Training & Conditioning 17.9

December 2007 Vol. XVII, No. 9, $7.00

Bridging the Gap Jump Training Female Athlete Triad

Mentoring a new generation of ATCs

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Circle No. 100

December 2007, Vol. XVII, No. 9

CONTENTS

27

21 4

8

Comeback Athlete Brian Butch University of Wisconsin Bulletin Board High school players take HITS …

Prevention program reduces groin injuries … Ice baths fail to deliver … N.J. tries out new preseason practice rules.

Sponsored Pages

12 41

Power Systems

43

Leadership

the Gap 14 Bridging They’re self-confident, full of new ideas, and communicate in a very different style. Working with Generation Y athletic trainers can be a challenge and a boon at the same time.

By Nate Dougherty Optimum Performance

New Heights 21 To Improving an athlete’s jumping ability means taking into consideration speed-to-intensity ratios, inhibitory deceleration, eccentric stretch, and the use of plyometrics. But it starts with the proper foundation of strength.

By Jeff Connors

Gatorade Treating The Athlete Product News

48 52 57 58 59

State of the Industry

50

Advertisers Directory

64

CEU Quiz For NATA and NSCA members

Electrotherapy/Laser Therapy Plyometrics Topical Analgesics

Triple Threat

27 Twenty years ago, no one knew the female athlete triad existed. Ten years ago, we started to understand its significance. Today, new research is bringing it even more into focus.

By Dr. Nancy Williams

More Products Nutrition

Daily Specials

33 Coaches and athletes are realizing that a meal plan is as critical as a game plan. We asked five nutritionists to serve up five different menus for some very specific situations.

Sport Specific

Old Cat, New Tricks

On the cover: University of San Diego Head Athletic Trainer Carolyn Greer works with USD Graduate Assistant Alicia Stark and San Diego State undergraduate student Jen Erhart. Story begins on page 14. Photo by Brock Scott/Scottphoto.net.

TR AINING-CONDITIONING.COM

43 To prepare for his 21st NFL season, Carolina Panthers quarterback Vinny Testaverde added speed and agility training to his workout regimen. Here, his personal trainer explains both how and why.

By Kory Angelin T&C DECEMBER 2007

1

Editorial Board Great Ideas For Training...

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Marjorie Albohm, MS, ATC/L Director of Sports Medicine and Orthopaedic Research, Orthopaedics Indianapolis

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

Jon Almquist, ATC Specialist, Fairfax County (Va.) Pub. Schools Athletic Training Program

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

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 Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center Cindy Chang, MD Head Team Physician, University of California-Berkeley Dan Cipriani, PhD, PT Assistant Professor Dept. of Exercise and Nutritional Sciences, San Diego State Univ.

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

Dunn, Cook, and Assoc.

Keith D’Amelio, ATC, PES, CSCS Head Strength & Conditioning Coach/ Assistant Athletic Trainer, Toronto Raptors Bernie DePalma, MEd, PT, ATC Head Athl. Trainer/Phys. Therapist, Cornell University Lori Dewald, EdD, ATC, CHES Health Education Program Director, Salisbury University

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Jeff Dilts, Director, Business Development & Marketing, National Academy of Sports Medicine David Ellis, RD, LMNT, CSCS Sports Alliance, Inc.

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

Allan Johnson, MS, MSCC, CSCS Sports Performance Director Velocity Sports Performance Maria Hutsick, MS, ATC/L, CSCS Head Athletic Trainer, Medfield (Mass.) High School

Circulation Staff David Dubin, Director John Callaghan

Christopher Ingersoll, PhD, ATC, FACSM Director, Graduate Programs in Sports Medicine/Athletic Training University of Virginia

Art Direction Message Brand Advertising

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

Production Staff Don Andersen, Director Jonni Campbell, Jim Harper, Miles Worthington

Michael Merk, MEd, CSCS Director of Health & Fitness, YMCA of Greater Cleveland

IT Manager Julian Cook

Jenny Moshak, MS, ATC, CSCS Asst. A.D. for Sports Medicine, University of Tennessee

Business Manager Pennie Small Special Projects Dave Wohlhueter

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

Administrative Assistant Sharon Barbell

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

Advertising Materials Coordinator Mike Townsend

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

Marketing Director Sheryl Shaffer

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

Marketing/Sales Assistant Danielle Catalano

Brian Roberts, MS, ATC, Director, Sport Performance & Rehab. Ctr.

Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24

Ellyn Robinson, DPE, CSCS, CPT Assistant Professor, Exercise Science Program, Bridgewater State College

Pat Wertman (607) 257-6970, ext. 21

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

Peter Friesen, ATC, NSCA-CPT, CSCS, CAT, Head Ath. Trainer/ Cond. Coach, Carolina Hurricanes

Ralph Stephens, LMT, NCTMB Sports Massage Therapist, Ralph Stephens Seminars

Vern Gambetta, MA, President, Gambetta Sports Training Systems

Publisher Mark Goldberg

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

Boyd Epley, MEd, CSCS Director of Coaching Performance, National Strength & Conditioning Association

Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine, Virginia Military Institute

December 2007 Vol. XVII, No. 9

Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls Terrence Todd, PhD, Co-Director, Todd-McLean Physical Culture Collection, Dept. of Kinesiology & Health Ed., University of Texas-Austin

T&C editorial/business offices: 31 Dutch Mill Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 info@MomentumMedia.com Training & Conditioning (ISSN 1058-3548) is published monthly except in January and February, May and June, and July and August, which are bimonthly issues, for a total of nine times a year, by MAG, Inc., 31 Dutch Mill Rd., Ithaca, NY 14850. T&C is distributed without charge to qualified professionals involved with competitive athletes. The subscription rate is $24 for one year and $48 for two years in the United States, and $30 for one year and $60 for two years in Canada. The single copy price is $7. Copyright© 2007 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher.

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Circle No. 101

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T&C DECEMBER 2007

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Circle No. 102

Be Strong.™

Comeback

Athlete

Brian Butch University of Wisconsin

BY DENNIS READ

But upon impact, the six-foot-11 forward experienced pain like he had never felt before. He screamed for help when he saw the dislocated elbow that left his right arm in a grossly distorted position.

“I really didn’t know what was going on,” Butch says of the injury, which was witnessed by a packed house at Value City Arena and millions of viewers on CBS, and replayed over and over on ESPN’s Sportscenter. “I knew my elbow wasn’t supposed to be where it was. I was in shock and the first thing I did was yell out Henry’s name because I knew I needed some help.”

“Henry” is Henry Perez-Guerra, LAT, ATC, Assistant Athletic Trainer at Wisconsin. Along with John Wilson, MD, a Sports Medicine Fellow at the school, he reduced the dislocation within minutes. With his elbow back in alignment, Butch, a leading scorer and rebounder for the team, lobbied for a return to the action.

“I thought it was like a dislocated finger where you put it back into place and go play again,” Butch says. “I didn’t know the severity of the injury until they got me into the athletic training room and told me what the outcome would probably be.”

Perez-Guerra explained to Butch that he wouldn’t be playing again that night. And despite a valiant rehab effort over the next three weeks, Butch would not return to the floor that season.

After three months of rehab, however, he was ready to play in July’s tryouts for the United States’ Pan-Am Games team. And he expects to be back to normal for the Badgers this winter, though the rehab will continue through most of the season.

While this was Butch’s first experience with an elbow dislocation, it was not Perez-Guerra’s. He knew that the sooner the dislocation could be reduced, the better, even if that meant performing the procedure on the team’s bench. The longer the elbow remains dislocated, the tougher it is to re4

T&C DECEMBER 2007

AP PHOTOS

As he had done countless times before, University of Wisconsin basketball player Brian Butch put out his right arm as he tumbled to the floor. His legs had been cut out from under him while he crashed the boards for a rebound during a nationally televised showdown between the Badgers and Ohio State University, the two top-ranked teams in the country at the time.

University of Wisconsin Athletic Trainer Henry Perez-Guerra immediately began treating Brian Butch’s dislocated elbow after he came out of the game. duce since swelling and stiffness quickly build up. Plus, a dislocated elbow hurts—a lot.

“Our philosophy here is that if we can reduce it quickly, then sometimes the outcome will be a little bit better,” he says. “Dr. Wilson and I brought him over to the bench and checked for any obvious large fracture. Then we made sure he was neurovascularly intact before we decided to go ahead and reduce him. We felt that from an anatomical perspective everything looked stable—there wasn’t a large fracture and he wasn’t having any numbness or tingling in his hands.”

The two then performed a traction-type reduction. “I pulled up and Dr. Wilson pushed down,” Perez-Guerra says. “And the elbow went right back into place.”

Dennis Read is an Associate Editor at Training & Conditioning.

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

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Athlete

Comeback

■ Brian Butch Men’s Basketball, University of Wisconsin Injury: Dislocated elbow Result: Returned to action during the Pan-Am Games tryouts in July and is expected to be close to normal for the 2007-08 season.

Quote from Athletic Trainer: “There’s always the question of whether you reduce a bad injury like this in front of thousands of people or not,” says Henry Perez-Guerra, LAT, ATC, Assistant Athletic Trainer at the University of Wisconsin. “But at that point, Dr. Wilson and I felt immediate reduction was in Brian’s best interest, so we decided to do it right there on the sideline.”

Perez-Guerra estimates that the entire decision-making process and subsequent reduction took about three minutes.

“There’s always the question of whether you reduce a bad injury like this in front of thousands of people or not,” he says.

“But at that point, Dr. Wilson and I felt immediate reduction was in Brian’s best interest, so we decided to do it right there on the sideline. Trying to get him out of the arena and back into our locker room area would have taken more time, and the longer the arm stays out, the harder it is to get back in.”

After Perez-Guerra and Wilson reduced the dislocation, they moved Butch to the athletic training room to continue the treatment process. Joining the Wisconsin contingent was Ohio State Team Physician Grant Jones, MD, who had also helped treat Butch when he suffered a severe ankle

“I don’t believe there is one standard protocol for a rehab like this. There are basic things you want to accomplish … but I had to really listen to what Brian said about how he was feeling.” sprain while playing in Columbus the year before. “I can’t say enough about the sports medicine staff at Ohio State—their help was an important part of Brian’s treatment and eventual recovery,” Perez-Guerra says. “The Big 10 is kind of like a little medical community—no matter which school is hosting an event, we help each other any way we can.”

Following the game, Butch was able to return to Madison with the rest of the team, and after a CT scan and x-ray confirmed no major complications, the rehab process started.

Although this kind of rehab is often measured in months, Butch desperately wanted to expedite the process with the goal of returning for the Badgers’ postseason run. The Big 10 tournament was slated to begin in about two weeks and the NCAA tournament started the week after that.

6

T&C DECEMBER 2007

“Certainly it’s an important time of the year, and Brian wanted to be out there, but our job is to evaluate his condition and make decisions in his best interest,” Perez-Guerra says.

“Brian is obviously part of that decision-making process, but we knew what he needed medically.

“Post-injury, there was a short period when Brian wore a brace to immobilize the elbow,” Perez-Guerra continues.

“Then we started some gentle range-of-motion work and progressed from there. With an elbow dislocation, we get concerned about losing extension of the joint so we also worked at getting his extension back but without causing any further inflammation. We let Brian’s symptoms dictate the rehab.”

The initial work involving the elbow was passive and later followed by assisted range-of-motion exercises. Before the season ended, the elbow had stabilized enough that he was able to begin strengthening work, mostly using lightweight dumbbells.

“Henry emphasized that even though I wanted to get back quickly, I had to take it slow,” Butch says. “But that’s really the only pace we could have gone at, because the elbow wouldn’t allow my rehab to progress any faster. I’m pretty good at listening to my body and it told me what I could and couldn’t do.”

But Perez-Guerra says Butch also took some convincing at times. “Every athlete wants to get back into action and play,” he says. “Every once in a while I had to remind him that it would take baby steps to get where we wanted to be.

Sometimes, he was frustrated, and as an athletic trainer you have to realize that’s going to happen and be ready to talk him through it.”

Butch was almost able to make it back onto the court in time to rejoin his teammates for their postseason run. Still suffering from occasional pain and stiffness as the NCAA tournament began, Butch was fitted with a brace that limited his elbow extension while still allowing him to shoot. He practiced with the team during the NCAA regionals in Chicago and was medically cleared to play in the second round game TR AINING-CONDITIONING.COM

Athlete

Comeback against UNLV, but watched from the bench as the Badgers lost, 74-68.

Head Coach Bo Ryan said Butch likely would have played in the following round if Wisconsin had advanced. “Boy, he tried. He was working and he was trying to get back in there,” Ryan said in the postgame press conference after the loss to UNLV. “But he got really fatigued at practice yesterday—try sitting out a few weeks and then go play basketball again. If we could have kept this thing going, he’d have had a chance to get back for sure.”

Once the season was over, the rehab focus turned to long-term goals instead of short-term ones. Part of the challenge was working Butch’s elbow hard enough that he regained the strength he needed while not pushing so hard that the elbow hurt.

“With the season ending, we slowed down the process a little bit and let the symptoms guide the rehab,” PerezGuerra says. “There were times when Brian got a little sore as we increased his activities, whether it was in rehab or the weightroom. That’s where I as an athletic trainer needed to step in and say, ‘Hey, we need to back down here a little bit and give this thing a chance to settle down.’

“We have an excellent strength and conditioning coach in Scott Hettenbach, and he was very cooperative,” PerezGuerra continues. “He was more than willing to back Brian down when we needed and he always found ways to keep Brian active in the weightroom even though we had to limit his right arm.”

“Initially, Brian was in a sling and couldn’t run, so to keep his conditioning up we did interval work on the stair climber, exercise bike, and in the pool,” says Hettenbach, CSCS. “By the summer, Brian could do about 90 percent of our regular program, but we didn’t want to irritate the elbow, so we had to stay away from some of the Olympic lifts, especially the hang clean. Instead, we used single-arm snatches, box jumps, and triple extensions.”

Perez-Guerra also counted on a varied approach to help bring Butch back to health. Along with modality treatments to help with pain and swelling, he counted on joint mobilization, rhythmic stabilization, and band work to complement the strength training.

“I don’t believe there is one standard protocol for a rehab like this,” he says. “There are basic things you want to accomplish—like reducing swelling and pain and regaining range of motion—but it’s not like following a cookbook. I had to really listen to what Brian said about how he was feeling.”

Unable to return to the Badgers lineup before the season ended, Butch had a new goal in mind—the Pan-Am Games tryouts in early July. He stayed on campus with the rest of the team over the summer, which allowed him to work out and receive treatments daily. He even began playing pickup games a couple of weeks before the tryouts. Although he was not selected for the Pan-Am team, Butch feels the tryout was a good experience.

“First of all, it’s an honor any time you’re invited to do something like that,” he says. “Then to be able to compete at that level and play the way I did was a big confidence TR AINING-CONDITIONING.COM

booster. “ “Plus after I got back, I was able to concentrate on playing basketball instead of worrying about getting hit or falling to the floor,” he continues. “The longer I played, the more comfortable I felt, and I was able to continue to improve and really forget about my elbow injury.”

The rehab continued throughout the summer and fall.

In addition to the strength work, Perez-Guerra felt it was also important to prepare Butch for the next time he might fall to the floor.

“There were some proprioceptive issues we had to address,” Perez-Guerra says. “If he gets undercut again and has to extend that arm out, we want his muscles ready to fire and protect him, so we made that part of the rehab plan. We did work on uneven surfaces. We had him use a stair climber with his arm and shoulder rather than his feet. We also put him in provocative positions with medicine balls and had him do some rhythmic stabilization exercises.”

Although Butch feels like he’s back to normal, PerezGuerra says there’s still a little work left to be done. “This is something that will take almost a year before it is 100-percent normal,” he says. “The elbow still acts up from time to time, so we have to back down a bit when it does. And though he’s close to his original strength benchmarks, we still want it to get stronger before we say he’s 100 percent. But he’s about

“There were some proprioceptive issues we had to address. If he gets undercut again and has to extend that arm out, we want his muscles ready to fire and protect him, so we made that part of the rehab plan.” as close as he can be, and he’s ready to go.”

Listed as a possible All-America candidate by many publications, Butch is expected to be a big part of a Badgers team seeking its 10th straight NCAA tournament appearance. Although disappointed that he missed out on last year’s postseason run, he says there has been a silver lining behind the pain and frustration the injury produced.

“I don’t want to say it was a good experience getting hurt, but I’ve realized how important all these people are around us players are—people who are sometimes taken for granted,” Butch says. “There were five or six key people involved with helping me, including Henry—who was there for me every single day. I would like to say thank you to everyone who has helped me get through this.” ■

To nominate a comeback athlete, please e-mail us at: rja@MomentumMedia.com.

T&C DECEMBER 2007

7

Sponsored by

Bulletin

Board HITS For High School Their bodies and brains are still developing, but high school football players often take blows to the head just as forceful as those experienced by their college and NFL counterparts.

That finding is the initial piece of data to emerge from the first test of Head Impact Telemetry System (HITS) technology in a high school population.

The HITS technology places accelerometers inside players’ helmets and sends information regarding the magnitude, length, and location of impacts to the head to a laptop computer on the sidelines. The system has been used in several college studies, and that data is shedding light on what kinds of blows produce concussions. This fall, 32 varsity football players at Unity High School in Tolono, Ill., wore helmets equipped with HITS after undergoing baseline neurocognitive testing at the start of the season.

“High school football players represent the largest group of athletes playing the sport—there are 1.2 million of them nationwide—but they’re the group we know the least about,” says Steven Broglio, PhD, ATC, Professor of Kinesiology and Community Health at the University of Illinois and the study’s lead researcher. “They’re also the ones most likely to be affected throughout their lives by blows they take now, so studying them is really important.”

Broglio expects much of the college HITS data to apply to high school players, but he anticipates some differences as well, based on the fact that high school players’ brains are still developing. “We also think smaller players may be more susceptible to head injuries, because they’re going up against much larger players,” he says. “Imagine a 95-pound freshman taking a hit from a 250-pound senior. You don’t see size discrepancies like that at other levels.”

While Broglio anticipated seeing the high school players taking less forceful hits than older players, that’s turned out to be only partially true. “On average, they are taking smaller hits, but we have recorded hits on the same level as what’s been published for college and NFL players,” he says. “Of the data we have so far, the most important thing for high school athletic trainers to know is that these physically immature kids are at times being hit extremely hard.”

What will eventually come from all the HITS data being gathered? For one thing, Broglio believes more teams at all levels may end up using HITS-equipped helmets as the cost of the technology goes down, enabling athletic trainers to better determine whether a concussion has occurred. Changes to traditional helmets are another possibility. “With our data, we might be able to go to manufacturers and say, ‘We need to put more padding here,’” Broglio says. “We might also learn that high school players need a different type of helmet spe8

T&C DECEMBER 2007

cifically designed for the kinds of hits they tend to take.”

Broglio’s research team will publish preliminary data based on the 2007 season and continue the project next season. “We’re hoping to make this a multi-year study,” he says. “Once we gather enough concussion data, we’ll publish something bigger.”

Prevention Program Reduces Groin Injuries Athletes whose sports predispose them to groin injuries may benefit greatly from a training program targeted at injury prevention. In a recent study, professional male soccer players who took part in a stretching and strengthening routine throughout the preseason had 28 percent fewer groin injuries during the season than a control group.

The 315 athletes enrolled in the program performed a 20minute routine consisting of a warmup phase, a dynamic stretching phase, and a pelvic stabilization and strengthening phase. The players did the routine two or three times a week before practices during the preseason. Some voluntarily continued the routine once the season started and others did not, according to principal researcher Michael Gerhardt, MD, Director of the Center for Athletic Hip and Groin Disorders in Santa Monica, Calif., and Team Physician for US Soccer.

