Training & Conditioning 17.3

April 2007 Vol. XVII, No. 3, $7.00

Stretched Back Treating lumbar hypermobility syndrome ■ Understanding Lateral Dominance

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April 2007, Vol. XVII, No. 3

CONTENTS

31 41

15 4

12

Comeback Athlete Christie McDonald Duke University Bulletin Boards SEBT identifies injury risk …

NJ announces steroid test results …

Kimmel moves on … Pre-cooling track athletes.

20 39 43

Sponsored Pages Landmine Exercises The Hydration Continuum Pilates on Wheels

57 58 60 66 67 68 73

Product News Product Launch Nutritional Products Rehab Equipment Knee Braces Pilates Equipment Football Conditioning Products More Products

72

Advertisers Directory

76

CEU Quiz For NATA and NSCA members

Cover photo: ©Getty Images

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Optimum Performance

of Two Sides 15 AMostTale athletes are right-handed or left-handed. No matter what the sport, this simple fact should play a role in your training designs.

By Vern Gambetta Treating The Athlete

Back 23 Stretched Whether it’s due to being stretched out of position or repetitive motion, back pain known as lumbar hypermobility syndrome can be debilitating.

A specialist in treating this injury shares his exercise prescription.

By Dr. John Winslow Nutrition

Drinks 31 After-Workout The latest research shows that milk-based beverages may help with recovery, as well as with gaining lean muscle mass. Here’s a look at how and when to use them.

By Michelle Rockwell Leadership

in the Open 41 Out As more gay and lesbian athletes feel comfortable revealing who they really are, athletic trainers need to understand the nuances of sexual orientation issues in sports medicine.

By Laura Ulrich Sport Specific

Turning It

49 Last summer, the San Jose State football team implemented a new speed development program focused on turning mechanics. Last fall, it saw its program turn around.

By Christopher Holder T&C APRIL 2007

1

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

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Gray Cook, MSPT, OCS, CSCS Clinic Director, Orthopedic & Sports Phys.

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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

Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United Gary Gray, PT, President, CEO, Functional Design Systems

April 2007 Vol. XVII, No. 3

Allan Johnson, MS, MSCC, CSCS Coach, Speaker, Consultant

Publisher Mark Goldberg

Maria Hutsick, MS, ATC/L, CSCS Head Athletic Trainer, Boston University

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

Christopher Ingersoll, PhD, ATC, FACSM Director, Graduate Programs in Sports Medicine/Athletic Training University of Virginia Jeff Konin, PhD, ATC, PT Visiting Associate Professor, University of South Florida

Circulation Staff David Dubin, Director John Callaghan

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

Art Direction Message Brand Advertising Production Staff Don Andersen, Director Jonni Campbell, Jim Harper, Miles Worthington

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

IT Manager Julian Cook

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

Business Manager Pennie Small Special Projects Dave Wohlhueter

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

Administrative Assistant Sharon Barbell

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

Advertising Materials Coordinator Mike Townsend

Stephen Perle, DC, CCSP Associate Prof. of Clin. Sciences, University of Bridgeport College of Chiropractic

Marketing Director Sheryl Shaffer

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

Vern Gambetta, MA, President, Gambetta Sports Training Systems

Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls

Joe Gieck, EdD, ATR, PT Director of Sports Medicine and Prof., Clinical Orthopaedic Surgery, University of Virginia (retired)

Terrence Todd, PhD, Co-Director, Todd-McLean Physical Culture Collection, Dept. of Kinesiology & Health Ed., University of Texas-Austin

Marketing/Sales Assistant Danielle Catalano Advertising Sales Associate Diedra Harkenrider (607) 257-6970, ext. 24 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.

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Comeback

Athlete

Christie McDonald Duke University

BY R.J. ANDERSON

During and after the 2005 season, McDonald had experienced what are still undiagnosed, randomly occurring foot shakes. Lasting 30 to 45 minutes, the episodes were more annoying than painful. Still, Team Physician Alison Toth, MD, was concerned and had scheduled an MRI the previous Friday to check for lesions on McDonald’s brain in hopes of finding the cause of her shakes. But the MRI found something worse.

As McDonald buckled her seatbelt, Zanolli turned to the 19-year-old and gave her the bad news. “Christie, they didn’t find lesions on your brain, they found a tumor,” she said. Seeing the blood drain from McDonald’s face, Zanolli quickly added that the news wasn’t all bad—the tumor was benign. “At that point, Christie stared at me and said that when she was in seventh grade, her best friend died of a brain tumor that wasn’t cancerous,” says Zanolli.

After shedding a few tears, McDonald composed herself and wanted to know more. “I was trying to remain calm so I could hear the rest of the details because I was aware that there are different types of tumors,” says McDonald.

“I wanted to find out exactly what it was before I started freaking out.”

Doctors discovered that the tumor was pressing on the vestibulocochlear nerve in McDonald’s inner ear, a nerve responsible for hearing and balance functions. And followup tests revealed deficiencies in balance and left ear hearing—symptoms that had occurred so gradually McDonald hadn’t even noticed them.

Diagnosed with acoustic neuroma—a condition afflicting approximately 2,500 patients in the U.S. each year— McDonald was informed that though the tumor was noncancerous, over time it could grow to a point where it would 4

T&C APRIL 2007

DUKE UNIVERSITY PHOTO

In April 2006, Elizabeth Zanolli, LAT, ATC, in her first year as Assistant Athletic Trainer at Duke University, found herself in a position foreign to most veterans. It was 8 a.m. on a Monday, and Christie McDonald, a freshman on the women’s soccer team, had climbed into Zanolli’s car knowing only that they had an appointment with the team physician. “Z, what’s going on?” asked McDonald. Zanolli paused.

Christie McDonald underwent brain surgery last May to remove a tumor pressing on her vestibulocochlear nerve, but came back to start every game for Duke this past fall. press on her brain stem and become life-threatening. She was referred to Derald Brackmann, MD, an acoustic neuroma specialist at the House Ear Clinic in Los Angeles, and surgery was scheduled for May 12, giving McDonald time to complete her final exams and fly to California.

During a four-hour procedure, Brackmann successfully removed a 1.5-centimeter mass from the left side of McDonald’s brain. But because of the tumor’s location, her auditory and balance nerves also had to be removed, leaving her with no sense of balance and no hearing in her left ear.

R.J. Anderson is an Assistant Editor at Training & Conditioning.

He can be reached at: rja@MomentumMedia.com.

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Circle No. 104

Athlete

Comeback Though the surgery was considered a success, McDonald was in excruciating pain for the next few days. “I was awake, but I couldn’t speak or make any movements with my face—it was just too painful,” she says. “I also didn’t open my eyes for a day and a half after the surgery because I knew once I did, the room would start spinning out of control. It was kind of like doing a bunch of somersaults and then standing up—but much, much worse.”

With her sense of balance destroyed, McDonald had to relearn basic functions, including how to stand and walk. After two weeks in the hospital, she flew to her parents’ home in Georgia for a month of rest and recovery. During that period, she wasn’t permitted to do anything but walk short distances, always with someone at her side. Doctors told her to also avoid getting her heart rate up.

“It was horrible,” she says. “It was a lot of sitting, waiting, and feeling really bad. Because I’ve been active my whole life, I had to learn to be patient—although I still didn’t do very well with it.”

After getting through the four weeks of rest , McDonald was able to return to Duke on July 5 for the second summer semester. She took one class and began rehabbing with Zanolli. With a month until the soccer team’s preseason started, McDonald’s goal was simple, but tough: to be on the field the first day of preseason practice.

Though McDonald was cleared for full participation,

Circle No. 105

she had limited balancing ability and much of her conditioning base was eroded. McDonald and Zanolli were basically starting from scratch. “I knew her conditioning was well behind where it needed to be,” says Zanolli, “so I

“Dr. Brackmann said Christie would become dizzy very easily and that regaining her balance would be difficult and unpleasant. But her brain had to learn how to compensate for the missing balance nerve. The doctor wanted me to push her through those spells so that her tolerance would continue to increase.” designed a program based on building endurance and improving her ability to make quick bursts, which she would need on the soccer field.”

Zanolli’s job was made a bit easier by Brackmann’s prescription for McDonald to work through her discomfort and dizziness—her only limitation was that she could not strike the ball with her head for the first couple of weeks. “Dr. Brackmann said Christie would become dizzy very easily and that regaining her balance would be difficult and unpleasant,”

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Circle No. 106

Athlete

Comeback ■ Christie McDonald, Duke University Women’s Soccer Injury: Acoustic Neuroma (benign brain tumor)

Rehab notes: Because of the tumor’s location, the surgeon had to remove auditory and balance nerves, leaving McDonald with no sense of balance and no hearing in her left ear.

Result: Returned to Duke’s starting lineup in 2006, played in all 21 games, and helped the Blue Devils advance to the second round of the NCAA Division I Women’s Soccer Championships.

Quote from Athletic Trainer: “Some mornings Christie woke up extremely weak and fatigued and sometimes she became very frustrated if she didn’t feel like she was at the level she should have been. On those days I would remind her that two months ago she couldn’t even walk,” says Elizabeth Zanolli, LAT, ATC, Assistant Athletic Trainer at Duke. “But she was very determined, and her positive attitude helped her to constantly bounce back and make it to the field every day. Christie’s work ethic is one of the best I’ve seen.” says Zanolli. “But her brain had to learn how to compensate for the missing balance nerve. The doctor wanted me to push her through those spells so that her tolerance would continue to increase.”

Zanolli began McDonald’s conditioning with a simple sprinting and jogging drill along a 20-by-20-foot conemarked box. It was a workout staple that McDonald did every day of her rehab. “She would do an all-out sprint on one side of the square, then make a 90-degree turn and do a slow jog on the next side, then make another turn and sprint, and so on,” says Zanolli. “We did that for five minutes the first day and added about a minute each day after that.

“As she got her time down and became bored running in a square, we eliminated the cones and used the whole field,” continues Zanolli. “She would jog and then I would blow my whistle and she would make a cut like she was getting around an opponent and start sprinting. Then a few seconds later I would blow my whistle again and she would slow to a jog.

Eventually, she worked her way up to continuously jogging and sprinting for about 25 minutes.”

Proprioception work was also introduced on day one and continued for the duration of the rehab and into the season.

“After she did her running, I had Christie balance on one leg for 30 seconds or until she got tired,” says Zanolli. “She did that with her eyes open, then closed. Eventually, she advanced to balancing on one leg and kicking a ball back and forth with me. We interspersed those drills throughout the workout. She would do a conditioning drill, a quick balancing drill, go on to something else, and then go back to a balancing drill.”

One week into her rehab, McDonald started working in the weightroom with Anne Tamporello, CSCS, Head Strength and Conditioning Coach for Olympic Sports at Duke. “Christie got back on the team’s program, but I asked Anne to watch her more closely because of her balance deficiency,” says Zanolli, adding that the workouts were mostly done using very light weights and high reps. “After Christie had been lifting for a couple of weeks, I asked Anne to TR AINING-CONDITIONING.COM

start introducing more single-leg exercises to increase her strength while balancing.”

At about the same time, Zanolli began incorporating more soccer-specific exercises into her own work with McDonald.

“Once Christie started regaining some endurance and could do more than just stand and kick a soccer ball, I asked the coaches what her position would require and what skills she needed to work on,” says Zanolli. “Using soccer drills was a good motivator and livened things up. There were times other players would join in and partner up with her, which was important for bonding with her teammates, and also because my soccer skills only go so far.”

Zanolli and McDonald met every day during those four weeks, usually for about an hour to an hour and a half. McDonald also did a lot of running and ball handling drills on her own. She progressed rapidly and Zanolli had no problem getting her to push her limits. But she also had her share of bad days.

“Some mornings she woke up extremely weak and fatigued and sometimes she became very frustrated if she didn’t feel like she was at the level she should have been. On those days I would remind her that two months ago she couldn’t even walk,” says Zanolli. “But she was very determined, and her positive attitude helped her to constantly bounce back and make it to the field every day. Christie’s work ethic is one of the best I’ve seen.”

And all of that hard work paid off. When preseason practices started on Aug. 10, McDonald had achieved her goal of making it back for the first day. She also surprised her teammates by dominating the team’s fitness testing, finishing in the top five in every event.

“I think I really shocked my coaches and teammates with what good shape I was in,” says McDonald. “But most of all, it was great just to be with all of them again because that was really what I was training for—I wanted to come back and feel like I was a part of the team from day one.”

Her strong preseason carried over, and McDonald was T&C APRIL 2007

9

Athlete

Comeback

named a starting forward for Duke’s opening match. She played in all 21 games in 2006, helping Duke advance to the second round of the NCAA Division I Women’s Soccer Championship before falling to Tennessee in penalty kicks.

However, just because McDonald made it back to the field did not mean Zanolli’s work was done. During the early season, McDonald was having trouble tracking balls that were kicked or thrown high into the air, so Zanolli designed special drills for her to do before and after practice. “I would throw the ball up really high and she would have to head it, or we would have another player jostle her and compete for the ball in the air with her,” says Zanolli. “Or we would have a coach kick long balls to her and she would have to track the ball and either trap or head it.

“She also came to the athletic training room after practice and walked on a two-by-four balance beam while I tried to push her off it,” continues Zanolli. “This helped her get used to maintaining her balance and focusing on the ball at the same time.”

Along with adapting to her balance deficiency, McDonald had to adjust to not being able to hear out of her left ear. The problem was exacerbated after she made the switch from offense to defense in mid-season. “I played center back and there were a few instances when I didn’t hear my left back tell me to pick up a mark or something like that,” says McDonald. “But I’m learning to be more aware, keep my head on a swivel, and be conscious of the fact I can’t always hear my left

back and that I need to keep turning and looking at her.”

Overall, McDonald says her recovery and rehab taught her about working through adversity. “I could have made a lot of excuses while I was trying to come back and I knew nobody would have blamed me if I didn’t come to preseason in very good shape or if I didn’t go all out for a 50-50 ball,” she says.

“But I made a personal decision to get back to playing soccer the way I used to—I wanted to become an even better player and a stronger person. I found out I could push myself a lot further than I previously thought."

She also credits Zanolli for being there every step of the way. “There’s no doubt in my mind I wouldn’t have gotten back to where I did when I did without her,” says McDonald.

“Z was with me through some of the worst moments of my life and I feel like I can talk to her about anything, not just soccer.

If I have 20 extra minutes when I’m on campus, I always stop by her office.” ■

Send Us Your Success Stories!

To nominate an athlete to be featured in this Comeback Athlete section, please send your name, the athlete’s name, his or her rehab story, and contact information to: 31 Dutch Mill Rd., Ithaca, NY 14850, rja@MomentumMedia.com, fax: 607-257-7328, or call us at: 607-257-6970, ext. 17

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Fate, karma, or plain old bad luck—these are often blamed when an athlete gets hurt. But a recent study suggests that some lower-body injuries are more predictable than previously thought, and that a simple five-minute test could determine who is most at risk.

Phil Plisky, DSc, PT, OCS, LAT, ATC, CSCS, Residency Program Director and Senior Physical Therapist at ProRehab PC in Evansville, Ind., led a study that examined high school basketball players’ risk of ankle sprains, ligament tears, and other common leg injuries. Tracking 235 players during the 2004-05 season, Plisky and his colleagues found the Star Excursion Balance Test (SEBT) was a reliable method for identifying who was most likely to suffer a lower-body injury.

In the SEBT, an athlete stands on one foot and reaches as far as he or she can with the other foot in three directions: 12, 4, and 8 o’clock on a clock face. He or she then repeats the test standing on the other foot. “It requires flexibility, strength, balance, and coordination,” says Plisky.

The study found two variables to be the best indicators of injury risk: the difference between reaches with the left and right legs, and total-reach distance (the sum of reaches in all three directions). Players with more than a four-centimeter difference between left and right reaches were more than twice as likely to suffer an injury as those with a smaller difference. And females whose total-reach distance was less than 94 percent of their leg length were 6.5 times more likely to suffer a lower-body injury than females with scores above 94 percent.

These findings suggest that adding the SEBT to preparticipation physicals could help prevent injuries. “The test identifies at-risk people, who should then go through a more comprehensive assessment by an athletic trainer or physical therapist,” explains Plisky. “From there, we can recommend specific things the athlete can work on to reduce their injury risk.”

No news was good news in New Jersey this winter, as the New Jersey State Interscholastic Athletic Association (NJSIAA) announced that its first round of random steroid tests uncovered no users. Athletics officials say the results affirm that the testing program is serving as a deterrent.

Last year, New Jersey became the first state to require steroid testing in high school sports following an executive mandate from then-Acting Governor Richard Codey. His order called for five percent of all student-athletes who qualify for postseason competition to be tested, which meant 150 athletes were selected for last fall’s inaugural batch. During the 2006-07 school year, roughly 500 athletes will be tested in all, costing $100,000 split between the state Department of Education and the NJSIAA. No other states have yet followed New Jersey’s lead, but several are considering it. In February, a Florida state representative introduced a bill that would implement random testing of one percent of all participants in high school football, baseball, and weightlifting beginning in the 2007-08 school year. And Texas’s lieutenant governor has proposed testing up to 40,000 athletes (roughly five percent of all participants) throughout the school year. The Illinois High School Association has approved a testing program to begin this fall, but funding sources have not been established.

■ To view a video of the SEBT, go to: www.ebppartners. com and click on “Y Balance Test.”

■ The study, “Star Excursion Balance Test as a Predictor of Lower Extremity Injury in High School Basketball Players,” was published in the December 2006 edition of the Journal of Orthopaedic & Sports Physical Therapy (Vol. 36, No. 2). To read the full text, go to: www.jospt.org and click on “past issues.”

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T&C APRIL 2007

Former NATA President Finds a New Calling For nearly three decades, Chuck Kimmel was a traditional athletic trainer. He’s a past president of the NATA and the Tennessee Athletic Trainers’ Society and spent more than 25 years as an athletic trainer at Austin Peay State University. But now Kimmel has found a new role, as Lecturer in Health, Leisure, and Exercise Sciences and Director of the Injury Clinic at Appalachian State University (ASU).

“I was very happy at Austin Peay, but when I realized I was eligible to take a full retirement, I thought, well, what do I want to get out of my next job?” says Kimmel, MA, LAT, ATC. “I decided on three criteria. First, I wanted to teach again— Austin Peay isn’t a curriculum school, and I missed teaching from when it had an internship program. Second, I wanted to continue practicing as an ATC, because I think it’s important for athletic training educators to be active. Third, I wanted to move someplace scenic. At Appalachian State, in the beautiful mountains of Boone, N.C., I’ve found all three.”

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Bulletin

with student-athletes, but most of the injuries he treats are sports-related. “I’ve treated skiers, snowboarders, rugby players—people I had never been around before, and that makes it even more exciting,” he says.

Kimmel thinks his role as a non-athletic-department college athletic trainer may represent a new direction for the profession. “If other institutions look at what’s going on here, they’ll see that athletic trainers can perform a valuable service outside the athletic department,” he says. “I don’t know if it will become a trend, but I hope it will.”

Ice Vests Reduce Core Temperature A recent study has found that cross country runners who wore an ice vest during their pre-race warmup experienced a smaller increase in core body temperature during competition than other participants. The study, published in the Journal of Athletic Training, followed 18 women from an NCAA Division I cross country team who participated in a race under warm, humid conditions. Nine of the women donned a vest with 22 pouches containing ice packs for an hour immediately before the race, while the other nine wore their normal uniforms. All 18 ingested radiotelemetry sensors to monitor their core body temperature, and readings were taken before and after the race.

Not surprisingly, the vest-wearing athletes had a lower core body temperature at the start of the race, by an average of roughly half a degree Celsius. But the difference was even more pronounced at the finish line: Athletes who had worn the vest experienced an average core temperature increase during the race of 2.12 °C, while the control group experienced an average increase of 2.75 °C. These results suggest that the cooling benefits of an ice vest can last long after the vest is removed. And a cooler core means a reduced risk of heat stress and other related illnesses, particularly for athletes working out in hot and humid weather.

The performance benefits of a lower core temperature were not examined in this study, but the authors noted that previous research has found pre-cooling to often be beneficial for endurance athletes. “In the future,” they wrote, “researchers will need to determine whether the ice vest [in particular] has any performance benefits.”

■ The study, “Warming Up With an Ice Vest: Core Body Temperature Before and After Cross-Country Racing,” was published in the winter 2006 issue of the Journal of Athletic Training (Vol. 41, No. 4). To read the full text, go to: www.nata.org/jat, mouse over “for readers,” and click on “online archives.”

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T&C APRIL 2007

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OPTIMUM PERFORMANCE

A Tale of Two Sides Most athletes are right-handed or left-handed. No matter what the sport, this simple fact should play a role in designing their training.

©STEVE WOLTMANN/NCAA PHOTOS

BY VERN GAMBETTA

D

o you remember the first time you tried to do something athletic with your nondominant hand?

For me, it was shooting a layup left-handed as a kid. It was a disaster.

That was my introduction to lateral dominance, and I’m still intrigued by the concept today. Technically, lateral dominance is the preference for one extremity or a half of the body over the other. It is a fancy term for saying TR AINING-CONDITIONING.COM

someone is right- or left-handed—but it means a lot more than simply identifying which hand a person writes or throws with.

