes to working out. That’s why Life Fitness offers the 91Xi Elliptical Total Body Cross-Trainer with proven Classic Stride technology. With its unique motion, you can be sure to provide an elliptical cross-training experience that will keep your athletes coming back for more. Circle No. 522

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STRENGTH TRAINING & CARDIO NASM 800-460-6276 www.nasm.org Experience two days of hands-on performance assessment and exercise techniques at the NASM live workshop OPT for Performance Enhancement. Design sport-specific programs and practice speed, agility, and quickness. Call or go online to register and you can earn 1.6 NASM CEUs for only $199. Dates and locations in 2007 include: Calabasas, CA, March 16-17; Dallas, TX, April 6-7; New York, NY, May 18-19; Chicago, IL, July 20-21; Calabasas, CA, Sept. 2021; and San Francisco, CA, Nov. 9-10. Circle No. 526 Nautilus 877-657-7762 www.nautilus.com The XPload line brings worldrenowned Nautilus performance to plate-loaded training equipment. XPload machines employ intelligent design and features that make them ideal for elite-level strength training. Strength curves are incorporated through four-bar linkage for the most effective workout possible. Low weight-loading points mean there’s no need to load plates at eye level. Integrated plate storage is standard, and an efficient footprint maximizes your training space. Circle No. 527 The Nautilus TreadClimber TC916 is the next generation of cardio equipment. This machine provides the cardio and calorie-burning benefits of running, but at a walking pace, minimizing the stress and impact on the user’s ankles, knees, and hips. Studies have proven that walking at three miles an hour on the TreadClimber burns the same number 64

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of calories as running at six miles an hour on a treadmill. That’s why Nautilus says, “Walking: the new running.” Circle No. 528 NK Sports Group 800-763-2852 www.nebula-fitness.com Nebula Fitness has been a leader in innovative free weight design for the past 15 years. The 6000-AI is a topquality leg press. In fact, it is two leg presses in one. With a simple slide of the sled lock, you can go from a solid deck to an iso-lateral (one leg at a time) movement. The unit comes with an adjustable lumbar seat, spring-loaded safety stops, and four plate-holders that allow over 30–45 pound weights to be loaded. This workhorse can give your program the edge it needs. Circle No. 529 NSCA 800-815-6826 www.nsca-lift.org The National Strength and Conditioning Association’s Quick Series Guide to Strength and Conditioning for Football teaches the fundamentals of proper strength training and conditioning for football players. Topics include: how to train safely; how to design your own program; flexibility exercises; power exercises; abdominal training; and cardiovascular training. Four sample training programs are included. Call the NSCA to order this useful guide. Circle No. 530 NSCA Certification Commission 888-746-2378 www.nsca-cc.org The Essentials of Strength Training and Conditioning multimedia symposium CDs offer strength and conditioning professionals convenient access to industry-leading presentations right from their desktop. Listen and follow along as industry professionals lecture on

the content areas, scientific principles, concepts, and theories relevant to the Certified Strength and Conditioning Specialist (CSCS) examination. Each CD includes an interactive video and slide presentation, a printable outline, and interactive selfassessment questions written in the same style as actual exam questions. The price is $134.95 for NSCA members, and $199.95 for non-members. Circle No. 531 The Certified Strength and Conditioning Specialist (CSCS) examination identifies individuals who possess the knowledge and skills needed to design and implement safe and effective strength and conditioning programs for athletes. The exam consists of two sections—a Scientific Foundations section and a Practical/Applied section. The major content areas covered by the exam include exercise sciences, nutrition, program design, exercise technique, testing and evaluation, and organization and administration. Prerequisites for the CSCS exam are a four-year degree and CPR certification. The cost is $260 for NSCA members and $380 for non-members. Circle No. 532 PacificHealth Labs 877-363-8769 www.accelgel.com Accelerade is the only sports drink with a patented four-to-one ratio of carbohydrates to protein. It is proven to extend endurance by 29 percent, enhance hydration, speed muscle recovery, and improve performance by up to 40 percent. It is available in five flavors: orange, blue raspberry, lemon lime, fruit punch, and new lemonade. Circle No. 533 Accel Gel Sports is the only energy gel with a patented four-to-one ratio of carATHLETICBID.COM

bohydrates to protein. This blend is proven to increase endurance by 13 percent and reduce muscle damage markers by 50 percent more than the leading sports energy gel. It is available in four flavors: vanilla, chocolate, strawberry kiwi, and new citrus orange. Circle No. 534

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Power Lift 800-872-1543 www.power-lift.com The Power Lift® Belt Squat is a great way to train the hamstrings, glutes, quadriceps, and hips while eliminating Austin Plastics & Supply, Inc. • Austin, Texas 78758 spinal compression. From a standing position, the PH. 800-290-1025 • Email: ausplas@io.com user disengages the work arm to start the exercise. The Squat Belt attaches Circle No. 139 to the work arms on each side, over the user’s hips. Force is evenly distrib- Austin_TC1608.indd 1 10/11/06 11:13:47 AM uted through the user’s heels, emphasizing the muscles in the hips, glutes, and hamstrings. The machine is ideal for rehabbing injuries and for teaching squats, one-legged squats, and lunges. Weight storage and three custom belts are standard. Circle No. 535

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Power Systems 800-321-6975 www.power-systems.com With the Landmine™, athletes can perform total-body ground-based rotational training to develop an athletic base that easily transfers from the weightroom to the playing field. Users can perform explosive one- and two-arm movements and other rotational exercises simply by inserting any Olympic-size bar into the 12-inch pivoting sleeve in the Landmine’s base. The solid steel Landmine features a non-skid rubber bottom and an attached transport handle. A T-bar handle for rows and a combat handle for shoulder, core, and hip work are also available. Circle No. 536