Overall, players in the prevention program had 0.44 groin injuries per 1,000 hours of play, while those not in the program had 0.61 injuries per 1,000 hours. “A growing body of research shows that targeted strengthening and stretching programs can reduce the risk of injuries,” Gerhardt says.

The fact that strengthening the groin area can prevent injuries may not be surprising to athletic trainers, but it can get athletes to buy in. “When you tell them there’s strong data showing that a program can prevent them from getting an injury, it becomes an easier sell,” Gerhardt says.

■ Gerhardt has submitted an article on the study to the American Journal of Sports Medicine. The “MLS Groin Injury Prevention Protocol” can be downloaded from our Web site at: www.training-conditioning.com/ pdf/groin_injury.pdf.

Ice Baths Fail To Deliver The idea that soaking in ice-cold water after an intense workout reduces soreness and speeds recovery seems intuitive, and many athletes believe it, but a recent study suggests the practice doesn’t help and may actually backfire. Published in the British Journal of Sports Medicine, the research examined the experiences of 40 untrained volunteers who performed an TR AINING-CONDITIONING.COM

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Circle No. 104

Board

Bulletin

eccentric loading protocol with their non-dominant leg. After the exercise, participants’ legs were immersed in either ice water or tepid water for one minute.

Twenty-four, 48, and 72 hours after the exercise, participants were evaluated for pain and tenderness (using a visual analog scale), swelling (by measuring thigh circumference), and function (using a one-legged hop for distance). Their maximal isometric strength and serum creatine kinase levels were also measured.

When the researchers compared the results to participants’ baseline measurements, they found only one significant difference between the intervention group and the controls: Those who were immersed in the ice baths experienced more pain when going from standing to sitting at 24 hours than those who took the tepid water dip. The authors concluded that ice-water immersion failed to minimize delayed-onset muscle soreness and claim that their study should cause athletes to think twice before using it as a recovery strategy.

■ The study, “Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial,” can be viewed online by visiting: http://bjsm.bmj. com and typing “ice bath” into the keyword search window.

Preseason Rules Get Mixed Reviews New Jersey athletic trainers are applauding new preseason practice guidelines for fall high school sports issued by the New Jersey State Interscholastic Athletic Association’s Medical Advisory Committee. Put into place this past fall, they ask coaches to allow for a three-day acclimatization period, limit practice to five total hours per day (including warmup, stretching, conditioning, and weight training), not practice for more than three hours on consecutive days, and allow at least two hours of recovery time between practices.

Football coaches, however, are not as excited about the protocol. They wonder why all practices are treated the same regardless of weather conditions and worry that decreased opportunities to teach blocking and tackling will leave players at greater risk for injuries during the season. They’re also upset that the guidelines are not rules, leaving some teams to have the opportunity to practice more often than others.

But schools that choose to ignore the guidelines could be putting themselves at risk, Phil Hossler, ATC, Head Athletic Trainer at East Brunswick (N.J.) High School, told the Asbury Park Press. “I think [they] might be wandering down a dangerous road,” Hossler said, “not only for the health of the athletes, but also the fact that there has been a recommendation made and you are ignoring it.” ■

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EQUIPMENT SOLUTIONS

VersaFit Log ®

The VersaFit® Log is intended for dynamic training exercises of varying difficulty. The unique design of these bags develops the grip strength of the user’s hands while simultaneously targeting the muscles of the core, torso, and lower body. These exercises target users of multiple skill levels and can be performed in numerous training environments. The bags are available in 10 lb. to 50lb. sizes. It is recommended that users start with a 10 lb. bag and progress to heavier bags only when deemed proficient by a certified trainer or coach. IF YOU HAVE A HISTORY OF DIMINISHED FUNCTION CONSULT A PHYSICIAN BEFORE TRAINING WITH VERSAFIT® LOG.

WARM-UP Warm up your muscles with at least 10 minutes of movement, such as walking or riding a stationary bike. Follow the warm-up by stretching all your major muscle groups for 20-30 seconds each. Follow the same stretching routine for a cool-down after each workout.

FRONT RAISE STARTING PHASE: Grasp the side handles of the VersaFit Log with the hands.

The feet should be shoulder-width apart with a slight bend in the knees and the torso erect. Keeping the arms extended, position the VersaFit Log directly in front of the abdomen.

ACTION PHASE: Slowly raise the VersaFit Log toward shoulder level. Avoid raising the VersaFit Log above the shoulders to reduce the stress on the shoulders.

Pause briefly and then return the arms to the starting position.

BICEP CURL STARTING PHASE: Grasp the top of the VersaFit Log while standing with the feet shoulder-width apart and a slight bend in the knees. Maintain an upright torso and look straight ahead. Keep the upper arm stationary beside the body.

ACTION PHASE: Curl the arm bringing the VersaFit Log up toward the chest/ shoulder. When the bicep is fully contracted, pause briefly and then extend the arm back to the starting position.

LATERAL RAISE STARTING PHASE: With one hand, grasp the top of the VersaFit Log with the palm facing toward the midline of the body.

ACTION PHASE: Standing erect, slowly raise the arm directly away from you.

Keep the palm facing downward. The elbow should always be level with or above the VersaFit Log to reduce the risk of injuring the shoulder girdle. When the arm is parallel with the ground, pause briefly and then slowly return the arm to its starting position.

UPRIGHT ROW STARTING PHASE: Grasp the top corners of the VersaFit Log with your hands and hold the bag in front of the thighs. Feet should be shoulder-width apart, knees bent. The waist should be bent just enough to keep the torso in an erect position.

ACTION PHASE: Raise the VersaFit Log directly up toward the shoulders, bending the arm at the elbow. Keep the bag close to the body throughout the lift, while keeping the elbows out to the sides of the body. At the top of the lift, the log should be just below the shoulders, 1" to 3" away from the chest. Pause briefly and then return slowly to the starting position.

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LUNGE WITH OVERHEAD PRESS STARTING PHASE: Grasp the sides of the VersaFit Log and position it front of the body at chest height with the elbows bent. Feet should be shoulder-width apart, knees bent.

ACTION PHASE: Perform a traditional walking lunge, stepping out with either the right or left leg. Plant the lead leg and sink the hips directly downward until the knee of the lead leg is bent at a 90-degree angle. Press the bag upward, moving the bag in front of your face and over your head as you lunge forward. Continue to extend the arms until they are almost completely extended; DO NOT LOCK THE ELBOWS. Keep the torso erect throughout the drill by keeping the core muscles tight; that will prevent leaning backward, which can lead to lower back pain. Pause briefly and then slowly lower the bag back to the starting position.

SQUATS STARTING PHASE: Grasp the sides of the VersaFit Log and position it in front of the body at chest height with the elbows slightly bent.

ACTION PHASE: Keeping the bag positioned out in front of the body, perform a squat. Bend at the knees and hips until the thighs are parallel with the floor. Sit back on the heels to keep the knees positioned over the feet to reduce the incidence of lower back and knee discomfort. Pause briefly and then extend the legs to return to the starting position.

WALKING LUNGES WITH TWIST STARTING PHASE: Grasp the sides of the VersaFit Log and hold it in front of the body at waist height. Feet should be shoulder-width apart, knees slightly bent.

ACTION PHASE: Perform a traditional walking lunge stepping out with either the right or left leg. Plant the lead leg and sink the hips directly downward until the knee of the lead leg is bent at a 90-degree angle. Simultaneously while you are lunging, rotate at the waist in the same direction as the lead leg. As you move forward to a standing position, rotate the torso back to the starting position.

Continue to walk and lunge, repeating the exercise with both legs.

Those are just several of the exercises that can be performed using the VersaFit Log. Consult with a certified trainer or coach to design exercises using the VersaFit Log that are specific to your training goals.

TRAINING TIPS Incorporate the VersaFit Log into your resistance training 2 to 3 times per week. Allow 48 to 72 hours of recovery between sessions.

Perform 3 to 4 exercises during each session, with approximately 8 to 15 repetitions per set.

Beginners should start with 1 to 2 sets of each exercise, while more advanced/proficient users should incorporate 3 to 5 sets per workout.

University of San Diego Head Athletic Trainer Carolyn Greer oversees the work of USD Graduate Assistant Alicia Stark and San Diego State undergraduate student Jen Erhart.

BROCK SCOTT/SCOTTPHOTO.NET

LEADERSHIP

Bridging the Gap They’re self-confident, full of new ideas, and communicate in a very different style. Working with Generation Y athletic trainers can be a challenge and a boon at the same time.

BY NATE DOUGHERTY

D

uring a baseball game last year at the University of San Diego, a pitcher took a line drive to the head and collapsed to the ground. A graduate assistant athletic trainer from the pitcher’s school rushed to the mound to evaluate the player, followed by the San Diego athletic training staff. But as the young athletic trainer crouched close to the player’s head to evaluate the injury, she froze.

“The paramedics asked if we were boarding him, and I jumped in and said ‘yes’ while she just let go of the player’s head and backed away,” says Carolyn Greer, MA, ATC, Associate Director of Athletics for Sports Medicine and Head Athletic Trainer at San Diego. “If you had asked this athletic trainer beforehand how to treat that injury, she could have told you down to a ‘T.’ But she just didn’t have the confidence or experience to stay with the player and make the call on her own.”

In Greer’s mind, the story demonstrates one of the defining characteristics of the generation of athletic trainers now entering the workforce. Despite the latest medical advancements being taught in their curriculums, they TR AINING-CONDITIONING.COM

sometimes lack the decision-making experience previous generations gained through internships.

“Part of the difference comes from the NATA’s education reforms that eliminated the internship route to certification and required everyone to be in a curriculum program,” Greer says.

“With that reform, more supervision of athletic training students is required, and they’re not allowed to do a lot of the things my generation once did in internship programs.

“Before the change, athletic training students would travel with teams or run the athletic training room when I was gone,” she continues. “Clinically, they came out of the program more prepared for situations than those graduating from curriculum programs are today.”

But the differences between Generation Y athletic trainers—those in their early- to mid-20s—and their predecessors extend beyond decisions made on the field. It’s a group that’s often more comfortable firing off a text message or an e-mail than having a short face-to-face talk. They tend to have different ideas about what a strong work ethic means, and they are not always comfortable with an authoritarian structure.

However, it’s also a highly educated group adept at finding outside-the-box solutions to workplace problems. Twenty-something athletic trainers are eager to learn and take on new challenges.

Today, working with young athletic trainers means understanding Generation Y and how their ideas and philosophies differ from those of the veterans in the field.

DIFFERENT ATTITUDES Knowing how to best integrate younger workers into the athletic training room starts with understanding the factors that shape their abilities and attitudes.

Gary Wilkerson, EdD, ATC, Professor and Graduate Athletic Training Program Director at the University of Tennessee-Chattanooga, says the differences start with how Generation Y athletic trainers identify themselves.

“I think athletic training has been moving away from alignment with physical education programs in favor of being more aligned with clinical healthcare,” Wilkerson says. “Many older athletic trainers have seen themselves as Nate Dougherty is an Assistant Editor at Training & Conditioning. He can be reached at: nd@MomentumMedia.com.

T&C DECEMBER 2007

15

LEADERSHIP being closer to the coaching staff than the healthcare community, but those graduating now see themselves more as clinicians in a medical field.”

And because they are completing more rigorous educational programs than their predecessors, many of these athletic trainers bring a sense of accom-

making their job something they were proud of.”

In addition, with more opportunities for athletic trainers to move into clinical and industrial settings, students see models of the profession that don’t require the traditional “work whenever it’s necessary” mindset that’s seen in

“The younger generation seems to be much more interested in the here and now, while the older generation has a strong sense of obligation to pay respect to our predecessors who paved the way.” plishment to their first jobs. “The current generation has higher expectations and a sense of being entitled to certain salary levels, levels of respect, and fewer work hours,” Wilkerson says. “I think they expect those things partly because they’ve completed a particular education program. Older generations accepted a greater degree of personal responsibility for gaining respect and

athletics. “Experienced athletic trainers have worked in a culture with the expectation that you work long hours and just accepted that it came with the territory,” Wilkerson says. “But a significant portion of our professional membership now works in physician clinics and corporate and industrial settings where the salaries are better and the hours aren’t as long. Many younger athletic trainers

COMMUNICATION ISSUES

H

ave you ever gotten an e-mail from a staff member working across the room, or a 10-word text message when a short phone call would have been more efficient and effective? Welcome to communication in Generation Y. “My generation learned to communicate by talking face-to-face, but it seems like my younger colleagues often prefer e-mail,” says Gretchen Schlabach, PhD, LAT, ATC, Associate Professor and Director of the Athletic Training Education Program at Northern Illinois University. “They don’t seem to have time for a discussion, even though I find that to be more in-depth. And e-mail is full of the hazards of reading between the lines, which can bring about some dysfunctional relationships.”

She encourages younger athletic trainers to develop their face-to-face communication skills and all the nuances that accompany them. “For example, the body language of younger colleagues can sometimes communicate the wrong message,” Schlabach says. “When they are talking face-to-face, if they have a baseball cap covering their eyes or are looking down at their notes and mumbling their words, it suggests they’re really not interested.”

But Schlabach also feels older athletic trainers need to become more open to the younger generation’s style. “We all need an awareness that we have different communication styles, and we all need to be sensitive to those differences and find a middle ground where everyone can communicate effectively,” she says. “It’s not a matter of right or wrong, just differences. For all of us to be aware of these differences would be helpful in maintaining healthy relationships with each other and with coaches.”

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see that and think, ‘Why should it be any different in the athletic setting?’”

An expanding athletic training field isn’t the only factor contributing to new ideas about work-life balance.

Many educational programs themselves are impressing on aspiring athletic trainers that they can help the profession change.

“In our curriculums, we keep telling the students that they don’t have to do all the extra things and put in the ungodly hours,” says Kent Scriber, EdD, ATC, PT, Professor and Director of the Athletic Training Education Program at Ithaca College. “But at the same time, you have older athletic trainers who did put in those hours and think everyone should learn that way. Sometimes, accepting that there’s been this change in philosophy is difficult.”

Attitudes also tend to differ regarding workplace ethics. “I think earlier generations made much clearer distinctions between right and wrong,” Wilkerson says. “We see things as black and white while younger people see gray areas, and that creates another challenge to us in relating to the younger generation. Sometimes, young people think what the majority says is ethical, rather than understanding an absolute standard.”

One example Wilkerson points to is relationships between athletic trainers and the athletes they serve. “For many years, most institutions have had a clear understanding that romantic relationships between student-athletes and staff are out of bounds,” Wilkerson says.

“We’ve found that many in the younger generation see those rules as being almost laughable, and feel they can have a relationship with anyone they choose.

“They think, ‘If it doesn’t hurt anyone else, why isn’t it okay for me to do it? And if I can’t see tangible evidence of how it’s hurting someone else, then you have no right to impose that rule on me,’” he continues. “There are plenty of examples of how those relationships can get out of hand, like when two athletic trainers have a relationship with the same person, and it causes conflict in the athletic training room. But the head athletic trainer needs to recognize that a young staff member does not easily see the ethical problem.”

More conflict can arise when younger athletic trainers lack the respect for the history of the profession held by older generations, Wilkerson says. “They TR AINING-CONDITIONING.COM

LEADERSHIP seem to be much more interested in the here and now, and history doesn’t have much relevance to them,” he says.

“That becomes a source of conflict because the older generation has a strong sense of obligation to pay respect to our predecessors who paved the way. For example, we place great importance on inducting athletic trainers into our hall of fame. Recognizing those contributions seems to be much more important to the older generation.”

CREATING A NEW ATMOSPHERE So how do you deal with differing attitudes and job perceptions among younger staff members? Wilkerson suggests that head athletic trainers start by revisiting their own expectations and philosophies. “One thing we need to do is honestly re-appraise what is a reasonable expectation of an athletic trainer,” Wilkerson says. “It’s not necessarily going to be the same as what was expected in the past.”

The re-appraisal should include a fresh look at the style you use as a supervisor. Mike Poskey, Vice President of the Dallas-based human resourc-

es consulting firm ZeroRisk HR, Inc., explains that younger workers seek a more equal footing with their mentors, and want their ideas heard. “The younger generation is interested in having a coach or a mentor, but not necessarily a micro-manager,” Poskey says.

“They want to be able to give their in-

to-equal relationship.

“They’re experiencing a more collaborative experience as students and are much more oriented toward independent self-learning that is guided rather than imposed on them,” he continues.

“When they enter the workforce, they expect that environment to continue.”

“We’ve seen a gradual shift in the way athletic trainers view their mentors, whether it’s a teacher or a head athletic trainer. I think they’re much less inclined to accept an authoritative relationship.” put. They may have other ideas on how to do something and believe they can get the same result more efficiently.”

Wilkerson agrees. “We’ve seen a gradual shift in the way athletic trainers view their mentors, whether it’s a teacher or a head athletic trainer,” he says. “I think they’re much less inclined to accept an authoritative relationship. Some of them expect you to be their friend and call you on a firstname basis, having more of an equal-

Wilkerson says this kind of collaborative atmosphere can be created by simply opening the doors of the treatment room to let younger athletic trainers follow the diagnosis and rehab processes. “Head athletic trainers have to be comfortable allowing younger athletic trainers to see everything that’s going on,” he says. “There’s a strong tendency for many older athletic trainers to just do what needs to be done instead of taking the extra time required to let the

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LEADERSHIP tique them, it still needs to be a positive thing. You should let them know what their good attributes are—that maybe they’re an outgoing person and the athletes love them, and you’re not trying to change that.”

Then you need to thoroughly explain the why behind the problem. “When the trouble is with their work ethic or demeanor, you have to remind them what your philosophy is and what changes you’d like to see from them,” says DePalma. “For example, you might say, ‘You can’t come in with earrings and tattoos showing because when you talk to a coach who is a very disciplined person, he may not respect what you have to say.’ It helps to have them put themselves in the other person’s situation— ‘How would you want to be addressed if you were the head football coach?’”

Similarly, it’s important to thoroughly explain the criteria for advancement in your department and what you want out of your employees. “Conflict arises when someone has a concept of how the work experience will go and it doesn’t square with reality. The person can then become disgruntled,” says

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Poskey. “It seems like younger workers today have less patience, and you can really address that by giving them a realistic preview of what the timeline for advancement is. You need open and clear communication of what you expect from them so they don’t have their ideas of the work experience going unfulfilled.”

THE RIGHT MODEL Changing your style to be more collaborative and communicative doesn’t mean you have to back down on your expectations of a work ethic, however. It’s just that some young athletic trainers who leave the very structured environment of a curriculum program can have difficulty adjusting to their new unstructured time, and need to be taught exactly what working hard means.

“As athletic trainers we have a fireman’s nature where we’re waiting for something to happen,” Scriber says.

“That’s when young athletic trainers can get distracted and bored, and we have the challenge of making sure they’re being useful with their time.

They need to be taught that they can

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young athletic trainer follow the process. But by doing so, the young athletic trainer can see all the factors that go into making a decision.”

Creating hypothetical situations for young athletic trainers or having them give diagnoses on cases they aren’t handling themselves are other ways to give them a collaborative experience. “You can challenge them to come up with the answers in a circumstance you’ve created where no one will be harmed with wrong responses,” Wilkerson says.

“They won’t actually perform the procedures, but you can essentially simulate them and work with the young athletic trainer to assess the appropriateness of the diagnosis and treatment they came up with. That lets them work on their own but still allows you to be there to give them input.”

It can also be helpful to use a style they’re familiar with when critiquing their work. “You have to be careful because people want to be who they are and you don’t want to turn them into robots,” says Bernie DePalma, MEd, ATC, PT, Head Athletic Trainer at Cornell University. “When you need to cri-

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LEADERSHIP always help out another staff member, practice a taping technique, or watch an assessment instead of just sitting around.”