Unless they are ambidextrous, every athlete is more proficient with one side of their body than the other.

In some sports, like baseball, the athlete’s lateral dominance is obvious and it plays a big part in the game’s strategy. In other sports, such as basketball and soccer, overcoming a preference to favor one side often leads to per-

formance enhancement. And even in a sport like track and field, lateral dominance can affect performance—think about your throwers and jumpers, or if the third leg of your 4x100-meter Vern Gambetta, MA, is the President of Gambetta Sports Training Systems in Sarasota, Fla., and a frequent contributor to Training & Conditioning.

His daily thoughts on training competitive athletes can be viewed on his blog: www.functionalpathtraining.blogspot.com.

T&C APRIL 2007

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OPTIMUM PERFORMANCE relay team wants to hold the baton in her left hand, while the others prefer to use their right.

WHY IS IT IMPORTANT? While lateral dominance may have different implications for different sports, there are several reasons why the concept is important in training all athletes. The most obvious reason is that it can limit performance. In multi-directional sports, the athlete who can move both arms and legs with equal proficiency gains an advantage over the athlete who cannot. Even a right-handed baseball pitcher will benefit from having excellent coordination on both sides of his body while playing defense.

Another clear reason for addressing lateral dominance in training is that if an athlete progresses through their career only using the dominant limb or the dominant side, they run the risk of overuse. Through repetitive stress, a structural or functional imbalance can occur and lead to injury or impaired performance.

But there are also some less obvious

reasons why we need to pay attention to this concept. In particular, it is often the nondominant side that performs the function of deceleration. Think about a soccer player trying to maneuver into a position that allows him to strike the ball with his dominant leg. The player’s body may be off-balance as he makes his approach, and his nondominant leg will play a huge role in decelerating and stabilizing his body. If that nondominant leg needs to shift at the last minute to avoid a defender, it needs to be strong and coordinated enough to do so safely and effectively. Otherwise, performance will suffer and, in some cases, injury may result.

There is also the idea that training the nondominant limb may improve performance with the dominant limb.

This concept, called bilateral transfer, has not been adequately explored as a potential tool for performance enhancement. It has, however, been used extensively in rehab.

Bilateral transfer refers to the improvement in function of one limb by working its opposite. It’s based on

COORDINATION DRILLS Practicing synchronization of movement will heighten body awareness and improve coordination of the nondominant side. Here are some simple exercises to use: n Perform circles with one arm and punches with the other.

Quickly switch arm movements after about 10 reps. n Jump forward and backward with both arms overhead moving side to side. n Stand in place and rotate the hips clockwise and the head counterclockwise. n Dribble basketballs with each hand using equal effort. n Dribble two balls using unequal effort—hard with one hand and soft with the other. n Dribble two balls of different dimensions. For example, bounce a volleyball in one hand and a basketball in the other.

the contralateral function of the brain hemispheres in controlling movement through both cortical and sub-cortical impulses that enable transfer from one side of the body to the other. Early in my coaching career, I read about an injured elite skier who had one leg in a cast, but did strength-training exercises using the non-injured leg to help keep the injured leg strong. For rehab, the positive implications are obvious.

The question is, can it also work for performance enhancement? We are talking about the same body and the same nervous system, so logic tells us that it should work when training a healthy athlete. Unfortunately, no research has been conducted on the concept, but anecdotally, I have found that it can be effective.

An obvious application is to have a right-handed thrower practice throwing left-handed or a left-footed kicker work on kicking right-footed. Janis Lusis, former world record holder and multiple Olympic medalist in the javelin throw, is right-handed, but he used to end each throwing workout with 10 to 20 easyeffort left-handed throws. He said the exercise helped hone his balance and coordination. The more I researched the concept of bilateral transfer, the more examples like this popped up.

When I was the Strength and Conditioning Coach for the Chicago White Sox from 1987 to 1996, we experimented with having our pitchers play catch on the day after they pitched in a game using their nondominant arm.

Their dominant arm was usually pretty sore from pitching the day before, so we wanted to work their nondominant arm to make gains using bilateral transfer. The results were hard to measure, but our subjective, anecdotal findings showed that those pitchers who committed to the exercise liked it and felt it helped their dominant arm.

Having used bilateral transfer exercises in several sports, I’ve observed heightened awareness and improved coordination on the dominant side after having worked the nondominant side.

Obviously this needs to be studied further (my observations are purely anecdotal), but I am convinced there is merit to the concept.

n Catch and throw with the nondominant arm. n Kick with the nondominant leg.

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DEVELOPMENT OF DOMINANCE To understand the larger concept of lateral dominance, it’s helpful to examine it as it relates to growth and developTR AINING-CONDITIONING.COM

OPTIMUM PERFORMANCE ment. In this field, laterality refers to the conscious awareness that there are two sides of the body. Through movement experience during growth, children become increasingly aware of their right versus their left side and develop patterns of dominance. Between the ages of five and seven, these patterns really begin to reveal themselves, although research has shown that a preference for use of the right or the left hand is not permanently established until age nine or 10. Foot preference, however, seems to be established by age five.

Therefore, the ideal period for children to develop bilateral movement is during the so-called “skill hungry years” of ages six to nine. This does not mean that we should train young athletes to be ambidextrous—not at all.

Rather, we are simply attempting to develop nondominant limb skills with the goal of enhancing the efficiency of the entire body.

How does this concept work neurologically? In motor learning, as in all learning, the brain needs to receive information in order to learn. The body provides that information to the brain,

which processes the data and turns it into signals that trigger the appropriate movements. The brain has two hemispheres: the logical left brain, and the right brain—what I call the perceptual side. These two sides are connected by the corpus callosum, which transmits rapid communication between them.

arm—she identifies dominant eye, ear, and foot. She also talks about how these dominance patterns interact to provide information to the brain.

An obvious way these ideas cross over to athletics is examining how a dominant eye affects the way an athlete tracks a ball. A more subtle concept,

Janis Lusis, former world record holder in the javelin, is right-handed, but he used to end each throwing workout with 10 to 20 easy-effort left-handed throws. He said the exercise helped hone his balance and coordination.

Optimal learning occurs when both sides are communicating. The term for this is cross-lateral control.

One book on the subject that really opened my eyes is The Dominance Factor, by Carla Hannaford. This book approaches the concept of lateral dominance from the viewpoint of a learning disabilities specialist, but the implications for sports performance enhancement are intriguing. Hannaford goes beyond just identifying dominant

however, is how dominance patterns affect the manner in which an athlete learns. It can be very helpful to know if an athlete processes information better using auditory cues or by receiving visual cues, or if processing complicated feedback will be difficult.

The book also made me think about how important it is for all areas of the brain to be in sync when processing information. According to Hannaford, “The optimal learning state is

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OPTIMUM PERFORMANCE one of whole-brain integration. In this state, both hemispheres are equally active all the time, thus accessing all sensory information and effectively communicating, moving, and acting on information.”

As coaches, we know that our most effective practice sessions occur when an athlete is totally focused, with every muscle of their body eager to respond to stimuli. The more we understand how the brain works, the better we can train our athletes. If therapists can teach students to overcome disabilities rooted in certain brain dominances, we can teach athletes to overcome lateral dominance and enhance performance.

TRAINING BOTH SIDES I am not saying we should train the right-handed tennis player to play lefthanded, or devote half our training time to developing the nondominant side—that would be a waste of time.

Ultimately, most athletes must perform optimally with their dominant limbs, so everything we do in training should focus on enhancing skills in those limbs.

However, I feel that spending a small amount of time training the nondominant side of the body will help achieve this overall performance goal.

The obvious question, then, is when and how much should the nondominant side be trained? The answer depends on the athlete and his or her training and performance goals.

The first step is to assess whether the athlete has major problems caused by lateral dominance. You can do this through observation and testing. Tests should be agility-based and force the athlete to move both right and left.

If deficiencies due to lateral dominance are affecting the athlete’s play, find out why they are better at going in one direction than the other. Is it a strength imbalance? Does a prior injury limit their ability to move to one side? Is it a perceptual motor problem? To remedy this situation, it is necessary to find the cause and then systematically address it.

This requires a specially designed program for each individual athlete.

If lateral dominance is not causing major problems but you’d still like to improve an athlete’s nondominant

limb proficiency, I suggest adding small doses of nondominant training to their workouts. Most of this training can be classified as remedial work and can be implemented as part of warmup or cooldown. I have also found these types of exercises are good “homework” for athletes to do between practices.

Homework exercises can be as simple as throwing and catching with the nondominant hand.

I wrote earlier about getting both sides of the brain to work together. A great way to achieve this is through cross-lateral physical movements. These are movements where limbs coordinate with their counterparts on the other side. The simplest form of cross-lateral movement is crawling, which I include as part of every warmup. I also add a specific crawling module to my coretraining workouts. Crawling exercises are done using both hands and both legs. Examples include bear crawls and Spiderman crawls.

For coordination training, I suggest incorporating work that involves the nondominant side in novel tasks, not just the sport skill exercises.

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OPTIMUM PERFORMANCE I am not seeking a direct transfer with these everyday exercises, but practicing synchronization of movement that heightens body awareness and awareness of the nondominant side. These unrelated movements will open neural pathways and wake up the nervous system. (See “Coordination Drills” on page 16.)

Strength training is where I include the reciprocal type of work that can take advantage of bilateral transfer.

Obviously, this is not feasible for every workout, but I use it where it fits.

The idea does, however, require a paradigm shift on the role of strength training toward enhancing coordination and the efficiency of movement patterns. This type of work does not improve heavy lifting, but it is more functional because it develops more useable strength.

For example, have athletes do an alternate dumbbell press instead of a two-arm press with a bar. Lunges and single-leg squats can be used for the lower body. This will facilitate lateral transfer while also achieving standard strength gains.

In core strength and stability training, it is very important to work both sides of the body in a balanced way.

This does not take any extra effort—it just means setting up your drills to fo-

ment. Therefore, work the following movement combinations into workouts where appropriate: • Right/Left • Forward/Back

It’s also a good idea to examine some everyday things athletes do that affect their lateral dominance. For example, track athletes always run counterclockwise around the track ... Have them do their daily warmup and cooldown in a clockwise direction. cus on both sides equally.

It’s also a good idea to examine some everyday things athletes do that affect their lateral dominance. For example, track athletes always run counterclockwise around the track. To counteract this, simply have them do a portion of their training—such as their daily warmup and cooldown—in a clockwise direction.

Lastly, remember that lateral dominance is not just about training left and right body movements, but also about other nondominant patterns of move-

• Up/Down • Over/Under • Clockwise/Counterclockwise • Side and Diagonal.

Training both sides of the body will ultimately enhance total movement skills. Doing so doesn’t mean you have to revamp your strength and conditioning program, it just requires thinking about going to “the other side” in your program design. It will open new movement territory, enhance body awareness, and help your athletes explore the body’s potential. ■

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EQUIPMENT SOLUTIONS

The LANDMINE™ Will SQUAT THRUST START: Slide the Tweight plate(s) onto the bar. Use a wide or narrow grip handle (narrow is shown). Lift the bar using the chosen handle. Rest the handles at shoulder height as in a front squat. The feet should be slightly wider than shoulder-width apart. Due to the angle of the movement, the feet will need to be back away from the end of the bar.

ACTION: Lower the body into a squat position. Return from the squat moving upward. At the top of the squat, extend the arms overhead. Return the arms to shoulder height and return to squat position in one movement. Repeat the movement pattern. The movement should be done in a fluid, continuous motion. Perform two sets of 12-15 repetitions.

COMBAT CORE START: Slide the weight plate(s) onto the bar. Use a wide or narrow grip handle (wide is shown). Grasp the handle with both hands in an overhand grip. The feet should be at least shoulder-width apart, and the knees slightly bent. Lift the arms upward about 45 degrees in front of the body.

ACTION: With the arms directly in front of the chest, rotate the bar from side to side. The right elbow stops when it touches the right side of the chest and vice versa. Keep the trunk of the body as rigid as possible to avoid overuse of the legs. The triceps, biceps, and shoulder muscles will be working very hard to maintain stabilization throughout the movement pattern.

Perform two sets of 12-15 repetitions.

FOCUS POINTS: Avoid any extraneous movements of the lower body to lessen the intensity on the upper body muscles.

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CORE BLASTER START: Slide the weight plate(s) onto the bar. Use the wide grip handle. Grasp the handles with an overhand grip. Push the bar overhead. Slightly bend at the hips and knees. Keep the abdominals and lower back tight.

ACTION: With both arms overhead, move laterally or slightly rotationally through a full range of motion. It is very important that each foot stays on the floor throughout the movement. A movement to both sides represents one repetition. Perform two sets of 12-15 repetitions.

FOCUS POINTS: Avoid holding your breath. Exhale during the exertion and inhale during the rest phase.

LATERAL TO REAR DELTOID RAISE START: Adding weight plates is optional. Using an overhand grip, grasp the bar 3 to 6 inches from the end while keeping the arms slightly bent.

The feet should be at least shoulder-width apart. Lean forward at the waist and keep the knees bent as shown. Maintain a flat back with the head facing forward.

ACTION: Squeeze the shoulder blades together to isolate the deltoid muscles. Engage the deltoids and raise the bar toward the side wall and then end toward the back wall. Slowly return to the starting position.

Perform two sets of 12-15 repetitions.

BENT-OVER ROW START: Slide the weight plate(s) onto the bar. Use the wide grip handle for the best range of motion. Straddle the bar and grasp the handle with an overhand grip. Stand with the feet at least shoulder-width apart, bend at the knees, and lean forward at the waist. Keep the head up and the back flat.

ACTION: Squeeze the shoulder blades together and pull the bar toward the chest. Wrists should stay rigid throughout the movement to avoid additional use of the forearms. The weight(s) plate will determine how close you can pull the bar upward. Return to the starting position; avoid rounding the back by keeping your posture the same throughout the exercise. Perform two sets of 12-15 repetitions.

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TREATING THE ATHLETE

Stretched Back Whether it’s due to being stretched out of position or repetitive motion, back pain known as lumbar hypermobility syndrome can be debilitating. A specialist in treating this injury shares his exercise prescription.

BY DR. JOHN WINSLOW

O

f all the neuromuscular complai nt s at h let ic trainers deal with, the one that is often most perplexing is back pain.

When an athlete says, “My back is killing me,” it can mean many different things. And with the medical knowledge on how to treat these injuries still evolving, assessing and treating back pain requires a deft touch.

In the majority of cases, diagnosing low back pain is difficult because of the inability to identify the injury’s structural pathology. One major problem is that diagnostic images of the spine can often provide information that is misleading.

For example, it has been reported that one TR AINING-CONDITIONING.COM

third of asymptomatic individuals show some degree of disk herniation on MRI. Many researchers have suggested that rather than attempting to make an initial patho-structural diagnosis, clinicians sort patients with similar low back pain symptoms into subgroups that dictate what type of treatment they receive.

Patients with lumbar hypermobility (LH) would be identified as one of these subgroups, and many athletes with back pain would find themselves in it.

LH is defined as a loss of stiffness between spinal motion segments. With the condition, normally tolerated external loads result in deformity and pain or place neurological structures at risk.

Common causes of LH include repeti-

tive strain, trauma, or congenital ligamentous laxity. Athletes are susceptible to LH due to the repetitive nature of their sports and their workout routines.

Those who participate in sports that require extreme ranges of motion, such as wrestling and gymnastics, are most prone to developing the condition.

John Winslow, DPT, OCS, MTC, ATC, CSCS, is the Director of Physical Therapy and Sports Medicine at Cayuga Medical Center in Ithaca, N.Y., where he treats athletes from local high schools, Cornell University, and Ithaca College.

He is also an adjunct professor at Ithaca College, and can be reached at: JWinslow@cayugamed.org.

T&C APRIL 2007

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TREATING THE ATHLETE

THREE LEVELS The following are beginning, intermediate, and advanced core-strengthening exercises for rehabbing lumbar hypermobility.

Standing One-Arm Rows: Cable knees, and return to the starting posior stretch cord is at waist height. tion. Repeat 15 times. (Roll left or Contract the TA. Pull arm back, bend- right to incorporate the obliques.) ing the elbow. Repeat 10 times on each side.

Standing One-Arm Pull Downs: Cable or stretch cord is over head.

Contract the TA. Pull arm down to the hip, keeping the elbow straight.

Repeat 10 times on each side.

Figure One: Functional trunk strengthening

Beginning Supine Hook Lying Transversus Abdominis (TA) Isometrics: Lie supine on a mat with legs bent. Place your middle and index fingers of each hand just medial to the ASIS. Raise your belly button up and in to the arch of your rib cage toward your spine.

Hold the contraction for 15 seconds.

Breathe normally (do not hold your breath). Repeat 10 times.

Supine Alternating Arm and Leg Raises: Lie supine on a mat with legs bent. Contract the TA. Raise opposite arm and leg. Repeat 10 times on each side.

Side-Lying Leg Raises: Lie on one side with bottom leg bent for support.

Contract the TA. Raise the top leg 10 times and repeat on opposite side.

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Advanced

Side Planks: Lie on your side with forearm flat. Contract the TA. Rise up until your spine is straight. Hold the position for 30 seconds. Do the same Stability Ball Quadruped Altern- on opposite side. Repeat two times ating Arm and Leg Raise: Lie over on each side. the stability ball. Contract the TA. Raise opposite arm and legs. Repeat Quadruped Alternating Arm and Leg Raises: Get on your hands and 10 times on each side. knees. Contract the TA. Raise opposite arm and leg. Repeat 10 times on each side.

Intermediate Stability Ball Supine Alternating Front Planks: Lie on stomach with Arm and Leg Raises: Sit on the ball forearms flat on the ground. Contract and roll onto your back, with head the TA. Rise up on toes and foreand shoulders supported on the ball. arms keeping spine straight. Hold the Contract the TA. Raise opposite arm position for 30 seconds. Repeat two and leg at same time. Repeat 10 times times. on each side.

Resisted Walking: Cable or stretch Stability Ball Walkouts: Lie flat cord is at waist height. Hold handle in on the ball. Contract the TA. Propel front of body. Contract the TA. Side yourself forward and walk out on your step out and back 10 times. Turn hands, keeping spine straight. Add around and repeat 10 times. a push-up at the end and walk back.

Stability Ball Bridge with Alter- Repeat 10 times. nating Leg Raises: Lie on a mat with Sitting Medicine Ball Twists: Sit feet up on the ball and hands flat on the on the floor. Bend knees and raise mat. Contract the TA. Bridge up and feet just off the floor. Touch the medihold. Raise one leg at a time off the ball, cine ball on one side and then carry alternating sides. Repeat 10 times. it over to touch on the opposite side.

Punches: Cable or stretch cord is at Continue back and forth 15 times on chest height. Hold handle with one each side. hand and step forward with the oppoPNF Diagonals (D1): Cable or site leg. Contract the TA. Punch forward stretch cord is over head. Hold hanand slowly return to the starting posidle with both hands. Contract the TA. tion. Repeat 10 times on each side.

Pull handle down from shoulder to Medicine Ball Lunges: Hold medi- opposite hip keeping elbows straight. cine ball out in front of body. Lunge Repeat 10 times on each side. (See forward with one leg and return to Figure One, above left.) starting position. Repeat 10 times on PNF Diagonals (D2): Cable or each side. stretch cord is low. Hold handle with Stability Ball Roll Outs: Kneel in both hands. Contract the TA. Pull front of the ball. Place hands low on handle up across body from hip to the front of the ball. Roll forward, allow shoulder keeping elbows straight. feet to lift off the ground, rock on the Repeat 10 times on each side.

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TREATING THE ATHLETE DIAGNOSING LH An athlete with LH will typically describe an insidious onset of low back pain. Initially, they are often relatively asymptomatic during activity. However, over time the pain becomes progressively worse and interferes with their sport participation. Prior treatments, such as medication, modalities, massage, joint manipulation, or non-specific exercise, have not provided any significant relief.

The athlete is usually able to be very specific about describing the pain and can point to the area where they are experiencing the most discomfort. They will describe having pain during prolonged sitting or standing and have difficulty sleeping at night. They get temporary relief by changing positions, walking, or self manipulating (cracking their back). In many cases there is a history of trauma and/or previous low back pain.

When examined, the athlete will demonstrate some form of aberrant motion, have segmental hypermobility, a positive prone instability test, and no neurological abnormalities. If the LH is chronic, plain film x-rays frequently show some osteophyte formation.

The diagnosis of LH has traditionally been made based on lateral flexion and extension radiographs. Parameters for defining LH were established by radiographic studies that measured the magnitude of translatory movement normally available at each spinal motion segment during flexion and extension of the spine. However, use of these criteria for diagnosing LH has proven unsatisfactory. An article in Spine found that 42 percent of asymptomatic subjects had at least one segment exceeding the threshold for hypermobility. In addition, lateral flexion-extension radiographs are performed at end-range only, while many patients with LH often complain of symptoms while performing mid-range movements.