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STRENGTH TRAINING & CARDIO PrePak Products, Inc. 800-544-7257 www.prepakproducts.com PrePak’s Web-Slide exercise rail system is for users of exercise equipment such as tubing, bands, and pulleys—devices that provide resistance, stretching, and range of motion. The system includes fixtures, exercise devices, and instructional materials, giving you everything you need to quickly and effectively train and monitor rehab and fitness programs. The deluxe assortment now has three additional posters, an ExerBand Fitness Bar, and EzChange handles on all the tubes. Circle No. 537 Rogers Athletic Co. 800-248-0270 www.rogersathletic.com Rogers Athletic’s Monster Arms feature an unrestricted range of motion to help athletes develop specific muscle groups. Monster Arms develop power and skill using free weights, with the added safety of predetermined start and stop points and a positive-lock height adjustment. With Monster incline, decline, and horizontal arms in one Brute Rack station, you save significant floor space. Call Rogers Athletic for more information. Circle No. 538 Samson Weight Training Equipment 800-472-6766 www.samsonequipment.com The Samson Power Thrust is a dynamic piece of equipment that allows athletes to develop hip explosion, upper-arm strength, and shoulder strength. Each handle operates independently on linear ball bearings to allow for amazingly smooth move66

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ment. A variety of exercises, including extensions and rotations, can easily be performed using this unique piece of equipment. Load Olympic plates onto each side for added resistance, and when you’re finished, simply store them on the weight horns provided on the frame. Check out Samson’s Web site for more information. Circle No. 539 Sports Imports 800-556-3198 www.vertecjumptrainer.com Virtually all professional and college sports teams and the NFL Scouting Combine use the Vertec jump-training system, distributed by Sports Imports. It is one of the best ways to evaluate and improve jump reach and lower-body explosive power. The Vertec jumptraining 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 wall-mounted version is now available. Circle No. 540 Stott Pilates 800-910-0001 www.stottpilates.com Designed to help you perform core stability, peripheral mobility, and plyometric exercises with exceptional results, the Stott Pilates Rehab Reformer’s unique engineering allows it to be used strictly as a reformer or as a cadillac by adding a mat converter and the optional vertical frame. The Rehab Reformer offers exceptional versatility while saving floor space and money. Call or go online today to order. Circle No. 541 Ideal for clubs that want to offer their members a quality Pilates program, the

Stott Pilates Group SPX system offers a customized package that ensures consistent programming and easy implementation. It features ready-to-use workouts featuring the Group SPX Reformer. At only 100 pounds, this unit stands its ground by facilitating dozens of exercises, and converts easily into a mat to deliver dozens more. Circle No. 542 The Hygenic Corp. 800-321-2135 www.thera-band.com The new Thera-Band® Exercise Station is designed for progressive strength, balance, and flexibility training. It is the first Thera-Band exercise tool to integrate multiple elastic resistance products and exercises targeting all major muscle groups. This system allows fitness and therapy professionals to train athletes to their fullest potential, rehabilitate patients more effectively, and help older adults live active, independent lives. Call today to find a distributor. Circle No. 543 Total Gym/efi Sports Medicine 800-541-4900 www.efisportsmedicine.com The Total Gym 26000 is the next generation of the original clinical model. The unit provides 10 resistance levels and comes equipped with impressive new features inspired by the needs of the commercial environment. The new widebased 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 ATHLETICBID.COM

STRENGTH TRAINING & CARDIO curls and ab crunches locks into place for use and then easily folds away. The folding platform also allows the telescoping squat stand to be folded away for storage. Circle No. 544 efi Sports Medicine’s electric PowerTower™ no longer requires the client to get on and off the unit as it delivers level changes at the touch of a button. The PowerTower features a groundbreaking dynamic pulley system that adjusts to girth and height, allowing for optimum force angles specific to each exercise. Other features include a wide base, a telescoping squat stand with three adjustable heights, built-in pullup bars, and a fold-away foot-holder for hamstring and abdominal work. This unit accepts all of efi’s Total Gym Pilates accessories and comes with an exercise manual categorized by muscle group and the Pilates repertoire. Circle No. 545 UCS, Inc. 800-526-4856 www.ucsspirit.com UCS’s Glute-Ham Machine is a revolutionary piece of equipment featuring detailed engineering, stylish design, and exceptional durability. The unique shelf-shaped pads put users in the perfect position, and rotate 360 degrees to offer a flat “ab board” side. The foot pads have an 18-inch height adjustment range, and are adjusted using hydraulic pedals vertically and along the length of the machine. Welded band hooks on the bottom can add new dimensions to any workout. This versatile product would be an excellent addition to even the most well-outfitted facilities. Circle No. 546 WerkSan Sports USA 877-WERKSAN www.werksanusa.com WerkSan is now the official barbell of USA Weightlifting and is certified by ATHLETICBID.COM

the IWF. The company’s engineers are devoted to producing safer, better-per-

forming, longer-lasting weight-training equipment. WerkSan USA’s bars are precision-made from specially developed Scandinavian steel and use five carbon-fiber bearings—not just four steel bearings—strategically located at stress points to increase strength, durability, and performance. WerkSan USA bars are guaranteed for a lifetime—introductory prices are not. Circle No. 547 For safety and durability, count on WerkSan USA. The company has a strong worldwide reputation for highquality weightlifting equipment. WerkSan engineers are devoted to producing safer, better-performing, longer-lasting equipment. WerkSan USA stands behind its equipment—its bars are guaranteed for life, and its bumper plates are guaranteed for two years from the date of purchase. Circle No. 548 Xvest 800-697-5658 www.thexvest.com “I have found the Xvest to be an excellent tool for providing overloads in plyometrics, strength training, conditioning, and rehabilitation programs. The fit and adaptability are excellent. The Xvest allows freedom of movement and doesn’t interfere with any of the agility, bounding, or running programs that I write for a wide variety of athletes, both 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. 549

Xvest has a new weight configuration, and it’s heavy: 84 pounds of heavy. The new Xvest, known as the Fire Fighter model, was developed especially for fire fighters and their rigorous training. It has the same basic design as the original Xvest, but internally it has a new weight configuration that allows for 84 pounds of weight. Because of its 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. 550

Check out

www.AthleticBid.com to contact these companies.