Sally Nogle, PhD, ATC, Associate Head Athletic Trainer at Michigan State University, also spends time explaining to young athletic trainers that every task—from cleaning tables to filling water bottles—can be just as important

take,” she says. “With all the supervision they have during their schooling, they’re always looking over their shoulder. The only way they’ll improve and get the confidence they need is to be eased into decision-making situations.”

To give student interns the experience they need to gain confidence, DePalma has them act as head athletic trainer during games under the supervision

“This is a generation that needs immediate feedback to know if what they’re doing is right. Because of that need to be supervised, it would be helpful to team them with a more experienced person … Often, just throwing them into the fire will cause difficulty for young athletic trainers.” as rehab and diagnosing in ensuring the health of the student-athletes. “In football there’s a lot of water carrying, and some younger athletic trainers think that’s below them,” Nogle says. “They often only want to learn the advanced tasks—to run before they can walk. I understand their excitement, but I explain that those jobs are very important, too. During a game athletes need to be hydrated, just as they need their ankles taped correctly.

“I try to pitch in if I can, and later, when the task is finished, I’ll talk with them about how important it is and why we need to do it,” she continues.

“If they see me doing things like cleaning the whirlpool, they can’t ever say it’s beneath them.”

But if they only experience everyday tasks, young athletic trainers can quickly grow disenchanted with the profession. “You need to give them other challenges, or else they won’t enjoy being an athletic trainer for long,” Nogle says. “To keep it exciting for them, I’ll try to give them an evaluation of an injury that’s a little more uncommon or let them take an athlete through a different kind of rehab process.”

ONGOING LEARNING Another aspect of working with today’s generation is understanding the curriculums they’ve been through and helping them with their clinical skills. To start, Greer suggests you carefully push them into more decision-making opportunities.

“Young athletic trainers and students today are almost afraid to make a misTR AINING-CONDITIONING.COM

of a certified athletic trainer. “For instance, one of our student interns here is responsible for the j.v. football players—their rehab, treatment, and game status, and communicating with their coaches,” DePalma says. “On game day that student preps the team and makes all decisions, and we have a certified athletic trainer serve as the assistant.

If a player goes down, they have to do the evaluation and report directly to the coach. This puts them in a position to realize, ‘Hey, I can do this. I can run my own team.’”

Nogle likes to have staff athletic

tor of the Athletic Training Education Program at Northern Illinois University, suggests pairing younger athletic trainers with more experienced ones for guidance and support. “This is a generation that needs immediate feedback to know if what they’re doing is right,” she says. “Because of that need to be supervised, it would be helpful to team them with a more experienced person and let them go out and do their thing.

Often, just throwing them into the fire will cause difficulty for young athletic trainers.”

MEANS TO AN END Sometimes, veteran athletic trainers are most bothered by an attitude from the younger generation that they’re not interested in practicing a skill over and over again to get it perfect. Greer says that even if they may not seem to appreciate it, she keeps remembering that her feedback and encouragement will help make them better athletic trainers.

“They come from a generation where nobody loses, so they want everything they do to be a good job,” Greer says.

“When I do need to give some negative feedback, I just keep pushing them, even if they don’t like it.

“I got an e-mail from a former student who now works at a high school, and she had to take care of an athlete there who suffered a bad neck injury,” she continues. “She thanked me for making her practice boarding techniques over

“The students graduating today have truly impressed me with their willingness to think outside the box.

They’re always able to entertain new ideas, and if we give them opportunities to assert those ideas, we’ll realize how creative they can really be.” trainers review cases and bounce ideas off one another. “They think their team is the only thing that’s important, which can make them isolated,” Nogle says. “But they need to be able to share ideas and get some different viewpoints on injuries and rehabs so they become better athletic trainers. By having them review cases together, the next time an injury comes in and I’m not there, they might be able to start a dialogue and come up with different diagnoses together.”

Gretchen Schlabach, PhD, LAT, ATC, Associate Professor and Direc-

and over and over. Even if they don’t seem to appreciate it at the time, they’ll look back and realize there’s a reason for everything they have to do.”

And they should also be encouraged to play to their strengths, which Schlabach says includes a fresh perspective and approach. “The students graduating today have truly impressed me with their willingness to think outside the box,” she says. “They’re always able to entertain new ideas, and if we give them opportunities to assert those ideas, we’ll realize how creative and resourceful they can really be.” ■ T&C DECEMBER 2007

19

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OPTIMUM PERFORMANCE

To New Heights Improving an athlete’s jumping ability means taking into consideration speed-tointensity ratios, inhibitory deceleration, eccentric stretch, and the use of plyometrics.

But it starts with the proper foundation of strength.

BY JEFF CONNORS

I

n almost every sport, athletes are eager to increase their vertical jump. Whether they want to soar above the rim in basketball, leap to deflect a pass in football, go up for a powerful spike in volleyball, or gain the advantage on a header in soccer, athletes who can jump high gain a competitive edge.

But athletes who have developed vertical power can actually do much more.

The feet-way-above-the-ground leaps that wow fans and make the covers of magazines are awesome, but they are just the icing on the cake. Developing vertical jump means an athlete has a powerful single- and double-leg triple extension, which is a vital component of many high-level athletic activities.

Effectively training this area will result in increased force application into the ground. The athlete develops the

JEFFREY A. CAMARATI UNC ATHLETIC COMMUNICATIONS TR AINING-CONDITIONING.COM

Jeff Connors, MS, MSCC, is Assistant Athletic Director for Strength and Conditioning at the University of North Carolina. He served as Director of Strength and Conditioning at East Carolina University for 10 years and at Bucknell University for four years. He can be reached at: jconnors@uncaa.unc.edu.

T&C DECEMBER 2007

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OPTIMUM PERFORMANCE ability to overcome inertia out of a static position, improve the acceleration and maximum velocity phases of a sprint, and increase leg driving power against resistance. Improvement in tests such as the broad jump, vertical jump, and linear acceleration will happen, but they are just the byproduct of a comprehensive explosive strength-training program.

back squat and back squat variations, barbell step ups, tri-planar lunges, and a number of exercises that target the hamstrings and glutes. We also focus on strengthening the hip flexors and the remaining areas of the core.

Why is foundational strength so important? A reasonable number of studies have concluded that this particular

We have experimented with every primary and component Olympic lift and have found that the block clean with the use of a tendo unit is most effective. It especially helps develop the second pull and eventually an improved single-rep max power clean.

FOUNDATIONAL STRENGTH The starting point for developing these attributes is foundational strength. Traditional slow velocity multi-joint exercises are employed in most programs to meet this objective. They might include the back squat, single-leg squat, step up, lunge, front squat, split squat, RDL, and overhead squat.

In our program, we emphasize the

type of strength development improves hip rotary power as measured by vertical jump. Through years of experience, we have found that the back squat and back squat variations are key to foundational strength.

For most of our athletes, even though they were heavily recruited high school stars, it will take at least a couple years to develop the foundational strength needed

Circle No. 110

to affect vertical jump. Many college athletes played multiple sports in high school and were not involved in a consistent strength program that was intense or frequent enough. Their lower-body strength usually has a significant gap remaining in the window of adaptation.

Our goal is for each athlete to get to the point where foundational strength is highly developed so we can work on more specific, intense plyometrics. But we never progress until the athlete is ready. For example, we have a linebacker who could not significantly improve his lower-body strength due to a number of injuries. But when he was able to complete a full year of training, he improved his back squat weight by 100 pounds. He also established a new team record in vertical jump for linebackers at 40 inches. The measurable improvement he demonstrated was due in part to being able to finally establish a foundation of strength.

OUR RECIPE The recipe for foundational strength in our program includes the back squat as the primary movement. The back

OPTIMUM PERFORMANCE squat has obvious specificity to rotary hip movement, and it works the major muscle groups that originate athletic movement. In addition, subtle changes in stance can conveniently target different muscle groups—for example, the high bar squat is specifically executed out of a vertical jump stance.

Finally, the squat is a great exercise for hypertrophy.

We use six-week training cycles in the off-season and three-week mini cycles in-season. Athletes perform five reps or fewer to target fast-twitch muscle recruitment, straining through heavy weight and striving toward a new max effort triple once a week.

Our second day is a maximum velocity training day using 55 to 76 percent of single-rep max with no more than three reps and only short rest intervals.

We also use band tension with accommodating resistance off a box, with the speed of the bar ranging from .7 to .8 on a tendo unit. Monitoring foundational strength by straining through heavy weight and then moving to lighter weight for maximum bar speed with accommodating resistance has been

another key to our program.

Athletes with few training years under their belts might spend the first year alternating their workouts on the second day between high velocity and hypertrophy. Many young athletes will need to continue training in a developmental fashion before shifting to more high velocity training.

In addition, the importance of training the posterior leg cannot be overemphasized. Our favorite exercises for the hamstrings and glutes include RDLs, glute-ham raises, reverse hyperextensions, negative accentuated leg curls, and resisted movement drills such as a low pedal in a sand pit or straight-leg bounds with a sled.

One of our favorite choices for developing the total leg is the plate-loaded Power Runner. Our athletes perform anywhere from 20 to 40 reps in a set with heavy weight. This exercise is also used explosively to reiterate force application during the acceleration phase of sprinting. We also use this exercise, together with barbell step ups, to train each leg independently. And we’ll combine it with a back squat in a superset

when working on hypertrophy.

This combination of exercises and schedule has given us the best results.

Several all-time vertical jump and broad jump records were set this past year, and sprint times were also favorable under this routine.

LOTS TO CONSIDER When moving our athletes to more high velocity training, there are some additional issues to consider. A major one is how to counteract inhibitory deceleration—that is, how to limit or account for the slowdown at the peak of the lift. The use of accommodating resistance in our program has been a trial-and-error process.

We have found that exercises such as the resisted squat jump have value because full extension is expressed without the inhibitory factor. Using the Vertimax, a weighted vest, or medicine ball routines also work well, as they require acceleration and facilitate maximal effort hip extension. The Smith Machine, with a braking device to enable safe return to the starting position, is most productive when used with 30

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WEEKLY SCHEDULE The following weekly schedule is used to facilitate power:

Monday Submaximal tempo runs Lower-body foundational strength training (maximum effort) using Dartfish Foundational upper-body training Olympic lift teaching day with medium resistance using Dartfish Tendo unit used for bench press and block clean

Wednesday Submaximal tempo runs Component upper-body lifts High velocity lower-body lifts Component Olympic movements Tendo unit used for box squat

Thursday (Absolute Speed) Dynamic warmup Neural drills Bounding Resistance or assistance modalities Sand pit strength training

Friday Tuesday (Absolute Speed) Dynamic warmup Neural drills Resistance modalities Full-speed maximal effort sprints or drills

No run Heavy Olympic lifts High velocity upper-body lifts Component lower-body lifts High volume plyometrics Tendo unit used for bench press

percent of single-rep max. This is notable because it would be quite difficult to wear a 150- to 200-pound weighted vest or perform jumps with a 150- to 200-pound medicine ball.

Olympic lifts are also key to enabling athletes to accelerate the bar to its highest point with maximum force and full extension at the ankle, knee, and hip joints. We have experimented with every primary and component Olympic lift over a 25-year period and have found that the block clean with the use of a tendo unit is most effective. It especially helps develop the second pull and eventually an improved single-rep max power clean.

We have also established a specific speed-to-intensity ratio for this lift so that our athletes get the most out of it.

We block clean with 70 percent of single-rep max at 2.0 meters per second, and decrease the velocity by .2 meters per second for every three-percent increase in training weight. For example, if we are using 82 percent of single-rep max, our speed expectation would be 1.2 meters per second. Obviously, to develop a higher level of power output,

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OPTIMUM PERFORMANCE we want to increase the speed of the bar with the same weight, increase the weight with the same speed, or do a combination of both.

It is important to note that these exercises require coaching every single repetition to facilitate maximal vertical force production. When it comes to training with the intent to be as fast as possible, specific feedback is critical.

Since one of our goals with this exercise is for the athlete to increase acceleration of the lift, we also need to consider how to limit the eccentric stretch. We want to force the athlete to work harder to initiate acceleration of the bar. That’s why we prefer moving weight from a static position in some of our component exercises both in the rack and on the platform. When our athletes squat off a box, they relax very briefly and then accelerate with maximum speed, intending to “rattle the plates” at the top.

I prefer the block clean to the hang clean for the same reasons. It challenges the stretch reflex by forcing athletes to move from a paused position. This also helps the athlete to become more explosive out of a normal stretch reflex.

The final part of our program includes some speed and plyometric work. We greatly emphasize single-leg bounding, power bounding, and speed bounding. We use these exercises with mini-hurdles to increase stride length, and we also use a weighted vest to enhance the stimulus. In addition, we blend the speed bounds into turnover drills to increase stride frequency.

In the weightroom, we use vertical/ lateral plyometric drills. Our favorite drills include a single-leg thrust off of a box, box jumps, side lateral jumps, skis with a medicine ball twist, continuous Bear machine jumps, and various combinations on the Vertimax.

INTO A SCHEDULE Another important consideration is the volume and scheduling of training.

The choice and frequency of exercises is very important to avoiding overtraining and ensuring proper recovery.

Neural fatigue is a primary reason that athletes stop making gains.

One training program that facilitates recovery but allows for an adequate level of training is a three-day

lift and four-day run schedule (see “Weekly Schedule” on page 24). With this schedule, Tuesday and Thursday are absolute speed training days and include an extensive dynamic warmup, neural drills, bounding, full-speed resistance running, and sand training.

Athletes also run on Monday and Wednesday before lifting, but they are tempo runs (75 to 90 percent of max effort). Friday is a lift day with highvolume plyometrics and no running.

We measure our total volume of bounding and plyometric training to ensure that we do not overtrain. Total volume includes the reps performed as part of the speed training on Tuesday and Thursday and the heavy plyometrics in the weightroom on Friday.

These concepts are also adaptable to a four-day split routine.

Helping athletes reach new heights, both literally and figuratively, starts with an emphasis on the foundation. From there, the considerations of inhibitory deceleration, eccentric strength, and recovery must all be balanced in order to develop an effective jump training program. ■

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TREATING THE ATHLETE

Twenty years ago, no one knew the female athlete triad existed. Ten years ago, we started to understand its significance. Today, new research is bringing it even more into focus.

BY DR. NANCY WILLIAMS

S

ince the female athlete triad was first identified in the early 1990s, the sports medicine community has learned a great deal about its causes, symptoms, and risk factors.

Studies involving many different types of athletes have provided valuable and sometimes surprising insight that has helped females perform better, and more importantly, stay healthier. And the best news is that the inquiry continues.

In this article, I’ll provide an overview of the latest research and explain what it has taught us about the nature, prevalence, and progression of the triad. I’ll also discuss how this new knowledge can improve the way you approach prevention and treatment of triad symptoms with athletes in your program.

A NEW MODEL A major step forward in recent years has been the emergence of a new model for understanding the triad. Originally, the three components of the illness— disordered eating, low bone mass, and amenorrhea—were thought of as parts of the same sequence. If an athlete suffered from one component of the triad and didn’t address it, the condition would likely progress until she develNancy Williams, ScD, is Associate Professor of Kinesiology and CoDirector of the Women’s Health and Exercise Laboratory at Pennsylvania State University. She has conducted over 20 years of research into the effects of exercise on the menstrual cycle, and has published numerous papers on the female athlete triad. She currently serves as the interim President of the Female Athlete Triad Coalition (www. femaleathletetriad.org), and can be reached at: niw1@psu.edu.

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TREATING THE ATHLETE oped the other two. In the new model, however, each component exists on its own independent spectrum. Whether an athlete has an eating disorder, for instance, is not a “yes” or “no” proposition. Instead, her nutritional intake must be evaluated, accounting for her metabolism and activity level to determine whether she is fully meeting her energy demands.

lete may show signs of restrictive eating but not meet the clinical criteria for an eating disorder. She may also display subtle menstrual abnormalities, such as anovulation, luteal phase defects, and/ or changes in cycle length, but not consider herself amenorrheic. Likewise, she may be losing bone, but not yet have dropped below her age-matched normal range for bone density.

Studies have shown that many female athletes display intermediate or “subclinical” presentations of one or more triad conditions, and that progression along the three spectrums can occur at different rates.

At the healthy ends of the three spectrums are optimal energy availability, optimal bone health, and eumenorrhea (the presence of normal, ovulatory menstrual cycles). At the opposite ends are the pathological conditions associated with each triad component: low energy availability (with or without an eating disorder), osteoporosis, and functional hypothalamic amenorrhea.

Studies have shown that many female athletes display intermediate or “subclinical” presentations of one or more triad conditions, and that progression along the three spectrums can occur at different rates. For example, an ath-

While each of the three spectrums is unique, there are clear correlations between them, and the presence of one element of the triad raises the likelihood an athlete is suffering from others (see “The Triad Spectrums” below for an illustration of these relationships). For instance, stress fractures and overuse injuries are not necessarily part of the bone health spectrum, but the strong association between these injuries and menstrual disorders suggests that they can be a symptom of the triad.

HOW COMMON IS IT? In light of this new model, researchers

THE TRIAD SPECTRUMS

The gray arrows represent the three spectrums of the female athlete triad, and the black arrows indicate causal connections between the triad’s components.

Source: “The Female Athlete Triad.” Position Stand, American College of Sports Medicine, 2007.

Medicine & Science in Sports & Exercise 39, no. 10: p. 1868.

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have also taken a fresh look at the prevalence of the triad’s three conditions, though more research is still needed in this area. Not surprisingly, the data vary widely depending on the sport and the definitions used.

One study that used the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV) to define eating disorders found that such disorders were present in 31 percent of elite female athletes in “thin-build” sports (such as gymnastics and distance running), compared to 5.5 percent of non-athletes. Another study found that 25 percent of elite female athletes in aesthetic, weight class, and endurance sports had clinical eating disorders compared to nine percent of the general population. Overall, disordered eating occurs most frequently in sports where leanness and low body weight are most emphasized and valued.

Delayed menarche, or primary amenorrhea, affects less than one percent of the general population, yet research has found that it is experienced by 22 percent of gymnasts, divers, and cheerleaders. Secondary amenorrhea (disordered menstruation post-menarche) rates vary widely depending on the sport, and are also affected by age and body weight.

In runners less than 15 years from the time of menarche, amenorrhea is much more common (affecting 67 percent of athletes) than among those whose reproductive age is greater than 15 years (nine percent). Some studies have found amenorrhea rates to be as high as 69 percent in dancers and 65 percent in long-distance runners, while affecting only two to five percent of the general population.

Subclinical (less pronounced) menstrual disturbances, such as anovulation and luteal phase defects, can occur even in women who have normal-length menstrual cycles. One study found that up to 78 percent of exercising women experienced such disturbances.

In numerous studies, bone mineral density (BMD) has been lower in amenorrheic athletes than in eumenorrheic athletes. Bone loss has also been observed with more subtle menstrual abnormalities. While no research has yet determined the minimum number of normal menstrual cycles per year necessary to prevent bone loss, irregular cycle lengths—as well as a history of irregular cycle lengths—have been associated with reduced BMD. When researchers evaluate bone loss and low bone mass, they often use the TR AINING-CONDITIONING.COM

TREATING THE ATHLETE criteria established by the World Health Organization, which are based on comparing individuals’ bone density with that of an average healthy 30-year-old of the same gender and ethnicity. Osteopenia (low bone mass, a common precursor to osteoporosis) is diagnosed if someone’s BMD falls between 1.0 and 2.5 standard deviations below the mean (T score: -1.0 to -2.5). Osteoporosis is diagnosed if BMD falls 2.5 standard deviations below the mean or lower (T score: < -2.5).

Using this standard, recent studies have found that between 22 and 50 percent of female athletes suffer from osteopenia (compared with 12 percent of the general population), and up to 13 percent of female athletes suffer from osteoporosis (compared with 2.3 percent of the population). While these statistics are certainly cause for concern, it’s important to note that there are currently no epidemiological data directly linking fracture risk to low BMD in adolescents and pre-menopausal women. More research needs to be done to determine the risk of fracture in young athletes as it relates to BMD.