A group of researchers recently identified reliable clinical examination measures to diagnose symptomatic LH, and then went on to develop clinical prediction rules for determining which patients with low back pain will respond to a stabilization exercise program. Their formula says: If a patient is younger than 41 years old, has a straight-leg raise test of greater than 91 degrees, demonstrates aberrant motion,

flexed position.

Gower sign: Also referred to as “thigh climbing,” the athlete pushes on the thighs with hands for assistance during the return from a flexed position.

Instability catch: The athlete has a sudden acceleration, deceleration, or deviation of trunk movement during forward or backward bending.

Reversal of lumbopelvic rhythm: On returning from the flexed position, the athlete bends their knees and shifts forward before returning to the erect position.

has a positive prone instability test, and exhibits lumbar hypermobility as determined by segmental mobility testing, they are likely to respond to a stabilization exercise program.

To test aberrant motion, have the athlete do a forward bend. If he or she demonstrates any of the following symptoms, aberrant motion is present: Painful arc in flexion: Symptoms are felt at a specific point or through a portion of the range of motion.

Painful arc on return: Symptoms occur during the return from a

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TREATING THE ATHLETE

Figure Two: Is pain present during posterior/ anterior provocation testing?

To test prone instability, have the athlete lie prone on an exam table, with their feet on floor. If pain is present with posterior/anterior provocation testing (see Figure Two, above), but disappears when the patient raises their legs (see Figure Three, above), then muscle activity must be effectively stabilizing the segment, thus indicating the pres-

Figure Three: Does pain disappear when the athlete raises his legs off the floor?

ence of hypermobility.

To test segmental mobility, have the athlete lie prone as you apply anteriorposterior force with the lateral border of your hand (thenar eminence). Mobility is measured as hypermobile or not hypermobile in relation to segments above and below the level being tested.

Athletes are more likely to develop

LH if they have generalized ligamentous laxity. This can be identified by using the Beighton Ligamentous Laxity Scale, which consists of nine separate tests. Four tests are each assessed separately on the right and left side, with a final forward bend test. One point is given for each test movement the athlete can execute. The scoring range is

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TREATING THE ATHLETE zero through nine with higher scores indicating a greater level of laxity.

1. Passive hyperextension of the elbow to greater than 10 degrees.

2. Passive hyperextension of the little finger to greater than 90 degrees.

3. Passive abduction of the thumb to contact the forearm.

4. Passive hyperextension of the knee greater than 10 degrees.

5. The athlete must bend forward and place both hands flat on the floor without flexing the knees.

Athletes with chronic LH may show varying levels of osteophyte formation on the vertebral bodies, facet joints, or uncinate processes. These osteophytes are most likely a result of spinal ligaments pulling excessively at the bone during aberrant motion. The excessive stress stimulates osteoblasts (bone building cells) to lay down new bone. Osteophytes may or may not cause symptoms, depending on their size and location.

STABILIZATION PROGRAM The pain associated with LH can be reduced through a lumbar stabiliza-

tion program. The goal is to strengthen the neuromuscular control system to restrain aberrant motion and increase spinal stiffness.

In the textbook, Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain, published in 1999, the authors specifically identify the transversus abdominis (TA) and the lumbar multifidus (LM) as important muscles for providing spinal stability.

In their research, the authors used electromyography and ultrasound to evaluate the integrity of the trunk muscles in patients with low back pain. They concluded that even after resolution of acute symptoms, patients demonstrate a side-to-side difference in the size of the LM. The atrophy of the LM may be one reason for LH and a high reoccurrence rate of low back pain.

A good analogy is a knee injury or post surgical knee that results in quad atrophy and eventually leads to abnormal patellofemoral tracking and pain.

After a back injury, regardless of what type (muscle strain, facet injury, or disk herniation), it’s essential to restore muscle size and strength to prevent fu-

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ture mechanical dysfunction. There is substantial evidence to support the relationship between atrophy of the LM and poor functional outcomes after back surgery. The TA and pelvic floor muscles have been found to function jointly with the LM in stabilizing the lumbar spine.

Other authors have suggested that besides the deep intrinsic trunk muscles, a full compliment of muscles is necessary to ensure stability. These muscles include the rectus abdominis (RA), internal and external oblique abdominals (IO, EO), erector spinae (ES), and the quadratus lumborum (QL). A lumbar stabilization program should include exercises that challenge the intrinsic muscles as well as the global muscles of the trunk and lower extremities.

Previous outcome studies that have evaluated the effectiveness of lumbar stabilization exercises in reducing low back pain in specific populations support this current research. One randomized controlled study compared lumbar stabilization exercises to usual care by a general practitioner for patients with spondylolysis or spondylo-

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TREATING THE ATHLETE listhesis. At the three-year follow up, there was a statistically significant reduction in pain and disability for the exercise group. Other studies have demonstrated similar results.

Spondylolysis and spondylolisthesis are conditions commonly seen in athletes and can be difficult to manage.

Based on the research and my work with athletes, I believe that spondylolysis may be caused by lumbar hypermobility and one of the reasons why this patient population responds to lumbar stabilization exercises.

AT THE CORE To start a lumbar stabilization program, athletes must be taught how to use their core muscles properly in everyday activities. Early in the rehabilitation process, they should be taught proper sitting, standing, and sleeping postures as well as proper body mechanics for lifting and carrying. They should also be given a home exercise program to be performed daily that complements their supervised program.

The success of treating LH is dependent on the athlete understanding the condi-

tion and having full commitment to an aggressive strengthening program.

When teaching athletes to perform core-strengthening exercises, it is essential to first show them how to “set� the TA. Contracting the TA prior to performing core exercises assists in recruiting the deep lumbar intrinsic muscles, including the LM. The TA should be contracted prior to and while performing each exercise.

Athletes should be initially taught how to contract the TA while supine in a hook lying (knees bent) position. They should be shown where to palpate the TA—just medial to the anterior superior iliac spines (ASIS)—then instructed to: “Raise your belly button up and in to the arch of your rib cage towards your spine.�

Some clinicians make the mistake of having patients attempt to flatten their backs (posterior pelvic tilt) when performing core exercises. But the greatest EMG activity of the TA occurs with the pelvis in a neutral position (midway between an anterior and posterior pelvic tilt).

I divide up core exercises into three levels of difficulty (see “Three Levels� on

page 24). Each athlete starts at the lowest level, and as they gain neuromuscular control, they progress to more challenging activities. Eventually, sport-specific exercises such as kicking a soccer ball, shooting a basketball, and swinging a baseball bat can be introduced. These are all performed with a neutral pelvis and a TA isometric contraction. Core activities that include balance, agility, proprioception, and kinesthetics are also essential for athletes preparing to return to play and should be gradually incorporated into the program.

Relief from symptoms can be expected after approximately four to six weeks, although more chronic cases may require a longer rehab time. It is important for athletes with lumbar hypermobility to continue their core-strengthening exercises to prevent future pain and disability. â–

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NUTRITION

NUTRITION

CHRIS MURPHY

After-Workout Drinks The latest research shows that milk-based beverages may help with exercise recovery, as well as with gaining muscle mass. Here’s a look at how and when to use them.

BY MICHELLE ROCKWELL hen today’s athletes grab a beverage, many are choosing a new option: the milk-based sports nutrition drink. The number of these drinks on the market has increased rapidly in recent years. In fact, a quick perusal of my local health club’s supplement section revealed more than 20 different varieties, all with slightly different ingredients. That means more options, which is great, but it can also mean more confusion for athletes.

There are ready-to-drink formulas vs. powders, many different combinations of nutrients, varying amounts of milk protein, and a plethora of flavors.

Some companies market their products as recovery drinks, while others call

W

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them meal replacements, and still others tout them as a way to boost calcium intake. And their nutrition labels are jam-packed with lots of fancy-sounding ingredients.

So how can you advise your athletes on the use of milk-based nutrition beverages? Let’s take a look at their nutritional composition, how and when they work best, and what type of athlete benefits most.

OPENING THE LID Milk-based products all contain actual milk (and/or soy milk) or different combinations of modified milk proteins.

One of the most popular milk proteins added is whey protein isolate.

Milk has two primary proteins, whey

and casein. When milk is curdled (or made into cheese or cottage cheese), the solid portion is casein, while the remaining liquid is whey. Interestingly, for years and years, the whey liquid was discarded as a useless waste product during cheese-making. Now we know that whey protein is actually a high quality protein source—it is rich in branched-chain amino acids, which are important to exercising muscles. Whey protein isolate is produced by sepaMichelle Rockwell, MS, RD, is a nutrition consultant for several sports teams ranging from youth to professional. She recently co-launched RK Team Nutrition, at: www.rkteamnutrition.net, and can be reached at: michellerock1@aol.com.

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NUTRITION rating whey protein even further and eliminating non-protein compounds to make a pure protein product.

Most of the popular milk-based beverages are good sources of protein, containing 10 to 40 grams per serving.

In addition to helping athletes achieve overall protein needs, the protein is significant because it has been found to enhance muscle synthesis after strength training, a concept I will detail in the next section of this article.

There may also be other benefits of protein, although they have not

available products contain medium chain triglycerides. They are marketed as being better utilized during activity—although peer-reviewed research to support this claim is lacking.

In terms of vitamins and minerals, many milk-based beverages are naturally high in calcium, zinc, and vitamin D due to their milk base. Calcium content ranges from 300 to 600 mg per serving, which represents 20 to 50 percent of athletes’ daily needs, depending on age and gender. If the powdered beverages are mixed with milk, there

Many milk-based beverages are naturally high in calcium, zinc, and Vitamin D … If the powdered beverages are mixed with milk, there is opportunity for even more calcium, protein, and carbohydrate. If they are mixed with juice, they may be good sources of vitamin C and contain additional carbohydrates. been confirmed with enough research.

Some manufacturers claim that certain proteins or amino acid combinations can enhance immune function, but not all studies support this notion.

Some of these beverages are also fortified with glutamine (in addition to the glutamine that occurs naturally in some of the ingredients) because it has been theorized to be involved with muscle recovery and synthesis. However, studies have not confirmed this.

Some research has shown that consuming protein during the recovery period prevents muscle damage caused by exercise-induced circulating free radicals, but more research is needed in this area, too.

The carbohydrate content of milkbased beverages varies widely, from 10 to as much as 90 grams per serving.

The source of carbohydrates is typically a combination of simple sugars (such as dextrose or sucrose) and starches. In some cases, lactose, the naturally occurring sugar in milk, has been mostly removed from the beverages. However, most still contain some lactose.

Fat content varies from about two to 15 grams per serving, sometimes derived from the milk ingredients but more often from added oils and fats.

The fat enhances the product’s taste and texture, but obviously would be detrimental to athletes who are concerned with weight gain. At least two 32

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is opportunity for even more calcium, protein, and carbohydrate. If they are mixed with juice, they may be good sources of vitamin C and contain additional carbohydrates.

Most products are also fortified with extra vitamins and minerals, which is a plus. There are a few products that contain creatine, caffeine, or other supplemental additives and thus should be used with caution. Additional ingredients found in some (but not all) of these beverages include stabilizers, thickeners, artificial flavoring, coloring, and sweeteners.

RECOVERY NUTRITION A growing body of research supports the notion that nutrients consumed after intense exercise can play a critical role in exercise recovery for activities ranging from weightlifting to stopand-go sports to endurance training.

More specifically, it has been shown that glycogen re-synthesis (replacing carbohydrate stores in the liver and muscle), muscle synthesis and breakdown, and overall adaptation to training may be influenced by consuming carbohydrates and protein in the postexercise period.

In terms of carbohydrates, athletes should consume approximately one gram of carbohydrate per kg of body weight as soon as possible post-exercise for workouts that are intense and/

or long. For example, a 150-pound athlete (who weighs 68 kg) should aim for 65 to 70 grams of carbohydrates, and a 250-pound athlete (who weighs 113 kg) should aim for 110 to 115 grams of carbohydrates as soon as possible postworkout. Athletes who are training in primarily anaerobic activities or for a shorter duration would need lower levels of carbohydrates.

Since rapid absorption of carbohydrates is desirable, high glycemic carbohydrates are recommended. The simple sugars used in most milk-based beverages fit this bill. In fact, athletes who are concerned about how much sugar the beverages contain are often surprised to learn that the sugar is justified when it comes to recovery.

In terms of protein, smaller amounts are needed. Researchers originally hypothesized that post-exercise protein enhances glycogen synthesis, but more recent studies have shown that as long as adequate carbohydrates are taken in, protein does not further enhance glycogen synthesis. Nevertheless, protein intake is believed to be valuable for reducing post-exercise muscle breakdown and stimulating muscle synthesis, allowing athletes to make the greatest muscular adaptations to strength training.

For most athletes, 15 to 20 grams of protein (or six to 10 grams of essential amino acids) is sufficient to promote these changes. Many milk-based products are within this range. Because less research has been conducted on postworkout protein needs as compared to carbohydrate needs, recommendations are based primarily on average-weight male exercisers. In the future, we may have more specific recommendations for different athletes.

If you want an easier formula for figuring out carb and protein postworkout needs, some researchers and sports nutrition professionals recommend a 4:1 ratio of carbohydrates to protein. For example, 60 grams of carbohydrate and 15 grams of protein would suffice.

HOW ABOUT CHOCOLATE MILK? Chocolate milk has recently been touted as an ideal recovery beverage.

It is true that low-fat chocolate milk has an approximate 4:1 ratio of carbohydrates to protein, which gives it a higher concentration of carbohydrates compared to white milk. The cost can TR AINING-CONDITIONING.COM

NUTRITION also be a fraction of the ready-to-drink milk-based beverages and the taste is well received by many.

On the other hand, athletes must consume more chocolate milk than almost any of the pre-made milk-based beverages to achieve the same amount of calories, protein, and carbohydrates. While low-fat chocolate milk has 220 calories in 11 ounces, many milk-based drinks (which often come in 11-ounce servings) have over 350 calories. Similarly, chocolate milk contains about one gram of protein per ounce while many milk-based beverages have three to five grams of protein per ounce. If not careful to chose lowfat or reduced-fat varieties, chocolate milk may contain more saturated fat than milk-based drinks.

Another consideration with chocolate milk is that it is rich in lactose which presents digestibility problems for some individuals. Although true lactose intolerance is rare, many athletes report negative side effects following milk consumption. Many of these same athletes tolerate milk-based beverages better, potentially because

they have significantly less lactose.

A study published by the International Journal of Sport Nutrition and Exercise Metabolism in 2006 on chocolate milk gained a lot of media

Endurox R4. Researchers concluded that “chocolate milk is an effective recovery aid.”

But the media presented the study’s results vaguely, and in some cases in-

Chocolate milk has recently been touted as an ideal recovery beverage, as it has an approximate 4:1 ratio of carbohydrates to protein … However, athletes must consume more chocolate milk than almost any of the pre-made milk-based beverages to achieve the same amount of calories, protein, and carbohydrates. attention. Subjects in the study were provided with equal amounts of either chocolate milk, Gatorade, or Endurox R4 (a sports beverage containing carbs and protein) after an interval cycling workout and then again after two hours of recovery. In two more hours, they cycled to fatigue at 70 percent of VO2 max. Subjects who drank chocolate milk performed about as well as those who drank Gatorade and significantly better than those who drank

accurately, by using such headlines as “Chocolate Milk Shown to be Better Than Gatorade for Athletes” and “Chocolate Milk, A Better Sports Drink for Athletes.” In truth, chocolate milk was found to be similar to Gatorade for recovery, not better.

It’s also difficult to interpret the study’s results because there was no placebo used (such as a group that consumed a calorie-free drink) to compare subjects’ performance if they

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NUTRITION

LABEL LINGO The nutrition information listed on supplements can be confusing for athletes. Below are some brief tips for becoming label-savvy when evaluating milk-based sports nutrition beverages.

Protein Protein isolates are produced by removing nonprotein compounds (such as fat, carbohydrates, lactose, and sodium) to form a product that is at least 90 percent protein. Milk protein isolates (which contain both casein and whey) and whey protein isolates are common in milk-based beverages.

Protein concentrates are produced similarly to isolates, but through a less expensive process that produces a product that is at least 75 percent protein. Whey protein concentrate and soy protein concentrate (among others) are common in milk-based beverages.

Amino acids are the building blocks for protein. Some are involved in muscle synthesis

and energy production more than others, but research on whether high levels of any specific amino acid is beneficial is still ongoing.

Any of the following on an ingredient list indicate the presence of an amino acid that has been added individually: alanine, arginine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine. Some people theorize that the branchedchain amino acids (leucine, isoleucine, and valine) may be beneficial for reducing fatigue, that glutamine may help with recovery, and that arginine may promote muscle gain.

Carbohydrates Sugars are recommended for recovery after intense exercise, particularly those that have a high glycemic index. Any of the following listed in the ingredients section on a label would indicate the presence of carbohydrates in the form of sugar: dextrose (glucose), sucrose, fructose, lactose, maltose, sucrose syrup, high fructose corn syrup, and fruit juice concentrate. Athletes doing shorter or more anaerobic-based exercise may want to select lower sugar milk-based beverages.

Sugar alcohols are much sweeter than regular sugar and are used to sweeten many low carbohydrate and low sugar products. Any of the following listed in the ingredients section on a label would indicate the presence of sugar alcohols: sorbitol, xylitol, and mannitol. Note that products containing sugar alcohols may be labeled as “low carb” or “low sugar” even if they are not low in calories.

Some athletes experience gastrointestinal side effects when consuming significant amounts of sugar alcohols.

Calcium The Daily Value (DV) established for calcium is 1,000 mg for a 2,000 calorie diet. Most athletes need 1,200 to 1,500 mg of calcium a day, or even more. It’s important to know the 1,000 mg number because vitamin and mineral content is

34

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expressed as a percent of DV on food labels. So, a milk-based product that lists 30 percent DV for calcium contains 300 mg, and is only one quarter (or less) of what an athlete would need.

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NUTRITION hadn’t had any calories at all. Furthermore, because the amount of calories subjects received varied among groups, it’s possible that chocolate milk performed better than other beverages simply because it contained the most calories. Finally, it is unclear why both the chocolate milk and Gatorade outperformed the Endurox R4 since its nutritional composition is somewhat similar to chocolate milk. To make matters even more confusing, other published studies have not found a performance benefit of milk over sports drink or placebo during 10 weeks of strength training.

The results of the chocolate milk study are very interesting and provoke further research. Since athletes may have heard misleading conclusions based on this study, they might need guidance to separate the facts from the hype.

WEIGHT GAIN Along with aiding in athletes’ adaptation to training, the specific ingredients in milk-based beverages may also help them gain muscle mass. Some studies have shown that whey protein

outperforms other protein sources in promoting gains in lean body mass and strength. Others have found whey plus casein protein supplementation to be more effective than whey protein alone. Finally, others have shown that

them meet the recommendation of eating five or six times per day.

For example, Sara is a 17-year-old Olympic-level swimmer who has a goal of increasing her strength and power and gaining six to eight pounds of lean

Some studies have shown that whey protein outperforms other protein sources in promoting gains in lean body mass and strength. Others have found whey plus casein protein supplementation to be more effective than whey protein alone. the specific source of the protein supplement doesn’t matter—what matters is simply taking in extra protein and calories at the right time.

In my professional experience, this last factor seems to be the most important. Using milk-based sports nutrition beverages helps athletes achieve a positive energy balance (eating more calories than they are expending) and nitrogen balance (indicating adequate overall protein intake). It also helps

Circle No. 122

mass. Her caloric expenditure was calculated as 4,200 calories per day during her heavy training period. Even after increasing the size of breakfast and lunch and adding a snack in the evening, Sara was still only consuming 3,500 calories per day and maintaining her weight (rather than gaining) despite feeling quite full.

Adding a milk-based beverage after her morning swim, a time when she hadn’t been eating anything, and an-

NUTRITION other mid-afternoon, was an easy way for Sara to increase her caloric intake by 700 calories per day and better meet her protein needs. She also enjoyed these drinks—she chose a chocolate flavor and said it tasted like a special treat. Sara stated it was the first time

For example, an athlete who goes from an 11 a.m. lunch to 4 p.m. training without eating is likely to benefit from an energy standpoint by consuming a milkbased product mid-afternoon. However, if this athlete (who was already in energy balance) does not decrease his or

We are in an era when young people do a poor job of meeting calcium needs through diet, no matter how much we preach to them the importance of it. Milk-based beverages can provide a good method for improvement. she had eaten guilt-free chocolate in a long, long time.

From the opposite perspective, athletes who do not wish to gain weight may find drinking milk-based sports nutrition beverages provides them with extra, unwanted pounds. At approximately 200 to 400 calories per serving, athletes who don’t want to gain weight must adjust their intake of other food and beverages appropriately if they intend to use these products during the day or post-workout.

her calorie intake at other times during the day, he or she could gain undesired weight.

WHEN TO USE In general, the American Dietetic Association recommends that individuals strive to achieve their nutritional goals through actual food and beverage products rather than through supplements. The most important reason for this recommendation is that there are many components of food known to be

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beneficial that cannot be extracted and inserted into a supplement. For this reason, I advise athletes to avoid thinking of milk-based sports nutrition beverages as “meal replacements” even though they may be marketed as such. Instead, athletes should strive to take in wellbalanced foods and beverages at least three or four times per day.