CATALOG SHOWCASE Creative Health Products, Inc. 800-742-4478 www.chponline.com Since 1976, Creative Health Products has been a leading discount supplier of rehabilitation, fitness, exercise, and athletic equipment, as well as health, medical, and fitness testing and measuring products, all available at reduced prices. Creative Health Products offers heart rate monitors; blood pressure testers; pulse oximeters; body fat calipers; scales; strength testers; flexibility testers; stethoscopes; pedometers; exercise bikes; ergometers; stopwatches; fitness books and software; exercise bands; step benches; hand and finger exercisers; heating pads; and more. Circle No. 551

T&C NOVEMBER 2006

POWER RACKS Keiser Corp. 800-888-7009 www.keiser.com

bered for quick and easy position identification.

The POWER Rack works by incorporating pneumatic strength columns, either alone or in combination with free weights. It offers a wide training spectrum, enhancing power and stability in athletes. Special Features: Space-saving options available (half rack, half rack short), many other accessories. Circle No. 552 Life Fitness 800-634-8637 www.lifefitness.com The Hammer Strength 8’ Olympic Heavy-Duty Power Rack is ideal for athletic fitness facilities. The adjustment rack, which supports the bar catches and bar supports, is num-

Special Features: Non-slip spotter’s stand, multiple pull-up and chin-up grip positions, a Dock ‘N Lock bench-locking system which lets the adjustable bench lock into place quickly to ensure proper alignment relative to the rack. Circle No. 553 Power Lift 800-872-1543 www.power-lift.com The 9’ Combo Power Rack combines two lifting stations into one spacesaving rack. Dip attachments, Olympic lifting platforms, and other training accessories are available.

Special Features: Two dual-grip chinup bars, two pairs of safety spot bars, two pairs of “Rhino Hook” bar catches, weight storage, adjustable bumper plate storage, bar storage. Circle No. 554 Power Systems 800-321-6975 www.power-systems.com The Self-Contained Power Station is an eight-foot half rack with adjustable bar catches and safety catches. Your program’s logo can be put on the 8’ x 8’ hardwood and virgin rubber power clean platform for a customized look. Special Features: Dual chin bars, selfcontained weight storage. An adjustable Power Combo Bench is also available. Circle No. 555

Power Racks Specifications Company

Rack

Height x Width x Depth/Length

Tubing Size

Warranty

Chin-Up Bar

Plate Storage

Adjustable Bench

Life Fitness

Heavy-Duty 8’ Rack

97.5” x 65.5” x 73” D

3” x 3”, 9 ga.

10 yrs. Frame

✔

✽

Keiser Corp.

Power Rack 3110

108” x 73” x 103” L**

3” x 4”, 3/16” thick

Frame life

✽

✔

✽

Power Lift

9’ Combo

108” x 86” x 72” D

4” x 3”, 7 ga.

Frame life

✔

Power Systems

Power Station

96” x 96” x 96” D

2” x 3”, 11 ga.

Frame life

✔

Rogers Athletics Co. Brute Dual Rack

114” x 98” x 84” D

3/16” thick, 11 ga.

10 years

✽

✔

✽

Samson Equipment

Double Sided Power Rack

105” x 50” x 56” D

3” x 3”, 7 ga.

Frame life

✔

✽

UCS

SPS X-60 Rack System

96”–108” x 75” x 78” D

3” x 3”, 7 ga.

10 years

✔

✽ Denotes accessories sold separately, or as available options. Please contact the company for more information. ** Measurements listed for Keiser Corporation’s Power Rack are for the nine-foot model.

T&C NOVEMBER 2006

ATHLETICBID.COM

POWER RACKS Rogers Athletic Co. 800-248-0270 www.rogersathletic.com

Samson Equipment, Inc. 800-472-6766 www.samsonequipment.com

UCS, Inc. 800-526-4856 www.ucsspirit.com

Rogers Athletic, known for football training equipment, is applying its years of expertise in athletic skills training to strength and conditioning equipment by introducing the Brute Dual Rack system. Equipped with Monster Arms, this system provides your athletes with a closed-chain free weight training experience.

The Double Sided Power Rack gives you the ability to perform all major exercises on either side of the rack.

The X-60 system offers two activity zones with space for individual spotters. Its versatility makes it ideal for larger facilities. It is constructed with four 3” x 3” sevengauge uprights that feature 3/4-inch nickel-plated hook plates and two interior facing hook plates to create the interior activity zone.

Special Features: The Brute Dual Rack workstation enables athletes to perform multiple exercises that typically require four to six exercise-specific machines. Circle No. 556

www.AthleticBid.com

Special Features: Cups, safety catches, weight storage. Circle No. 557

Check out to contact these companies.

Special Features: The X-60 is available in a height of eight or nine feet, with Combo Grip pull-up bars, two pairs of single bar catches, interior safety spot arms, and 12- and 18-inch deep diamond-plate spotter’s platforms. It is compatible with all SPS system accessories. Circle No. 558

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 or company name 4. mailing address 5. brief description of your job and the type of institution for which you work

ARE YOU MOVING? The USPS will not forward your subscription. In order to keep receiving your free subscription, you must notify us of your new address. 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.