In terms of bone health assessment, the International Society of Clinical Densitometry (ISCD) recently redefined its osteoporosis criteria for pre-menopausal women. Now, osteoporosis can

lation. The American College of Sports Medicine recommends that athletes whose bone density falls one to two standard deviations below average (Z score: -1 to -2) should be diagnosed as having

One key finding is that an athlete does not need to reduce her training to avoid the triad or to resume normal menstrual cycles if she is amenorrheic …

Most athletes can effectively address triad-related health problems with adequate fueling. be diagnosed if an individual’s bone density falls at least two standard deviations below average (Z score: < -2.0) and there is at least one secondary clinical risk factor, such as chronic malnutrition, an eating disorder, hypogonadism, glucocorticoid use, or previous fractures.

This new standard has been widely accepted in some medical fields, but it may not be a perfect fit for female athletes, whose average bone density should be greater than that of the general popu-

low bone mass. A bone density (DXA) test result in this range is serious enough to warrant a referral for treatment.

THE COMPLETE TRIAD These statistics show the prevalence of each element of the female athlete triad, but for a more complete understanding, we must also consider how the three components relate to one another. An important feature of the new model is the way it acknowledges a connection between the triad’s individual parts.

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TREATING THE ATHLETE How many athletes suffer from the full triad? Using the new ISCD criteria, one study found the prevalence of all three components in elite athletes from a wide variety of sports to be similar to the control group (4.3 vs. 3.4 percent).

relationships between the triad components. Studies have determined that a primary cause of triad-related menstrual abnormalities and bone loss is chronic energy deficiency and low energy availability. This demonstrates how

An important goal in triad education is to improve our identification of not only athletes with the full-blown triad, but also those who may be moving in an unhealthy direction—to catch athletes before they slide further down the three spectrums.

But in that study, the control subjects were not strictly “non-athletes”—they exercised an average of five hours per week. Additionally, every triad-positive control group member was overweight and had a history of pathological weight loss behavior. Two other studies have found the existence of all three triad components among 2.7 percent of female college athletes and 1.2 percent of high school athletes.

Researchers are also examining the

an athlete suffering from one element of the triad is putting herself at risk for the other two.

Because an athlete’s energy supply can be consciously manipulated (unlike bone density and menstrual regularity), it deserves special attention in this discussion. Low energy availability occurs when there is a negative imbalance between energy intake and energy expenditure—it doesn’t matter if the imbalance is due to restriction of calo-

ries or increased training. Recent studies have attempted to define a threshold of energy availability below which the body attempts to suppress reproductive function, resulting in amenorrhea, but no firm conclusion has been reached.

Some research suggests that if an athlete eats “normally” (the average amount for her body weight), she should be able to perform the equivalent of running up to eight miles per day without compromising reproductive hormone secretion. However, other studies have shown menstrual irregularities in recreationally active women who run about 12 km (about 7.5 miles) per week, which most people would not consider intense training. In those studies, the women’s diets did show some evidence of restriction, which further reinforces the idea that nutrition plays a key role in triggering other triad-related symptoms.

For good reason, then, most educational efforts aimed at preventing the triad focus on disordered eating.

A comprehensive approach should include not only clinically recognized eating disorders, such as anorexia nervosa and bulimia nervosa, but also subclini-

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TREATING THE ATHLETE cal disordered eating. The latter category includes many athletes who don’t meet the criteria for an eating disorder but display a preoccupation with body weight and a poor body image, which can lead to practicing pathological eating behaviors.

Furthermore, it’s important to remember that athletes can experience low energy availability even if they’re not consciously restricting their diet at all. These athletes simply don’t take in enough calories to match their energy expenditure. A busy class schedule, travel, stress, and other factors can prevent female athletes from maintaining adequate energy for training, and because reliable biomarkers for low energy availability aren’t available for practical use in the field, these athletes (who do not present with disordered eating symptoms or behaviors) are often overlooked in discussions of the triad.

The importance of energy deficiency as a cause of menstrual disruptions is now more apparent than ever. Conventional wisdom used to hold that the stress of physical exercise itself was the cause of menstrual disturbances and

bone loss, but the latest research is challenging those assumptions. In fact, we now know that exercise is a positive stimulus for bone, and female athletes should score higher on average than their age-matched non-athletic peers in measurements of bone density.

TAKE-HOME MESSAGES What does this new research mean for those who work with competitive female athletes every day? One key finding is that an athlete does not need to reduce her training to avoid the triad or to resume normal menstrual cycles if she is amenorrheic. It’s a natural reaction to want to scale back activity in response to triad symptoms, but the fact is most athletes can effectively address triad-related health problems with adequate fueling. That said, if training can be reduced, for example by adding one day of rest per week, resumption of normal menstruation will likely occur more quickly.

Studies are ongoing to determine just how many “extra” calories are needed for normal menses to resume, but thus far it appears even small increases in

body weight, which can lead to subtle changes in metabolic hormones (reflecting modest positive changes in energy balance), may be all that’s required to resume normal, ovulatory menstrual cycles. Some studies suggest that when an individual reaches the body weight that was associated with the stopping of menstruation, it will likely resume again.

An important goal in triad education is to improve our identification of not only athletes with the full-blown triad, but also those who may be moving in an unhealthy direction—to catch athletes before they slide further down the three spectrums. Sports medicine professionals and athletes themselves should be aware that even subtle menstrual cycle changes, such as the development of very light or spotting periods, or moderate caloric restriction (with or without weight loss), can be early signs in the progression to serious triad complications. If an athlete exhibits one aspect of the triad, the other two should be inquired about. This might mean, for instance, a bone density test and nutrition counseling for an athlete who reports experiencing irregular menstruation.

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TREATING THE ATHLETE Obviously, one of the best times to catch potential triad-related problems is during pre-participation physicals and yearly check-ups. Female athletes should be asked about their eating habits and their menstrual regularity as part of basic screening, and people with a history of stress fractures may warrant special attention. These recommendations extend to all female athletes—not just those in sports that emphasize leanness.

It’s also important to remember that many physicians are not familiar with

the triad and are dismissive of its signs and symptoms (though considerable progress has been made in this area).

Amenorrheic athletes are still frequently prescribed hormonal contraceptives to prevent or slow bone loss, but this does not address the underlying problem—it only addresses the symptom.

Contraceptives may normalize menstrual periods and provide exogenous estrogen, but they will not aid bone health.

In fact, long-acting progesterone-only contraceptives like Depo-Provera have been shown to cause bone loss, and the

packaging now includes a warning to this effect. Nevertheless, this particular drug remains popular among athletes who feel normal menstruation impairs their performance.

Worse yet, athletes on birth control pills often believe they have addressed their triad-related problems, and thus are likely not being counseled to improve dietary habits. As a result, they may continue to fall further down the energy availability spectrum, which can have negative consequences for performance, bone formation, and overall health.

When should a more formal intervention occur? Current thinking is that if an athlete has been amenorrheic for six months or more, has suffered fractures, or has current or previous irregular menstrual cycles (more than 36 days between periods), she should be given a DXA test. If the result is a Z score below -2, the athlete should be referred for hormonal treatment and should meet with a dietician or nutritionist. If the result is a Z score between -1 and -2, the athlete should be referred to a dietician or nutritionist, but not immediately put on hormonal therapy. In either case, if menses does not resume, the DXA test should be repeated in 12 months.

Finally, it’s important to remember that not all triad-related symptoms are caused by an energy deficit or dietary problem. Amenorrhea might also be due to an anatomic defect, premature ovarian failure, a prolactin-secreting tumor, polycystic ovarian syndrome (PCOS), or pregnancy. Low bone mass, too, can have other causes. A physician’s evaluation and testing can determine whether another health problem is present. If not, energy deficit is the most logical place to look.

Athletic trainers, physicians, and other healthcare and sports medicine professionals should strive to stay current on the female athlete triad, and to educate athletes and coaches on an ongoing basis.

Athletes often view weight loss as synonymous with improved performance, and they must be informed of the serious short- and long-term health risks of dietary restriction. Armed with the latest information and research, you may be the first and best line of defense in keeping athletes safe from the triad. ■

References for this article can be found at: www.training-conditioning.com/references.

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NUTRITION

Coaches and athletes are realizing that a meal plan is as critical as a game plan.

Y

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We asked five nutritionists to serve up five different menus for some very specific situations.

our football athletes seem overly fatigued during preseason practice and the coach wants a better nutrition plan for them.

Your wrestlers ask for a diet that will help them make weight. One of your basketball players is lactose intolerant. The soccer team needs on-the-go meal ideas. And your heptathlete wants a competition meal plan for her specialized event.

As athletes understand more about how diet affects performance, they are also realizing they sometimes have unique needs. The volleyball player knows her diet needs to be different than the football player’s. The cross country runner knows he shouldn’t be eating the same as the baseball player.

Then there are each athlete’s individual weight goals to consider. Your basketball team may have one player who needs to gain weight and another who needs to lose weight. Add in athletes with allergies, picky eaters, and vegetarians, and the varying combinations of meal plans for athletes is endless.

For this article, we’ve asked five sports nutritionists to show us how they develop a meal plan for a specific athlete or team.

From a football squad during two-a-days to a female soccer player who says she doesn’t have time to eat, the menus are tailored for success.

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NUTRITION

TWO-A-DAYS

BY AMY BRAGG

E

at, practice, eat, sleep, eat, meetings, practice, eat. Such is the t y pical preseason football camp schedule — those exhilarating, yet taxing days when the year’s football team is formed.

P rop er nut r it ion a l i nt a ke i s extremely important at this time, and menu planning can be a complex task. Athletes need a lot of energy to endure the physical stress of practice and conditioning sessions combined with the mental demands of meetings and the limited recuperation time.

When planning menus for football camp, I focus on a few main goals: • Hydration, hydration, hydration • Timing meals to best utilize the energy and nutrients from food • Matching athletes’ tremendous energy expenditure • Preserving weight, especially lean mass gains from the off-season.

The August heat imposes huge fluid and electrolyte demands on the athletes, so providing appealing drink choices at every meal is a priority.

We also clearly identify high sodium foods during meals to help crampprone athletes make good decisions.

Sprinkled throughout the menus are foods like olives, salsa, soups, lunchmeat sandwiches, pickle spears, trail mix, salted mixed nuts, pretzels, and baked chips. Other high sodium menu items include chicken noodle, chicken tortilla, and tomato soups, and grilled cheese sandwiches.

We also track each player’s weight before and after practice to monitor both individual and team weight fluctuations. If the team’s weight is moving down, this will be addressed in the following days’ meal plans.

We pay close attention to the timing of meals, based on the workout plan for that particular day. For example, on Day 9 of preseason camp, athletes will be doing strength workouts at 9 a.m. with rest time in the middle of the day and practice at 4:30 p.m. Therefore, we plan a large breakfast at 7 a.m., recovery drinks af ter weig htlif ti ng, pre -prac tice lunch at 1:30 p.m., dinner immediately following practice, and a nighttime snack to boost the day’s intake.

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On Day 10, there is double practice, at 7:30 a.m. and in the afternoon, so we structure meals differently. Players are encouraged to eat a small prepractice snack, and brunch is waiting for them as they finish their morning practice. We encourage them to take a short nap afterward, then provide them with a pre-practice lunch, which has to be appealing enough to pull them up from their naps, but also appropriate for pre-practice consumption. Dinner is served after the second practice of the day and is followed by a nighttime snack to cover the day’s expenditure.

To replace all the calories lost during workouts and thus maintain weight, simply getting enough food into each player is another challenge.

The schedule and fatigue that often define football camp can very easily turn eating into a chore. Working out in the heat can also zap appetites.

Therefore, it’s key to provide athletes with enticing foods that encourage them to eat.

We have found it works well to start meals with cool foods like fruit salad, Jell- O, chicken salad, deli sandwiches, yogurts, and frozen fruit bars. Athletes tend to eat more if they can start with a cold plate and work up to hot entrée foods.

At times when practice and conditioning performance will not be affected, we also offer some indulgent foods, which contain a higher amount of fat and are energy dense.

These foods act as “weight support” tools, and they really boost team morale. Comfort foods like King Ranch casserole, chicken and dumplings, macaroni and cheese, and fried foods with mashed potatoes and gravy can help maintain weight, especially for the picky eater. However, we also remind athletes to put together wellrounded plates that include leaner protein entrees with fruit and vegetable sides.

And we don’t forget dessert! Strawberry trifle, angel food cake with fruit, and cookies and milk are good choices for providing comfort and calories without too much fat. (“Football Camp” meal plan begins at right.)

Amy Bragg, RD, CSSD, LD, is Director of Performance Nutrition at Texas A&M University. She can be reached at: braggamy@hotmail.com.

MEAL PLAN: FOOTBALL CAMP Day 9 Pre-Conditioning Breakfast: Omelets Migas Turkey sausage Cinnamon and whole wheat toast Jelly, peanut butter Yogurt Cereal bars Whole bananas Fruit salad Deli sandwich bar Trail mix Gatorade bars Sport Beans 1% and skim milk 1% chocolate milk 100% orange, cranberry, apple, and grape juices Cherry juice Water Sports drinks Pre-Practice Lunch: Beef, chicken, and shrimp fajita trio Sauteed onions and peppers Corn and flour tortillas Charro beans Mexican rice Chicken quesadillas with guacamole Mild salsa Cilantro lime chicken soup House salad Honey mustard and house dressings Assorted whole fruit Trail mix Jamba juice smoothies Sport Beans Water, sports drinks Dinner: Boiled shrimp Strip steaks Chicken alfredo Baked potatoes with fixings Broccoli with parmesan cheese sauce Garlic toast Salad bar Tomato soup with croutons Cheesecake and assorted fruit desserts Continued on page 36

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NUTRITION

Water Sports drinks Evening Snack: Chicken fajita baked potato Chocolate chip cookie Water, 1% milk, cherry juice Day 10 Post-Practice Brunch: Omelets Strip steak Hash brown potatoes Quiche lorraine Yogurt parfait Waffles with sliced strawberries, blueberries, peaches, and slivered almonds Cereal bars Whole bananas Whole wheat and sourdough toast Assorted bagels Butter, jelly, peanut butter, cream cheese Fruit salad

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Deli sandwich bar 1% and skim milk 1% chocolate milk 100% orange, cranberry, apple, and grape juices Cherry juice Water Sports drinks Lunch: House salad with Italian vinaigrette and ranch dressings Tuscan bean soup Bread with salted butter and olive oil Honey pecan salmon Spaghetti and meatballs Penne with meat sauce Parmesan cheese Steamed broccoli and cauliflower Deli sandwich bar Whole fruit Trail mix Water Sports drinks

Post-Practice Dinner: Roasted turkey breast Sliced honey ham Cornbread stuffing with giblet gravy Cranberry sauce Deviled eggs Green beans Yams Mashed potatoes Cream corn Strawberry Jell-O salad Dinner rolls with salted butter Deli sandwich bar Chicken and rice soup Pumpkin pie with whipped topping 1% and skim milk 1% chocolate milk Water, sports drinks Evening Snack: Chicken pot pie soup with saltines Ham and cheese poâ&#x20AC;&#x2122;boy Water, sports drinks, cherry juice

NUTRITION

COURTSIDE CHALLENGE

BY JENNIFER KETTERLY asketball is a game of speed and agility as well as strength and stamina. Developing a nutrition plan for these athletes can help maximize physical and mental performance. But sometimes, athletes also have individual concerns to take into account. In this scenario, our athlete is a female basketball player who is lactose intolerant and very concerned about gaining weight.

Lactose intolerance occurs in individuals who cannot produce lactase, the enzyme that breaks down lactose, a sugar naturally found in dairy products. Symptoms can easily be controlled by modifying one’s diet. The resulting challenge, however, is ensuring adequate calcium intake. Poor calcium intake over time can result in a weakened bone structure and leave the athlete at high risk for fractures and breaks. Here was our advice to help minimize symptoms and maintain adequate calcium intake: Read label ingredients to identify milk and lactose. Ingredients such as whey, dry milk solids, non-fat dry milk powder, milk by-products, and curds are present in many sports foods. And lactose is often added to many prepared foods such as pancake, bread, and cookie mixes; instant soups and potatoes; margarines and salad dressings; and powdered meal replacements.

Experiment with consuming small amounts of lactose. Some dairy products, such as hard cheeses, have less lactose than a glass of milk. Spreading lactose foods throughout the day can also help.

And some individuals can tolerate active culture yogurts, which contain lactase.

Increase high calcium foods. For example, pinto beans, broccoli, oranges, almonds, and fortified soy milk are good examples of dietary calcium sources.

Consider supplements. Lactase enzyme supplements exist in tablet and liquid forms and are available over the counter.

If calcium requirements just aren’t being met through foods, a calcium supplement with vitamin D may be appropriate.

Another factor influencing our athlete’s plan was her request to “not gain even one pound.” First, we sat down with her to have an open discussion about her optimal body weight range

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and any fears or concerns that may be misguided. We evaluated her for any signs of an eating disorder and the female athlete triad (inadequate energy balance, amenorrhea, and low bone mineral density). It is especially important to consider this syndrome in the lactose intolerant female athlete since dietary calcium intake may not be consistently sufficient.

Next, we explained to her the importance of adequate energy balance for the in-season basketball player. Consuming fewer calories than required to meet daily demands (for fear of gaining weight) would mean not having the energy to practice and compete at 100 percent.

Practicing and competing in such a state can lead to slowed recovery, mental and physical fatigue, poor performance, and an increased risk of injury.

From there, we coached her on choosing a diet that would provide enough calories but not more than she needed to achieve energy balance. We calculated 2,800 calories as her daily target and offered this advice: Do not skip meals. Eating three meals and one or two snacks provides steady availability of energy throughout the day to fuel typical afternoon practices.

Adopting a consistent pattern of eating every three to four hours also helps maintain lean body mass and controls hunger.

This aids in optimizing body composition and prevents overeating at any one meal, especially end-of-the-day meals.

Choose beverages wisely. Recent research has shown that significant declines in basketball-specific performance occur at a dehydration level of just two percent, so being hydrated is of utmost importance. But some beverages also add unneccesary calories.

We advised her to choose sports drinks during practices and immediately afterward, and low-calorie (or calorie-free) non-carbonated beverages throughout the rest of the day.

Emphasize recovery nutrition. In the 30 to 40 minutes following a workout, athletes should always consume a postworkout snack, no matter what their weight goals are. This snack should consist primarily of carbohydrate for energy repletion and some protein for muscle synthesis and repair. The goal should be to consume approximately half her body weight in grams of carbohydrate (a 140-pound player should aim for 70g of carbohydrate) and 20g of protein post-workout to refuel for

the next practice session.

A lactose intolerant player will need to choose post-workout foods and products carefully by limiting the ingredients discussed above. Nutritional shakes and bars are often formulated with milk products, so we reminded her to read labels and choose soy based supplement products as an advisable alternative. (“Basketball Player” meal plan begins below.)

Jennifer Ketterly, MS, RD, is Director of Sports Nutrition at the University of North Carolina. She can be reached at: ketterly@email.unc.edu.

MEAL PLAN: BASKETBALL PLAYER Breakfast: 2 slices whole grain bread 2 Tbsp. peanut butter 1 Tbsp. jelly 1 banana 1 cup calcium fortified orange juice Lunch: 2 fajitas (2 medium size flour tortillas, 1 cup sautéed vegetables, 4 ounces chicken, 1/4 cup salsa) Shredded lettuce salad 1 Tbsp. guacamole 1/2 cup pinto beans 1 1/2 cups strawberries Pre-Practice Snack: 1 orange 15 almonds Basketball Practice: 32 ounces sports drink Water Recovery Snack: 6 ounces low fat, active culture, fruited yogurt 1/4 cup granola cereal with fruit and nuts Dinner: 4 ounce sirloin steak, trimmed 1 medium red potato roasted with 1 tsp. olive oil 1 cup cooked carrots Mixed green salad with 2 Tbsp.

