Training & Conditioning 20.3 by Momentummedia

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April 2010, Vol. XX, No. 3

contents

Bulletin Board 4 Is the term “concussion” taken too lightly? … Senate considers tighter rules on supplements … Nanofiber material helps regrow cartilage … Exploring maximum possible running speed. Comeback Athlete 9 Lauren Ditscheit Loyola University Chicago Sponsored Pages 33 Fitness Anywhere 41 Balanced Body Product News 63 Nutritional Aids 65 Football Conditioning 69 Rehab Equipment 73 Pilates Equipment 76 Knee Braces 60 NATA Sneak Preview

58 Books & DVDs 80 CEU Quiz for NATA and NSCA Members 82 Advertisers Directory 84 Next Stop: Web Site On the cover: UNC and Stanford played in the 2009 NCAA Division I soccer championship in December. Our authors’ research found that female soccer players are at greater risk for ACL injury than their male counterparts. Story begins on page 42. Photo by Brett Wilhelm/NCAA Photos TR AINING-CONDITIONING.COM

Nutrition

The Recovery Window

While nutrition choices from breakfast to bedtime play a vital role in athlete health and performance, no time is more critical than immediately after workouts. By Michelle Rockwell Optimum Performance

Season 27 Camping A summer strength and conditioning camp can give high school

athletes in all sports a constructive activity for their months off and a competitive edge for the coming year. By Jeff Decker & Tim McClellan Leadership

the Leaders 35 Follow Besides training athletes for physical development, this author uses

the weightroom to cultivate their leadership skills and other intangible qualities. By Tim Wakeham Treating the Athlete

42 A veteran orthopedic specialist and colleagues answer key questions Joint Efforts

on the risk factors for ACL injury, the most effective prevention methods, and the state of the science in ACL rehabilitation. By Jeffrey Albaugh, Jared Friedman, Stephanie Cody, & Dr. Theodore Ganley Sport Specific

51 Boise State University’s perfect 2009 season was the latest The Boys on Blue

testament to its football strength program, which emphasizes speed, functional power, and a team-first attitude. By Tim Socha T&C april 2010

Editorial Board Marjorie Albohm, MS, ATC/L President, National Athletic Trainers’ Association Jon Almquist, ATC Specialist, Fairfax County (Va.) Pub. Schools Athletic Training Program Brian Awbrey, MD Dept. of Orthopaedic Surgery, Massachusetts General Hospital, and Instructor in Orthopaedics, Harvard Medical School Jim Berry, EdD, ATC, SCAT, NREMT 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 Co-Director of Athletic Training/Sports Medicine, Intercollegiate 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 Team Physician, University of California-Berkeley Dan Cipriani, PhD, PT Assistant Professor Dept. of Exercise and Nutritional Sciences, San Diego State University Gray Cook, MSPT, OCS, CSCS Clinic Director, Orthopedic & Sports Phys. Ther. Dunn, Cook, and Assoc. Keith D’Amelio, ATC, PES, CSCS Strength & Conditioning Coach for Men’s Basketball, Stanford University Bernie DePalma, MEd, PT, ATC Head Athletic Trainer/Phys. Therapist, Cornell University Lori Dewald, EdD, ATC, CHES, F-AAHE Department of Health Science, Kaplan University Jeff Dilts, Director, Business Development & Marketing, National Academy of Sports Medicine David Ellis, RD, LMNT, CSCS Sports Alliance, Inc. Boyd Epley, MEd, CSCS Director of Coaching Performance, National Strength & Conditioning Association Peter Friesen, ATC, NSCA-CPT, CSCS, CAT, Head Athletic Trainer/ Cond. Coach, Carolina Hurricanes Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine, Virginia Military Institute Vern Gambetta, MA, President, Gambetta Sports Training Systems P.J. Gardner, MS, ATC, CSCS, PES, Athletic Trainer, Liberty High School, Colo.