ENERGIZE YOUR CAREER E A R N YO U R D E G R E E ON THE INTERNET BS Program in Wellness and Fitness – 100% Online - Transfer credits accepted - 2-Year completion program if you have an Associate’s Degree - NASM Certifications in CPT & PES Exercise Science & Health Promotion – 100% Online • Four degree tracks: - Performance Enhancement & Injury Prevention - Rehabilitation Science - Wellness & Fitness - Sport Psychology • NASM certifications in PES, CES, and/or CPT • Network with health & fitness professionals worldwide Phone: 1-866-595-6348 or visit: www.cup.edu/go

www.cup.edu/go A proud member of the Pennsylvania State System of Higher Education.

Circle No. 141 ATHLETICBID.COM

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ARM & SHOULDER Antibody, Inc. 410-581-0900 www.antibodywear.com The BodyGuard compression elbow brace is designed to add comfort, stability, and performance enhancement to the elbow. It is ideal for people suffering from tendonitis and athletes who have strained, sprained, or bruised elbows. The BodyGuard compression elbow brace reduces the incidence of pain and swelling, and enhances stability and performance in the affected area. As with all BodyGuards, this brace provides compression, support, muscle and tendon heat circulation, strain distribution, and impact absorption. Circle No. 559 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 track, baseball, football, basketball, wrestling, hockey, and volleyball. Circle No. 560 Brace International, Inc. 800-545-1161 www.braceint.com Brace International offers the MAX™, a major advancement in the design of shoulder girdle supports. The snugfitting, lightweight material allows for comfort with movement while protecting the glenohumeral joint from subluxations and disloca70

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tions. Its strap design system offers many options for maximal stability where needed, allowing athletes to reach their required range of motion. Circle No. 561 Cho-Pat 800-221-1601 www.cho-pat.com Cho-Pat’s newest product, the Bicep/ Tricep Cuff, affords protection from overuse injuries for individuals performing repetitive lifting activities such as weight training. This patent-pending device applies dynamic circumference pressure to the upper and lower portions of the bicep and tricep muscles, particularly at the tendon attachments. This action spreads out the stress and direct pull on the muscle attachments, which helps reduce the likelihood of developing bicipital or tricipital tendonitis or tendonosis. Contact Cho-Pat toll-free or visit the company’s Web site for more information. Circle No. 562 Impulse Training Systems 800-964-2362 www.impulsepower.com Having spent two decades helping elite pitchers win the World Series, the Impulse has proven its worth. Exceptional joint stabilization and scapular mobilization enhance throwing performance and are central to injury prevention. Impulse’s shoulder exercise programs focus on those areas as well as balance, core stabilization, and power. Whether you’re rehabbing to get back in the game or just looking to improve performance, the Impulse will have a dramatic impact on your throwing ability. Circle No. 563 NASM 800-460-6276 www.nasm.org NASM ConEd: Corrective Exercise for Shoulder Impairments will help

you keep your athletes off the sidelines. This comprehensive online education module covers the functional anatomy of the shoulder complex; how to become proficient in performing shoulder assessments; how to implement corrective strategies for shoulder impairments; and how to market your abilities in a clinic or health and fitness facility. You can earn 0.2 NASM CEUs for just $59. Call or go online today to register. Circle No. 564 NSCA 800-815-6826 www.nsca-lift.org The National Strength and Conditioning Association’s Quick Series Guide to Training and Rehabilitation for the Shoulder is filled with facts that will provide you with a better understanding of the shoulder. Combined with recommendations from a physician, this guide will help you plan rehabilitation programs. Topics covered include anatomy and biomechanics of the shoulder; movements; common injuries; sample rehab programs; shoulder strengthening exercises; and flexibility exercises. Call today to order this useful guide. Circle No. 565 NZ Mfg., LLC 800-886-6621 www.nzmfg.com The MediCordz Shoulder Rope Pulley (M365) was developed to improve shoulder mobility and passive range of motion. When used in a doorway or with any other overhead mounting, the nylon cord allows the pulley to move freely. All the innovative MediCordz exercise products offer maximum function, comfort, and safety at a reasonable price. To view the company’s complete catalog, visit its Web site. Circle No. 566 ATHLETICBID.COM

ARM & SHOULDER OPTP 800-367-7393 www.optp.com/ad The UE Ranger, an OPTP exclusive, is a unique motion-assistance device designed to gently increase range of motion and complement the natural movement patterns of the upper extremity. Consisting of a molded-plastic bilateral hand support and strap, a telescoping tube, a detachable base, and articulating joints, this tool is ideal for all hand sizes and arm lengths. A wall mount is also available, to facilitate additional therapeutic exercises such as proprioception and strengthening. For more information and a free OPTP catalog, call or go online today. Circle No. 567 Clair Davies has written a comprehensive book that provides insight and practical advice for the treatment of a common problem: the frozen or stiff shoulder. The Frozen Shoulder Workbook, available from OPTP, outlines a thorough approach to myofascial pain in the shoulder region and provides multiple treatment strategies. The book shows where the pain is, what the problems are, and how this painful and debilitating condition can be treated. This softcover book is 192 pages long. Circle No. 568 PRO Orthopedic Devices, Inc. 800-523-5611 www.proorthopedic.com PRO’s 407 hyperextension elbow brace features a pair of lightweight hinges, fully enclosed in neoprene pockets, to ensure proper tracking and stability. Two adjustable straps in a criss-cross configuration allow you to set the amount of extension desired. Additional strap-