Italian dressing

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NUTRITION

ALL-DAY EVENT

id and electrolyte intake before, during, and after exercise to promote adequate hydration • Timing consumption of carbohydrate intake to provide adequate fuel for energy demands and to spare protein for muscle repair, growth, and maintenance • Timing consumption of adequate protein intake to meet protein synthesis and turnover needs.

Based on height, weight, and activity level, we estimated her needs as follows: • Calories: 3,000 • Protein: 89-118g • Carbohydrates: 518-740g • Fluids: 32 ounces per hour during competition.

We also had to work around her dislike of sports drinks and bars. I started by asking her to tell me about the foods she liked, focusing on fluids, carbohydrates, and high quality proteins. She reported liking water, bananas, oranges, milk, yogurt, peanut butter, pretzels, turkey, and of course, chocolate.

Our meal plan called for the athlete to graze on foods and fluids throughout the competition day in order to stay hydrated and energized without the feeling of full-

BY DR. JACKIE MAURER ABBOT regame meals should be a big part of any nutritional gameplan. But how about when an athlete has several competitions in a day?

This is the challenge of devising a meal plan for a heptathlete.

In this particular case, our athlete is a 23-year-old female who was experiencing fatigue during her competition days, but does not like to consume sports drinks and bars. She wanted a meal plan for the U.S. Nationals, when she would be competing in seven events over two days.

With multi-event competition, there is downtime both during events (when she waits her turn in field events) and between events. In addition, there is no big break between events for a full meal.

And the competition usually takes place in a stadium unprotected from the sun.

The four goals I kept in mind for this multi-event athlete were: • Meeting energy needs • Timing consumption of adequate flu-

P

ness. Her two main snack foods were oranges and pretzels. Oranges would help keep her hydrated and provide a good source of carbohydrate (and they pack well). Pretzels would supply salt, as well as another low-fat carbohydrate.

We gave her a precise schedule for drinking water. Then, we added shelfstable chocolate milk to her menu, which would support muscle repair and maintenance, help restock glycogen stores and prevent dehydration, and allow a treat.

Another key was devising pre-competition and post-competition meals that would provide a full complement of nutrients, but not be too filling. And we added an evening snack, since her post-competition meal served as an early dinner. (“Heptathlete” meal plan begins on page 39.)

Jackie Maurer Abbot, PhD, RD, CSSD, LD, works as a nutrition counselor for multi-event athletes affiliated with USA Track & Field and is Coordinator of Nutrition for the Combined Events Development Project. She is also President of JMA Nutrition, a sports nutrition consulting company, and can be reached at: jabbot@jmanutrition.com.

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NUTRITION

MEAL PLAN: HEPTATHLETE 6 a.m. Pre-Competition Meal: 1 cup oatmeal made with low-fat milk and pinch of salt 1 cup sliced banana 1 Tbsp. brown sugar 1 Whole wheat English muffin 2 Tbsp. smooth, natural peanut butter 16 ounces cool water 8 a.m.

17-20 ounces cool water 9 a.m.

1 cup low-fat pretzels 7-10 ounces cool water 9:45 a.m. 100-meter hurdles 10 a.m.

8 ounces cool water 10:30 a.m. High jump 10:30 a.m. to 1:00 p.m.

1 cup low-fat pretzels 8 ounces low-fat chocolate milk 16-32 ounces cool water 1 p.m. Shotput 1 p.m. to 1:30 p.m.

Sips of cool water 2:15 p.m. 200 meters 2:30 p.m.

Post-Competition Recovery Snack: 1 orange 16 ounces low-fat chocolate milk 24 ounces cool water 4:30 p.m.

Post-Competition Meal: Turkey breast sub on whole wheat bread with cheese, lettuce, tomato, and 1 Tbsp. mayonnaise 1 cup tomato basil soup 1 cup baby carrot sticks 2 medium sized low-fat oatmeal raisin cookies 16 ounces unsweetened iced tea TR AINING-CONDITIONING.COM

7:00 p.m.

1 cup low-fat vanilla yogurt with 1/2 cup sliced strawberries Oats & honey granola bar 8 ounces cool water

MAKING WEIGHT

BY LESLIE BONCI n the sport of wrestling, one of the greatest challenges is making weight without compromising performance.

Wrestlers have always focused on reducing calories to remain in the lowest weight class possible. But they now also realize that having a calorie deficit can limit their ability to train or perform at their best.

My recommendations for a wrestler trying to lose or maintain weight during preseason workouts include: • Getting adequate protein • Eating more fiber • Consuming many small meals throughout the day.

His meal plan also needs to include a variety of foods so he can get a full spectrum of nutrients. And I would suggest foods that require chewing and utensils so he doesn’t overeat without realizing it.

As a starting point, getting adequate protein can help the body to utilize calories more efficiently and add to the fill factor. I would recommend at least .6g of protein per pound of body weight.

For example, a 140-pound wrestler would require 89g of protein per day.

That might include a six-ounce piece of chicken, fish, or lean meat (42g of protein); two eight-ounce glasses of skim milk (16g of protein); two scrambled eggs (14g); and a sandwich with three slices of turkey (21g of protein).

Fiber adds “chew” to meals, takes longer to eat, and requires more calories to break it down than other types of carbohydrate-containing foods. So I would include fruits, vegetables, cereal with bran, oatmeal, brown rice, barley, and beans on his menu.

I also think it is important to aim for five small meals during the day, to ward off hunger between meals. It is possible to keep the calorie count down by filling one-third of the plate with protein, onehalf with fruits or vegetables, and the remainder with a whole grain item such as brown rice or a small baked potato. Lim-

I

iting the amount of fat in salad dressing, mayonnaise, or oil will also help.

Breakfast is key, and I stress that it must be eaten within the first hour of waking to help rev the metabolism from the beginning of the day. Eating a meal soon after getting up—and adding some fat such as nuts, peanut butter, or a little butter—will limit hunger throughout the day.

A good place to decrease calories is through beverages. I would rather the calories come from food than drinks, so I include unsweetened or sugar-free products or a tomato or vegetable juice in addition to water. (“Wrestler” meal plan begins below.)

Leslie Bonci, RD, MPH, CSSD, LDN, is the Director of Sports Medicine Nutrition with the Center for Sports Medicine at the University of Pittsburgh Medical Center. She serves as a nutrition consultant for several high school, college, and professional athletic teams, including the University of Pittsbugh and the Pittsburgh Steelers. She can be reached at: boncilj@upmc.edu.

MEAL PLAN: WRESTLER Breakfast: Oatmeal (1/2 cup made with 4 ounces skim milk, cinnamon, 1 Tbsp. each of raisins and nuts, 1 Tbsp. of maple syrup) One hard boiled egg Lunch: Turkey wrap (3 ounces smoked turkey breast, tomato, cucumber, lettuce, thinly spread hummus in a whole wheat tortilla) 1 cup vegetable soup Pre-Practice Snack: 100 calorie yogurt and a piece of fruit Post-Practice Snack: 8 ounces skim chocolate milk and a piece of fruit Dinner: Stir-fry (6 ounces lean beef and two cups of mixed vegetables sautéed in 1 Tbsp. oil, garlic, ginger) Continued on page 40

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1/2 cup brown rice Soy sauce Evening Snack: Sugar-free gelatin with fruit added or 100 calorie bag of microwave popcorn

ON THE RUN

BY RANDY BIRD occer is a sport where proper nutrition greatly affects performance. During a game, the average player will cover five to seven miles and needs to be energized for both endurance and repeated energy bursts. Games last 90 minutes with few opportunities to refuel. And college players typically compete in two games over a three-day period, further emphasizing their nutritional needs.

The key fueling source for a high intensity, maximal-outburst activity such as soccer is carbohydrates. More precisely, carbohydrates should represent at least 55 percent of calories eaten.

Consuming adequate amounts of carbohydrate maintains training intensity and promotes rapid recovery.

However, many soccer athletes simply don’t consume enough carbohydrates, which can lead to early fatigue and decreased performance. Studies have shown that the diets of soccer players are not much different from the general public. And when college athletes are balancing sport with study and social activities, they sometimes say they just don’t have time to eat enough high-quality carbs.

The sample diet in this section is for a female college soccer player who is also a pre-med major and involved in many extracurricular activities. “I really don’t

S

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T&C DECEMBER 2007

have time to stop and think about what I’m eating,” she says. “I need to grab something on the run.”

For her, we started with a little education. We explained that carbohydrate-containing foods should be eaten at each meal and also before, during, and after exercise.

• At meals, carbohydrates should take up about two-thirds of the plate.

• Pre-game carbohydrates should be consumed to help delay fatigue.

• Sports drinks should be consumed during competition to help the body maintain energy late in the contest.

• Carbohydrates should also be eaten within the first 30 minutes after games and practices to improve muscle glycogen storage, which will ensure adequate energy for the next practice or competition.

While focusing on carbohydrates, soccer players still need to consume adequate protein and fat. Protein has a role in muscle growth and repair and in boosting the immune system. The main sources should be low-fat dairy, chicken, fish, and lean cuts of beef and pork.

Fat has a bad reputation for increasing weight and disease risks, but eating too little may impair performance. Fat is the primary energy source for lowand moderate-intensity exercise. A diet high in animal fats is not the goal. Athletes should strive to include healthy fats from nuts, seeds, and fatty fish such as salmon every day.

Hydration is another important goal for our busy soccer athlete. Here are the tips we provide for proper hydration: Pre-hydrate: Drink 16 to 20 ounces of water two to three hours before practice or competition. Drink eight ounces of water or sports drink 10 to 20 minutes before practice or competition.

Hydrate: Drink sports drinks during practice or competition, and don’t wait until you’re thirsty.

Re-hydrate: Drink 20 to 24 ounces of water or sports drink for every pound of weight lost.

Athletes’ bodies function best when fueled throughout the day, so we advised this athlete to eat a meal or snack every two to four hours. We also told her that a little pre-planning can help her reach these nutritional goals, without taking up much time at all: • Bowls of cereal are quick and nutritious.

• Fruits such as bananas take no preparation time and are easy to pack.

Grapes and apples are another good suggestion as all they need are a quick rinse in the sink.

• Taking five minutes in the morning to pack some snacks and lunch for later in the day is key. Investing in an insulated lunch pack and a small freezer bag ensures that foods needing refrigeration can also be included.

• A nutritious dinner can also be prepared quickly. Boiling some spaghetti, heating up prepared sauce and a chicken breast, and adding a prepackaged salad to the plate is quick, easy, and healthy. (“Soccer” meal plan begins below.) ■ Randy Bird, MS, CSSD, RD, CSCS, is the Sports Nutritionist for Kansas Athletics, Inc. He can be reached at: rbird@ku.edu.

MEAL PLAN: SOCCER Breakfast: 1 1/2 cups raisin bran 8 ounces skim milk or soy milk 1/2 cup grapes Morning Snack: 1 chewy granola bar 1 medium banana 1/4 cup dry roasted peanuts Lunch: 2 slices whole wheat bread 2 Tbsp. peanut butter 1 Tbsp. jelly 1 medium apple 8 ounces sports drink Pre-Practice Snack: 1 1/2 ounces pretzels Post-Practice Recovery Snack: 20 ounces sports drink 1 piece light string cheese Dinner: 2 cups spaghetti noodles 1/2 cup marinara sauce 3 ounce chicken breast 2 cups salad 2 Tbsp. Italian dressing 8 ounces skim milk or soy milk Late Night Snack: 3/4 cup frosted mini wheats 8 ounces skim milk or soy milk 1 medium banana TR AINING-CONDITIONING.COM

The Current Buzz over Caffeine Michele Macedonio, M.S., R.D., CSSD is the owner of Nutrition Strategies and is the Team Dietitian for the Cincinnati Bengals NFL Football Team.

A

s the best-known member of a group of pharmacological agents called methylxanthines, caffeine is one of the most commonly used stimulants. Extracted from cocoa and coffee beans, kola nuts, and tea leaves, caffeine acts as a stimulant in popular beverages and foods such as coffee, some soft drinks, chocolate, tea, and energy drinks. It can also be found in over-the-counter cold remedies and pain relievers. Caffeine is often used by athletes as a pharmacological agent to enhance prolonged, moderate-intensity and short-term, high-intensity exercise. Because caffeine is readily available, it is commonly consumed by athletes of all levels, so it’s important for sports health professionals to understand both the possible benefits and the potential side effects of caffeine.

Caffeine Research Although caffeine has been studied for over 20 years to ascertain its effect on athletic performance, many questions still remain. Early research examined caffeine’s ability to increase the body’s use of fat as an energy source and thereby spare muscle glycogen.1 Such studies have yielded varying results and the current consensus is that caffeine does not impact performance in this way.2 A review article by Hespel, Maughan, and Greenhaff provides a detailed overview of the research on caffeine.3 Several studies have shown an improvement in performance with caffeine use.4 These benefits are now thought to be due to a reduced perception of fatigue, increased alertness, and/or improved muscle fiber recruitment.5,6 An ergogenic effect on endurance performance has been observed at doses between 2 and 6 mg/kg body mass7-10; however, in a study of welltrained cyclists, 90 mg of caffeine during a 2-hour exercise test yielded significant performance improvement in a subsequent time-trial.11 Aside from ergogenic benefits of caffeine on endurance capacity, improvements in reaction time, alertness, and visual information processing have been demonstrated with as little as 1 – 2 mg/kg body mass.12 Peak plasma levels of caffeine are reached within 60 minutes of ingestion, especially if consumed on an empty stomach.13 The ergogenic effect of caffeine is maintained for at least three hours after ingestion.13 Interestingly, caffeine consumed as coffee appears to exert a smaller performance effect than that of pure caffeine consumed in capsule form.13 Important to note is that responses to caffeine intake (and withdrawal) vary significantly among individuals. Frequent high doses of caffeine lead to desensitization and can result in the need for higher doses. Negative effects associated with high doses of caffeine may counterbalance the substance’s benefits. High-dose caffeine intake is also associated with adverse health effects, as discussed below.

Caffeine sensitivity and performance Caffeine is a mild central nervous system stimulant and people react to it differently. Some athletes are caffeine sensitive, and their reaction is exaggerated compared those who tolerate the drug well. Symptoms of caffeine sensitivity include jitteriness, nervousness, trembling, irritability, or difficulty sleeping. These symptoms can occur with low doses of caffeine intake in those who are sensitive or those who do not consume the drug on a regular basis, but can also occur in habitual users if ingested in high doses (e.g., >15 mg/kg). If athletes experience these symptoms, caffeine should be restricted or avoided, especially prior to athletic performance. Athletes should also be aware that substances in some caffeine-containing beverages, such as coffee and tea, may cause greater acid production in the stomach, and thus are not well tolerated by those with ulcers or heartburn. In general, caffeine’s effects are felt 15 to 45 minutes after ingestion, with maximal effects occurring within 30 to 60 minutes.

Caffeine Regulations for Athletes In 2004, the World Anti-Doping Agency removed caffeine from its Prohibited List of Banned Substances because of the prevalence of caffeine in common foods and beverages. Now the World Anti-Doping Agency has put caffeine on its 2007 and 2008 Monitoring Programs for reevaluation.

The ergogenic effects of caffeine have been found at urinary caffeine levels that are below the former limit of 12 μg/ml urine set by the International Olympic Committee.14 This has led to numerous ethical questions regarding the use of caffeine to improve athletic performance.

If caffeine is placed back on the Prohibited List of the World Anti-Doping Agency at the former upper limit of 12 μg/ml, some athletes could be at risk of exceeding the legal limit. Below are the caffeine levels in a few beverages commonly consumed by athletes: • A six-ounce cup of drip-brewed coffee averages 120 mg of caffeine • Energy drinks range from 10 mg/oz to over 30 mg/oz (120 mg to 360 mg in a 12-oz serving) • Caffeinated cola drinks have 30-60 mg caffeine per 12 oz Considering that over a 2-to-3-hour period, a dose of 100 mg of caffeine results in a urine concentration of 1.5 μg/ml, an athlete could theoretically exceed the legal limit by consuming 6 cups (48 oz) of coffee or 40 oz of a typical energy drink over 3-hour time period.

Sports Health Professionals and Caffeine Recommendations Due to the potential for caffeine regulation and because caffeine can cause unwanted side effects, it is important for sports health professionals to educate their athletes about caffeine use. If an athlete chooses to consume caffeine, sports health professionals should encourage the athlete to experiment with the substance prior to competition and a moderate intake should be encouraged to reduce the risk of any negative side effects.

Knowledge about caffeine and its potential benefits and risks can help keep athletes performing at their best.

References 1

Ivy, J.L., Costill, D.L., & Fink, W.J. (1979). Lower RW. MSSE, 11(1), 6-11.

2

Davis, M.J., et al. (2003). Central nervous system fatigue on caffeine and adenosine on fatigue. AJP – Regulatory, Integrative and Comparative Physiology, 284(2), R399-R404.

3

Hespel, P., Maughan, R.J. & Greenhaff, P.L. (2006). Dietary supplements for football. JSSM, 24(7), 749-761.

4

Graham, T.E. & Spreit, L.L. (1991). Performance and metabolic responses to a high caffeine dose during prolonged exercise. Journal of Applied Physiology, 71(6), 2292-2298.

5

Graham, T.E. (2001). Caffeine and exercise: Metabolism, endurance and performance. Sports Medicine, 31(11), 785-807.

6

Magkos, F. & Kavouras, S.A. (2004). Caffeine and epinephrine: Physiological, metabolic and performance enhancing effects. Sports Medicine, 34(13), 871-889.

7

Graham, T.E. & Spreit, L.L. (1995). Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. Journal of Applied Physiology, 78(3), 867-874.

8

Spriet, L.L. (1995). Caffeine and performance. International Journal of Sport Nutrition, 5 Suppl, S84-99.

9

Kovacs, E.M.R., Stegen, J.H.C. & Brouns, F. (1998). Effect of caffeinated drinks on substrate metabolism, caffeine excretion, and performance. Journal of Applied Physiology, 85(2), 709-715.

10

Doherty, M. & Smith, P.M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: A meta-analysis. Scandinavian Journal of Medicine & Science in Sports. 15(2), 69-78.

11

Cox, G.R., Desbrow, B., Montgomery, P.G., Anderson, M.E., Bruce, C.R., & Macrides, T.A., et al. (2002). Effect of different protocols of caffeine intake on metabolism and endurance performance. Journal of Applied Physiology, 93(3), 990-999.

12

Haskell, C.F., Kennedy, D.O., Wesnes, K.A., & Scholey, A.B. (2005). Cognitive and mood improvements of caffeine in habitual consumers and habitual non-consumers of caffeine. Psychopharmacology, 179(4), 813-825.

13

Graham, T.E., Hibbert, E., & Sathasivam, P. (1998). Metabolic and exercise endurance effects of coffee and caffeine ingestion. Journal of Applied Physiology, 85(3), 883-889.

14

World Anti-Doping Agency. Retrieved October 22, 2007. http://www.wada-ama.org/en/.

Correction: In the October issue of Training and Conditioning, the article Exertional Rhabdomyolysis: Prevention and Early Detection Are Key by Randy Eichner should have said: Usually an athlete with CK levels as high as 20,000 to 50,000 IU/L who is stable in the emergency room and has normal serum creatinine and good urine output will recover smoothly with oral hydration and outpatient follow-up.

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To prepare for his 21st NFL season, Carolina Panthers quarterback Vinny Testaverde added speed and agility training to his workout regimen. Here, his personal trainer explains both how and why.