However, I do feel there is an important place for milk-based products in many athletes’ diets, as long as they are regarded as a dietary supplement rather than food replacement. Here are the factors to keep in mind: Post-workout: It is important to note that, in addition to supplements, there are many actual food and beverage sources well-suited for post-exercise recovery. In keeping with the guidelines of high glycemic carbohydrates, appropriate selections would be bagels, rice cakes, potatoes, sugary candy such as jelly beans or Skittles, and traditional sports drinks. To obtain 15 to 20 grams of protein, athletes can combine one of these with two tablespoons of peanut butter, two ounces of cheese, two cups of milk or yogurt, or three ounces of

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NUTRITION meat. Of course, athletes should also be rehydrating after a workout.

However, if an athlete won’t take the time to prepare a post-workout snack with the correct amount of carbohydrates and protein, a milk-based recovery drink is an easy alternative. In addition, since many athletes complete exercise in a dehydrated state, a milkbased recovery drink doubles as a hydration source.

The ease of having quality nutrients packaged in an easily transported form is also quite beneficial for many athletes. Despite being milk-based, most products do not require refrigeration and can be stored in gym bags, locker rooms, and other readily available locations for athletes. For those who have a strong taste preference for these beverages chilled, some extra planning is needed—but not much. I have worked with athletes who place their beverage in an ice bag before their workout and then use the ice bag for treatment or rehab while they drink their beverage post-workout. Of course, you can also have a cooler or refrigerator in the locker room stocked with these beverages.

Pregame snack: Consuming enough calories before a game or meet to provide long-lasting energy can be a problem for athletes with “nervous” stomachs. Many athletes find they cannot tolerate (or are unwilling to try) solid foods before their contests. Since liquids are often absorbed from the stomach more quickly, athletes may feel more comfortable competing after liquid nutrients than solids, making milkbased products a good option.

Time demands: While milk-based products should not be viewed as a good excuse for skipping breakfast or lunch, replacing meals on an occasional basis due to time demands is fine. For athletes who simply can’t find time for lunch on days when they have classes, lab, and practice without a break, definitely suggest they pack milk-based beverages in their knapsacks. Getting some nutrients—even if not perfect in composition—is better than getting none at all.

Calcium: More and more studies are finding that athletes, both male and female, fail to meet their daily needs for calcium. Most male athletes need at least 1,000 to 1,200 mg of calcium per day while female athletes need at least 1,200 to 1,500 mg. Sufficient calcium intake is required for optimal bone min-

eralization and proper muscle function and may even play a role in minimizing body fat. Calcium deficiency, especially when it exists over time, can predispose athletes to stress fractures, osteoporosis as they age, and even muscle cramping.

We are in an era when young people do a poor job of meeting calcium needs through diet, no matter how much we preach to them the importance of it.

Milk-based beverages can provide a good method for improvement.

Needing more calories: Athletes looking to gain weight often report that add-

ing in another meal, eating more calories at meals, or finding time to prepare meals is too cumbersome. However, many find it less time-consuming to increase their consumption of beverages.

For them, drinking milk-based products is an easy way to add calories to their diet. In addition, when an athlete feels too full to eat more solid food, they often may be able to tolerate liquids. And when exercise and heat have curtailed an athlete’s appetite, liquids may still be appealing, especially right after training.

Watching calories: For athletes who

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NUTRITION don’t need to gain weight, milk-based drinks may not be a good idea. Many weight-conscious athletes tell me they skip recovery beverages in order to consume calories at a more preferred time.

For athletes trying to avoid weight gain, this rationale may be on-target and I don’t advise them differently.

However, some athletes simply need to be educated that quality calories consumed post-exercise may be much more important than calories consumed at other times of day, because they benefit performance and recovery. If I feel athletes can cut calories elsewhere, I talk to them about prioritizing their nutrient intake so there is room for the calories in milk-based recovery products after their workouts.

Nutrition deficiencies: Many of these beverages have extra vitamins and minerals, which can help athletes who have a poor quality diet or are on a limited budget. However, some athletes have specific micronutrient deficiencies that are better met by foods. For example, an iron deficient athlete would get substantially more iron from a roast beef sub and sports drink or fruit/nut trail

mix and orange juice than from most milk-based beverages. Ideally, an athlete with nutrition deficiencies should see a sports dietitian.

Allergies: Athletes who have an allergy to milk should avoid milk-based products or select a beverage that is based exclusively on soy milk. Casein and whey (milk proteins that are the allergen substance) sometimes exist in higher quantities in milk-based beverages than in regular milk.

NCAA rules: If you are providing these drinks to athletes at an NCAA Division I or II institution, be careful to avoid violating NCAA bylaw 16.5.2.g (Division I) or bylaw 16.5.1.h (Division II), which outlines which supplements athletic departments are permitted to provide to athletes. This rule disallows athletic department staff members from distributing any product in which more than 30 percent of calories come from protein or

any product with added protein from artificial, non-whole-food sources (often referred to on a label as a “protein blend” or “proprietary protein.”) Products that contain added amino acids or amino acid chelates are also impermissible.

In a few cases, companies have modified some of their products to meet the NCAA requirement of less than 30 percent protein. These products are higher in carbohydrates than some of the traditional or “light” milk-based products on the market.

Clearly, there are many considerations athletes and those advising them should make when evaluating the evergrowing milk-based beverage options.

In all cases, keep in mind that they may be a beneficial component of a well-designed training plan and diet.

But they should always be thought of as supplements to hard work and healthy eating, not as replacements. ■

To view a list of references and resources for this article, please visit: www.Training-Conditioning.com/references.

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The Hydration Continuum: Beverage Choices for Active People and Athletes Heidi Skolnik, MS, CDN, FACSM is the Sports Nutrition Consultant to the New York Giants football team and the School of American Ballet.

W

ith all the different options for hydration, how can sports professionals determine which beverage will be best for their athletes, and more specifically, what types and how much of what ingredients should each beverage contain?

By taking a closer look at the different options as part of a hydration continuum, sports health professionals can better determine the best hydration choice for their athletes.

Water Water is a great thirst quencher and is essential for all bodily functions. During sedentary or light-active occasions, water can meet active people and athletes hydration needs. However, during any activity that causes athletes to work up a sweat, water’s thirst-quenching properties, lack of electrolytes, and its lack of taste and flavor can make it challenging for athletes to drink enough or retain enough to stay properly hydrated.

Since many exercisers arrive inadequately hydrated before they even begin their workouts, it can become an even greater challenge to increase fluid intake and stay properly hydrated with just plain water alone.1 In fact, research shows that active people typically drink up to 50% of their fluid losses or half of the fluid they lose.2

Sports Drinks For athletes who want to get the most out of their body during exercise, a sports drink is the optimal choice. Sports drinks are ideal for athletes who want to replace what they lose in sweat and supply their muscles with energy during practices and games. When athletes sweat, they lose more than just water – they also lose electrolytes, particularly sodium. Sodium is the most critical electrolyte lost and a key component of the

hydration process. When playing intensely, it’s important for athletes to replace what is lost in sweat to maintain proper hydration. However, a sports drink containing too little sodium will not promote optimal rehydration. When selecting a sports drink for intense exercise, especially during hot weather, look for at least 70 mg of sodium per eight-ounce serving. This is the recommendation of the National Athletic Trainers’ Association (NATA) to help stimulate thirst, increase voluntary fluid intake, maintain fluid balance and ensure sufficient hydration.3 Besides sodium, a properly-formulated sports drink should also include the right amount of carbohydrates (the primary and most important energy source for the body during exercise) to fuel working muscles, fight fatigue during prolonged exercise and provide sweetness.4, 5 Sports drinks with a carbohydrate level of about 6% (approximately 14-15 g of carbohydrates per 8 oz serving) have been demonstrated by research to be absorbed by the body as fast as water and supply enough energy to allow active individuals to maintain their physical performance.6, 7 Keep in mind that if a sports drink contains too much carbohydrate (above 18 grams of carbohydrates per 8 oz), it will hinder fluid absorption.

Specialized Sports Drinks For those athletes and active people who lose large amounts of sodium when they sweat (either due to a large sweat volume or high salt concentration) or are exercising for extended periods of time (more than 2 hours), a specialized sports drink with ample sodium would be ideal to help replace their sodium losses. Gatorade Endurance Formula is a good choice, as it contains nearly twice the amount of sodium (200 mg) per 8 oz compared to Gatorade Thirst Quencher to help more closely match what an endurance athlete loses in sweat, improving overall hydration and helping sustain performance.

Additional Electrolytes Electrolytes At least 70 mg of sodium per 8 oz

Carbohydrates

Carbohydrates

14 – 15 grams per 8 oz

14 – 15 grams per 8 oz

Flavor

Flavor

Flavor

Fluid

Fluid

Fluid

Sport Drink

Specialized Sports Drink

Fluid

Plain Water

Fitness Water

References 1

5

2

6

Stover, B. et al. Int. J. Sports Med. 27:330-335, 2006 Greenleaf, J.E. MSSE, 24: 645-656, 1992.

3 Casa et al. Journal of Athletic Training, 35(2):212-224, 2000.

4 Below, P.R. et al. Med Sci Sports Exerc, 27:200-210, 1995.

Particularly sodium (200 mg per 8 oz)

7

Utter A. et al. Int J Sports Nutr, 7:274-285, 1997.

Shi, X. et al. Med Sci Sports Exerc, 27:1607-1615, 1995.

Below, P.R. et al. Med Sci Sports Exerc, 27:200-210, 1995.

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LEADERSHIP

Out in the Open As more gay and lesbian athletes feel comfortable revealing who they really are, athletic trainers need to understand the nuances of sexual orientation issues in sports medicine.

BY LAURA ULRICH

T

he year was 2003, and Dartmouth was battling Syracuse for the NCAA Division I men’s lacrosse championship. The Big Green was down by one point when the team’s sophomore goalie, Andrew Goldstein, made a crucial save. Then, Goldstein did something no one expected: He saw an opening, ran the length of the field, and scored the almost unheard of goalie’s goal to tie the game.

It was a gutsy move, but many would argue it wasn’t the riskiest decision Goldstein made during his college career. He also informed his teammates that he’s gay.

For Goldstein, the decision to be open about his sexual orientation worked out well. His coaches and teammates were supportive, and Goldstein told ESPN being out made him a happier person and a better goalie. He graduated with All-America honors and went on to play professionally.

Not every coming-out story has such a happy ending, however—a fact that was illustrated in February when former NBA center John Amaechi announced he is gay and former all-star Tim Hardaway responded by telling a sports radio program, “I hate gay people.” NBA Commissioner David Stern scrambled to denounce Hardaway’s comments, but Amaechi called Hardaway’s statements honest and said they

In February, former NBA player John Amaechi sparked controversy when he announced he is gay.

©GETTY IMAGES TR AINING-CONDITIONING.COM

Laura Ulrich is an Assistant Editor at Training & Conditioning. She can be reached at: lulrich@MomentumMedia.com.

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LEADERSHIP were echoed in a slew of threatening emails he received.

More than ever before, the issue of homophobia in athletics is being widely discussed. “There is a new generation of athletes who are increasingly open and feel entitled to be out and treated with respect,” says Pat Griffin, Director of It Takes A Team!, an educational campaign for lesbian, gay, bisexual, and transgender issues in sports. “They often have the support of their parents, who advocate for their children’s rights and teach them to do the same. Straight athletes are also much more likely to be accepting of gay or lesbian teammates. Discrimination has become less acceptable.

“However,” continues Griffin, “every month, I still get letters from gay and lesbian high school and college athletes experiencing severe harassment or discrimination from their coaches or teammates.”

Should any of this concern athletic trainers? Jenny Moshak, MS, LAT, ATC, CSCS, Assistant Athletic Director for Sports Medicine for Women’s

“Here at Tennessee, we talk about it during our athletic training staff retreat at the beginning of every year. My message is that in our department, every student-athlete will be served equally and not judged because of their talent, gender, ethnicity, sexual orientation, or anything else.”

To illustrate her position, Moshak has created a “diversity window” covered with stickers on the glass separating her office from the athletic training room. “I have a rainbow sticker repre-

“A lot of banter goes back and forth in an athletic training room, and I’ll tease athletes about all kinds of things …

But there are certain topics I never joke about, and sexual orientation is one of them. I make sure nothing I say could ever be misconstrued.” senting gay pride, and I have the symbols for male and female,” she says. “I also have stickers representing different religions, and a handicapped stick-

“An athlete experiencing a problem related to sexual orientation will often turn to an athletic trainer first. You don’t need to be an expert to respond, but you do need to know how to listen sincerely, ask the right questions, and decide when further help or action is needed.”

Athletics at the University of Tennessee, says yes. “It’s critical that athletic trainers understand this issue,” she explains, “because we are often the first line of defense for an athlete who is struggling with discrimination or issues related to sexual orientation.

“And if we want to take a leadership role in our athletic departments, we need to be aware of the complexities of a homophobic environment,” she continues. “There has been tremendous change with this issue, even within the last five years.”

TALKING ABOUT IT Taking a leadership role on sexual orientation issues starts within your own athletic training room and with your own staff. “Homophobia needs to be addressed directly with your assistants, graduate assistants, and anyone else who works with you,” Moshak says.

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ever be misconstrued.”

Neal is also quick to confront his staff if they use homophobic language.

“A lot of times, they’ll say, ‘Oh, Tim, the athletes don’t mind. They know I’m just joking,’” he says. “But I tell them, ‘It’s not about your intention. It’s about how your words could be interpreted.’

“Language can get rough among athletes, and we’ve all heard it,” Neal continues. “But we shouldn’t tolerate it. Terms like ‘fag’ have no place in the athletic training room. I’ll walk right

er. Without saying anything, I’m telling people what I stand for and that our athletic training room is a safe place.”

The next challenge is bringing that philosophy to life on a daily basis. Griffin suggests that all staff members first examine their own attitudes and assumptions. “Start by simply realizing not every athlete who comes into your athletic training room is straight,” Griffin says. “Realize that you don’t actually know. That shift in consciousness will change the language you use and your awareness of the language used around you.”

“A lot of banter goes back and forth in an athletic training room, and I’ll tease athletes about all kinds of things,” says Tim Neal, MS, ATC, Head Athletic Trainer at Syracuse University. “But there are certain topics I never joke about, and sexual orientation is one of them. I make sure nothing I say could

over to the offender and say, ‘That language is unacceptable here.’”

When possible, both Neal and Moshak use these situations as teachable moments. “Just the other day, I heard an athlete complain about something by saying, ‘That is so gay,’” Moshak says. “I said, ‘No, we won’t be using that term here.’ And then we had a discussion about why the term isn’t acceptable.”

“It helps to take the approach, ‘I’m giving you a heads-up, because your language could get you into trouble,’” Neal says. “I don’t preach. I tell them, ‘I know you may not have meant to be offensive, but you were.’”

It’s also important to pay attention to how other members of the sports medicine team handle the issue. “Make sure the strength and conditioning staff is aware of the expectations, too,” Moshak says. “The weightroom is a classic place for homophobic language and jokes to surface.”

BE A RESOURCE Athletic trainers are also in a position to provide support and assistance to athletes struggling with coming out. “An athlete experiencing a problem related to sexual orientation will often turn to an athletic trainer first,” Griffin says.

“You don’t need to be an expert in gay and lesbian issues to respond, but you do need to know how to listen sincerely, ask the right questions, and decide when further help or action is needed.”

TR AINING-CONDITIONING.COM

Pilates on Wheels: Core Strength and Competitive Cycling

BY KEN ENDELMAN To most casual sports fans around the country, competitive cycling is primarily known for its two best-known races – the Tour De France and the Giro d’Italia (or as “the sport that Lance Armstrong takes part in”). But those who closely follow, participate, train or coach the sport know differently.

Cycling has a huge following in the United States and has spread from professional to club, college and high school levels throughout the country. USA Cycling, a governing body of the sport, states on its web site: “Since the creation of the modern bicycle, the United States has been a dominant force in cycling competition.

Before World War II, cycling was second only to baseball as a national sporting pastime…Today it is the fastest-growing amateur participation and spectator sport. Studies show that more than 9 million Americans are active in cycling. Research further indicates that these people spend more than $4 billion annually to participate in the sport of cycling, and that these expenditures will likely double over the next several years.”

Those familiar with competitive cycling also realize that it is also one of the most brutal sports on the body. Many coaches and trainers are now implementing conditioning programs that focus on core strength and Pilates to improve performance and prevent injury.

The core is considered the musculature around the trunk and pelvis, and is the foundation for all basic body movement. A strong core gives cyclists increased protection and “bracing” for their back and also provides a more stable center of gravity. With a strong and stable core the muscles in the pelvis, lower back and abdomen all work in harmony. Conversely a weak core means cyclists are more susceptible to back pain and injuries.

Rob Kopitzke is President of Body Concepts in El Dorado Hills, CA, a Pilates and corestrength-based rehabilitation and personal training center. Kopitzke became a USA Cycling Coach in 1994 and has since achieved the Elite level. At Body Concepts, Kopitzke created the Peak Cycling Program to help develop aspiring competitive cyclists at all levels – from beginning to elite. He has also trained ultra runners, adventure racers and triathletes. For Kopitzke, integrating core strength and Pilates as part of a cyclist’s overall training program is absolutely critical.

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Improved performance through a stronger core “Most people mistakenly think that cycling is just a lower body activity,” says Kopitzke. But cyclists use both upper body and lower body.

“You are actually pulling on the handlebars to generate power. If you have a marshmallow middle you are not going to be able to generate the same amount of power into the legs when pulling with the arms. Core strength helps improve the efficiency of transferring upper and lower body strength to provide more power in the pedals.”

“Rider A” participated in a 3-month series of Pilates core and flexibility training (three times a week) that was added to a regular mid-season cycling training program. This resulted in a significant improvement in bike position (with the front of bike lowered for greater aerodynamics), power development (44 watts*), speed (1.1mph) and comfort.

“Rider A” felt a dramatic change in ability to pedal with power across the top of the pedal stroke after Pilates training and a 50% decrease in low back fatigue/spasm during his ITT effort.

Ability to push a bigger gear with more efficiency and for a longer period of time, combined with improved aerodynamics, gave this rider his first ITT win in a Category 3 race.

Starting data Height: 6’2” Weight: 190-lb Category: 3 Power @ Threshold 281 watts Individual Time Trial (ITT) 40-k @ 24.6 mph Finishing data Height: 6’2” Weight: 185-lb Category: 3 Power @ Threshold 325 watts ITT 40-k @ 26.7 mph Also used to heal

Kopitzke points out that a strong core allows a cyclist to become a more efficient and aerodynamic rider, which can shave valuable seconds off his or her time.

“If you are able to hold a lower body position you are going to be faster because you are more aerodynamic, says Kopitzke. “That takes core strength and flexibility. And that’s the great thing about a strong core – it allows you to hold a proper position in order to generate more power and speed. In addition, scapular stabilization can improve your performance. You can get more pull on those handlebars, to get out of the saddle and into a sprint more efficiently and quickly.

However, a weak core means that a cyclist cannot stabilize the back - it bends sideways or moves back and forth, overexerting the muscles.

The rider will end up with cramping and fatigue, which is a precursor to back and leg as well as shoulder injuries, depending on how the cyclist is sitting in the seat plus the actual fitting of the bike to the rider.”

To illustrate the benefits of Pilates and core strength exercises for cyclists, here is actual data from one of Kopitzke’s clients, “Rider A”, who came to the center looking for a way to improve his individual time trials:

The Pilates principles of core stabilization address posture, muscle performance and motor control – the same concepts that form the basis of most orthopedic rehabilitation and therapy.

Therefore, core exercises like Pilates can not only improve performance, but can be used as a form of rehabilitation to get an injured cyclist back on the mend: “Primarily, we use Pilates as a method of prevention, but we absolutely use it for clients or cyclists who have gotten hurt,” says Kopitzke.

“If they have an injury, we use the same exercises – with modifications – to help them recover.”

“That’s truly the wonderful thing about an exercise system like Pilates – it is both preventative and corrective.” * Threshold reflects the ability of the muscles to match energy supply to energy demand. It is considered by many to be the most important physiological determinant of performance level in events ranging from a 3 km pursuit to as long as a 3 week stage race.

Ken Endelman is the CEO and Founder of Balanced Body. www.pilates.com

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LEADERSHIP

DISCRIMINATION ON THE JOB

F

or some athletic trainers, issues related to sexual orientation take a more personal turn. When athletic trainers who are themselves gay or lesbian encounter discrimination and homophobia, staying closeted on the job can seem like their only choice.

That was the case for Lindsy McLean, ATC, who began his career in 1956 at Vanderbilt University and retired more than four decades later as the Head Athletic Trainer for the San Francisco 49ers. One of the most accomplished professionals in the field’s history, McLean claims a long list of Athletic Trainer of the Year awards and a spot in the NATA Hall of Fame. Yet as a gay man, throughout his career, he kept his personal life a secret from his staff and the players he served.