ping at the top and bottom of the brace limit stretch while customizing the fit. An opening at the elbow eliminates pressure, aids in proper positioning, and discourages brace migration. Circle No. 569 SAM Medical Products 800-818-4726 www.sammedical.com The Soft Shell Splint immobilizes an athlete’s forearm quickly and easily. With the proper combination of curves, this ultra-light 1.5ounce splint features a padded aluminum core and a terry fabric cover. It can be molded in seconds into a variety of secure splinting shapes, including volar, thumb spica, and ulnar gutter splints. Once secured with your wrap of choice, the exceptionally comfortable Soft Shell Splint can be worn during activity. It is radiolucent, washable, and available in two widths (4.5 and 5.5 inches), three lengths (nine, 12, and 15 inches), and five colors. Circle No. 570 The Hygenic Corp. 800-321-2135 www.thera-band.com New Thera-Band® Resistance Band Dispenser Packs allow clinics, clubs, and gyms to distribute and track the sale of individually wrapped, pre-cut Thera-Band latex bands. The packs also minimize the potential for passing skin infections through shared band use. Each dispenser includes 30 folded, polybagged five-foot (1.5 meter) bands in a single color. Each wrapped band includes safety information and refers users to www. Thera-BandAcademy.com for exercise examples. The dispenser packs are available containing yellow, red, green, blue, or black bands. Call today to find a distributor. Circle No. 571

Virtually all professional teams use the VERTEC to improve lower body power and jump reach.

Circle No. 142 ATHLETICBID.COM

T&C NOVEMBER 2006

ADVERTISERS DIRECTORY CIRCLE COMPANY NO.

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Accelerade (PacificHealth Labs) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Antibody (The BodyGuard) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Austin Plastics & Supply . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Biofreeze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Cadlow Shoulder Stabilizer (DM Systems) . . . . . . . . . . . . . . . . . . . . . . . . 33 California University of Pennsylvania. . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 CytoSport (Muscle Milk). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IFC Exertools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 FitBALL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Gatorade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2-3 Hammer Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Human Kinetics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Impulse Training Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Jump Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Keiser . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 Kelly Kinetics (Ankle Isolator). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Lippincott Williams & Wilkins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Magister Corporation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51 NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Nautilus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IBC NK Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 NSCA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

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NSCA Certification Commission . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 Oakworks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . BC OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Perform Better . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Perform Better (seminars) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Power Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 Power Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 PrePak Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Pro Orthopedic Devices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Prossage Heat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Rogers Athletic Co.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41 SAM Medical (Blist-O-Ban) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 SAM Medical (Splint XL) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Samson Weight Equipment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Shuttle Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Sports Imports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 Stellar Orthopedics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Stott Pilates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 Thera-Band/Hygenic Corporation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 TurfCordz/NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 UCS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 WerkSan Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Xvest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

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Antibody (elbow brace) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Antibody (shoulder brace) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Austin Plastics & Supply . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Ball Dynamics (FitBALL) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Brace International . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Cho-Pat (Bicep/Tricep Cuff) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Cho-Pat (product launch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Creative Health Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . CytoSport (Cytomax) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . CytoSport (Muscle Milk). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . DM Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . efi Sports Medicine (PowerTower) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . efi Sports Medicine (Total Gym 26000) . . . . . . . . . . . . . . . . . . . . . . . . . . . Exertools (Magnum 2044 Functional Trainer) . . . . . . . . . . . . . . . . . . . . . . . . . Exertools (Total Body Cycle) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Gatorade (Endurance Formula) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Gatorade (Nutrition Shake) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Human Kinetics (Strength Ball Training). . . . . . . . . . . . . . . . . . . . . . . . . . . . Human Kinetics (Strength Training) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Impulse Training (arm and shoulder) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Impulse Training (strength) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Jump Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Keiser (M3 Indoor Cycle) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Keiser (POWER Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Kelly Kinetics (Pivot Plate) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Life Fitness (91Xi Elliptical Cross-Trainer) . . . . . . . . . . . . . . . . . . . . . . . . . . . Life Fitness (Power Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . LW&W (Myofascial Pain) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . LW&W (Supplements). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Magister Corporation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . NASM (Corrective Exercise-Shoulder) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . NASM (Performance Enhancement) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Nautilus (TreadClimber TC916) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Nautilus (XPload line) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . NK Sports Group . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . NSCA Certification (CSCS) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . NSCA Certification (Strength/Conditioning) . . . . . . . . . . . . . . . . . . . . . . . . NSCA (Guide to Strength) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

T&C NOVEMBER 2006

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NSCA (Training/Rehab for Shoulder) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . OPTP (Frozen Shoulder Workbook) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . OPTP (product launch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . OPTP (UE Ranger) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . PacificHealth Labs (Accel Gel Sports) . . . . . . . . . . . . . . . . . . . . . . . . . . . . PacificHealth Labs (Accelerade) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Perform Better (SPS Plyo-Safe) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Perform Better (TrueStretch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Power Lift (9â&#x20AC;&#x2122; Combo Power Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Power Lift (Belt Squat) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Power Systems (Landmine) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Power Systems (Power Station) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . PrePak Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pro Orthopedic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Rogers Athletic (Brute Dual Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Rogers Athletic (Monster Arms). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . SAM Medical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Samson (Double Sided Power Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Samson (Power Thrust) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Shuttle Systems (Shuttle Balance) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Shuttle Systems (Shuttle MVP) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Sports Imports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Stellar Orthopedics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Stott Pilates (Group SPX system) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Stott Pilates (Rehab Reformer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Hygenic Corp. (Dispenser Packs) . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Hygenic Corp. (Exercise Station) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The Tug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . UCS (Glute-Ham Machine) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . UCS (X-60 System) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . WerkSan Sports (weight-training equipment) . . . . . . . . . . . . . . . . . . . . . . . . WerkSan Sports (weightlifting equipment) . . . . . . . . . . . . . . . . . . . . . . . . . . Xvest (Don Chu) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Xvest (Fire Fighter model). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Xvest (product launch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Zoraflexx (Williams Technology) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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COMPANY Q&A

Small-Group and Personal Training with the GRAVITYSystem®: A Conversation with David Snively How long have you been using the GTS®? I received my eight GTS units in May of 2005. I immediately began implementing GRAVITYGroup®, GRAVITYPersonalTraining®, and GRAVITYPilates® exercises into my small-group training sessions. Why is the GTS so effective for small-group training?