BY KORY ANGELIN n October, when the Carolina Panthers needed a quarterback who could join the team in the middle of the season and contribute immediately, many people were surprised that they signed 43-year-old Vinny Testaverde. But having spent this past summer as Vinny’s personal trainer, I wasn’t surprised at all. I knew he was in incredible shape and physically prepared for another season in the NFL. “He’s a guy who takes extremely good care of himself,” Panthers General Manager Marty Hurney told the Associated Press after the signing. “He played in two preseason games [for the New England Patriots] and still showed the ability to compete in this league.”

Certainly, Vinny today is not the same player who won the Heisman Trophy and was selected first in the 1987 NFL Draft. But the older, wiser Vinny has kept himself on the pro football radar screen by adapting his training to

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incorporate new trends that optimize his physical skills.

EXPLOSIVE SPEED From the very start of our work together, Vinny was most interested in speed and agility development. I train teams at several Long Island high schools, including one near where he lives, and he was in the gym one day while I led a speed and agility workout for the school’s basketball team. The players were running with harnesses, using ankle bands, and performing core stability work, and Vinny asked me afterward about what he’d seen. He said he was intrigued and thought he could really benefit from this type of work—particularly at this stage of his career.

Training for functional speed in football is a lot different from training a sprinter, for whom straight-ahead speed is the top priority. To help Vinny develop the type of speed needed to play

quarterback—particularly first-step quickness and agility—I decided to focus first on building explosiveness.

To do this, we relied heavily on resistance training. I think one of the most important recent trends in strength training is a new awareness that advanced resistance work can produce dramatic gains in speed, power, agility, and endurance. In the old days, athletes would pump iron and then run “suicides” after practice in the hope of Kory Angelin, ATC, CPT, is the President of Fast-Edge Sports Performance, a personal training company based in Hauppauge, N.Y., whose clients include high school, college, and pro athletes.

He is the author of Inspiration*Perspiration*Motivation, and the primary strength consultant for MyTeamZone.com, a soonto-be-launched Web site for competitive athletes at all levels. He can be reached at: getfastt@aol.com.

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SPORT SPECIFIC getting faster. We now know that resistance training is a far more effective and efficient path to real explosiveness and speed gains, and strength coaches are learning that some of the most

With Vinny, I would stay behind him and provide resistance by pulling on the harness. I never signaled before letting the harness break, so the instant loss of resistance provided a “shock” to his

One good example, which I call chopping wood, involved a balance disk and a medicine ball. Vinny would stand on the disk and hold the medicine ball to one side in front of him at shoulder height, and make a chopping motion across his body. meaningful speed development happens outside the weightroom.

I’ve used parachutes, vertical jumpers, and other resistance devices, but one of my favorite resistance methods is running with a breakaway harness. Harness exercises provide two crucial benefits: First, the athlete must overcome resistance while running, which helps recruit the key muscle groups for speed development. Second, when the resistance is suddenly removed, the athlete has to adapt their stride and proceed into an all-out, unencumbered sprint.

body that he had to adapt to—which helped him develop reactive quickness and agility as he transitioned into a sprint. After a few repetitions, he definitely felt a difference in the way his muscles were forced to work in response to the resistance stimulus.

We also focused on single-leg training as part of the explosive speed building regimen. I’m a big believer in the benefits of single-leg work, because it makes individual muscles work harder and doesn’t allow one side to compensate for weakness in the other. This is

especially important for athletes like Vinny who have previously suffered a serious injury to one leg—he tore his left Achilles tendon while playing for the Jets in 1999, and told me he’s felt some instability and lack of explosiveness on that side ever since.

In a traditional squat, each leg bears 50 percent of the load. Instead, I had Vinny perform single-leg squats, and eventually jump squats, so each leg could develop power on its own. I also isolated one side at a time when having him perform jumping exercises using an agility ladder, stability exercises with a balance disk or BOSU ball, and front and lateral jumps over agility hurdles.

RUNNING RIGHT In addition to explosiveness, running technique is another essential ingredient of speed and quickness. Quarterbacks, even those in their 40s, must be prepared to escape a collapsing pocket or take off downfield to pick up valuable yards.

Teaching football players form running is nothing new. But what drives me crazy is how often players seem to

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SPORT SPECIFIC

A WEEK’S WORK Below is a sample week from Vinny Testaverde’s summer training.

Monday Form running (high knees/butt kicks/power skips/side shuffles/ cariocas) performed explosively as a warmup Vertical jumpers, 3x20 Sling shots (10 sec. sprint x3, lateral shuffles x10 each side) Single-leg jumps on an agility ladder (forward and lateral) x3 Agility ladder, x2 for each movement Reaction ball work and two-minute abs

Thursday Form running Vertical jumpers, 3x20 Sling shots (10 sec. sprint x3, lateral shuffles x10 each side) Breakaway harness sprints up a 60-percent grade hill x6 Single-leg jumps over a line (forward, back, lateral) 5x10 sec.

Reaction ball work Cone agility drills (box, Illinois agility test, zig-zag) x6 Plank push-ups, plank holds, side planks (3 sets of 20x10 sec. hold)

Tuesday Form running Harness running sprints x6 Balance disk: squats, chopping wood w/med ball, catapults w/med ball, Thera-Band twists 3x15 Power push-ups, stability push-ups w/balance disk 2x10 Balance disk: throwing a football 10 yards into a net x30 Plank push-ups, plank holds, side planks (3 sets of 20x10 sec. hold) Wednesday Rest

Friday Form running Vertical jumpers, 3x20 Bungee sprints (forward, backpedal, side shuffles) x5 each direction Balance disk: chopping wood w/med ball, catapults w/med ball, core twists w/med ball x30 each Thera-Tube core twists x30 each direction Plank push-ups, plank holds, side planks (3 sets of 20x10 sec. hold) Bungee quarterback patterns x10

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SPORT SPECIFIC just go through the motions when performing running form exercises—they get the heart rate up, but they don’t train the fast-twitch muscle fibers that are essential for good running technique. With Vinny, I made form running more effective by focusing on doing a maximum number of reps over a fixed distance, using exercises such as power skips, butt kicks, cariocas, and side shuffles.

During our form running drills, I told Vinny not to think about getting from point A to point B in the shortest amount of time. Instead, the

goal was to perform the movements as many times as possible with correct form before reaching point B, which meant doing them at maximum speed. To help maintain proper technique, I would give him verbal cues reminding him to look straight ahead and to remain on the balls of his feet during the drills.

STRONG TO THE CORE For many competitive athletes, and certainly quarterbacks, core strength provides the foundation for every type of

movement during a game. For this reason, I made core work one of our top priorities.

Some of the most effective exercises we used trained core stabilization, strength, and balance simultaneously.

One good example, which I call chopping wood, involved a balance disk and a medicine ball. Vinny would stand on the disk and hold the medicine ball to one side in front of him at shoulder height, and make a chopping motion across his body until the ball reached his waistline on the other side. As his core strength improved, I manipulated both the number of reps and the speed of the movement to increase the chal-

A major consideration was building in time to allow his body to adapt to the unfamiliar exercises ... Perhaps a 20-year-old could jump right into single-leg squats, but I let him get comfortable with traditional two-legged squatting exercises before isolating each side.

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lenge. I also had him perform core twisting on a balance disk using elastic tubes for resistance.

Another staple of our core work was a series of exercises I call two-minute abs. Vinny would start in a seated position on the ground with his feet in the air, and rotate through three different exercises: Russian twists, toe touches, and either crunches or bicycles. The goal was to complete a full two minutes without his feet touching the ground. At first, he couldn’t quite make it. Within a couple of sessions, he was still feeling a core burn, but could keep his feet up the whole time. And by the end of our training, I had to rename the exercise three-minute abs to keep it challenging.

That’s one of my favorite aspects of core training—if athletes haven’t focused on it much in the past, they receive almost instant positive feedback once they get serious about their core.

Football players often spend a lot of time working their abs exclusively and

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SPORT SPECIFIC think that’s the same as core work, but once they feel the muscle activation from true core exercises, they quickly understand the difference.

ACCOUNTING FOR AGE As you read this article, you may be wondering: Can you really put a 43-year-old (who in fact turned 44 in November) through so many demanding exercises? The answer is a definite yes—Vinny wouldn’t still be in pro football otherwise. But that doesn’t mean I forgot about his age when preparing his workouts.

A major consideration was building in time to allow his body a chance to adapt to the unfamiliar exercises I put him through. Since he wasn’t experienced in speed and agility training, this was especially important. Perhaps a 20-year-old could jump right into single-leg squats, for instance, but with an older athlete like Vinny, I let him get comfortable with traditional two-legged squatting exercises before isolating each side.

In addition, I tailored my speed and agility program around his existing workout schedule, which has always focused on traditional strength training.

Vinny’s personal workout regimen is legendary in NFL circles, and he keeps extensive workout records, so I looked at what he was doing and made sure not to overwork individual muscle groups on any given day. For example, if he was doing a lot of ab work on his own one day, I would avoid heavy core work during our session and instead focus on leg strength or agility.

Vinny made adjustments to his own workouts as well. I provided him with an overview of each week’s plan in advance (for a sample of a typical fiveday workout schedule, see “A Week’s Work” on page 45) so he could adjust his strength workouts accordingly. Since he was highly motivated to improve his speed and agility, he was more than willing to alter his normal workout schedule so that he was always physically prepared for our sessions.

Finally, as in any athlete-coach relationship, communication between Vinny and myself was key. We always discussed how he was feeling before, during, and after workouts to make sure I wasn’t pushing him too hard. By keeping the lines of communication open, I was able to put him through some very vigorous exercise cycles without putting him at risk for an injury, which

at this point in his career would have been an extremely serious setback.

A SPECIAL ATHLETE So what ultimately made my training sessions with Vinny successful? I believe it was his willingness to continually step outside the box and challenge himself in new ways. From the very beginning, he was excited to learn about the benefits of speed and agility training and eager to hear my explanations of how each drill would help make him faster, more powerful, and more explosive.

This season, Vinny is the second-oldest player in the NFL (behind 47-yearold place kicker Morten Andersen).

After having worked with him this summer, it’s clear to me why he has lasted so long. Even in the twilight of his career, he is always looking for ways to improve himself by not only working harder, but also smarter. By introducing him to speed and agility training, I’m proud to say I assisted in that effort, and I hope it has helped prolong his pro football career. Vinny is proof that it’s never too late to gain an edge. ■

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529 . . . Topaz Medical (Plyo-Sled) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

505 . . . Dynatronics (Dynatron X5) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

523 . . . TurfCordz/NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

510 . . . Empi (300PV) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

531 . . . UCS (Elite Plyo-Safe boxes) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

511 . . . Empi (Select TENS) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

532 . . . UCS (Plyo-Safe G2 boxes) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56

535 . . . Gebauer (Instant Ice) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 536 . . . Gebauer (Spray and Stretch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

State of the Industry

517 . . . Genetic Potential (VertiMax PLUS) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

50

516 . . . Genetic Potential (VertiMax V6) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

545 . . . Accelerated Care Plus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

539 . . . Gilman Gear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

546 . . . Beacon Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

534 . . . Hygenic Performance Health Products (Biofreeze®) . . . . . . . . . . . . . . 57

564 . . . BioMedical Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

540 . . . Hygenic Performance Health Products (Thera-Band®) . . . . . . . . . . . . . 58

548 . . . California University of Pennsylvania . . . . . . . . . . . . . . . . . . . . . . . . . . 59

537 . . . Kustomer Kinetics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

549 . . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

518 . . . Lebert Equalizer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

550 . . . Dynatronics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

506 . . . Mettler Electronics (Laser Sys*Stim 540) . . . . . . . . . . . . . . . . . . . . . . . . . . 49

547 . . . Hygenic Performance Health Products . . . . . . . . . . . . . . . . . . . . . . . . 59

507 . . . Mettler Electronics (Sonicator Plus 940) . . . . . . . . . . . . . . . . . . . . . . . . . . 49

552 . . . Kustomer Kinetics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

541 . . . Mueller . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

553 . . . Lebert Equalizer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61

544 . . . NASM (Corrective Exercise-Foot/Ankle) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

554 . . . McDavid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61

543 . . . NASM (Performance Enhancement) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

555 . . . NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61

542 . . . NCCPT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

556 . . . Nautilus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61

508 . . . Neuro Resource Group . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

551 . . . NCCPT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

522 . . . NSCA (Plyometrics for Kids) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

557 . . . NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62

521 . . . NSCA (Plyometrics for Strength-Power) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

558 . . . OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62

525 . . . OPTP (Thera-Band Soft Weight) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

559 . . . Power Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62

524 . . . OPTP (Versadisc Pro) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

560 . . . Samson Weight Equipment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62

520 . . . Perform Better (Plyo-Safe G-2 boxes) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

561 . . . Silver Leaf Solutions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

519 . . . Perform Better (Sparq Agility Pads) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

562 . . . Topaz Medical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

527 . . . Power Systems (Power Base Trainer). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

563 . . . UCS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

T&C DECEMBER 2007

TR AINING-CONDITIONING.COM

COMPANY Q&A

Keeping Athletes In the Game: What’s New? What Works?

Have there been advancements in the treatment of MRSA? Rob J. Ellingson is Dynatronics Corp.’s General Sales Manager for the Midwest Region.

Everyone has taken a greater interest in the increasing incidence of MRSA in locker rooms and in and out of hospitals. Recently, an article was published in the research journal Photomedicine and Laser Surgery (vol.

24, no. 6, 2006) based on research

by J. Stephen Guffey, PT, EdD, and Jay Wilborn, MEd, addressing the effectiveness of blue light (405nm and 470nm) on Staphylococcus aureus and Pseudomonas aeruginosa.

This important research was also referenced in the March 2007 issue of Training & Conditioning.

Based on this research, there is reason to anticipate that light in the “blue” range will prove bactericidal against MRSA. Specific research using blue light on MRSA is currently scheduled for publication in the near future. If this combined research proves the effectiveness of blue light against MRSA, blue light will become one of the most important tools in the athletic trainer’s toolbox. The Dynatron 405 infrared/ blue light probe has been on the market for the past year and continues to increase in popularity among athletic trainers.

Dynatronics 7030 Park Centre Dr. Salt Lake City, UT 84121 800-874-6251 Fax: 801-568-7711 info@dynatron.com www.dynatronics.com TR AINING-CONDITIONING.COM

Soft tissue oscillation therapy seems to be increasing in popularity. What is it?

Soft tissue oscillation therapy is a unique electrotherapy treatment that combines electrotherapy and manual

therapy or massage. The practitioner can generally employ the same treatment rationale for pain control, edema, and circulation using soft tissue oscillation therapy as he or she would with traditional electrotherapy.

The advantage of the Dynatron X5, which is the newest soft tissue oscillation therapy device on the market, is that it offers a wide range of frequencies. There are four frequency sweeps or scans: low (1-15 Hz), mid (45-120 Hz), high (120-200 Hz), and consecutive, which scans through the high, mid, and low ranges. The time allotted to each range is determined by the therapist. In addition, the X5 offers single-frequency settings, allowing the therapist to customize the treatment.

The treatments are fast—8 to 15 minutes. They’re also comfortable and easy to apply.

How does soft tissue oscillation therapy work?

The unique construction of the X5 utilizes a non-conductive layer to prevent current flow, thus creating an electrostatic field between the probe and the tissue. By quickly alternating the polarity, a push-pull effect is created by attracting and repelling charged particles in the tissue. The resulting vibratory/mechanical action is highly effective.

A physical therapist in Arkansas put it this way: “The X5 has become an extremely valuable tool in the treatment of post-operative patients. Not only is the treatment effective for control of post-op pain, but its value in facilitating a reduction in edema allows patients to make quick gains in range of motion and overall mobility.” Electrotherapy has a proven track record, and this unique therapy is making its mark in college and professional athletic training rooms across the country.

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PLYOMETRICS Beacon Athletics 800-747-5985 www.beaconathletics.com The Smart-Cart training system is another great new product from Beacon Athletics. The core of the Smart-Cart system is a diverse selection of quality training products organized onto a single cart that solves issues of storage and transport. The Smart-Cart contains enough equipment—and the right kinds of equipment—to put 50 athletes through a tough training session in less than an hour. Whether you’re training the pros, working with high school athletes, or rehabilitating injuries, the Smart-Cart system is for you.

Circle No. 513 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 horizontalrebound technology utilizes smooth and predictable resistance, making it perfect for unstable joints, while rapid non-weight-bearing rebounding improves the eccentric phase necessary for injury prevention and power development. Visit the company’s Web site for more information.

Circle No. 514 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. 515 Genetic Potential 800-699-5867 www.vertimax.com The new VertiMax V6 is a revolutionary advancement in functional, sport-specific, total-body training. It is the optimal plyometric training device to improve vertical jump and first-step quickness.

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. 516 A new low-load, velocity-specific training program from Genetic Potential is

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PLYOMETRICS now available for the ultimate in force development. VertiMax is the optimal plyometric training device to improve vertical jump and first-step quickness.

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.

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jumping over, as illustrated in a Nike Bauer ad featuring NHL star Scott Niedermayer. The Equalizer allows for unlimited designs, quick changes, and bodyweight exercises like pull-ups, leg raises, and dips. It is very portable (weights can be hard to get to the field or court) and built to last. To see the Equalizer in action, go to YouTube.com and search for Lebert Equalizer.

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Lebert Fitness, Inc. 905-785-0626 www.lebertequalizer.com

Check out the unique Sparq Agility Pads in the 2008 Perform Better catalog. Use them to emphasize knee drive, proper mechanics, and lowlevel plyometric drills.

The weighted, stiff

Athletic trainers and coaches love the Equalizer because it can be used for both agility drills and plyometrics as well as many other strength training exercises. The Equalizer is ideal for

Perform Better 800-556-7464 www.performbetter.com

base keeps the pads in place and prevents sagging. They’re made of durable, double-stitched vinyl with a dense foam interior. Each pad is four inches high, eight inches wide, and 36 inches long, and weighs seven pounds. They are sold in sets of three with a carrying case.

Circle No. 519 Perform Better’s new Plyo-Safe G-2 boxes offer the ultimate combination of durability, stability, and safety.

Easily stack the boxes together or use one alone at the desired height.

They’re made with a 100-percent foam core that will not break or soften.

Each box is fitted with three strips of two-inch Velcro™ to prevent slipping.

Five sizes are available, and you can order them individually or in sets.

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MS Program in Exercise Science & Health Promotion – 100% Online • Four degree tracks: - Performance Enhancement & Injury Prevention - Rehabilitation Science - Wellness & Fitness - Sport Psychology • NASM certifications in PES, CES, and/or CPT • Network with health & fitness professionals worldwide

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PLYOMETRICS NSCA 800-815-6826 www.nsca-lift.org Plyometrics for the Strength-Power Athlete is a DVD that presents an overview of how to incorporate plyometric training into a basic strength and conditioning program. It discusses why plyometric exercises are not meant to be conditioning drills—rather they are designed to improve the power-performance level of athletes.

Topics covered include the scientific basis for plyometric training, preparation for plyometric training, plyometric exercise prescription, and plyometric exercise demonstrations for various levels of intensity (low, low-moderate, moderate, moderate-high, high). Visit the NSCA online store to order.

Circle No. 521 The book Progressive Plyometrics For Kids, available from the NSCA,

begins with principles, methods, and plyometric modes that are easy to understand and apply. It offers keys to training success and program design.