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T&C APRIL 2010

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

April 2010 Vol. XX, No. 3 Publisher Mark Goldberg Editorial Staff Eleanor Frankel, Director Greg Scholand, Managing Editor R.J. Anderson, Kenny Berkowitz, Abigail Funk, Kyle Garratt, Mike Phelps, Dennis Read Circulation Staff David Dubin, Director John Callaghan Art Direction Message Brand Advertising Production Staff Maria Bise, Director Trish Landsparger, Neal Betts, Natalie Couch Business Manager Pennie Small Special Projects Dave Wohlhueter Administrative Assistant Sharon Barbell Advertising Materials Coordinator Mike Townsend Marketing Director Sheryl Shaffer Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24 Pat Wertman (607) 257-6970, ext. 21 T&C editorial/business offices: 31 Dutch Mill Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 info@MomentumMedia.com Training & Conditioning (ISSN 1058-3548) is published monthly except in January and February, May and June, and July and August, which are bimonthly issues, for a total of nine times a year, by MAG, Inc., 31 Dutch Mill Rd., Ithaca, NY 14850. T&C is distributed without charge to qualified professionals involved with competitive athletes. The subscription rate is $24 for one year and $48 for two years in the United States, and $30 for one year and $60 for two years in Canada. The single copy price is $7. Copyright© 2010 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher. Unsolicited materials will not be returned unless accompanied by a self-addressed, stamped envelope. Periodicals postage paid at Ithaca, N.Y. and additional mailing offices. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

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Bulletin

Board Do Words Matter in Concussion Diagnoses? Researchers at McMaster University heard a line from parents so frequently they made it the title of their study on concussion terminology. “My Child Doesn’t Have a Brain Injury, He Just Has a Concussion,” published in the Feb. 2010 issue of the journal Pediatrics, found that children whose parents were told their child had suffered a “concussion” spent less time in the hospital and resumed normal routines sooner than kids whose parents were told they had sustained a “brain injury.” The study followed 434 children with traumatic brain injuries admitted to the McMaster Children’s Hospital in Hamilton, Ontario. Doctors gave 32 percent of them a diagnosis of concussion, and the rest variants of traumatic brain injury (TBI). Those in the concussion group were 1.5 times more likely to be discharged from the hospital in the days after their injury. On average, these children also went back to school sooner than those told they suffered a TBI. “Our research suggests the label ‘concussion’ conveys something that may not be accurate,” says Carol DeMatteo, MSc, OT, the study’s lead author and an occupational therapist and childhood disability researcher at McMaster. “Why don’t we call it a brain injury? After all, that’s what it is. We’re finding that the term concussion is taken pretty lightly.” The label seems to influence everyone involved in the child’s care. “Our interpretation was that it affects both parents and the physician,” says DeMatteo. “The kids given a concussion diagnosis were more likely to be discharged sooner, even when adjusting for the severity of the injury. That led us to believe the medical clinicians were also considering it to be less significant. And the families were the ones making the decision to send the kid back to school. “I’m not sure what the added value of using the term concussion is,” she continues. “People have a belief about concussions, and if we can’t re-educate them about that, maybe we need to call it something different to make them take it seriously.”

Senate Considering New Supplement Law In early February, Sen. John McCain of Arizona introduced the Dietary Supplement Safety Act of 2010. If passed, the legislation would require dietary supplement manufacturers to register with the Food and Drug Administration (FDA) and disclose all their products’ ingredients to the agency. It would also give the FDA the power to issue a mandatory recall if a product was deemed unsafe. The bill is supported by the United States Anti-Doping Agency, and McCain says it will protect athletes of all ages from supplements containing harmful ingredients. “We’ve had amateur athletes die,” he told the Associated Press. “It’s not as if it isn’t dangerous.” 4

T&C APRIL 2010

The legislation would amend the Dietary Supplement Health and Education Act (DSHEA), which was first enacted in 1994. The DSHEA prohibits the FDA from banning supplements or reclassifying them as drugs if they are food products that have been in the food supply and are not chemically altered or were sold as supplements prior to 1994. McCain’s proposal would repeal those provisions, giving the FDA more regulatory power. The act would also require supplement manufacturers to report to the FDA all minor adverse events relating to their products. Currently, they must report only adverse events that are brought to their attention by healthcare providers or consumers. To read the full text of the bill and check its status, go to: thomas.loc.gov and enter “supplement safety” in the search window.