David Snively is the owner of dbs fitness concepts, a Montreal, Quebec-based studio offering personal and smallgroup training. A leader in the fitness industry for more than 20 years, Snively has found efi Sports Medicine’s GTS unit to be an effective and profitable means of training clients in a small-group setting.

efi Sports Medicine 7755 Arjons Dr. San Diego, CA 92126-4366 800-541-4900 Fax: 858-764-0018 www.efisportsmedicine.com ATHLETICBID.COM

The GTS is very adaptable to an individual’s strength and fitness level. Everyone, regardless of their age or size, has the opportunity to perform a variety of exercises. The intensity can be increased for the most advanced client or reduced for the more deconditioned client or someone who is coming out of rehab. All my clients feel included—they all use the same equipment and perform many of the same exercises, just at their own level. Because the GTS is so easy to fold up and move around the room, I love combining the unit with other popular gym equipment I have in my studio: medicine balls, dumbbells, the BOSU®, stability balls, adjustable-height cable columns, core boards, and even spin bikes. I can apply all programming options in one group session. When I’m training a group of two to six people, I can have some clients performing GRAVITYPilates exercises, others doing GRAVITYGroup exercises, and still others doing GRAVITYPost-rehab® exercises. The equipment is extremely versatile and it’s very easy to adjust the accessories and incline level, so I can quickly give each client a superset or tri-set of exercises to perform while I walk around the room correcting and adjusting my clients. What types of workouts do you offer using the GRAVITYSystem?

gramming: group strength, personal training, Pilates (reformer evolved, core work, and mat work), and Post-rehab. I use the more than 600 exercises I have learned in these educational seminars when I am in a small-group training session. I also teach a onehour GRAVITYPilates class and a onehour GRAVITYGroup class. My studio offers other one-hour GRAVITY workouts, including SPIN/GRAVITY Legs, SPIN/GRAVITY Upper Body, GRAVITY Circuit, and GRAVITYCoreDynamics™. I plan to approach nearby businesses this fall and offer 30-minute lunchtime sessions of GRAVITYGroup, GRAVITYPilates, and several other time-efficient workouts. How many clients can you accommodate and how many sessions do you offer per week? I can accommodate seven clients at a time, and we use the GTS in every training session and class, so the GTS is used at least 75 hours per week. I have a total of nine units between two rooms at our 3,000-square-foot location, and one GTS in a smaller location (4,000 square feet) that will open later this year. We also fold the units and move them daily to accommodate different classes or training sessions. I am most impressed at how durable they are and how easily we can complete the set-up for all the different classes. What has the response been from your clients? My clients absolutely love this equipment. They feel like they are working hard, but appreciate the various intensity options offered by the adjustable incline levels and exercise modifications. This equipment, combined with the outstanding training I have received from efi Sports Medicine, has helped set my studio apart from other fitness facilities in my area.

I have now completed training in all four areas of GRAVITYSystem proT&C NOVEMBER 2006

COMPANY Q&A

An Exclusive Conversation with WerkSanUSA’s Leo M. Totten

Leo M. Totten, MS, CAA, is the President of WerkSan Sports USA. He is a consultant and clinician for WerkSan’s sportsperformance operations, and has been a strength coach at the high school level for 30 years, working with a variety of sports programs. Totten coached the East Coast Gold weightlifting team to the 2006 men’s national championship and 2005 women’s national championship. He has been an Olympic Games team leader for weightlifting, a coach for five world championships and three Pan-Am Games, and a USAW Senior International Coach (level five). In his career, Totten has also been a personal coach to numerous regional, national, and international weightlifters, and a clinician for many USAW coaching certification programs.

Official barbell of USA Weightlifting Certified by the IWF

WerkSan Sports USA 876 N. Lenola Rd., Ste. 6F Moorestown, NJ 08057 877-937-5726 Fax: 856-273-1002 info@werksanusa.com www.werksanusa.com 74

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WerkSan Sports USA is the exclusive American distributor of WerkSan Sports competition and training equipment. WerkSan Sports is one of five manufacturers worldwide certified by the International Weightlifting Federation (IWF) to supply barbells for international competition. All WerkSan equipment is made to exceed the rigorous standards of the IWF’s technical rules. For safety and durability, champions around the world rely on WerkSan. What makes WerkSan weightlifting equipment stand out from the competition? WerkSan engineers have devoted their careers to producing safer, better-performing, longer-lasting weightlifting equipment. WerkSan bars are made from the finest Scandinavian

steel. Each batch of steel is density tested, and each bar is stress tested before the knurling and sleeves are applied. Inside the sleeves are five sets of carbon fiber roller bearings, strategically located at impact points. To increase longevity, the sleeves are lubricated using a patented silicone gel, not a liquid lubricant. WerkSan competition and training bumpers are manufactured with a patented blend of plastic, rubber, and Kevlar to ensure long life. In fact, the WerkSan equipment supplied to the Turkish National Training Center 11 years ago is still in active use. What products does WerkSan Sports USA offer? In addition to IWF-certified competition sets, WerkSan Sports USA offers training bars, bumper plates, metal plates, collars, and lifting shoes, all manufactured by WerkSan Sports USA. WerkSan Sports USA squat and plate racks are also available, and both products are very attractive and very durable. The training platforms feature a unique design, employing woven PVC in the landing area to dampen noise and ensure long life. Also available are training bars manufactured by Pendlay Weightlifting in five-, 10-, 15-, and 20-kilogram sizes, and rubber bumper plates by Kraiburg. What kind of guarantee does WerkSan Sports USA offer? At WerkSan Sports USA, we stand behind all our products. All bars we offer are guaranteed for life—no questions asked. If anything ever goes wrong with a bar purchased from WerkSan Sports USA, it will be replaced. Customer satisfaction is the ultimate goal of the company, and that’s one reason that USA Weightlifting has named WerkSan as its official barbell. ATHLETICBID.COM