It then outlines a clear six-week progressive plyometric program, divided into three stages: bronze, silver, and gold. Each exercise in the three stages is described in complete detail, including equipment needed, a point-by-point action sequence, and movement-specific coaching points. Multiple clear photographs accompany each exercise. The book also includes a remarkable and easy-to-navigate 58-minute DVD. Circle No. 522 NZ Mfg., LLC 800-886-6621 www.nzmfg.com TurfCordz Super Bungies were designed for plyometric, speed, and agility training. They are used by leading pro football, basketball, baseball,

Smart-Cart

and hockey teams worldwide. Created for the extreme demands of high-level training, TurfCordz Super Bungies are made from wide, high-strength bungie cord with industrialstrength steel snaps. They offer the safety and effectiveness that professional athletes require. To learn more about the entire TurfCordz line, call today or visit NZ Mfg.’s Web site.

Circle No. 523 OPTP 800-367-7393 www.optp.com The Versadisc Pro is an air-filled cushion. It’s a great tool for stability, strength, and balance training. It is a dualplaned disc for multiple training challenges—the flatter surface is more stable for less-challenging exercises, and the

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LIDO-GEL is a non-toxic, local anesthetic available as a gel in a non-staining transdermal base readily absorbed through tissue.

LIDO-GEL provides a convenient, safe and effective method for topical delivery of Lidocaine into areas of inflammation, chronic or acute pain.

Contains 4% Lidocaine & 0.18% Menthol Fast Acting Non-Toxic & Non-Staining No Odor & No Oily or Sticky Residue Kustomer Kinetics, Inc. (800) 959-1145 • (626) 445-6161 Arcadia, CA 91007 www.kustomerkinetics.com

Visit us online or call anytime!

[800] 747-5985 Circle No. 133

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PLYOMETRICS beveled surface increases instability for more of a challenge. For a free catalog, call OPTP or go online today.

Circle No. 524 Designed with a soft cover and pliable filler that’s free of any hard edges, each Thera-Band Soft Weight from OPTP is four inches in diameter, making the weights comfortable to hold with one or two hands. TheraBand Soft Weights are available in a 1.1 pound weight (.5 kg) and progress in 1.1-pound increments up to 6.6 pounds (3 kg).

Circle No. 525 Power Systems 800-321-6975 www.power-systems.com With a stable square frame and a large landing area, Premium Power-Plyo Boxes from Power Systems are the solid choice for plyometric training for all sizes of athletes. The reinforced

to four athletes by attaching the Power Builder’s fully sheathed resistance tubing to the four welded metal loops on top. A non-skid bottom keeps it in place on smooth surfaces. The Power Base Trainer is available with one or two Power Builders and additional belts.

Circle No. 527

platform is covered with an extra-thick 1/8-inch solid rubber mat, and all perimeter corners are rounded for safety. The boxes are available in 12-, 18-, 24-, and 30-inch heights and can be used indoors or out. They’re also stackable for easy, clutter-free storage.

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SPRI Products 800-222-7774 www.spriproducts.com Todd Durkin says, “I am honored to work with SPRI to further develop the sports conditioning category. I love working with a great company that is always striving to bring its customers more.”

Because of this focus on sports conditioning, SPRI has developed the new Todd Durkin SpeedCord Plus. Through contrast training, the TD SpeedCord Plus develops strength and power while the athlete is running—specifically during the acceleration phase.

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Train more athletes in the same amount of time with the new Power Base Trainer from Power Systems. This anchoring system eliminates the need for a partner when training solo or in a group of up to four, performing forward, backward, lateral, vertical, or jumping movements. Load the Power Base Trainer with weight plates (minimum of 90 pounds) and train up

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PLYOMETRICS Topaz Medical 800-264-5623 www.topazusa.com Topaz Medical’s Plyo-Sled is one of the most cost-effective plyometric training systems on the market. If you think of plyometrics as stacks of wobbly boxes, think again. The Plyo-Sled supports the athlete’s body completely, minimizing spinal compression.

Eight selectable bands provide fastacting resistive force, while a silent, frictionless glide system helps make the Plyo-Sled the ultimate machine for developing explosive leg power. The unit is now sold with a versatile attachment for upper-body exercise, and it’s made in the USA. Circle No. 529 The Mediball Adjustable Rebounder package from Topaz Medical is one of

the most rugged medicine ball training systems available for sports and rehabilitation settings. The Rebounder’s round design ensures consistent returns of the Mediball.

The medicine balls are conveniently stored in the included rack. Topaz’s Mediball is the original gel-filled, latex-free medicine ball and comes in six sizes: two, four, six, nine, 12, and 15 pounds. Call tollfree or visit Topaz’s new Web site to learn about available package deals.

This product is made in the USA. Circle No. 530 UCS, Inc. 800-526-4856 www.ucsspirit.com UCS Strength and Speed’s fully padded Elite Plyo-Safe boxes offer the ultimate combination of

durability, stability, and safety, providing protection from common plyo box injuries. The understructure is made of 3/4inch oak covered in a dense foam and upholstered in tough 38-ounce vinyl.

A raised lip on all the boxes allows for stacking and locking of the lids. The 24-inch box is bottomed with 3/4-inch high-density rubber for stability.

Circle No. 531 UCS Strength and Speed’s Plyo-Safe G2 boxes provide a lightweight, safe, and sturdy option for your plyometric routines. An extra large landing surface (30” x 36”) is covered in durable 21-ounce vinyl. The 100-percent foam core will not break down, delaminate, or soften over time. Handles allow for quick repositioning.

Each box has three twoinch strips of Velcro™ to enable stacking and prevent slipping during use.

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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 fitness professionals

News items on injury treatment and strength/conditioning, updated daily Bonus editorial not found in the pages of Training & Conditioning Downloadable MRSA educational posters Help with researching products and vendors

Archives of articles from past issues Search function to find articles and research published on other related sports medicine and conditioning Web sites

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TOPICAL ANALGESICS Ari-Med/Diversa Products Group 800-527-4923 www.ari-med.com Flexall topical pain relieving gels are effective supplements to any therapy protocol, including ultrasound. A recent study verified the proper blend of Flexall and ultrasound gel to provide the benefits of a topical analgesic without diminishing the deep-heating results of ultrasound.

Flexall gels deliver fast, lasting relief from arthritis, backaches, bursitis, tendonitis, muscle strains and sprains, bruises, and cramps. Flexall gels absorb quickly and are greaseless, non-staining, and gentle on the skin.

Circle No. 533 Hygenic Performance Health Products 800-246-3733 www.biofreeze.com Applied generously, Biofreeze® pain relieving gel and roll-on effectively relieve pain from heel injuries, sore arches, muscle spasms, strains, sprains, and tendonitis, and will help minimize nextday aches and pains.

Use it up to four times a day. It’s available in a 16-ounce spray bottle and 16-ounce, 32-ounce, and gallon gel pump bottles. Also available is a gravity dispenser box with 100 five-gram single-use application packets for clinical settings.

Circle No. 534 Gebauer Co. 800-321-9348 www.gebauer.com Gebauer’s Instant Ice® non-prescription skin refrigerant can be used like ice for minor pain and swelling from TR AINING-CONDITIONING.COM

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

Circle No. 536 Kustomer Kinetics 800-959-1145 www.kustomerkinetics.com Polar Relief is the professional’s choice for cooling, fast-acting, longlasting pain relief. Polar Relief pain relieving analgesic gel provides temporary relief of minor aches and pains associated with muscle soreness, muscle spasms, strains and sprains, exercise overuse, tendonitis, and joint pain. It’s formulated with Ilex and aloe vera to enhance the cooling and soothing effects of this active formulation. Apply Polar Relief to trouble areas for more potent therapeutic cold pain treatment.

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TESTIMONIAL

Research and Experience Leads to Success With 30 years of experience, more than 100 scientific studies documenting clinical efficacy, and a solid track record for superior outcomes, ACP is proud to serve more than 100 professional, collegiate, and elite sports teams around the country.

“In professional hockey, our athletes demand a lot from their bodies. In turn, I demand tools that provide sound therapeutic results. The ACP modalities have been part of my Phoenix Coyotes athletic training room for this reason.”

Chris Broadhurst Head Athletic Trainer Phoenix Coyotes “There are numerous studies confirming that ACP’s products work, and we’ve had great results with our own athletes. They’re the modality of choice for our group.”

John Norwig Head Athletic Trainer Pittsburgh Steelers “With the rehabilitation demands of the National Hockey League, I have been extremely fortunate to have ACP’s outstanding equipment and technical support. ACP’s ultrasounds and electrical stimulators stand up to our strenuous travel requirements, and the company’s technical support is the finest in the business.”

Raymond Barile, MS, ATC, CSCS, LMT Head Athletic Trainer St. Louis Blues

Accelerated Care Plus 4850 Joule St., Ste. A1 Reno, NV 89502 800-350-1100 Fax: 775-685-4013 customerservice@acplus.com www.acplus.com T&C DECEMBER 2007

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TESTIMONIAL

MORE PRODUCTS

Idle Storage Space Turned Into High-End Strength Facility

Gilman Gear 800-243-0398 www.gilmangear.com

Recently, Winthrop University wanted to transform a storage area under its basketball arena into a state-of-the-art strength training facility for its athletes.

The school turned to Nautilus for help.

Nautilus put together a package to meet Winthrop’s equipment budget and facility needs. The setup provided

a balanced mix of athletic performance equipment, including XPLOAD plateloaded strength equipment and power racks, selectorized weight machines, free weights, and cardio machines.

Winthrop Strength & Conditioning Coach Andy Kettler was invited to tour the Nautilus factory in Independence, Va., to see these machines first-hand.

Coach Kettler was so impressed with the products that he gave Nautilus the final look.

With the new space completed and all the equipment installed, Coach Kettler and his assistants, Hayes Galitski and Arby Jones, are finally able to train the school’s athletes as a team. Not only are all of the school’s coaches impressed with how the facility turned out, but they use it as an exceptional recruiting tool for future athletes.

The King Crab Sled develops power at the height of a player coming out of a stance. The special elevated handlebar allows a player to drive the sled in a posture that simulates game conditions. An athlete can generate force more efficiently when operating from a power position. Develop strength and power in the three most important joints: the knees, ankles and hips. Use it to increase work capacity and pillar strength. It’s also excellent for general physical preparation.

Circle No. 539 Hygenic Performance Health Products 800-321-2135 www.Thera-BandAcademy.com Hygenic Performance Health Products has announced the introduction of a newly designed category of exercise balls providing advanced security, comfort, and performance: The TheraBand® Pro Series SCP™ Exercise Ball. This ball was developed with custom-engineered compression deflection to provide the most comfortable and responsive exercise experience available. The wall surface is up to twice as thick as standard exercise and rehabilitation balls. It’s highly durable and provides slow deflation if accidentally punctured. It’s also smoother than traditional anti-burst exercise balls for outstanding ease of use.

Circle No. 540 Mueller Sports Medicine 800-356-9522 www.muellersportsmed.com

Nautilus, Inc. 16400 S.E. Nautilus Dr. Vancouver, WA 98683 877-657-7762 Fax: 303-939-8200 www.nautilus.com 58

T&C DECEMBER 2007

Mueller has been manufacturing Whizzer® cleaner and disinfectant for more than 40 years. This concentrated disinfectant kills staph—including the drug-resistant “superbug” known as MRSA—when sprayed on hard surfaces. Many news outlets have recommended cleaning with bleach and water solutions, but Whizzer is a

superior alternative because it has been tested on specific viruses, bacteria, and fungi. It’s a safe, effective option for walls, lockers, doorknobs, athletic training tables, and virtually anyplace else that may be harboring harmful germs and pathogens.

Circle No. 541 NCCPT 800-778-6060 www.nccpt.com The National Council for Certified Personal Trainers is looking for qualified individuals to teach a two-day personal training certification course. These courses are always held on the weekends, and you set the schedule. Call today or send an e-mail to personaltrainer@iccpt.org for more information.

Circle No. 542 NASM 800-460-6276 www.nasm.org Experience two days of hands-on performance assessments and exercise technique training at the NASM Live Workshop: OPT for Performance Enhancement. Practice speed, agility, and quickness, and design sport-specific programs. There are several dates and locations in 2008: New York, NY, Jan. 25-26; Chicago, IL, Mar. 7-8; Calabasas, CA, Apr. 18-19; Houston, TX, June 27-28; Minneapolis, MN, Aug. 15-16; Calabasas, CA, Oct. 3-4; Secaucus, NJ, Nov. 7-8. Earn 1.6 NASM CEUs, 1.3 ACE CEUs, 0.8 NSCA CEUs, 9.0 AFAA CEUs, and 16.0 NATABOC CEUs. To register, call the NASM or go online today.

Circle No. 543 Keep your clients off the sideline with NASM ConEd: Corrective Exercise for Foot and Ankle Impairments.

This comprehensive online education module covers the functional anatomy of the foot and ankle, how to become proficient in performing assessments of the foot and ankle, how to utilize the exercises, programs, and tools to implement corrective strategies for the foot and ankle, and how to market your abilities in a clinic or health and fitness facility. Earn 0.2 NASM CEUs, 0.2 NSCA CEUs, and 4.0 NATABOC CECs for only $59.

Circle No. 544 TR AINING-CONDITIONING.COM

STATE OF THE INDUSTRY

Industry Trend: The demands on professional athletes and athletic trainers have never been greater. With that trend comes an increasing need for therapeutic modalities that produce reliable outcomes and at the same time promote clinical efficiency through ease of use.

Benefits: ACP’s new Omnistim FX2 and 500 Pro Series offer “condition-driven” operational protocols that are sport-specific and developed around the latest evidence-based practice. These new features support superior outcomes, ease of use, and clinical efficiency.

Accelerated Care Plus 800-350-1100 www.acplus.com Circle No. 545

Industry Trend: More and more athletes and active individuals are turning to specialized elastic bands for a high-quality workout.

In response, manufacturers are making band systems easier to use and more comprehensive.

Benefits: Hygenic Performance Health Products has introduced the new Thera-Band® Rehab and Wellness Station, a compact, comprehensive, total-body rehabilitation center for active care that utilizes the familiar Thera-Band colors and consistent levels of progression for athlete improvement. It features Thera-Band clip-connect resistance tubing, stability trainers, and a new Pro Series SCP™ exercise ball.

The multi-dimensional design provides three planes of movement for upper- and lower-extremity strength training supported by an extensive resistance tubing and accessory package.

Hygenic Performance Health Products 800-321-2135 www.thera-bandacademy.com Circle No. 547 TR AINING-CONDITIONING.COM

Industry Trend: The current trend in training equipment is to acknowledge the importance of safety, compact storage, and mobility. Beacon Athletics has developed one complete training system that addresses all these requirements.

Benefits: The Smart-Cart system is an innovative way to organize all your training needs onto a single cart to solve issues of storage and transportation. It takes care of all the hassles normally associated with getting traditional equipment to your court or field. The sturdy three-point hurdle base sets up quickly and helps make drills safer. The innovative assortment of training equipment can be used to effectively train as many as 60 athletes in a timed rotational circuit.

Whether you’re training the pros, working with high school athletes, or rehabilitating injuries, the SmartCart system will meet your needs.

Beacon Athletics 800-747-5985 www.beaconathletics.com Circle No. 546

Industry Trend: The desire of busy professionals to continue their education and grow in their careers has provided a fertile ground for discovering new ways to provide quality educational programs. This desire had led to the development of Internet-based programs of study.

California University of Pennsylvania is a leader in the creation of high-quality, in-demand programs of study based on the need for busy professionals to fit careerexpanding education into an already busy schedule.

Benefits: For more than 150 years, California University of Pennsylvania has prepared students for success, both in their careers and in their lives. Cal U’s dedication to providing top-quality programs to its students continues through Global Online. Global Online, through its asynchronous class format, allows students the opportunity to complete coursework anytime, anywhere. All that’s required is a computer with an Internet connection.

California University of Pennsylvania Global Online 866-595-6348 www.cup.edu/go Circle No. 548 T&C DECEMBER 2007

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STATE OF THE INDUSTRY New Technology: Cho-Pat is recognized for the originality and uniqueness of its sports medical devices, which relieve the discomfort of certain biomechanical disorders. Active individuals have often asked for some sort of protection against developing bicipital and tricipital tendonitis or tendonosis. The realization that there was nothing available which could be worn prophylactically or as an adjunct to a course of therapy treatment gave birth to the Bicep/Triceps Cuff.

Benefits: This patent-pending cuff affords protection from overuse injuries to individuals performing repetitive lifting in activities such as weight training. It applies dynamic circumference pressure to the upper and lower portions of the bicep and triceps muscles, particularly at the tendon attachments, which spreads out the stress and direct pull on the muscle attachments and helps reduce the likelihood of developing bicipital and tricipital tendonitis or tendonosis.

Cho-Pat 800-221-1601 www.cho-pat.com Circle No. 549

Industry Trend: Personal training is growing by leaps and bounds. Health clubs are constantly looking to hire personal trainers.

Benefits: If you are a coach, athletic director, athletic trainer, physical therapist, or personal trainer looking to hire and develop a staff, the National Council for Certified Personal Trainers has the perfect opportunity for you. You’ve been in the health and fitness industry and learned your craft—here is your chance to give back to your industry and earn extra money.

The NCCPT is looking for qualified individuals to teach its two-day course. This is a part-time opportunity. The NCCPT has been in business for 12 years and has certified thousands of personal trainers. It provides the fulfillment and the curriculum, and you teach. For more information, send an e-mail to personaltrainer@iccpt.org or go online.

NCCPT 800-778-6060 www.NCCPT.com Circle No. 551 60

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Industry Trend: Everyone has taken a greater interest in the increasing incidence of MRSA in athletic training rooms. Recently, an article was published in the research journal Photomedicine and Laser Surgery (vol. 24, no. 6, 2006) based on research by J. Stephen Guffey, PT, EdD, and Jay Wilborn, MEd, addressing the effectiveness of blue light (405nm and 470nm) on Staphylococcus aureus and Pseudomonas aeruginosa. This important research was also referenced in the March 2007 issue of Training & Conditioning. Specific research using blue light on MRSA is currently scheduled for publication in the near future. If this combined research proves the effectiveness of blue light on MRSA, blue light will become one of the most important tools in the athletic trainer’s toolbox.

Benefits: Based on this research, there is reason to anticipate that light in the “blue” range will prove bactericidal against MRSA. The Dynatron 405 infrared/blue light probe will enable athletic trainers to treat this type of situation in a safe, fast, and very inexpensive way.

Dynatronics 800-874-6251 www.dynatronics.com Circle No. 550

New Technology: The latest technology for the treatment of athletic injuries is the Bio-Dermal Hydrogel Kit, which provides fast, effective pain relief through the application of roll-on topicals into a hydrogel pad. The roll-on application allows customization of the athlete’s treatment. The kit contains bottles of one-percent hydrocortisone for anti-inflammatory application, four-percent lidocaine for anesthetic application, and 15-percent methylsalicylate for analgesic application.

Benefits: When serious injuries limit athletes’ performance, they can wear the transdermal patch while receiving pain relief or anti-inflammatory treatment while engaged in their sport. Serious injuries can be treated using appropriate ingredients applied to the hydrogel pad, utilizing the benefits of combined phonophoresis treatment with an ultrasound transducer gliding over the pad or by placing appropriate electrodes over the pad for iontophoresis treatment.

Kustomer Kinetics, Inc. 800-959-1145 www.kustomerkinetics.com Circle No. 552 TR AINING-CONDITIONING.COM

STATE OF THE INDUSTRY

Industry Trend: The Equalizer fits beautifully into the current trend toward functional and portable training tools. The basics, like push-ups, chinups, dips, and vertical rows, cannot be ignored if an athlete is to get stronger.

Too many new exercises are often thrown at athletes who have not first become competent with the basics.

Benefits: The Equalizer and the body-weight strength training exercises it facilitates train athletes to use their body as the weight. This functional training helps link their entire body together, so it performs optimally as a cohesive unit. It also engages the core and reduces their chances of getting injured while participating in their sport. It is especially useful for coaches who are not able to get their athletes into the gym and are looking for practical ways on the field or court to improve athletic ability.