“Athletics is one of the last places where homophobia is the norm,” McLean says. “I felt like my job would have been in jeopardy if I’d come out. I didn’t feel I had a choice, but having to hide a very important aspect of yourself from other people is not a healthy way to live.”

After his retirement in 2004, McLean made the decision to come out publicly. “Once I came out, a lot of other gay and lesbian athletic trainers contacted me to tell me their stories,” he says. “People came up to me at the NATA convention and told me, ‘I wish I could come out, too, but I don’t think it would work.’”

If you face harassment on the job as a gay or lesbian athletic trainer, McLean suggests you confront it.

“Early in my career, I didn’t confront it enough,” he says.

“Comments or jokes in the athletic training room would make me feel terribly uncomfortable, but I’d just smile like I thought it was funny, too. Later on, I started taking those athletes who were making comments aside and telling them I didn’t appreciate it and I wanted it to stop.

The surprising thing is, confronting them stopped it in its tracks. My advice is, don’t let it happen more than once before you confront it.”

“If athletes are creating a hostile work environment for gay or lesbian athletic trainers, they do not have to put up with it,” says Helen Carroll, Sports Project Coordinator for the National Center for Lesbian Rights (NCLR), an organization that offers legal counsel to lesbian, gay, bisexual, and transgendered individuals. “Athletic trainers have the same legal protections afforded to athletes. Exercising your rights doesn’t necessarily mean announcing your sexual orientation, and you don’t even have to name individual athletes if you

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aren’t comfortable doing so. You can simply go to your athletic director and tell him or her that a certain team is behaving inappropriately around this issue, and point out that laws and university policies prohibit that type of behavior.

“If you go to the athletic director, he or she is responsible for fixing the problem,” Carroll continues.

“Usually that means talking to the coach and addressing the entire team about the issue, and your name does not need to be used. Nine times out of 10, that will stop the behavior.”

Another approach, according to Pat Griffin, Director of It Takes A Team!, an educational campaign for lesbian, gay, bisexual, and transgender issues in sports, is to ask one of your peers for help. “If another person on staff knows you are gay or lesbian and is supportive, consider asking them to speak up when harassment occurs,” she says. “Tell them, ‘I’m getting very frustrated with some of the things being said in here, but I’m not comfortable going to the administration. Would you be willing to?’ It takes a lot of courage, but the right person will feel good that you’ve asked.”

Coming out on the job is the next step for some athletic trainers. “If you want to be out on the job, my advice is to be the most professional athletic trainer you can be,” McLean says. “We’re in a field where we are taking care of young athletes, putting our hands on them to treat them. Because of homophobia, we need to be extra careful to always act with absolute integrity.”

Griffin suggests taking a casual approach to communicating the issue. “I’ve found that the most effective way to let people know I’m a lesbian is by gradually making it a normal part of conversation,” she says. “For example, you could say, ‘My girlfriend and I went to see this great movie last night. Have you seen it?’ That lets it sink in without making it a big moment. People can let it pass over without comment, they can mull it over later, or they can respond right then. In my opinion, the more matter-of-fact you are, the better.”

“Coming out on the job is a very personal decision,” McLean adds. “Every setting is different, and the openness on your campus and in your department will dictate how difficult or easy it will be. Based on my experience, I believe the most important thing is simply to start by not being ashamed of who you are, whether you decide to come out or not.”

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LEADERSHIP It’s important to start with a basic understanding of the challenges faced by this group. “When an athlete is gay or lesbian, and many of the important people in their lives don’t know it, they feel they cannot be their whole selves,” Moshak says. “If you have to watch your pronouns and be careful how much you say about your personal life, it produces a tremendous amount of stress. It’s also lonely.

“This can lead to depression, anxiety, and feelings of low self-worth or inadequacy, which can predispose the athlete to injuries and illnesses and affect their performance,” she continues. “Often, an athlete who is struggling with sexual orientation issues will come to us with

comfortable you are providing help. “If you can be an unbiased listener, it’s perfectly appropriate to try to help,” Ampey says. “But if you’re not comfortable— and some athletic trainers are not—it’s best to refer the athlete to someone who can better assist them.”

If you do continue the dialogue, stay nonjudgmental and empathetic.

“I don’t rush to tell the athlete what to do,” Moshak says. “I say, ‘I care about you and I care that you’re hurting.’ Sometimes that’s all they need. But I also make sure I have referral numbers

ready. If I sense they need more than a listening ear, I offer to set them up with our counselor and I give them contact information for gay and lesbian resources on campus.”

Neal follows the same approach. “I have had several athletes come to me with this issue, and I focus on just listening at first,” he says. “I often find that advice isn’t what they need so much as someone who will listen and not judge.

“But if I get the sense that they need more help, I will urge them to see a counselor,” Neal continues. “I offer the

“I have had several athletes come to me with this issue, and I focus on just listening at first … I often find that advice isn’t what they need so much as someone who will listen and not judge.” another problem, but if they feel safe, they’ll eventually tell us that this is the underlying issue.”

In Neal’s experience, the pain often comes from strained family relationships and a lack of support. “I’ve been in several situations where I’ve told an athlete I needed to contact their parents about something, and they’ve responded, ‘You can call them, but they won’t care. They know I’m gay and they don’t have much to do with me anymore.’

To me, that is one of the most difficult things to hear.”

When an athlete reveals to you that he is gay or she is lesbian, what should you do? “First of all, pat yourself on the back, because you’ve obviously communicated that you are a safe and caring person,” Griffin says. “Next, be sure to keep the information confidential. A gay or lesbian athlete needs to control who knows and how they find out.”

Veronica Ampey, MS, ATC, Head Athletic Trainer at Georgetown Day School in Washington, D.C., believes an important early step is evaluating how

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LEADERSHIP number of someone outside the athletic department so they’ll feel more comfortable. Sometimes they take me up on it, and other times they say, ‘Thanks, but I just needed to talk,’ or they’ll come back in a day or two and say,

say and do really has an influence. With staff, the key time is when someone new comes on board. Make sure their orientation includes this issue. And remember, education for both athletes and staff needs to be an ongoing effort,

“Sometimes an athletic trainer will offer advice, like, ‘Well, just ignore it and maybe it will get better.’ That’s a mistake, because this is a serious legal issue that needs immediate attention. A better first step is to offer a referral to a counselor outside the athletic department.”

‘You know, I think I would like you to make that appointment for me.’”

EDUCATION & THE LAW Beyond the sports medicine department, head athletic trainers have an important role to play in helping their entire athletic department successfully navigate this issue. “We’re the department’s ground zero,” says Neal. “We’re at the epicenter of what happens, and we’re in a position to gauge the overall climate in athletics. If change is needed, we can help get it started.”

One way is to initiate more education in the department about homophobia. “There are two steps,” says Neal.

“First, you need to have a good ongoing relationship with the administration, and that starts long before a problem comes up. Second, you need to do your research. Be prepared to explain exactly why you think additional education is necessary and present some options for providing it.”

Griffin says a few elements can make an educational program on gay and lesbian issues successful for both student-athletes and staff. “Most importantly, you want to create an atmosphere that joins people, not one that lectures them,” she says. “When I’m working with an athletic department, I focus on the question, ‘What creates a winning atmosphere on a team?’ The answer is, a climate where everybody can bring their best to the team and focus on winning without distractions. Well, that only happens when no one has to keep secrets about themselves in order to be valued, or because they fear harassment or discrimination.

“In educating student-athletes, a good strategy is to work extensively with team leaders and the student-athlete advisory council,” Griffin continues. “What they 46

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not just a one-time seminar or talk.”

Along with setting up educational opportunities, update yourself on antidiscrimination laws related to sexual orientation. A growing number of states have passed such laws, and in states that haven’t, courts have held that two federal statutes apply—the Equal Protection Clause of the Constitution and the Civil Rights Act. Understanding your own institution’s anti-discrimination policies is equal-

tation, so the NCLR’s first step was to write a letter to Penn State’s president and athletic director. In February, Harris and the university reached an outof-court settlement.

“A lot of times these policies exist, but the athletics staff isn’t aware of them,” Carroll says. “If I were a head athletic trainer, I would locate the laws that apply in my state and the rules at my institution and assemble them into a notebook.”

This information will be critical if a student-athlete comes to you with an allegation against a coach or staff member—a matter that should be taken very seriously. “Sometimes an athletic trainer will offer advice, like, ‘Well, just ignore it and maybe it will get better,’” says Carroll. “That’s a mistake, because this is a serious legal issue that needs immediate attention. A better first step is to offer a referral to a counselor outside the athletic department who can help the athlete figure out what to do.

“There are many proactive steps that can be taken to resolve a problem without ending up in court,” she adds.

“Referring an athlete to the NCLR is

“For athletic departments that handle this issue well, diversity can bring a richness that makes teams stronger. Those that don’t handle it well open the door to painful experiences for athletes, legal liability, and a weakening of the department.” ly important. “Many universities have written policies prohibiting discrimination on the basis of sexual orientation, and many athletic departments have a code of ethics that addresses it,” says Helen Carroll, Sports Project Coordinator for the National Center for Lesbian Rights (NCLR), an organization that offers legal counsel to lesbian, gay, bisexual, and transgendered individuals.

“That is the first place we look when we receive a call about discrimination.”

In fact, when former Pennsylvania State University basketball player Jennifer Harris alleged that Head Coach Rene Portland discriminated against her based on perceived sexual orientation last year, it was Penn State’s own policy that allowed the NCLR to go to bat for Harris. The university has a policy ensuring students protection from discrimination based on sexual orien-

another good step, because we can help them find those solutions.”

SPEAKING UP What if you see discrimination taking place, even though an athlete hasn’t talked to you about it? When it involves a coach, your status is important.

“I think it depends on the relationship the athletic trainer has with the coach,” Moshak says. “I’ve seen situations where I knew coaches were limiting the playing time of an athlete they thought was gay or lesbian, or using offensive language during practices. It has worked for me to talk with the coach.

But I’ve been here for a long time, and an athletic trainer who is relatively new won’t want to approach a coach who’s been there for many winning seasons.

In that case, it’s better to find a different way.”

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LEADERSHIP “Another route is to talk to a coach you have a good relationship with and ask them to bring the matter up with the offending coach,” says Griffin. “Taking the issue to an administrator is another alternative. With administrators, it helps to point out the legal liability. When you say, ‘We don’t want a lawsuit about this,’ their antennae go up.”

And sometimes, you may just need to take a stand. “A lot of times, it comes down to one question,” Moshak says.

“If the climate in your department isn’t going in the right direction, are you brave enough to say something, whether people like it or not?”

Helping your department successfully navigate this issue could be one of the biggest contributions you make, according to Carroll. “For athletic departments that handle this issue well, diversity can bring a richness that makes teams stronger,” she says.

“Those that don’t handle it well open the door to painful experiences for athletes, legal liability, and a weakening of the department. It can be very positive or very negative, and there isn’t a whole lot in between.” ■

SURVEYING THE CLIMATE ext year, athletic trainers will have access to a lot more information about how gay and lesbian student-athletes feel they are being treated in college athletic departments nationwide. The NCAA’s Committee on Competitive Safeguards and Medical Aspects of Sports (CSMAS) is currently conducting a survey of the association’s entire membership on a variety of climate topics, including racism, sexism, and homophobia.

Campuses received their surveys in February and are administering them now. Twenty thousand student-athletes are expected to respond, and results will be available by December.

“We hope to get a sense of what athletes perceive as the problems in this area that need to be addressed,” says Mary Wilfert, NCAA Staff Liaison to the CSMAS. “From there, we’ll be able to start figuring out how to work toward change.”

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SPORT SPECIFIC

Last summer, San Jose State football implemented a new speed development program focused on turning mechanics.

Last fall, it saw its program turn around.

Turning It

BY CHRISTOPHER HOLDER

D

uring the 1960s, San Jose State University earned the nickname “Speed City.”

At the time, the school was producing a series of world-class sprinters, who would eventually account for four gold medals and three world records at the 1968 Olympics in Mexico City.

Four decades later, the school no longer has a track and field team, but the legacy of speed has been revived in the Spartans football program. Since our linemen are average sized and our skill players could be considered undersized, we have to bring something to the table that our opponents don’t.

That something is speed—our ability to accelerate and change direction more quickly than they can.

Picked to finish last in every preseason Western Athletic Conference poll, the 2006 Spartans finished with a 9-4 record and beat the University of New Mexico, 20-12, in the inaugural New Mexico Bowl—the school’s first bowl victory since 1990. And part of

The Spartans went from 3-8 in 2005 to 9-4 this past fall, winning their first bowl game since 1990.

Christopher Holder, MS, CSCS, is the Director of Strength and Conditioning at San Jose State University. A graduate of Eastern Kentucky University, where he was a starting center on the football team, Holder has also been a strength coach at EKU, Appalachian State University, and Cal Poly. He can be reached at: chris.holder@sjsu.edu.

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SPORT SPECIFIC

COACHING CUES The following are points we insist on every time we run. There are many ways to teach football speed, but this is what has worked best for me.

■ First, and most important, the initial movement of any drill is a very hard acceleration step or series of steps. We never jog—ever. We enter each drill with great enthusiasm and even greater effort.

■ All drills require great arm action. We are talking about acceleration, and a runner with dead arms can’t accelerate to the best of his ability. We use cues like “fight to full speed!” “Fight” is a word that immediately cues the players to have violent arms, and it works almost every time.

■ When approaching a turn, no matter the degree, the runner needs to gather his feet and lower his center of gravity. Simply sticking his foot out to stop is not only ineffective, but also puts the knee, hip, and ankle in a compromised position. I constantly tell our players, “Get low, chest over your toes, and load your hips!”

■ I teach players to plant their heels on their final step in deceleration and use a heel-to-toe drive to change direction. First, it is the most powerful foot position you can have, with the glutes and other large muscle groups of the hip fully activated.

Second, when we are on grass, a heel-to-toe drive will get all the cleats into the ground and provide surer footing.

■ The golden rule of change-of-direction drills is to always cut off of the outside leg. No exceptions or allowances are made on this one. The best

the reason was the off-season speedtraining program we implemented.

I would gladly share our workout calendar with drills for each week of the training season, but I don’t have one—I rarely follow a preset script for how the weeks will fall. Instead, I try my best to get to know my athletes’ bodies and adjust the “plan” based on how they are responding. In this article, I’ll give you a little insight into what we mean by speed, the importance of strength in building speed, and the guidelines I use to select the drills that will help us continue the tradition of speed at San Jose State.

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part about this cue is it’s self-correcting. Nine out of 10 times, if the runner cuts off of his inside leg, the grass will give, and he will end up on his butt. When one of my players falls, we yell “Inside foot!” as a group and go on to the next rep.

■ When driving off their base leg, encourage runners to drive their hips toward their next target.

The first rule in open-field tackling is to zero in on your opponent’s hip/pelvis. Wherever the pelvis points is where the runner is going, regardless of the head fakes or jukes. I tell athletes to drive the hips open and point their pelvis at their next target.

■ Many younger runners have a tendency to “step outside of themselves.” They will go to drive off of their outside leg to change direction but they have stepped so far outside their base that when they push, they have little to no hip flexion or knee bend resulting in a weak drive. So we constantly remind our players that when they come to the point of redirection, they should have a solid base and their feet should be underneath their body, not outside of their frame.

■ Another common mistake involves placement of the inside foot once the outside foot begins its drive phase. If I am pushing with my left leg and lifting my right foot to accelerate, I need to go somewhere. Many runners, in response, will take a little drop step. We don’t want to run backwards, so we remind our runners to go toward the objective. The step does not need to be large, but it should advance the runner toward the new target.

FOOTBALL FAST With all this talk of track and field, you might think I’m a proponent of training football players on the track. That isn’t the case—in fact, the only thing that bothers me more than football players doing track workouts is football players doing heavy bouts of jogging. Both train attributes that a football player will rarely, if ever, use during a game.

Any good track coach will tell you that top speed during a 100-meter sprint is reached at the 40-to-50 meter mark. But a receiver, running back, or kick returner can reach this speed only after he has broken through all defend-

ers en route to a long touchdown. For most teams, this sort of big play happens maybe four or five times a year— eight if they’re really lucky. Most long runs are filled with cuts and moves that prevent the runner from ever reaching full sprinting speed.

So expending lots of effort working on sprint speed is a waste of time. More importantly, if track workouts are your primary speed and conditioning tool for football, the moment your players go to change direction or make an explosive cut using those straight-line trained muscles in a lateral manner, the likelihood of injury increases greatly. I can’t TR AINING-CONDITIONING.COM

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SPORT SPECIFIC tell you how many times I’ve seen young men spend their summers training with track coaches to increase their “speed,” then lose the first half of their season due to a blown hamstring on the opening day of training camp.

mechanics. Everything else being equal, the runner who can produce the most force while his foot is in contact with the ground will accelerate more quickly every time. And the stronger athlete will produce more force.

Building speed requires not just strength, but the right kind of strength: multi-joint freeweight exercises that focus on the hips ... This will translate into increased force production when the runner’s feet strike the ground.

Simply put, my philosophy at SJSU is to build speed that can actually be used on the football field. This involves training athletes to accelerate, change direction, and accelerate again, even if it means losing a couple of 10ths on straight sprints. And making this happen means making them stronger runners as well as better runners.

STRENGTH BEFORE SPEED Although we spend a lot of time teaching players the right way to change direction and accelerate, it’s not all about

Building speed requires not just strength, but the right kind of strength.

Look at almost any good speed coach’s program and you will find a lot of multi-joint freeweight exercises that focus on the hips—squats, deadlifts, Olympic pulls, cleans, snatches, and glute/ham raises. These bread-and-butter exercises will almost immediately translate into increased force production when the runner’s feet strike the ground. So these lifts form the core of our weight-training work.

After the heavy lifting is done, I also

like to add kettlebell work as a finisher. Using multiple swing variations not only assists in power development and increases leg drive, it also provides anaerobic conditioning.

Since football obviously requires more than just lower-body strength, we do our share of upper-body work as well. I focus on lifts that translate to the field, such as pull-ups and nonmachine-based rowing for major back work, shrugs, shoulder exercises that don’t focus entirely on presses, and whatever chest work I feel is necessary.

However, I never give my guys arm exercises, for three reasons. First, I know they will do them on their own, so why should I waste our time together on it? Second, I find that excessive arm mass interferes with speed-oriented lifts. Finally, they’ll get plenty of arm work from pulls and presses anyway.

While core and abdominal work are current buzz phrases, I follow the philosophy of one of my strength training heroes, Pavel Tsatsouline. A young woman at a workshop once asked him about the best exercise for the abs. He replied, “heavy squats,” and resumed

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SPORT SPECIFIC his discussion about developing hip joint flexibility.

The point is that traditional high volume, body weight abdominal work should be saved for Gold’s Gym, since it’s usually more about show than anything else. I give my guys specific exercises for their abs only on rare occasions, typically to discipline them or work them to exhaustion before a weekend. Instead, we teach athletes how to pressurize the abdomen in lifting and how abdominal activation is the only way to ensure safety and back sta-

bility during heavy lifts. If they’re doing their base lifts correctly, their abs will do plenty of work.

RUNNING MATCHES WEIGHTS Although I do not script an entire training schedule from start to finish, I do follow a traditional periodization scheme.

As our resistance work in the weightroom goes through hypertrophy, strength, and strength/power phases, our running work follows a similar pattern.

During the hypertrophy phase of the resistance program, our running is

very limited. Because of the microtears brought on by the weight work as well as central nervous system fatigue, the likelihood of injury dramatically increases during this period, so running intensity is generally kept below 80 percent of an allout sprint. Although the bulk of our limited running is straight-line work, I will introduce some instructional change-ofdirection drills at very low intensity.

Once the lifting transitions into the strength phase, we start turning and never look back. One of the most amazing things I have encountered in my coaching career is that 99 percent of

Once the lifting transitions into the strength phase, we start turning and never look back ... I spend more time coaching turning techniques on the grass than I do on lifting techniques in the weightroom. the players who come to me out of high school don’t know how to turn—and many of them are unbelievably gifted athletes. They’ve simply never learned turning mechanics and how to change direction in the most powerful, energyefficient way possible.

As a result, I spend more time coaching turning techniques on the grass than I do on lifting techniques in the weightroom. In fact, I coach every nuance of turning to almost every player during every training session.

We begin with subtle turn drills that focus on proper acceleration, deceleration, heel placement, and outside foot drive. This is also where I begin to work on the mechanics of turning by introducing the concept of “running with your eyes.”

One of the fastest ways to increase a football player’s speed and running efficiency is to get him to run with his eyes.

The head acts as an anchor if the eyes aren’t first looking at the target. This forces a runner to get out of position when he changes direction, causing the shoulders to line up improperly and affecting body orientation. So we stress that when players set a foot to turn, Circle No. 135

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SPORT SPECIFIC their eyes should immediately find the target. This simple cue can fix some of the most complex problems in running mechanics. (See “Coaching Cues” on page 52 for more teaching points.)

Once we move to the strength/power phase in the weightroom, we begin the heavy lateral work that is the essence of our football speed program. The bedrock of this work is change-of-direction drills that help teach the players how to cut and accelerate. These drills basically upload motor programs into the athlete’s brain, so repetition, repetition, and more repetition are required to make the patterns stick.