Nanoscopic Material Helps Grow Cartilage Scientists at Northwestern University have created a bioactive nanomaterial that enables new cartilage growth. Injected through a minimally invasive procedure that activates bone marrow stem cells, the material functions without the aid of expensive added growth factors and its creators say it is the only therapy of its kind. Once the gel-like substance is injected into a damaged joint, it forms into a solid. The material binds with natural growth factors to promote cartilage growth—something the body can’t do naturally. Details on the therapy were published online in early February in the Proceedings of the National Academy of Sciences. “Unlike bone, cartilage does not grow back, and therefore clinical strategies to regenerate this tissue are of great interest,” Samuel I. Stupp, PhD, a professor at Northwestern and Director of the Institute for BioNanotechnology in Medicine, said in a press release. When cartilage is damaged, it causes joint pain and can lead to decreased function and osteoarthritis. The new material could help prevent these outcomes by creating type II collagen—the major protein in articular cartilage. “Our material of nanoscopic fibers stimulates stem cells present in bone marrow to produce cartilage containing type II collagen and repair the damaged joint,” first author Ramille N. Shah, PhD, Assistant Professor of Orthopaedic Surgery at Northwestern and Assistant Professor of Materials Science and Engineering, explained in the press release. “A procedure called microfracture is the most common technique currently used by doctors, but it tends to produce a cartilage having predominantly type I collagen, which is more like scar tissue.” The researchers tested the effects of microfracture surgery alone, microfracture with the material and exogenous growth factor, and microfracture with the material but without the TR AINING-CONDITIONING.COM

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Bulletin

Board growth factor. They found the material performed better than microfracture and just as well without the growth factor as with it. The material takes about a month to produce cartilage. To view the study, â&#x20AC;&#x153;Supramolecular Design of Self-Assembling Nanofibers for Cartilage Regeneration,â&#x20AC;? go to: pnas.org and enter â&#x20AC;&#x153;supramolecular designâ&#x20AC;? in the search window.

Top Speed in the Human Race A new study shows it may be possible for humans to run much faster than Jamaican sprinter Usain Bolt did when he reached nearly 28 mph at the 2008 Olympics and broke several world records. In fact, researchers suggest that biological limits determining running speed could allow an athlete to someday reach 40 mph. The new findings, published in the Jan. 2010 issue of the Journal of Applied Physiology, focus on the two main limiting factors for running speed: the force a runner applies to the ground with their legs and the amount of time available to apply that force. The main finding was that humans might be capable of generating more force than originally thought. â&#x20AC;&#x153;If one considers that elite sprinters can apply peak forces of 800 to 1,000 pounds with a single limb during each sprint-

ing step, itâ&#x20AC;&#x2122;s easy to believe that runners are probably operating at or near the force limits of their muscles and limbs,â&#x20AC;? Peter Weyand, PhD, one of the studyâ&#x20AC;&#x2122;s authors and an Associate Professor of Applied Physiology and Biomechanics at Southern Methodist University, said in a press release. â&#x20AC;&#x153;However, our new data clearly show that this is not the case. Despite how large the running forces can be, we found that the limbs are capable of applying much greater ground forces than those present during top-speed forward running.â&#x20AC;? Participants in the study ran forward and backward on treadmills, and hopped on one leg at top speed. The treadmills measured the force of each stride and researchers found that hopping on one leg at top speed produced 30 percent more force than top-speed forward running. Active muscles in the runnersâ&#x20AC;&#x2122; legs also generated 1.5 to two times more force in single-leg hopping than forward running. If future generations of athletes could create these ground forces while running, the study suggests they have the hardware to reach speeds as high as 40 mph. Elite sprintersâ&#x20AC;&#x2122; feet touch the ground for less than onetenth of a second, and the maximum ground contact forces occur within less than one-twentieth of a second when the foot first touches the ground. The research found that minimal ground contact times were almost the same for both forward and backward running. n