Lebert Fitness, Inc. 905-785-0626 www.lebertequalizer.com Circle No. 553

Industry Trend: In high-impact sports, athletes are demanding better range of movement, impact protection, and body thermo-regulation through moisture movement. These sometimes conflicting imperatives pose a challenge to equipment manufacturers. McDavid has responded with an enhanced HexPad offering that incorporates a HexPad of dual density.

Benefits: Constructed through a patented process using individual foam pads, HexPad provides excellent range of motion. Individual pads combine for optimum padded protection with much less weight. Wicking Hydravent fabric thermo-regulates the body for a stable core temperature. The new Dual Density HexPad uses a denser outer layer of foam and a softer inner layer of foam against the body. The denser layer disperses the energy of impact, while the inner layer absorbs for maximum combined impact protection.

McDavid USA 800-237-8254 www.mcdavidusa.com Circle No. 554

Industry Trend: Extraordinary athletes need extraordinary tools to help them train.

Benefits: Whatever the sport or competitive level, NASM can help your athletes stay in the game and perform like champions. The NASM offers two programs: CES—Learn revolutionary techniques to correct muscle imbalances and establish proper movement patterns; and PES—Learn cutting-edge performance assessment techniques and sport-specific program design. Take your game to the next level and advance your career with the NASM CES and PES.

Benefits: You demand strength, endurance, and attention to detail.

So does Nautilus.

The company offers a complete package of top-quality athletic performance tools.

The Nautilus engineering team combines 35 years of experience and knowledge with modern technology to build some of the best elite strength training tools. During the development process, professional strength trainers and athletes—the real experts—provided input on what was right, and more importantly, what could be better. The result is the XPLOAD™ line of strength equipment. XPLOAD is everything that performance training equipment is supposed to be.

With intelligent details in a simple design, XPLOAD is tough equipment that your athletes can use to get the advantage they deserve.

National Academy of Sports Medicine 800-460-6276 www.nasm.org Circle No. 555

Nautilus, Inc. 877-657-7762 www.nautilusxpload.com Circle No. 556

Industry Trend: Virtually all athletic trainers in the NBA hold the NASM Corrective Exercise Specialist (CES) or Performance Enhancement Specialist (PES) advanced specialization.

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STATE OF THE INDUSTRY

Industry Trend: More and more high school and college athletes are looking to benefit from the same tools the pros use to develop quickness, agility, and power.

Benefits: TurfCordz were designed specifically for high-level athletic training by professional football, baseball, basketball, and hockey teams. The product provides an excellent training modality for developing explosive starts, increased power, and quicker footwork. The Safety Cord design features a strong nylon cord running the entire length of the heavy latex tube, assuring the safety and reliability that professional athletes demand during rigorous sports training.

TurfCordz are distributed by Perform Better.

NZ Mfg., LLC 800-886-6621 www.nzmfg.com Circle No. 557

Industry Trend: As a professional, you expect performance from your athletes, coaches, and fellow staff members. At Power Systems, performance is a top priority because the company’s performance impacts your performance.

That’s why Power Systems has offered thousands of innovative, top-quality products, first-class training solutions, and superior customer service for more than 22 years.

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Industry Trend: Almost everywhere you look these days, you find Pilates. With its emphasis on improving movement patterns and overall mind-body connection, Pilates works to heal the whole body instead of isolating certain areas.

Benefits: Pilates can lead to fewer injuries, better coordination, and improved strength and flexibility. By offering new Pilates products and resources, OPTP provides tools to enhance performance in all areas of fitness. Enhancing the lines of communication between the mind and the body will not only result in better performance, but will also help prevent injury and improve the quality of daily life.

OPTP 800-367-7393 www.optp.com Circle No. 558

Industry Trend: A current industry trend is the creation of multiple exercises to be performed at one “all in one” station.

This trend has inspired the team at Samson Equipment to create single-, double-, and even triple-sided stations, all with the option of adding accessories to provide even more exercises per station.

Benefits: Power Systems offers an extensive collection of plyometric, SAQ, and resistance training equipment.

Most products are in stock, ship within 24 hours, and come with a 100-percent satisfaction guarantee. To find out more about the Power Systems advantage, visit the company’s Web site, where you can conveniently view and safely order from the entire product line, read articles of interest, sample training routines, request a catalog, and submit comments. You can also call to speak with a knowledgeable representative.

Benefits: With multi-purpose stations, a weight training facility is less crowded and the athletes themselves become more efficient during the course of their workout. They are able to perform all of the major core lifts, as well as auxiliary exercises, without having to leave each station. With the development of the Samson double- and triple-sided Power Stations, each facility now has even more options when looking at “all in one” units, giving the strength and conditioning coach more freedom than ever before when planning a weightroom.

Power Systems 800-321-6975 www.power-systems.com Circle No. 559

Samson Equipment 800-472-6766 www.samsonequipment.com Circle No. 560

T&C DECEMBER 2007

TR AINING-CONDITIONING.COM

STATE OF THE INDUSTRY

Industry Trend: Trends are converging on three fronts to create a perfect storm. Staph infections, particularly antibiotic-resistant strains common in hospitals, are being seen more widely in the community at large.

Forty percent of us are colonized. New antibiotics are slow to make it to the market. When they do, their useful life is shorter as staph becomes resistant more quickly. At least one physician predicts that the storm of staph will sink sponsored prep school athletics.

Industry Trend: Plyometrics is one of the hottest trends in the fitness and rehabilitation market today. Topaz Medical’s Mediball can be a key component of your plyometric training.

Benefits: If there is a plus side to these trends, it’s the increased emphasis on general cleanliness and personal prevention from everyone involved. Rather than close a school for a one-day surge to sanitize, it means diligent daily efforts. Silver Leaf Solutions provides products to make those efforts easy, effective, and inexpensive.

Benefits: Mediballs are an excellent choice for strength training, improving ball handling and other sport-specific skills, and rehabilitation of injuries.

They are available in six popular sizes for all types of exercises and drills, from light one-handed throws to heavy two-handed push presses. Coupled with Topaz’s Mediball Adjustable Rebounder, no training partner is necessary, freeing up the coach’s or athletic trainer’s valuable time. The Rebounder gives instant feedback on the accuracy of each throw, allowing athletes to complete more repetitions in a given time period than with a human partner.

Silver Leaf Solutions, Inc. 800-292-3653 www.silverleafsolutions.com Circle No. 561

Topaz Medical 800-264-5623 www.topazusa.com Circle No. 562

Industry Trend: Speed and explosive power have become integral parts of today’s athletic training programs. The constant stress placed on athletes’ bodies during these exercises has been the driving force behind the development of Plyo-Safe Systems products.

Benefits: For more than 40 years, UCS has been an industry leader in training mats. The company has brought that experience to the plyometrics world with fully padded Plyo-Safe Elite boxes, G2 boxes, and specially designed Plyo-Mats. Athletes can now develop speed and explosive power safely.

UCS, Inc. 800-526-4856 www.ucsspirit.com Circle No. 563 TR AINING-CONDITIONING.COM

Industry Trend: The current trend among portable electrotherapy devices is to include multiple modalities in one portable device. This has encouraged the engineers at BioMedical Life Systems to take things a step further and develop a device with four modalities—interferential, TENS, NMS, and high-voltage—all in one unit.

Benefits: A portable, multi-modality device benefits the athletic trainer because he or she is no longer forced to choose between multiple electrotherapy devices and leave some back at the training facility.

The QuadStar® Elite by BioMedical Life Systems has everything needed to ensure that the trainer is fully prepared to treat athletic injuries, right on the sidelines, with one unique device.

BioMedical Life Systems, Inc. 800-726-8367 www.bmls.com Circle No. 564 T&C DECEMBER 2007

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CEU QUIZ

T&C December 2007 Volume XVII, No. 9

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz and mailing it 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 66) that represents the best answer for each of the questions below.

Complete the form at the bottom of page 66, include a $20 payment to MAG, Inc., and mail it by March 1, 2008 to the following address: MAG, Inc., ATTN: T&C 17.9 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 within 30 days.

Comeback Athlete (pages 4-7) Objective: Hear the rehab story of University of Wisconsin men’s basketball player Brian Butch, who is on his way back from a dislocated elbow.

1. With an elbow dislocation, losing _________ of the joint is a concern. a) Extension. b) Flexion. c) Abduction. d) Pronation.

Bulletin Board (pages 8-10) Objective: Read summaries of the latest studies and news to come out of the sports medicine world.

2. HITS technology places _____ inside players’ helmets and sends information regarding the magnitude, length, and location of impacts to the head to a _____. a) Accelerometers; laptop computer on the sideline. b) Accelerometers; national database in California. c) Dynamometer; laptop computer on the sideline. d) A techno chip; central database.

3. What is one reason Broglio anticipates differences between the college and high school HITS data? a) Smaller players don’t play as much in high school. b) High school players’ brains are still developing. c) High school players’ hits are much harder. d) The coaching quality differs between levels.

4. When additional data is gathered, changes may occur to what? a) Football rules. b) Tackling techniques. c) Traditional helmets. d) Helmet sizing.

5. Players in the groin injury prevention program had _____ groin injuries per 1,000 hours of play compared to _____ injuries per 1,000 hours of play suffered by those not in the program. a) .44; .61. b) .61; .71. c) .61; .44. d) .70; .61.

6. What did a research study published in the British Journal of Sports Medicine conclude about ice-water immersion as a post-exercise recovery technique? a) Ice baths minimize delayed-onset muscle soreness. b) Ice baths fail to minimize delayed-onset muscle soreness. c) Ice baths decrease pain with sit-to-stand transitions at 24-hours post-exercise. d) Ice baths delivered no changes in pain with sit-to-stand transitions.

Bridging The Gap (pages 14-19) Objective: Understand how veteran athletic trainers are adapting to working with Generation Y athletic trainers who are now entering the workforce.

7. Both the younger and older generations of athletic trainers appear to clearly understand what? a) What an appropriate relationship with a student-athlete includes. b) That athletic trainers typically put in long hours. c) That athletic training has a deep history they respect. d) That younger athletic trainers have different ideas and philosophies than the older generation.

8. Younger athletic trainers like to hear what from older athletic trainers? a) Direct and blunt criticism. b) Immediate feedback. c) A downplayed version of the problem at hand. d) Anything that will avoid conflict and discussion.

To New Heights (pages 21-25) Objective: Learn how the University of North Carolina increases its athletes’ vertical jumping ability.

9. Foundational strength is important because: a) Foundational strength development improves the hip rotary power as measured by vertical jump. b) A study’s broad jump measurements increased by 25 percent after foundational strength development work. c) Researchers’ hip flexion/extension strength increased by 30 percent after foundational strength development work. d) Foundational strength development improves the double-leg triple extension.

10. This author uses what exercise as the primary movement in the University of North Carolina’s foundational strength program? a) Single-leg extension. b) Back squat. c) Hip rotation. d) Knee extension.

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Triple Threat (pages 27-32) Objective: Get the latest research updates on the female athlete triad, along with ideas on prevention and treatment of this condition.

11. The three components of the female athlete triad are: a) Disordered eating, low bone mass, and eumenorrhea. b) Disordered eating, low bone mass, and amenorrhea. c) Low bone mass, eumenorrhea, and hypoglycemia. d) Amenorrhea, hyperglycemia, and osteoporosis.

12. The new model of the female athlete triad indicates that each triad component: a) Is dependent on the other components. b) Exists on its own independent spectrum. c) Progresses based on the other components. d) Has a definitive yes/no presence.

13. One study found that eating disorders were present in _____ percent of elite female athletes in â&#x20AC;&#x153;thin-buildâ&#x20AC;? sports compared to 5.5 percent of non-athletes. a) 11. b) 21. c) 31. d) 41.

14. One study found that up to what percent of exercising women experienced menstrual disturbances? a) 38. b) 58. c) 78. d) 90.

15. Using the World Health Organization standards, recent studies have found that _____ percent of female athletes suffer from osteopenia compared with 12 percent of the general population. a) 11-22. b) 22-50. c) 50-60. d) 55-65.

16. The American College of Sports Medicine recommends that athletes whose bone density falls one to two standard deviations below average should: a) Be diagnosed as having low bone mass. b) Not be allowed to participate in sports. c) Undergo a blood test. d) Begin taking two calcium supplements daily.

17. Most educational efforts aimed at preventing the triad are focused on: a) Disordered eating. b) Training levels. c) Calcium intake. d) Amenorrhea.

18. More formal intervention should occur for female athletes when: a) The athlete doesnâ&#x20AC;&#x2122;t appear to be gaining weight. b) Performance declines and the athlete complains of fatigue. c) A stress fracture takes longer than four weeks to heal. d) The athlete is amenorrheic for six months or more, suffers fractures, or experiences irregular menstrual cycles.

TR AINING-CONDITIONING.COM

Daily Specials (pages 33-40) Objective: To see how five nutritionists develop a meal plan for athletes in five different situations.

19. During the preseason, football players may have a difficult time: a) Cooling down after practice and eating cold food. b) Consuming dessert after a lean protein dinner. c) Consuming enough calories to maintain weight. d) Sleeping at night.

20. Lactose intolerance occurs in those individuals who: a) Participate in endurance activities. b) Have borderline diabetes. c) Cannot produce lactase to breakdown lactose. d) Have poor nutritional intake.

21. According to this article, research has shown declines in basketball-specific performance at a dehydration level of: a) .5 percent. b) One percent. c) 1.5 percent. d) Two percent.

22. A recovery snack should be consumed within what time frame post-workout? a) 10-15 minutes. b) 15-20 minutes. c) 30-40 minutes. d) 60-90 minutes.

23. A soccer player may run ____ miles over the course of a game. a) One. b) Two to three. c) Five to seven. d) 10.

Old Cat, New Tricks (pages 43-47) Objective: Take a look at how NFL veteran Vinny Testaverde trained to prepare for his 21st professional season.

24. One benefit of harness exercises is that: a) Resistance can be easily added to make the athlete adapt his/her stride. b) One can attach the harness to a stationary object. c) Everyone has a harness. d) The athlete must overcome resistance while running, which recruits important muscle groups for speed development.

25. What is one essential ingredient of speed and quickness? a) Lateral movement ability. b) Flexibility. c) Running technique. d) Throwing technique.

Answer sheet is on page 66 T&C DECEMBER 2007

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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 17.9 Quiz, 31 Dutch Mill Road, Ithaca, NY 14850, no later than March 1, 2008. 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 within 30 days.

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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 17.9 Quiz” on check) ❏ Visa

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T&C DECEMBER 2007

TR AINING-CONDITIONING.COM

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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Calling Cards

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Here is what these companies are most known for...

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A world leader in the art and science of exercise education. www.chekinstitute.com

Equipment for training without straining. www.shuttlesystems.com

Winning taste...

Championship results. www.cytosport.com

Manufacturer and distributor of advanced-technology medical and rehabilitation equipment, supplies, and treatment tables. www.dynatronics.com

Radically increase game-winning intensity, first-step quickness, and vertical jump. www.vertimax.com

Manufacturer of quality therapeutic devices and supplies for 50 years. www.mettlerelectronics.com

Elite performance training equipment since 1970. www.nautilus.com

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

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

TR AINING-CONDITIONING.COM

T&C DECEMBER 2007

67

COMPANY Q&A

The Right Equipment Prepares Athletic Training Programs for New Fitness Trends

What is the Total Gym® PowerTower™?

Tom Campanaro, President and CEO of efi Sports Medicine, is the originator of the Total Gym® and developer of the GRAVITYSystem commercial fitness program. Today, efi® is a leading manufacturer of functional incline resistance training equipment for the athletic training, physical therapy, and home fitness markets.

The PowerTower is the only bodyweight incline resistance machine that allows the user to adjust resistance while exercising. Athletic trainers and physical therapists can control the load an athlete is using in a way that wasn’t possible before.

What differentiates this piece of equipment from everything else in the industry?

The Total Gym PowerTower lets athletic trainers change resistance levels remotely. This allows them to better manage the rate and degree of muscle fatigue in their athletes. It also offers complete range of motion for optimum functional movement in nearly every exercise.

Why is the Total Gym PowerTower important to the world of athletic training?

It’s important because of its versatility and effectiveness in getting injured athletes back onto the field quickly.

How can athletic trainers benefit from using the Total Gym PowerTower?

efi Sports Medicine/Total Gym 7755 Arjons Dr. San Diego, CA 92126-4366 800-541-4900 Fax: 858-764-0018 www.totalgym.com 68

T&C DECEMBER 2007

The biggest benefit is the fantastic versatility of the Total Gym PowerTower.

It provides the modality for athletic trainers to offer athlete-specific exercises that progress throughout the individual’s development. Athletic trainers experience a new freedom to creatively use their knowledge with this multi-functional equipment—in fact, I

encourage athletic trainers to let their own expertise shine.

How can the Total Gym PowerTower assist in the injury rehabilitation process?

Using the PowerTower can minimize athlete discomfort and pain, which boosts their confidence. Also, physical therapists gain a great advantage using power to change the incline.

They can ease patients on and off the glideboard and modify the resistance levels while the patient is in a safe lying position. Also, the rehabilitation process can start early with the PowerTower, since partial weight-bearing exercises can be performed beginning at three percent of body weight.

How can athletes benefit from using the Total Gym PowerTower?

Herm Schneider, Athletic Trainer for the Chicago White Sox, told me one day that he wouldn’t put any of his million-dollar players on anything else.

It’s because the PowerTower offers safety, multi-plane functionality, range of motion, and versatility.

The PowerTower turns body weight into resistance and allows athletes to change resistance levels while they’re working out, so they get the most from their workout.

How has fitness changed in the past decade?

The paradigm toward functional bodyweight resistance began in the mid- to late-1980s. This accelerated due to a shift within the rehab and athletic training fields. Total Gym has focused on functional training, multi-plane movements, and working muscle groups synergistically since the mid-1970s.

We at efi Sports Medicine are happy to see this shift take hold, and we’re glad to be a part of the movement.

TR AINING-CONDITIONING.COM

™

SOFT-TISSUE OSCILLATION THERAPY

“The X5 has become a most valuable tool in the treatment of post-operative patients. Not only is the treatment effective for control of post-op pain, but its value in facilitating a reduction in edema allows patients to make quick gains in range of motion and overall mobility.” - J. Stephen Guffey, PT, Ed. D.

SEEING IS BELIEVING! • • • • • • • • • • • •

2 independent channels 6 treatment modes Small & large treatment probes 0-200 frequency range 4 frequency sweeps Customizable presets Conductance meter Optional battery pack 2 yr. warranty Bright OLED displays Lightweight and portable Cost effective and affordable

An EXCITING breakthrough in the treatment of acute and chronic pain!

Call today to schedule a demonstration and discover the benefits of soft-tissue oscillation therapy.

• 800.874.6251

Circle No. 136

Heart Fitness Clinically Tested Formula

Robust circulation is critical for a healthy heart.

Y

our clients work hard, conditioning their bodies

excess fibrin in the blood, a major cause of heart disease

and managing their diets, but as you know, even the

and stroke, and helps improve overall circulation.

healthiest diet needs supplementation. Rutozym™

Bromelain and papain, enzymes naturally occurring in

enterically coated tablets contain a special blend of

pineapples and papaya, help the body normalize

nattokinase, bromelain, and papain that supplement

inflammation, and can help reduce the stress placed on

our bodies natural supply of enzymes, and work

the body’s cardiovascular system.

systemically to improve our vascular circulation.

Rutozym™ is a clinically tested formula which will

Nattokinase, an enzyme found in natto, a fermented

help your clients’ cardiovascular health by helping improve

soy-based cheese popular in Japan, helps break down

their overall circulation and normallizing inflammation.

For more information or to discover how Rutozym can help you, visit our website at www. Rutozym .com †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. ©2007 Naturally Vitamins, a Marlyn Nutraceuticals, Inc. company.

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