This phase is also when I introduce position-specific metabolic sprints.

Defensive backs, for example, will back pedal as fast they can for five to 10 yards and then open their hips and “chase” for 20 yards.

I develop a list of 18 sprints for every position group, each ending with a 10-yard finish. Once through the list is one quarter. We start with one quarter and as the summer wears on add more sprints until we reach four full quarters followed by a nine-sprint overtime. For those of you who are not counting, that is 81 sprints.

is strong. If you train fast, you will get fast. If you train slow, you will be slow.

So we spend all of our time working in bouts of very intense drills lasting no longer than 15 seconds. During drills longer than that, athletes will pace themselves and reduce their intensity due to their desire to finish the drill.

Or even worse, they will work as hard as they can as long as they can, putting themselves in danger of a muscle pull.

We want full effort on all sprints and change-of-direction work, and we obviously want to prevent injuries, so we

keep the duration brief and the intensity through the roof.

We also want to replicate the physical demands players will face on the field, so we keep a close eye on recovery time.

We aim for about 20 seconds of rest between repetitions to match the typical recovery time between plays.

The volume is dictated by the nature of the drill. A simple drill like a proshuttle can go as high as 20 repetitions.

A drill with five to 10 very complex turns should be limited to 10 reps or fewer. We pay close attention to the ath-

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SPORT SPECIFIC letes’ condition at the end of the drills and adjust the volume accordingly.

There are far too many good drills out there to cover them all. They can be as simple as the pro-shuttle that the NFL Combine uses, where athletes sprint back and forth over a specified distance (typically 20 yards), or as complex as a cone drill with five or more turns. The key is to remember that football speed is the ability to change direction and accelerate quickly, not how quickly someone can run a 40-yard sprint. We focus on the

drills that will develop fast-twitch lateral movement over straight-line speed.

When doing cones drills, we keep the cones approximately five-to-10 yards apart. These distances ensure enough room for the athlete to accelerate and decelerate into the next turn. Occasionally, I will bump some drills to 15 yards, but these are absolute back breakers, so I use them sparingly.

I also prohibit runners from putting their hands down to the ground while performing their drills. This is a habit

that needs to be broken during running drills, not encouraged. If one of my players puts his hand down during a play, he’s probably beat. Players need to be able to run and change direction without touching the ground with their hand, so that’s how we drill it.

Whenever possible, I add competition into the drills. We have runners face one another in our shuttles, and on

I also prohibit runners from putting their hands down to the ground while performing their drills.

This is a habit that needs to be broken. the whistle, they race to the finish. It’s amazing how much effort you will get from an athlete when he has to compete against a teammate.

It is also very important to determine your team’s greatest weaknesses and make them the focal point of your efforts.

For instance, once you know whether you need to focus on planting and changing direction, acceleration, or developing efficient running mechanics, you can choose or design drills that will improve that area. And don’t forget to continue your analysis. The idea is to improve enough in one area so you can move on to the next area of weakness.

Regardless of the drills used, it’s important to remember that constant drilling of these complex turns will develop a level of conditioning unmatched by straightline running. Performing 20 repetitions of the NFL pro-shuttle is demanding on a neuromuscular level that could never be duplicated by straight-line running and will develop the conditioning needed to win games in the fourth quarter.

After spending a summer on changeof-direction drills, any football player will find that most of the movements and cuts in a game will not only be easier, but also easier to perform play after play. And this, after all, is the purpose of off-season training. ■

For a list of common speed-development drills used at San Jose State, send an e-mail to author Christopher Holder at: chris.holder@sjsu.edu.

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Cytomax Performance Drink • Patented ingredient alpha L-polylactate™ buffers lactic acid production • Contains electrolytes to optimize hydration during exercise • Complex carbs offer sustained energy without the sugar “crash” • Antioxidants help prevent free radical damage to muscle cells • Quantity discount pricing available • Sold directly and through distributors • Variety of flavors available Circle No. 507 The Gatorade Co. 800-88-GATOR www.gatorade.com

Gatorade Endurance Formula • More fully replaces what is lost in sweat during longer, more intense exercise • Unique five-electrolyte blend contains nearly twice the sodium and three times the potassium of Gatorade Thirst Quencher • Designed to meet athletes’ needs when fluid and electrolyte losses are substantial (e.g. marathons, triathlons, two-adays, all-day tournaments) • Available in powder or liquid form • Global distribution • Available in three flavors Circle No. 508

• Great tasting, quick-dissolving recovery shake • Compliant with collegiate guidelines • Permissible for college athletes • Fortified with complex carbohydrates to replenish glycogen (energy) stores • Enriched with whey proteins to facilitate muscle protein synthesis and recovery • Quantity discount pricing available • Sold directly by the manufacturer • Flavors: chocolate and strawberry Circle No. 510 Wobenzym USA/Naturally Vitamins 800-899-4499 www.wobenzym.com

Wobenzym®N Seven • Speeds recovery from injury • Provides fast, penetrating pain relief • Manages inflammation • Promotes healthy circulation • Improves joint health • Sold through distributors Circle No. 511

Gatorade Nutrition Shake

Wobenzym®N Tablets

• Ideal for use as a highenergy meal replacement, or a pre-event or between-meal snack • Contains vitamin C, calcium, and iron • Provides great nutrition for recovery • High-protein for strengthening and building muscles • A balanced nutritional supplement

• Speeds recovery from injury • Manages inflammation • Improves joint health • Promotes healthy circulation • Supports a healthy immune system • Sold through distributors Circle No. 512 TR AINING-CONDITIONING.COM

The Cytosport mantra says it best – Driven by Science, Inspired by Performance.

The new Muscle Milk Collegiate

by Cytosport is your answer

This uniquely designed product is formulated

LeanLipids™ Trans Fat Free Lipid Complex

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■

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■

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Specially formulated to comply with NCAA® Bylaw 16.5.2.2, Muscle Milk Collegiate is ideal for Strength & Conditioning programs, Athletic Trainers, Coaches, and individual performance athletes at any level looking for a high quality nutritional formula.

very low Dextrose Equivalence, which provides a complex carbohydrate source that is 96.5%

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by renowned performance training facilities

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glycogen levels helps prevent muscle breakdown after intense workouts and promotes optimal nitrogen retention.

REHAB EQUIPMENT Alcan Airex AG 800-396-3130 www.alcanairex.com A key objective in physical therapy activities is to keep the patient as safe and comfortable as possible. Airex gymnastics mats provide maximum protection through their non-slip surface, superb cushioning, and soft and warm touch to the skin. Permanent hygiene is guaranteed through the company’s sanitizing process. In water, Airex products provide a safe and stable platform for a variety of hydrotherapy activities.

Circle No. 513 Alcan Airex AG 800-396-3130 www.bebalanced.net A well-trained sense of balance is very important for avoiding injuries from falls.

Airex provides a great solution for training balance: Airex Balancepads. They are made from ultrasoft closed-cell specialty foam, which gently compresses as you stand on it, making you feel as if you were standing on a cloud. Airex Balance-pads are the perfect piece of equipment for balance training, coordination and reaction training, posture stability training, and balanced-motion cardio training.

Circle No. 514 Aquatics by Sprint 800-235-2156 www.sprintaquatics.com Aquatics by Sprint has introduced the patented Recumbent Aqua Bike with adjustable resistance for exercise, rehabilitation, and therapy. The bike is easy to sit on and has a safety belt. Made of stainless steel with a plastic seat, it is rust-resistant and weighs just 50 pounds, so two people can easily get it in and out of 60

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the pool. The Recumbent Aqua Bike is an effective rehabilitation aid after hip or knee surgery and is ideal for strengthening the leg joints and muscles. It’s also great for motor re-learning after a stroke, and can help athletes train their cardiovascular system.

Circle No. 515 Avazzia Med-Sport 800-688-3767 www.AlertServices.com The next generation of the Med-Sport interactive biofeedback therapy device detects and adapts to the micro-current stimulus, so every output signal is modified according to the body’s response.

The result is improved nonpharmaceutical relief from pain and edema, quicker return of range of motion, and accelerated return to activities. It offers micro-current electrotherapy with automatic interactive biofeedback, all in an economical handheld unit with auto time-out. Administer four to 351 Hz of pulsed, damped, or biphasic sinusoidal waveforms. Avazzia has earned the prestigious ISO13485 quality certification. This product is U.S. FDA registered and accepted as Class II (biofeedback devices).

Circle No. 516 The Meridian Energy Analysis Device (M.E.A.D.) from Avazzia implements a user-friendly, pictorial, instruction-based computerized analyzer.

Accurate, easy-to-read energy charts help even the most novice technician to determine therapy to fine tune and balance energy meridians. M.E.A.D. incorporates 2,000 years of Eastern medicine and is used in hospitals and universities throughout Taiwan.

This system’s comprehensive and graphical reports document improved rehabilitation results and substantiate therapy for increased third-party pay. M.E.A.D. is compatible with Windows 2000 (or later) and USBs. Users will benefit from the system’s on-screen instructions

and graphical displays. Apply this new technology to your rehab protocol.

Circle No. 517 Biofreeze®/Performance Health 800-246-3733 www.biofreeze.com Applied generously, Biofreeze® pain relieving gel and roll-on effectively relieve pain from sore muscles, muscle spasms, strains, sprains, tendonitis, backaches, and sore joints, and will help minimize next day aches and pains. Biofreeze products also aid in reducing swelling and inflammation.

Biofreeze products are available in 16-ounce, 32-ounce, and gallon gel pumps; a gravity dispenser box for clinical use; and a three-ounce roll-on and four-ounce gel tube perfect for at-home treatment.

Biofreeze is endorsed by USA Judo.

Circle No. 518 Contemporary Design Co. 800-334-5633 www.shuttlesystems.com 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. 519 DM Systems, Inc. 800-254-5438 www.dmsystems.com The Cadlow Shoulder Stabilizer®, a dynamic, multi-sport shoulder-stabilizing brace, significantly reduces subluxations and dislocations. In a recent TR AINING-CONDITIONING.COM

REHAB EQUIPMENT survey, 93 percent of respondents confirmed that when worn during athletic activity, Cadlow reduced shoulder injuries. Cadlow’s unique and patented pull system strengthens the shoulder, allowing athletes to fully function in their sport without the fear of shoulder pain or re-injury while maintaining a full range of motion. An improved design makes fitting Cadlow easier than ever, requiring less than 15 minutes, and its reduced price makes Cadlow an affordable solution.

Circle No. 520 AnkleTough® from DM Systems offers progressive resistance that can be customized to fit the needs of any athlete. Using AnkleTough can help prevent the recurrence of ankle injuries by strengthening and conditioning the surrounding ankle muscles and tendons. The system is made up of color-coded resistive tension straps in

four strengths (light, medium, strong, and tough). Now with a lower price, AnkleTough is available in a four-pack (one each of the four straps plus an exercise instruction guide) or in an eight-pack, with each strap having the same resistance level.

Circle No. 521 efi Sports Medicine 800-541-4900 www.efisportsmedicine.com efi Sports Medicine has introduced the PowerTower®, a motorized version of the company’s Total Gym incline rehabilitation apparatus. Designed for use in wellness centers, clinical therapeutic exercise, athletic training, and highperformance functional sports train-

ing, the PowerTower facilitates muscular strength, cardiovascular and muscular endurance, and flexibility training. At the touch of a switch, users go from unloaded rehab to high-performance plyometric exercises with resistance of up to 72 percent of body weight.

Circle No. 522 PlyoRebounder® from efi Sports Medicine is a versatile tool for quickresponse upper- and lower-body plyometric agility training. PlyoRebounder training involves throwing a combination of dry-filled medicine balls against the unit’s trampoline surface to develop core strength, agility, and improved reaction time. The unit adjusts to four levels, allowing patients to exercise from seated, kneeling, or standing positions. It also allows for low-impact cardiovascular training for users up to 300 pounds.

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REHAB EQUIPMENT Empi, Inc. 800-328-2536 www.empi.com

through your medical supplier or wholesaler, or directly from Gebauer.

Circle No. 526

Keiser Corp.

800-888-7009 www.keiser.com

The Empi Select™ TENS (Transcutaneous Electrical Nerve Stimulation) device is designed specifically for the relief of chronic, arthritic, and postsurgical pain. This portable device can be used at home or on the road. It integrates site-specific preset treatment programs for convenience and ease of use—the patient receives the appropriate electrotherapy treatment, specific to their condition and treatment site.

The Select also includes a patented SMP waveform that delivers maximum pain relief using both endorphin release and gate control pathways.

Circle No. 524

Gebauer’s Instant Ice non-prescription skin refrigerant can be used like ice for minor pain and swelling from sprains, strains, bruising, contusions, and minor sports injuries.

Gebauer’s Instant Ice is ideal for facilities that restrict the use of flammable components. It is available in a mist spray or stream spray aerosol can, and can be purchased directly from Gebauer by calling the company or visiting its Web site.

Circle No. 527

The Infinity Series continues Keiser’s tradition of providing equipment that improves the lives of users by providing maximum benefits and versatility with minimum size. Used by countless physical therapists, the equipment allows for zero shock-loading to connective tissues and joints, unlike weight stacks. The resistance is adjustable at .1-pound increments, allowing for smaller increases in progression. For safety, versatility, and ease of use, choose the Infinity Series

by Keiser.

Circle No. 530

The Empi 300 PV multi-function electrotherapy system is an all-in-one portable device. It provides clinicians with a full range of treatment options based on neuromuscular, TENS (Transcutaneous Electrical Nerve Stimulation), and high-voltage electrotherapy. The 300 PV features multiple preprogrammed regimens, adjustable parameters, and dualchannel operation. It also offers data collection, program locking, and a highvoltage pulsatile current. Visit Empi’s Web site to learn more.

Circle No. 525 Gebauer Co. 800-321-9348 www.gebauer.com/tc Gebauer’s Spray and Stretch topical anesthetic skin refrigerant replaces Gebauer’s Fluori-Methane, which has been discontinued. Use Gebauer’s Spray and Stretch fine stream spray in conjunction with the spray and stretch technique to effectively manage myofascial pain, restricted motion, trigger points, muscle spasms, and minor sports injuries. The product is non-flammable and available only by prescription. It can be purchased 62

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IOMED, Inc. 800-621-3347 www.iomed.com The Hybresis System, a new iontophoresis system, provides three types of treatment: Hybresis, standard, and patch-only.

The innovative Hybresis treatment includes a three-minute in-clinic skin conductivity enhancement (SCE) treatment followed by the patient wearing the patch for one to two hours for a 40 to 80 mA-min dose. The three-minute SCE treatment reduces costs by increasing patient throughput, increases revenue at clinic by increasing billable patient time, and is comfortable for the patient.

Circle No. 528 Infusion 80™, IOMED’s new iontophoresis patch, has a printed battery, which makes the patch very flat.

Infusion 80’s hypoallergenic adhesive sticks work well, even over highly contoured areas of the body, and the patch can be worn in the shower. Use Infusion 80 to treat patients who are sensitive to current or when treatment time in the facility is limited. The cut-off switch ensures that the Infusion 80 turns off after delivering an 80 mA-min dose.

Circle No. 529

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. 531 Thanks to a new surface-modification process, Eggsercizer® hand exercisers from Magister Corp. are smooth and entirely tack-free.

They feature a translucent color scheme that corresponds to Magister’s well-known REP Band® color scheme, with each color representing a different level of resistance.

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REHAB EQUIPMENT NASM 800-460-6276 www.nasm.org NASM’s 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. 533 NZ Mfg., LLC 800-886-6621 www.nzmfg.com The Safety Bungie MediCordz product line provides rehab and strengthening programs with the added safety and security of strong and durable highgrade bungie. This patent-pending line of products provides seven progressive resistance levels. Unlike latex exercise bands, MediCordz Safety Bungie provides resistance in rehab and exercise without the fear of latex allergies and the possibility of breakage. The dedicated Upper Body (item #M400, shown) is used on the upper body and with stabilization exercises for the back. This device can also be used with lower-body strengthening exercises. Each MediCordz comes with a fully illustrated exercise guide.

Circle No. 534 Oakworks 800-916-4603 www.oakworkspt.com Strong, stable, and remarkably durable, Oakworks’ new PowerLine treatment tables are in a league of their own, with a massive 500-pound dynamic load capacity. Heavy-duty hardware reinforces the professional quality engineering found in each detail

ORDER

BY M AY 15 *

of this solid performer. The solid hardwood construction resists humidity and stands up to any application. Unique table-length extenders increase the length of the table up to 84 inches, and the table can be easily stored out of the way when not in use.

Circle No. 535 The Oakworks Prone Pillow offers superior comfort while positioning patients properly. The advanced lowerprofile design reduces excessive cervical extension/ flexion while the radiolucent platform provides the optimal support needed for both prone and supine positioning. The pillow features large vent areas for easy breathing, while the removable pads provide a long-lasting barrier against germs and bacteria. Your patients will be comfortable, more relaxed, and better able to focus on their therapy.

Circle No. 536

A N D G E T YOU R

™

IN A CUSTOM

The Lev Sled™ is available in five colors: blue, red, yellow, metallic silver and of course black.

Each Lev Sled is finished with the same baked-on powder-coat finish that helps protect your investment for years.

visit RogersAthletic.com/colors

Perform Better 800-556-7464 www.performbetter.com Perform Better offers the Gray Cook Functional Movement Screen Test Kit, which provides a simple, quality system to assess movement. Exercises are recommended based on test results to improve or correct any weakness or imbalance.

Functional Movement Screen tests include the deep squat, hurdle step, in-line lunge, shoulder mobility, active straight-leg raise, trunk stability push-up, and rotary stability. An included DVD demonstrates and discusses the functional movement screen and exercise progressions for each movement pattern. The kit also includes a hurdle dowel and a measuring device for each test.

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©2007 Rogers Athletic Company. NO PURCHASE OR PAYMENT NECESSARY TO ENTER OR WIN. PURCHASE WILL NOT IMPROVE CHANCE OF WINNING. Subject to official rules, available online at www.trickmysled.com. Void in HI, PR & where prohibited.

800-457-5337 www.RogersAthletic.com

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REHAB EQUIPMENT Prossage®/Performance Health 866-4-PROSSAGE www.prossage.us Prossage® Heat is a uniquely blended, 100-percent natural, areaspecific warming ointment formulated specifically for deep-tissue work, myofascial release, and trigger point therapy. Prossage Heat is a revolutionary breakthrough for the treatment of symptoms of soft-tissue pain and dysfunction throughout the body. The non-slip controlled glide allows therapists to work more effectively. Prossage Heat is available in three-ounce, eight-ounce, and 32ounce bottles.

Circle No. 538 PROTEAM™ by Hausmann 888-428-7626 www.proteamtables.com PROTEAM™ by Hausmann offers athletic trainers a complete line of all-laminate treatment furniture designed to enhance the functionality and appear-

ance of the athletic training room. The model A9068 Split Leg Lift Table features spacious full-cabinet storage, an optional air spring back rest, a weight capacity of 400 pounds with positive locking, and padded leg rests that adjust up to 45 degrees. PROTEAM offers a wide selection of treatment tables, modular taping stations, cabinets, and stadium lockers.

Circle No. 539 PROTEAM by Hausmann offers the sturdy hardwood and plywood Whirlpool Table with natural oak laminate seating and easy-to-use steps.

The wood surfaces have a waterresistant urethane finish.

This table holds up to 300 pounds.

The 47” L x 32” D oak laminate top can be cut at the factory to accommodate 22-, 24-, or 26-inch whirlpools (you specify tank size). The Whirlpool Table is ideal for use by athletic trainers, therapists, and sports medicine professionals.

Circle No. 540 Swede-O, Inc. 800-525-9339 www.swedeo.com Swede-O has introduced Thermoskin® conductive pads and garments for the delivery of electrical stimulation. The conductive pads can be used in conjunction with

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Thermoskin thermal supports to optimize the delivery of electrical stimula-

tion to various parts of the body. Doing so allows you to combine heat therapy and maximum support with electrical stimulation. Thermoskin conductive garments are also available in a glove and sock design for uniform electrotherapy delivery.

Circle No. 541 Townsend Design 800-840-2722 www.townsenddesign.com Townsend Design’s custom carbongraphite Premier Ankle Brace is one of the best protective devices for athletes (and patients) who have severe or chronic ankle instabilities. The low-profile design fits into nearly any athletic shoe, where joints can be set to allow limited side-to-side movement. Your players will perform at the top of their game with unyielding support and total confidence. For ordering information, call toll-free or visit Townsend Design’s Web site.

Circle No. 542 Power-Web International 888-823-0310 www.pwrwebintl.com The Power-Web Combo offers a unique advantage: two resistance levels in one high-quality hand exerciser.

This product can introduce greater flexibility to your athletes’ workouts, and its versatility makes it an excellent value. The Power-Web Combo is the same size and weight as the original Power-Web and features the same top-notch construction and materials.

Four different resistance combinations are available.

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CASE STUDY

Innovative Weight Training Equipment for a New State-of-the-Art Weightroom Winning a championship starts long before hitting the field. It begins before slamming into a practice sled or tackling a dummy. It starts in the weightroom.