MORE PRODUCTS Lippincott Williams & Wilkins 800-638-3030 www.lww.com Clinical Mastery in the Treatment of Myofascial Pain, by Lucy Whyte Ferguson, DC, and Robert Gerwin, MD, is a concise and easily referenced clinical text that addresses therapeutic approaches to common muscle and joint pain. Organized by chief complaint, each chapter follows a structured format that takes readers from overview and assessment, through a case history, to a planned program of rehabilitation, generalization to similar conditions, and a treatment protocol. You will explore key differences in assessment, treatment, and rehabilitation—a great aid in choosing the best therapy for each patient. Circle No. 572

The Health Professional’s Guide to Dietary Supplements, by Shawn M. Talbott and Kerry Hughes, is a new resource from Lippincott Williams & Wilkins that offers quick access to vital guidance on more than 120 of today’s most popular dietary supplements. This book will help you make safe and effective decisions. For each supplement, you will find uses, actions, dosages, safety issues, recent clinical studies, and a practical five-star rating system that evaluates the supplement based on the amount of scientific support backing its claimed effects. Circle No. 573

Stellar Orthopedics, Inc. 866-661-8410 www.stellarorthopedics.com All Stellar Orthopedics® knee braces are made from Koolflex™, a non-neoprene, latex-free material that helps prevent dermatitis reactions such as allergiccontact dermatitis (ACD) and miliaria rubra (i.e. prickly heat) commonly caused by neoprene material. The Stellar Koolflex material provides athletes with a lightweight, cool, breathable, and comfortable knee brace. The 3-D Knit Spacer design wicks perspiration to the outside layer of the fabric where it is evaporated, thus retarding bacterial growth. Five different knee brace models are available, ranging from XS to 4XL. Circle No. 574

WEB NEWS To Be a Leader, Partner with One Life Fitness is the manufacturer of one of the top brands of fitness equipment found in health clubs worldwide. The company’s Web site is geared to meet all the needs of fitness facilities. It features Life Fitness Cardio, Life Fitness Strength, and Hammer Strength products, offering in-depth product information, key performance features, and specifications to assist you in making the right purchase. You’ll also find company information, including articles, press releases, facility showcases, printable brochures, career opportunities, and more.

www.lifefitness.com WerkSan’s Web Site Prepares You for Heavy Lifting WerkSanUSA is the exclusive American distributor of WerkSan Sports competition and training equipment. WerkSan Sports is one of five manufacturers worldwide certified by the International Weightlifting Federation (IWF) to supply barbells for international competition. All WerkSan equipment is made to exceed the rigorous standards of the IWF’s technical rules. On the company’s Web site, you can find out about training bars, bumper plates, metal plates, collars, training platforms, squat and plate racks, and lifting shoes, all manufactured by WerkSan Sports. Also available on the site are training bars manufactured by Pendlay Weightlifting and rubber bumper plates by Kraiburg.

www.werksanusa.com SAM Medical Offers a Wealth of Information Online Visit SAM Medical Products’ Web site today and read about the company’s newest and most exciting product innovations. A frequently updated news page includes articles, press releases, and information about studies demonstrating the safety and effectiveness of SAM products. Also available on the site are a trade show calendar, downloadable newsletters, and detailed product profiles complete with photos. You can find the SAM Medical dealer nearest you, and even order some products directly from the site.

www.sammedical.com ATHLETICBID.COM

T&C NOVEMBER 2006

CEU QUIZ

T&C November 2006 Volume XVI, No. 8

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 to MAG, Inc., 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 MAG, Inc., and mail it by December 15, 2006 to the following address: MAG, Inc., ATTN: T&C 16.8 Quiz, 31 Dutch Mill 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 February 1, 2007. Taking Care of You (pages 19-24) Objective: How to make healthy eating a part of your busy day as an athletic trainer. 1. Adding ______ to your diet will improve the feeling of fullness. a) Carbohydrates. b) Breads. c) Sodas. d) Fiber. 2. Caffeine has a maximum effect in about: a) 30 minutes. b) 40 minutes. c) 50 minutes. d) 60 minutes. 3. Eating breakfast will boost metabolism by what percentage throughout the day? a) 5. b) 10. c) 15. d) 20.

One Frame at a Time (pages 31-35) Objective: Learn how incorporating digital video and computer software use into a rehab program can help your outcomes. 4. What is a key consideration when working to get an injured athlete back to play efficiently and effectively? a) Providing coaches with a visual component to understand what stage of rehab the athlete is at. b) Maintaining a high level of objectivity during assessment and corrective exercises. c) Measuring the speed of movement. d) Documenting the repetitions completed. 5. The authors indicate that rehabilitation of an injured athlete begins with a full-body functional assessment because: a) They want to understand ALL the limitations the athlete is experiencing. b) Insurance reimburses digital videoing if a functional assessment is completed. c) This assessment replaces the joint/extremity specific evaluation and special tests. d) It is less time-consuming than other conventional evaluations. 6. Another example of the benefit of training with video is that: a) The athlete can be less focused during the treatment session and watch their movement patterns later. b) The coach can offer suggestions based on what they would like to see different from the training video. c) The video serves as documentation and eliminates the need for paperwork. 76

T&C NOVEMBER 2006

d) An athlete may use the video to see an area they are working on that is difficult to view in a mirror. 7. Video replay gives users the ability to: a) Slow down movement and replay multiple times for repeated reviews of a specific movement or motion. b) Speed up a movement to see how this would affect a specific joint. c) Prove how well the athlete is functioning without comparison to prior video taping. d) Replace a technique coach.