Rogers Athletic 3760 W. Ludington Farwell, MI 48622 800-457-5337 Fax: 989-386-0475 freeinfo@rogersathletic.com www.rogersathletic.com TR AINING-CONDITIONING.COM

When Texas’s Gilmer High School built a state-of-the-art fieldhouse and 4,500 square-foot weightroom, the school demanded innovative and superior weight training equipment that would optimize Buckeye pride. Gilmer is a recent 3A football state champion and is focused on building a superior athletic program. Diligent research was conducted to find the best equipment on the market.

In addition to reading pamphlets, Gilmer coaches and administrators were encouraged to personally experience the equipment—a nearby 4A high school in Kilgore, Texas, had recently outfitted its weightroom with the Rogers Athletic Brute Rack System™, and the school allowed Gilmer personnel to experience Rogers’ revolutionary equipment for themselves.

to give athletes a better workout for better results.

“I wanted to buy the best product on the market, and we did. I spent hours researching the racks, and I don’t think there is a better product on the market,” says Gilmer Head Football Coach Kurt Traylor.

The Gilmer High School weightroom is now equipped with innovative and superior weight training equipment that strengthens athletes’ bodies while it strengthens their school pride.

Rogers Athletic’s Brute Rack Systems and exclusive Monster Arms™ not only provide innovative features for more efficient workouts, but can also work more athletes in less time with less equipment. Gilmer purchased 10 Loaded Brute Dual Racks equipped with elite Lock-n-Load Hooks™, chinup bars with dip stations, and the revolutionary Docking Synchro Bench™

It is essential for a weightroom to have components for training male and female athletes from all different sports. With an unrestricted range of motion, the Brute Rack’s Monster Arms can help all athletes develop specific muscle groups utilized in their sport. Monster Arms allow players to develop both power and skill using freeweights, with the added safety of predetermined start and stop points.

Rogers Athletic Monster Incline Arms™ allow multiple multi-joint explosion movements to develop vigorous power in athletes’ legs, hips, chest, shoulders, and arms. Additionally, Monster Arms help free up floor space—in fact, Kilgore High School Coach Mike Vallery says: “With Monster Arms we are able to do more exercises per square foot in the weightroom, thus reducing the need for extra machines.”

Although the primary purpose of the weightroom is to improve athletic performance, it is also a place to increase school spirit. It was essential for Gilmer’s weightroom to reflect and optimize Buckeye pride. Thus, the Brute Rack frames, hardwood platforms, and Docking Synchro benches are all embellished with the school’s signature vibrant orange.

For more than 35 years, Rogers Athletic has manufactured high-quality, innovative products for developing football champions. Now, the same principles of innovation, quality, and skill development can be found in the company’s weight training equipment—after all, success means having an edge both on and off the field. Long before the game begins, champions are made.

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KNEE PRODUCTS Cho-Pat 800-221-1601 www.cho-pat.com

Kneebourne Therapeutic 866-756-3706 www.eliteseat.com

Swede-O, Inc. 800-525-9339 www.swedeo.com

Knees take a beating. Cho-Pat’s patented Dual Action Knee Strap provides an extra dimension of relief for painful and weakened knees. First, it applies pressure on the tendon below the knee to reduce patellar subluxation and improve patellar tracking and elevation. Then, by adding pressure on the tendon above the knee, the strap further strengthens and provides an additional level of support and stability for the joint. The Dual Action Knee Strap allows full mobility.

Circle No. 544

The Elite Seat by Kneebourne Therapeutic is a portable knee-extension device designed for non-operative treatments of degenerative knee conditions. By evenly distributing force across the leg, the Elite Seat provides effective full-knee hyperextension and reduces pain in bent knees caused by any of these conditions: acute ACL injury; inadequate post-operative rehabilitation after ACL reconstruction; total-knee arthroplasty; arthrofibrosis; deconditioned knee with a flexion contracture; and arthritis.

Circle No. 545

The new Thermoskin Flexion/ Extension Knee Brace has deluxe range of motion hinges that provide exceptional support and stability. The brace is anatomically designed to prevent secondary injuries such as rotary instability, which can hamper recovery and cause additional deficiencies. The deluxe hinges are adjustable (15 increments) for both flexion and extension, offering a broad and selective range of settings during treatment. This brace is available in sizes up to 5XL. Contact Swede-O to learn more.

Circle No. 546

Higher! Faster! Stronger!

High-level resistance training products with the safety and reliability pro athletes demand!

Townsend Design 800-840-2722 www.townsenddesign.com Townsend Design’s RebelPro functional knee brace provides exceptional protection and stabilization for injured athletes.

Patented hinge and anti-migration technology optimizes functional control and promotes user compliance. This technology ensures that the brace will maintain total contact with the leg throughout the range of motion with guaranteed suspension. Lightweight, very durable, and with a low profile, the RebelPro can be ordered custom, “customized,” or in prefabricated sizes.

For ordering information, call toll-free or visit Townsend Design’s Web site.

Circle No. 547

Check out TurfCordz are distributed by M-F Athletic Company

800-556-7464 • www.performbetter.com

www.AthleticBid.com to contact these companies.

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PILATES EQUIPMENT Balanced Body Pilates 877-PILATES www.pilates.com

OPTP 800-367-7393 www.optp.com/ad

The new Allegro Sport Reformer from Balanced Body is a simpler version of the company’s Allegro System, a leading choice of fitness professionals worldwide. The Allegro Sport Reformer is lightweight, affordable, and easy to store, offering maximum benefit with minimum investment. Its strong frame weighs just 82 pounds (88 pounds including the legs), and the unit can be stored vertically by one person or easily stacked up to six high. Call Balanced Body today and ask about training and equipment packages.

Circle No. 548

OPTP has teamed up with Stott Pilates to offer the At Home SPX Reformer. A professional favorite, this product offers safety, durability, and versatility, making it suitable for everyone from rehab patients to pro athletes. The At Home SPX Reformer promotes balance, strength, flexibility, eccentric and concentric muscle contraction, musculoskeletal conditioning, core conditioning, and peripheral mobility.

Call OPTP today or go online for more information.

Circle No. 550

Balanced Body’s Clinical Reformer is a leader in the Pilates industry for facilitating safe, effective rehabilitation. It accommodates patients of virtually any height, including children. The Infinity Footbar adjusts vertically and travels the entire length of the machine for maximum treatment possibilities. Add the optional Half Trapeze and mats (shown) for even greater versatility. The Clinical Reformer is a top choice of hospitals, rehab centers, and private practitioners worldwide. Call Balanced Body for a catalog and for information on Pilates certification for rehabilitation.

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Pilates For Rehab: A Guidebook to Integrating Pilates in Patient Care is an OPTP exclusive. This clear guidebook for incorporating Pilates into a rehab program describes exercises with foam rollers, Swiss balls, and exercise bands, and accompanies the techniques with clear photographs. Case studies, references, and resources are included throughout the book. Helpful illustrations and photos highlight the targeted muscle groups, making this a valuable tool.

Circle No. 551 Power Systems 800-321-6975 www.power-systems.com Tension and stress are successfully released from muscles and interconnective tissue with the Power Systems Premium EVA Foam Roller. This roller represents the next generation of conditioning, massage therapy, and rehabilitation equipment. Made of highdensity, heat-sealed, closed-cell foam, it will not absorb moisture or trap

odors and bacteria. The unique characteristics of the EVA material prevents the roller from matting down, getting lumpy, or losing its shape. It will meet and exceed the demands placed on it during training. Enhance balance training, core conditioning, and Pilates with the aid of the Premium EVA Foam Roller. It is available in four sizes: 6” x 12”, 6” x 36”, and round rollers 12 inches and 36 inches long.

Circle No. 552 Stott Pilates 800-910-0001 www.stottpilates.com The V2 Max is a professional reformer outfitted with a vertical frame. It offers unparalleled versatility when space is limited, allowing users to do hundreds of exercises from the mat, reformer, and Cadillac repertoires.

The V2 Max accommodates users of many different heights, body sizes, and physical conditions. It features a patented whisper-smooth rolling mechanism to ensure precise and safe operation.

Circle No. 553 Designed with small spaces in mind, the Spring Wall from Stott Pilates is a wall-mountable spring board that provides unparalleled versatility when space is at a premium.

By facilitating seated, standing, or sidelying exercises, it offers the Cadillac Wall Unit’s extensive exercise roster without the need for a lot of square footage.

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FOOTBALL EQUIPMENT The Tug 405-474-7777 www.thetug.net The Tug is the ultimate competitive tool—it tests the heart. The Tug also fosters toughness. It’s a variableweight strength and conditioning apparatus made of a rubber-like resin with the capacity to hold up to twenty gallons of water. The Tug’s shape and flexibility have significantly reduced injuries associated with stick wrestling, towel wrestling, and tire tugging competitions. The construction of the Tug allows for separation between combatants and introduces an element of weight to the equation by simply adding water. You can tug it, flip it, drag it, hoist it, curl it, or row it.

It’s versatile and has a variable weight, so use your imagination.

Circle No. 555 Contemporary Design Co. 800-334-5633 www.shuttlesystems.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 horizontal-rebound 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. 556 HQ, Inc. 941-721-7588 www.hqinc.net Research indicates that external methods of monitoring core temperature for signs of heat stroke are not always valid during intense exercise. The CorTemp™ system— featuring the CorTemp ingestible temperature pill and data monitor— 68

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provides an easy, affordable approach to assessing elevated core temperature on the field. It can also be used to monitor the effectiveness of cooling methods on the sidelines. CorTemp is FDA-cleared and used by professional and collegiate teams nationwide.

Circle No. 557 Sports medicine professionals can now wirelessly monitor core body temperatures in real time from the sidelines during practices and games.

The CorTemp™ PDA radio frequency monitoring system from HQ receives data transmitted via radio frequency from multiple CorTemp data recorders worn by athletes or operated by medical staff members on the field. The CorTrack™ PDA software features built-in high temperature alarms, trending, and data for each athlete, allowing the medical staff to focus on assessing elevated core temperature on the field and evaluating the effectiveness of cooling methods on the sidelines. This system is used by professional and collegiate teams.

Circle No. 558 Keiser Corporation 800-888-7009 www.keiser.com The Keiser Air300 Runner is a unique and innovative product designed for the athletic performance market. The Runner has been an integral part of training numerous athletes, allowing them to train the lower body for power by using the components of speed and resistance.

Developed specifically for sports teams to improve acceleration and explosive power, the Runner will improve the power and performance of any individual looking for a competitive edge.

Circle No. 559 Kytec 800-732-4883 www.kytec.us Kytec manufactures and distributes the Power Fitness Chute, invented by Ky Michaelson. It has an innovative means of adjusting the resistance—you slide

the patented cord lock up the shroud lines to change the shape of the chute.

Another innovative feature is the parabolic cup canopy, which gives the chute instant life and stability.

Also available from Kytec is the Super Power Sled, an innovative stainless steel sled that’s excellent for developing sprinting strength, speed, and correct arm swing. Learn more about these products at the company’s Web site.

Circle No. 560 Perform Better 800-556-7464 www.performbetter.com The all-purpose York Self-Standing Half Rack is designed to accommodate a variety of exercises and is ideal for football conditioning. It includes weight storage racks, safety spot arms, stainless steel hook plates, a combo grip pullup bar, bar storage, and a bench anchor. Made with 3” x 3” 11-gauge steel for durability and strength, this rack can be seen in greater detail in the 2007 Perform Better catalog. Call today or go online to request your free copy.

Circle No. 561 NASM 800-460-6276 www.nasm.org With the NASM live workshop OPT for Performance Enhancement, you can get ahead of the game and experience two days of hands-on performance assessment and exercise techniques. Practice speed, agility, and quickness, and design sport-specific programs.

Several dates and locations are available in 2007: New York, N.Y., May 18-19; Chicago, Ill., July 20-21; Calabasas, Calif., Sept. 20-21; and San Francisco, Calif., Nov. 9-10. You can earn 1.6 NASM CEUs for only $199.

Call NASM or go online to register.

Circle No. 562

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FOOTBALL EQUIPMENT NK Sports Group 800-763-2852 www.nebula-fitness.com

product is QS-1004. To order, call the NSCA’s product department.

Circle No. 565

Nebula Fitness has been a leader in innovative freeweight design for the past 15 years. The 6000-AI is a topquality leg press. In fact, it’s 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’s to be loaded.

This workhorse can give your program the edge it needs.

Circle No. 563

Power Lift 800-872-1543 www.power-lift.com

NSCA 800-815-6826 www.nsca-lift.org The Training for Football video from the National Strength and Conditioning Association presents a detailed sequence of exercises and drills for teaching the clean, jerk, and snatch. It features step-wise progressions that give coaches the capacity to train athletes of varying ability levels. Key points for ensuring proper execution of the exercises are demonstrated, allowing coaches to confidently incorporate these explosive exercises into their training programs. The item number for this video is V-SS-0030.

Circle No. 564 The NSCA Quick Series Guide to Strength and Conditioning for Football is a handheld guide with 24 laminated pages that teach the fundamentals of proper strength training and conditioning for football players. It includes sections on how to train safely; how to design your own program; flexibility exercises; power exercises; abdominal training; cardiovascular training; and sample programs. The item number for this TR AINING-CONDITIONING.COM

Power Lift’s 6 Post Modular Power Rack is a unique lifting rack that provides enough space for three lifters to perform upper-body, lower-body, and Olympic lifts at the same time. The design allows ample spotting space for all three lifting stations. Standard features include two pairs of Rhino Hook bar catches, one dual-grip chin-up handle, two pairs of safety spot bars, weight storage, and bumper plate storage. Optional attachments include Lever Action benches, Olympic lifting platforms, rack dip attachments, technique trays, rotating chin-up handles, and rack step-up platforms. Unique vibration-dampening mounts are placed between the racks to reduce vibration from one rack to the next.

Circle No. 566 The Performance Training Station is the latest rack and platform design to be offered by Power Lift. It features a ninefoot power rack, a multi-angle dumbbell bench, an Olympic lifting platform with extension, and a 10foot, 600-pound adjustable cable column.

Standard features of the Performance Training Station include weight storage, band attachments, rotating chinup handles, cable column attachment storage, dual vertical bar storage, Rhino Hook bar catches, safety spot bars, and a rack dip attachment.

Circle No. 567 Power Systems 800-321-6975 www.power-systems.com Faster feet and improved reaction time are just some of the benefits your athletes will acquire from the new Power Systems Outdoor Agility Poles. These in-ground poles prompt athletes to make quick, deliberate cuts

while maintaining an athletic position.

They also eliminate running shortcuts.

Specifically designed for outdoor drills, this set of six poles features six-inch stakes that are driven into the ground to hold the poles securely in place, and a recoil spring that returns the poles to an upright position after contact. The poles are 66 inches high and can be separated into two pieces for easy transportation in the accompanying carrying bag.

Circle No. 568 Rogers Athletic Co. 800-457-5337 www.rogersathletic.com The PowerBlast from Rogers Athletic helps athletes develop better skills by learning to keep their feet apart, head up, eyes open, and shoulders low. Running backs can work on pumping the legs, covering the ball, and making a second effort. Instill confidence and aggressiveness in your players this season with the PowerBlast.

Circle No. 569 Hothead Sports, LLC 770-692-5280 www.hotheadsports.com The Heat Observation Technology™ (H.O.T.) system from Hothead Sports™ is a new early-detection technology that allows coaches and athletic trainers to monitor all players’ temperatures and prevent heat-related illness. The shockresistant heat sensor embedded in each player’s helmet detects above-normal body temperature readings from anywhere on the playing field. Thermal alert signals are relayed to a coach or athletic trainer’s PDA in time to prevent deadly heat stoke or other associated heat illness. The PDA includes a customizable database with player information—emergency contact info, temperature readings, vital medical information, historical data, and more.

Available in the summer of 2007.

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FOOTBALL EQUIPMENT Samson Weight Training Equipment 800-472-6766 www.samsonequipment.com The Samson Combo/Decline Bench is a comprehensive utility bench that lets you perform bench press, incline, military, decline, and even sit-ups.

It’s constructed of 2 1/2” x 2 1/2” x .188 square steel tubing, and the cushions feature 12# density neoprene with heavy 40-ounce expanded vinyl.

Wheels on the framework make it easy to move, and all flat surface welds are ground and polished to a smooth finish. A state-of-the-art powder-coat finish is baked on.

Circle No. 571 The new Samson Rubber Platform with Custom Logo is yet another way Samson Equipment proves itself to be a leader in heavy-duty custom weight training equipment.

This new platform features a custom color logo, is available in a variety of sizes, and can be added to any of Samson Equipment’s power rack systems.

The platform requires less maintenance than a typical wood platform, so it lasts longer while providing a sharp logo image that has to be seen to be believed. Check out Samson Equipment’s Web site for examples, or call the company to learn more.

Circle No. 572 TuffStuff Fitness Equipment 800-961-9377 www.tuffstuff.net The XXL-930 power rack, recognized by strength and conditioning coaches worldwide, is ideal for both novice and elite training programs. Its modular design allows customization for specific training regimens and space requirements. The rack features a frame made of 3” x 3” commercial steel, stainless steel Olympic plate holders and bar catches (standard), and an adjustable highimpact safety bar 70

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spotter. Multiple chin-up bar options and technique trays are available.

Circle No. 573

Wenger Corp.

800-493-6437 www.wengercorp.com

The XXL-950 Olympic power rack and platform system by TuffStuff Fitness Equipment is built for heavy daily use in any environment.

It features a 6’ x 8’ triple-layer premium plywood base with a final top layer of 3/4-inch clear-coated hardwood with a 3/4-inch protective high-traction rubber mat. The retainer frame is made of solid three-inch powder coated 12-gauge steel. Stainless steel Olympic plate holders and bar catches are standard.

Circle No. 574

The dual-purpose GearBoss Transport Cart from Wenger Corp. quickly transforms into a sturdy multi-purpose table (for sideline use, use as a trainer’s table, etc.) when it’s not carrying gear.

As a cart, it’s ideal for moving up to 1,000 pounds of athletic gear around a facility, out to the field, or on the road. It can be pulled manually or towed. The cart’s end braces rotate to function as table legs, or fold flat for storage and transport.

Circle No. 577

Genetic Potential 800-699-5867 www.vertimax.com A new low-load, velocity-specific training program is now available for the ultimate in force development. The VertiMax PLUS series is a revolutionary advancement in functional, sportspecific, total-body training. It’s unique because it is capable of applying multiple loads at multiple body locations, including the ankles, knees, hips, shoulders, and arms, while the athlete is performing explosive lower- and/or upperbody training. The VertiMax PLUS series is strongly endorsed by many NFL, NBA, and NCAA Division I head coaches.

Visit VertiMax’s Web site for more details and customer testimonials.

Circle No. 575 The new VertiMax V6 is a revolutionary advancement in functional, sport-specific, total-body training. It is capable of applying asynchronous loading to the arms and shoulders while athletes perform explosive lower-body training.

The V6 is strongly endorsed by many NFL, NBA, and NCAA Division I head coaches. Visit VertiMax’s Web site for more details and to read testimonials from satisfied customers.

Circle No. 576

Xvest 800-697-5658 www.thexvest.com Adjustable TurboBells are a new product from the maker of Xvest. They replace a room full of dumbbells and are engineered so the weights can be adjusted from five pounds to 60 pounds in just seconds, giving athletes complete control of their workout. The economical Xvest TurboBells have large easy-grip rubberized handles and come with a specially designed stand.

The manufacturer is offering them at an introductory price of $349, plus free shipping—saving you more than $270.

Circle No. 578 “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. 579 TR AINING-CONDITIONING.COM

COMPANY Q&A

Q&A with OPTP’s Joey Hall Joey Hall is the Advertising Coordinator at OPTP. As a member of the company’s New Product Review Board, she takes part in evaluating new products and resources to ensure that they meet OPTP’s quality standards.

Can you tell our readers a little bit about OPTP?

What sort of equipment is needed for Pilates exercises?

Sure. For more than 30 years, OPTP has been supplying the health and fitness industries with the highest quality products and resources. OPTP works closely with industry experts to ensure that we’re providing the latest tools and knowledge to help keep today’s health and fitness professionals successful and competitive.

There are all different types of Pilates exercises, many of which are simply performed on a mat. Pilates mat exercises incorporate many of OPTP’s well-known fitness products, including the Pro-Roller and Pro-Roller Soft, resistance bands and tubing, Gymnic exercise balls, the Pilates Magic Circle, the Soft Gym OverBall, and the Core Challenge Roller. Some Pilates exercises are done using the reformer. This is a larger piece of equipment that can be used for a variety of exercises.

Usually the work done on a reformer is more advanced and involves more motion than mat exercises. OPTP carries the Stott Pilates At Home SPX Reformer because it is a high-quality product that’s easy to store when it’s not being used.

What is the latest industry trend you’re seeing?

Pilates. Recently, it seems as though Pilates is everywhere you look—and with good reason. The foundational principles of Pilates include concentration, control, breathing, flow, centering, and precision, making it popular across all facets of the industry. It’s a trend that just keeps growing and growing.

What kinds of people do Pilates?

OPTP 3800 Annapolis Ln., Ste. 165 Minneapolis, MN 55447 800-367-7393 customerservice@optp.com www.optp.com TR AINING-CONDITIONING.COM

Everyone. Pilates originated during World War I as a rehabilitation method for injured soldiers, and over the years rehab professionals all over the world have incorporated Pilates exercises into their treatment programs.

Practicing Pilates increases balance, stabilizes the core, strengthens the mind-body connection, and encourages proper breathing techniques. For these reasons, Pilates is now being used by everyone from seniors to elite athletes. Whether they’re dancers, football players, or golfers, people from every walk of life are discovering the benefits of Pilates.

It sounds like there are a lot of options with Pilates. How does a person know where to start?

The versatility of Pilates is one reason it’s so popular. No matter what the situation or skill level, OPTP carries many great Pilates resources. We offer books and DVDs by trusted experts, so the information you’re receiving will help you to make good Pilates exercise choices. Some titles I recommend are: Pilates for Rehab, The Intrinsic Core, The Pilates Body Challenge, Ellie Herman’s Pilates Props Workbook, The Golfer’s Guide to Pilates, and the Stott Pilates Reformer Pro Series DVDs. OPTP has also published several informative newsletters that are available on our Web site, and our helpful customer service department is always available to answer any questions.

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Alcan Airex AG (Balance-pads) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Alcan Airex AG (mats) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

American Dairy Brands (Sport Shake) . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Aquatics by Sprint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Avazzia Med-Sport (biofeedback) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Avazzia Med-Sport (M.E.A.D.) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Balanced Body (Allegro Reformer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Balanced Body (Clinical Reformer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Biofreeze/Performance Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Cera Products (CeraSport) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Creative Health Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

CytoSport (Cytomax) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

CytoSport (Muscle Milk). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

CytoSport (product launch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

DM Systems (AnkleTough) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

DM Systems (Cadlow) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . efi Sports Medicine (PlyoRebounder). . . . . . . . . . . . . . . . . . . . . . . . . . . . . efi Sports Medicine (PowerTower) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Empi (Select TENS) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Empi (300PV) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Fastec Imaging . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

G&W Heel Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Gatorade (Endurance Formula) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Gatorade (Nutrition Shake) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Gebauer (Instant Ice) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Gebauer (Spray and Stretch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Hothead Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

HQ (CorTemp PDA) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

HQ (CorTemp system) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

IOMED (Hybresis System) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

IOMED (Infusion 80) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

IOMED (product launch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Keiser (Air300 Runner) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Keiser (Infinity Series) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Kneebourne Therapeutic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Kytec Athletic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Magister (Eggsercizer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Magister (REP Bands) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

NASM (Corrective Exercise-Shoulder) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

NASM (Performance Enhancement) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

NK Sports Group . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

T&C APRIL 2007

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

NSCA (Training for Football) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Oakworks (PowerLine treatment tables) . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Oakworks (Prone Pillow) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

ONS (Optimal Nutrition Systems) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

OPTP (Pilates For Rehab Guidebook) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

OPTP (SPX Reformer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Perform Better (Functional Movement Test) . . . . . . . . . . . . . . . . . . . . . . . . .

Perform Better (Half Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Power Lift (6 Post Modular Power Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Power Lift (Performance Training Station) . . . . . . . . . . . . . . . . . . . . . . . . . . .

Power Systems (EVA Foam Roller). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Power Systems (Outdoor Agility Poles) . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Power-Web . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Prossage Heat/Performance Health . . . . . . . . . . . . . . . . . . . . . . . . . . .

PROTEAM by Hausmann (model A9068) . . . . . . . . . . . . . . . . . . . . . . . . .

PROTEAM by Hausmann (Whirlpool Table) . . . . . . . . . . . . . . . . . . . . . . .

Rogers Athletic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Samson (Combo/Decline Bench). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Samson (Platform with Logo) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Save-A-Tooth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Shuttle Systems (Balance) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Shuttle Systems (Shuttle MVP) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Stott Pilates (Spring Wall) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Stott Pilates (V2 Max) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Swede-O (Knee Brace) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Swede-O (Thermoskin) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

The Tug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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

Townsend Design (RebelPro) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

TuffStuff (XXL-930 power rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

TuffStuff (XXL-950 power rack/platform) . . . . . . . . . . . . . . . . . . . . . . . . . . . .

VertiMax (PLUS series) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

VertiMax (V6) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Wenger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Wobenzym N (Seven) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Wobenzym N (Tablets) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Xvest (Don Chu) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Xvest (product launch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Xvest (TurboBells) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

69 69 63 63 63 58 67 67 63 68 69 69 67 69 64 64 64 64 69 70 70 73 60 68 67 67 66 64 68 64 66 70 70 70 70 70 58 58 70 57 70

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MORE PRODUCTS G&W Heel Lift, Inc. 800-235-4387 www.gwheellift.com

Save-A-Tooth 888-788-6684 www.Save-A-Tooth.com

Creative Health Products, Inc. 800-742-4478 www.chponline.com

G&W heel lifts are used for a wide variety of therapeutic applications, such as leg length differences or “short leg syndrome,” Achilles tendon pain, assistive gait training during post-stroke rehab, prosthetic adjustment and alignment, stabilizing corrections of lumbar subluxations, lowerback pain, and pelvic instability.

The company’s cork heel lifts are comfortable, lightweight, durable, and suitable for use in any type of footwear.

The edges are beveled to prevent the lift from curling in closed-heel shoes, and the front of the lift is tapered to make a smooth transition into the heel of any type of shoe.

Circle No. 580

Every year, 800,000 teeth are knocked out during sports and only 10 percent of athletes consistently wear mouthguards. Knocked-out teeth begin to die within 15 minutes. Save-A-Tooth can preserve and nourish knocked-out teeth for up to 24 hours. Save-A-Tooth is a scientifically proven system with a cellpreserving solution and a suspension basket that protects and saves tooth root cells. Protect your athletes by keeping a Save-A-Tooth on hand.

Information about knocked-out teeth and Save-A-Tooth can be obtained at the Save-A-Tooth Web site or by calling the company.

Circle No. 581

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 & finger exercisers, heating pads, and more.

Circle No. 582

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A proud member of the Pennsylvania State System of Higher Education.

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T&C APRIL 2007 73 1/12/07 3:23:06 PM

STAY CONNECTED, STAY CURRENT...DAILY DAILY Training & Conditioning has developed an innovative Web site to keep you in touch with issues facing sports medicine and ďŹ tness professionals

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News items on injury treatment and strength/conditioning, updated daily

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Bonus editorial not found in the pages of Training & Conditioning

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Downloadable MRSA educational posters

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Archives of articles from past issues

TRAINING-CONDITIONING.COM

TESTIMONIAL

CallingHere Cards is what these companies are most known for...

A leading manufacturer of innovative pain-reducing sports medicine products. www.cho-pat.com

World-class manufacturer of adjustable, portable taping and treatment tables. www.oakworkspt.com

The Citadel Uses Hibiclens to Help Stop the Spread of MRSA Here’s what Craig Clark, Assistant Director of Sports Medicine at the Citadel, says about Hibiclens: “Hibiclens is entrenched within the Citadel’s sports medicine department, just like the institution itself is deeply rooted within the rich military college tradition.

Equipment for training without straining. www.shuttlesystems.com

Supplier of quality tools and resources for more than 30 years. www.optp.com/ad

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Protecting America’s finest athletes since 1992. www.gear2000.com

Supplier of functional exercise equipment for rehabilitation and athletic training. www.totalgym.com

Antimicrobial, antiseptic skin cleanser—part of an effective defense against MRSA. www.hibigeebies.com

WerkSan has a strong worldwide reputation for high-quality weightlifting equipment. www.werksanusa.com

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“Our department has been successfully using Hibiclens for more than 10 years to decrease healing time for wounds, lessen the severity of infections, and help prevent the spread of germs such as those associated with MRSA and other staph infections.

In fact, we’ve found that Hibiclens helps prevent MRSA infections from becoming severe, especially if the infections are caught in the early stages.

“The different Hibiclens products help promote habitual use among our staff and our athletes—the wall-mounted dispensers provide easy access within our facilities, the four-ounce bottles are perfect when we’re on the road, and the individual packets allow cadets to carry the cleanser back to their barracks.

“We’ve made Hibiclens part of our regular wound treatment program, using it for everything from abscesses to ingrown toenails. Our department also uses Hibiclens as a regular hand wash instead of soap and water, and I can safely say we have not had a single staff member contract MRSA to date.”

Molnlycke Health Care 5550 Peachtree Pkwy., Ste. 500 Norcross, GA 30092 800-805-0585 www.hibigeebies.com T&C APRIL 2007

75

CEU QUIZ

T&C April 2007 Volume XVII, No. 3

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz and mailing it 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 May 30, 2007 to the following address: MAG, Inc., ATTN: T&C 17.3 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 June 15, 2007.

Comeback Athlete (pages 4-10) Objective: Hear the comeback story of a Duke University women’s soccer player after a benign tumor was found to be pressing on a nerve in her inner ear.

1. What is the vestibulocochlear nerve responsible for? a) Smell and touch. b) Hearing and balance. c) Sight and balance. d) Depth perception.

A Tale of Two Sides (pages 15-19) Objective: Learn what lateral dominance is and how you can help athletes improve their performance and reduce overuse injury risk by addressing the issue.

2. What is lateral dominance? a) The ability to laterally shift to one side better than the other. b) Having more strength in the lateral musculature (such as the hip abductors, shoulder abductors) over the stabilizing musculature. c) The preference for one extremity or a half of the body over another. d) A concept of peripheral vision strength.

3. Addressing lateral dominance is important because: a) Lateral dominance may limit performance and/or lead to overuse problems. b) Lateral dominance may impact the strength of an athlete’s throw or kick. c) Lateral dominance may decrease the accuracy of an athlete’s throw or kick. d) It improves the left brain/right brain thinking and coordination.

4. Bilateral transfer refers to: a) The ability to use both sides equally. b) Transferring weight from the upper extremity to the contralateral lower extremity. c) The improvement in function of one limb by working the opposite. d) Strengthening both sides with the same movements, at the same time.

5. Research shows that upper extremity preference is permanently established by what age? a) 5-6. b) 6-7. c) 7-8. d) 9-10.

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6. Foot preference appears to be established by what age? a) 5. b) 6. c) 7. d) 9.

7. The ideal period for children to develop bilateral movement is between ages: a) 4-6. b) 6-9. c) 9-11. d) 11-13.

Stretched Back (pages 23-29) Objective: See what one specialist has to say about lumbar hypermobility syndrome in athletes and how he goes about treating it.

8. It has been reported that what fraction of asymptomatic individuals show some degree of disk herniation on an MRI? a) One eighth. b) One fourth. c) One third. d) One half.

9. LH is defined as: a) A loss of stiffness between spinal motion segments. b) An increase in stiffness between spinal segments. c) Pain from repetitive strain. d) Trauma causing inflammation.

10. Gower sign is: a) A rotation of the SI joint. b) Using hands to push up on the thigh to assist with returning to an upright position. c) A rib hump that is seen during trunk flexion. d) A lateral shift in the lumbar spine.

11. What is an instability catch? a) A disk protrusion aggravated with trunk flexion. b) A facet locking during trunk movement. c) Acceleration, deceleration, or trunk deviation during forward or backward bending. d) A restriction of spinal segment movement during trunk flexion.

12. Generalized ligament laxity may be identified using the: a) Beighton Ligamentous Laxity Scale. b) McMurray laxity test. c) Berg Laxity Scale. d) Gander Ligamentous Scale.

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13. There is substantial evidence to support the relationship between atrophy of the _____ and poor functional outcomes after back surgery. a) Transverse abdominus. b) Lumbar Multifidus. c) Quadratus Lumborum. d) Piriformis.

14. This author believes spondylolysis may be caused by what? a) Lumbar hypomobility. b) Lumbar hypermobility. c) Trauma while in a flexed position. d) Overtraining of the Multifidus and Quadratus Lumborum.

15. The greatest EMG activity of the Transversus Abdominis occurs in what position? a) Trunk slightly extended. b) Trunk slightly flexed. c) Pelvis in a neutral position. d) Pelvis stabilized in flexion.

After-Workout Drinks (pages 31-38) Objective: Get the latest information on milk-based shakes and drinks and see how you may incorporate them into your athletes’ training diets.

16. What are the two primary proteins in milk? a) Soy and calcium. b) Whey and casein. c) Whey and glutamine. d) Amino acids and calcium.

17. Glycogen re-synthesis may be enhanced by: a) Consuming carbohydrates and protein in the post-exercise period. b) Consuming carbohydrates before exercise. c) Modifying and adapting overall training. d) Consuming long chain triglycerides.

18. For long or intense workouts, athletes should consume approximately how many gram(s) of carbohydrates per kilogram of body weight as soon as possible post exercise? a) 1. b) 2. c) 3. d) 4.

19. What ratio may be used to calculate carbohydrate and protein post-workout needs? a) 2:1. b) 3:1. c) 4:1. d) 5:1.

20. The American Dietetic Association recommends individuals try to achieve their nutritional goals with: a) Actual food and beverage products. b) Supplements. c) Protein drinks. d) Fruits and vegetables.

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21. Female athletes need at least _____mg of calcium per day. a) 800-1000. b) 900-1000. c) 1000-1200. d) 1200-1500.

22. NCAA guidelines prohibit Division I and II institutions from giving athletes: a) High fructose sports drinks. b) Diet aids. c) Appetite suppressant medications. d) Supplements with more than thirty percent of calories that come from protein.

Out in the Open (pages 41-47) Obective: Know the right steps to take when it comes to handling sexual orientation issues in the athletic training room.

23. What can a certified athletic trainer do to help discriminated student-athletes? a) Serve as a resource. b) Inform the coach and teammates of an athlete’s sexual preference. c) Provide advice, recommendations, and instruct the athlete how to handle situations. d) Be sure the athlete is aware of the coach’s attitude toward gay and lesbian athletes.

24. If your state hasn’t passed anti-discrimination laws related to sexual orientation, then: a) It’s important to know that courts have upheld two federal statutes (the Equal Protection Clause of the Constitution and the Civil Rights Act). b) You need to contact your administrators and begin creating such documents. c) The National Center for Lesbian Rights will support your institution. d) You may create your own in-house policy for your department.

Turning It (pages 49-54) Objective: See how implementing a speed development program focused on turning mechanics helped turn around this school’s football program.

25. The article indicates that during the hypertrophy phase of the resistance program, running is very limited because: a) The focus is on strength, not endurance. b) The athletes spend so much time in the weight room there is little time left for running. c) The likelihood of injury significantly increases during this period. d) The athletes run a large amount during practice and do not need additional running.

Answer sheet is on page 78

T&C APRIL 2007

77

CEU QUIZ

ANSWER FORM

Instructions: Fill in the circle on the answer form below that represents your selection of the best answer for each of the previous questions. Complete the form at the bottom of this page, include a $20 payment to MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 17.3 Quiz, 31 Dutch Mill Road, Ithaca, NY 14850, no later than May 30, 2007. Readers who correctly answer 70 percent of the questions will receive 2.0 BOC Athletic Training and 0.2 NSCA (two hours) CEU’s, and will be notified of their earned credit by mail no later than June 15, 2007.

A

B

C

D

Comeback Athlete

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1.

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A Tale of Two Sides

2.

3.

4.

5.

6.

7.

B

C

D

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After-Workout Drinks

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Out in the Open

Stretched Back

8.

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A

23.

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Turning It

25.

Last Name ____________________________________ First Name _______________________________ MI______ Title ______________________________________________________________________________________________ Mailing Address ____________________________________________________________________________________ City ________________________________________________ State _________ Zip Code _____________________ Daytime Telephone ( _________ ) ________________________________________ E-Mail Address ____________________________________________________________________________________ Payment Information

❏ $20 check or money order (U.S. Funds only) payable to: MAG, Inc. (please note “T&C 17.3 Quiz” on check) ❏ Visa

❏ Mastercard

❏ Discover

❏ American Express

Account Number _______________________________________________ Expiration Date ____________________ Name on Card _____________________________________ Signature ______________________________________

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T&C APRIL 2007

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ADDITIONAL EDUCATIONAL PROGRAMS

EARN BOC CEUs • Complete quizzes found in the NSCA’s Strength & Conditioning Journal • Complete online quizzes at www.nsca-cc.org Toll-free: 888-746-2378 I Online: www.nsca-cc.org E-mail: commission@nsca-cc.org

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1/10/07 3:17:08 PM T&C APRIL 2007

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

Keep your career in motion…

NSCA Educational Events for 2007 • NSCA National Conference and Exhibition • NSCA’s Performance Series Symposia

• Essentials of Weight Training • Periodization & Planning • Functional Performance Training

For dates, locations, and session information call 800-815-6826, or visit www.nsca-lift.org

National Strength and Conditioning Association ECA MIAMI SPORTS TRAINING, FITNESS CONFERENCE, AND TRADE SHOW, NOVEMBER 2007

The Voice of the Doctors who care for the Pros

1-800-ECA-EXPO

The PTP provides resources and services for all sports medicine professionals.

Visit www.proteamphysicians.com

OR REGISTER ONLINE

ECA M IAMI 2007

www.ecaworldfitness.com

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

SPECIALIST IN SPORTS CONDITIONING

ISSA Certification Program • • • •

Be the conditioning coach for your team.

Expand strength & conditioning programs.

Maximize earning potential as a coach.

Learn to enhance athletic performance.

CALL FOR FREE INFO:

1.800.892.4772

www.FitnessEducation.com

International Sports Sciences Association

Ide d[ i]Z a^cZ Zfj^ebZci [dg ndjg Vi]aZi^X igV^c^c\ XVgZZg# • Optimum Performance Training™ method • Performance Enhancement Specialist (PES) certification • OPT™ for Performance Enhancement workshops

Athletic Therapy. Rapid return to work and play.

Athletic Therapists are dedicated to the promotion and delivery of quality care through injury prevention and rehabilitation and emergency services.

In collaboration with other health care professionals, athletic therapists work to create a healthier environment that encompasses the needs of the active community, including the high-performance athlete.

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

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

• Continuing education for NASM, NATA and NSCA • Clinical Applications • Flexibility, core, balance, power, speed and strength training

NATA Bronze Corporate Partner

Call 1-800-460-6276 or visit www.nasm.org.

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TR AINING-CONDITIONING.COM

Townsend Design Bracing Solutions 800.432.3466 www.townsenddesign.com Copyright 2007 Townsend Design

Premier

Air Townsend

Rebel Series

Our #1 selling custom knee brace features a lightweight, solid core carbon graphite shell that is ideal for contact sports and speed positions.

This custom full shell carbon graphite knee brace provides the ultimate protection and support for ligament instabilities and football linemen.

This aircraft aluminum knee brace provides a rigid superstructure that is ideal for recreational and competitive sports, or prophylactic bracing.

Athletes rely on the best equipment to maximize their performance. Townsend Design is all about performance.

Our patented technology for knee, ankle and elbow braces -- and the exclusive fabrication processes we use to make these braces -- gives athletes the functional control and peace of mind to perform at the top of their game. Whether you are bracing an athlete for an existing injury, or trying to prevent an injury from occurring, Townsend’s bracing solutions have been tested in the only labs that count -- on the field, court and rink. We care as much about the stars of tomorrow as we do the hall of fame pros we’ve braced since 1984. If you’ve never put an athlete in a Townsend, call 800.840.2722 and ask about our “first timer” program.

Townsend Elbow

Premier Ankle Brace

Townsend’s custom carbon graphite elbow brace is the best protection available for elbow injuries and instabilities. The perfect solution for football linemen.

This custom ankle brace provides exceptional support and protection for athletes with serious instabilities or chronic ankle injuries.

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® Wobenzym N for the winning edge.™

For the short-term, anti-inflammatory drugs may be fine.

(But, in the long-run, NATURAL is better for your patients and your reputation.)

©2006 Naturally Vitamins, a Marlyn Nutraceuticals, Inc., Company. Wobenzym®N is a registered trademark of Mucos Pharma GmbH, Germany.

To learn more about Wobenzym®N, please visit www.wobenzym.com.

To receive a free sample of Wobenzym®N Crème, please call our customer service representative, Sara @ 1-800-899-4499 ext. 427

Let Wobenzym®N, the clinically validated enzyme formula for sports injuries, work for your patients and your reputation. Its proven, bio-active enzymes get both elite athlete and weekend warrior patients back into action more quickly and safely, with less time on the sidelines due to injury, than ordinary non-steroidal anti-inflammatory drugs (NSAIDs) or corticosteroids. In Germany, Wobenzym®N is the second leading over-the counter brand, next to aspirin.

Used by professional athletes to: • • • •

shorten recovery time* improve joint movements* reduce muscle pain* reduce swelling, immobility and tenderness*

Recently, during the world soccer championship in Germany, several teams used Wobenzym®N for their participating athletes. †

These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

*Wobenzym ®N OTC Pain Relieving Crème: NDC31793-014-60.

Wobenzym ®N Tablets: a dietary supplement.

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