Pumping Up Your Program (pages 36-42) Objective: How to implement an effective strength and conditioning program at the high school level. 8. Some keys to developing and implementing a progressive, structured weight training program on a small budget are: a) Conducting proven fundraisers frequently throughout the year. b) Soliciting community donations and contributions. c) Knowing your needs, selling your administrators on the idea, networking to find new areas of funding, and getting coaches and athletes on board. d) Researching new equipment and room renovation costs, and designing the most extravagant, impressive training room possible which will impress administrators. 9. One strategy in attaining administrative approval for a weight training program and equipment is to: a) Show them expected costs and expenditures. b) Show them revenue from various sports and how this supports such a program. c) Show them how this would benefit the entire school. d) Explain how this could help win championships. 10. What is the Fly Solo Program? a) The NSCAâ&#x20AC;&#x2122;s initiative to allow coaches and physical education teachers to gain certification through a course and workshop and run a strength program by themselves. b) A written weight training program designed for high school athletes to follow if their school does not have strength and conditioning coach. c) A home study course for athletic trainers to attain the NCSA certification. d) Part of a national movement to instruct high school coaches and athletes in proper weight training principles. 11. A good strength and conditioning program should include: a) A minimum of sixty minutes of weight training. b) Testing, evaluation, goals, and implementation. c) One standard program for all athletes in all sports. d) An endurance component for those in endurance sports.

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Big Job, Small Staff (pages 47-51) Objective: Pick up some tips on leading a small athletic training staff. 12. According to the author, success in managing a small staff begins with what? a) Hiring people that do not ask questions or challenge authority. b) Hiring the right people for the job. c) Hiring people willing to work long hours that at least possess baseline skills. d) Hiring people that are your best friends or you have known for a long time. 13. According to Mark Murphy, a three-year study of 20,000 new hires found that _____ percent failed within _____. a) 30:3 months. b) 41:10 months. c) 46:18 months. d) 50:3 weeks. 14. The study found some of the main reasons for failure were: a) Poor technical skills and lack of understanding of demands of the job. b) Poor communication skills, technical skills, and lack of licensure or certification. c) Lack of coachability, emotional intelligence, and motivation. d) Unwillingness to work long hours, too vocal and controversial, and unable to follow written policies. 15. Mark Murphy recommends doing what before interviewing a candidate to help assess interpersonal adeptness? a) Making lists of attributes you cannot live with and attributes you cannot live without. b) Contact previous employers and inquire as to the candidate’s work ethics. c) Schedule an informal lunch or visit with the candidate. d) Require the candidate to write an essay as to why they are the best candidate for the job. 16. Murphy suggests this fundamental rule when establishing good relationships: a) Be supportive at all times in employees’ personal and professional lives. b) Find a balance between being a supportive boss and being in charge. c) Encourage a close relationship like family. d) Be a friend first, a boss second. 17. What is an effective leadership style when working with a small staff? a) Promote a dictatorship environment. b) Be a perfectionist and frequently make your staff aware of their mistakes. c) Be inclusive and open-minded and promote teamwork. d) Keep a regular and rigid 9 a.m. to 5 p.m. schedule. 18. David Green manages his workload in part by requiring coaches: a) To be CPR and first aid certified and rely on them to monitor their own teams during the off-season. b) To limit off-season practice schedules. c) To utilize student help more.

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d) To be strength and conditioning certified and monitor their own teams during the season. 19. A small staff and a big workload can lead to: a) Frequent staff turn-over. b) Some teams not receiving services. c) A lack of communication. d) Staff burnout. 20. What are some of the benefits of working with a smaller staff? a) Your work requirements are less stringent. b) Fewer people are monitoring your work. c) Communication is improved with fewer people. d) You get to know the students and staff better and create friendships.

Strength of Spirit (pages 53-58) Objective: See how two strength and conditioning coaches at the University of Tennessee work with the cheerleading team to keep them in top form. 21. What is the goal of a strength and conditioning program for cheerleaders? a) Improve jumping ability. b) Improve lung capacity. c) Prevent fatigue with a long season. d) Increase performance while reducing risk of injury. 22. Generally, male cheerleaders need: a) Flexibility and endurance. b) A great deal of explosive strength. c) A great deal of acrobatic ability. d) To weight train 5 days per week. 23. Generally, female cheerleaders need: a) A great deal of explosive strength. b) Acrobatic ability. c) Muscle bulk. d) To weight train 4 days per week. 24. What are the components of Tennessee’s cheerleader strength and conditioning program? a) Core strength, prehab, conditioning, and explosive strength. b) Static stabilization, prehab, flexibility, and strength. c) Stabilization, flexibility, and explosive strength. d) Core strength and conditioning. 25. Why do the authors say that Olympic-style lifts are extremely beneficial for male cheerleaders? a) They are used to this type of weight lifting and perform the lifts correctly. b) They aid in vertical and horizontal jumps. c) They help prepare male cheerleaders for the acceleration of a female cheerleader from the ground and to accept the forces when catching the female cheerleader. d) They tend to add bulk and stability to the male cheerleaders to assist with the support of female cheerleaders during formations.

Answer sheet is on page 78

T&C NOVEMBER 2006

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 MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 16.8 Quiz, 31 Dutch Mill Road, Ithaca, NY 14850, no later than December 15, 2006. 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 February 1, 2007.

Taking Care of You

1. 2. 3.

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Pumping Up Your Program

8. 9. 10. 11.

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Big Job, Small Staff

One Frame at a Time

4. 5. 6. 7.

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12. 13. 14. 15. 16. 17. 18. 19. 20.

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Strength of Spirit

21. 22. 23. 24. 25.

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