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ComebackAthlete

Lauren Ditscheit Loyola University Chicago By Kyle Garratt

Larry Ditscheit has seen his oldest daughter, Lauren, compete in countless volleyball matches. She started playing in fifth grade, continued through high school, and had been Loyola University Chicago’s primary setter as a sophomore and junior. But last September, he awoke at 3 a.m. and drove 14 hours to see Lauren play in Chattanooga, Tenn. This match was special, and not just because it would be her first game action of the season. For much of the previous summer it appeared Lauren would never play NCAA Division I volleyball again. That’s reality for someone struggling with involuntary eye and hand shaking—someone who watched her hair fall out, constantly felt nauseous and fatigued, and started many mornings by vomiting. Last April, Ditscheit began feeling symptoms of opsoclonus myoclonus syndrome (OMS), a rare neurological disorder better known as dancing eyes-dancing feet syndrome. “The day after our spring [2009] season, it hit me really hard,” she says. “I started lying around a lot and sleeping for 12 or 14 hours a day. I would get up in the morning and literally start puking, and then I wouldn’t eat during the day because I felt sick to my stomach. Anytime I was walking or on a bus I had really bad vertigo symptoms. I felt like I was going to fall, and I even walked into a pole once. I felt like I was walking on sponges and I couldn’t get my balance.” Final exams were approaching, she had interviews for summer internships, and she participated in several university groups, including Christian Life communities and Colleges Against Cancer. She thought the symptoms were stressrelated and would soon pass. They didn’t. “At the end of finals week I started getting really shaky, which I thought was from not eating,” Ditscheit says. “Once school ended I noticed that my eyes were moving back and forth really fast. If I stared at somebody, my eyes would shake and eventually my whole head started shaking. That’s when I knew something was really wrong.” But she didn’t know what was attacking her, and more troubling was that neither did anyone else. Her first three diagnoses were the flu, an inner-ear infection, and vertigo, but her symptoms were worse than for any of those conditions. She was prescribed balance exercises that didn’t help, and one doctor after another couldn’t tell her what was wrong. “It was the most frustrating thing ever,” Ditscheit says. “I TR AINING-CONDITIONING.COM

Steve Woltmann

Ditscheit missed part of her senior season due to a rare condition called opsoclonus myoclonus syndrome (OMS), which produces severe vertigo-like symptoms. was doing the summer program with the team, but I couldn’t even walk into the room without running into the door. Once, I was working on my reflexes by throwing a ball against a trampoline and catching it, and it hit me in the face. I was so embarrassed.” In early June, doctors referred her to a neuro-opthamologist at Froedtert Hospital near her hometown outside Milwaukee. There, she finally received the correct diagnosis, but that was only half the battle. In adults, OMS is typically caused by a tumor, so Ditscheit underwent three days of Kyle Garratt is an Assistant Editor at Training & Conditioning. He can be reached at: kg@MomentumMedia.com. T&C APRIL 2010

ComebackAthlete Lauren Ditscheit Loyola University Chicago Sport: Volleyball Condition: Opsoclonus myoclonus syndrome, also known as “dancing eyes-dancing feet syndrome” Result: After missing the first eight matches of her senior season, returned to the court and led her team in assists with 735 in 21 matches

tests to see if she had one. “At that point, I finally felt like they were actually doing something,” Ditscheit says. “Rather than saying, ‘Oh, you’ll eventually get over it,’ at last they were going to figure out what was happening to me. I was grateful, but I kept puking and felt like a guinea pig for the doctors. I would see doctor after doctor and have to re-explain how I felt.” By the time she was correctly diagnosed, she had lost 25 pounds. For someone whose entire life seemed to be hanging in the balance, Ditscheit was very lucky. The doctors found no tumor and determined that a virus caused the syndrome. But on the other hand, she was incredibly unlucky to have the syndrome at all—OMS is most common among children with cancer of the nervous system and least common among people in her age group with no tumors. It affects one out of every 10 million people. The antibodies in Ditscheit’s immune system were attacking her brain, which caused the shaking of her eyes and hands. Initially, she was treated with plasmapheresis—a procedure that involves removing blood plasma, cleansing it in an at-

“It felt like someone was sitting on my chest, and there was sharp pain from my heart shooting down my arms and abdomen,” Ditscheit recalls. “I couldn’t stand up or breathe. It was terrifying.” tempt to filter out the damaging immune cells, and returning it to the body. She went to a blood clinic three times a week for three weeks. Once during this treatment, air entered her plasmapheresis tube and caused her blood pressure to dip dangerously low. She went into cardiac arrest, her parents called 911, and an ambulance took her to the hospital, where she remained for the rest of the day. “It felt like someone was sitting on my chest, and there was sharp pain from my heart shooting down my arms and abdomen,” Ditscheit recalls. “I couldn’t stand up or breathe. It was terrifying.” After three weeks of plasmapheresis, her body adjusted to it and it ceased being effective. The treatment helped with most of the symptoms, but she was still chronically fatigued. In mid-June, she started IVIg (intravenous immunoglobin) therapy, which suppressed abnormal immune proteins and helped increase her energy. Much of the summer was a rollercoaster of expectations and experiments. T&C APRIL 2010

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ComebackAthlete In July, she felt well enough to play in a grass tournament, but performed poorly. The next day, she fainted while coaching grade schoolers at Loyola. “The problem was that every day was different,” Ditscheit says. “I would wake up one morning feeling great and think things were getting better. The next morning, I would crash and sleep a lot. I had a false sense of hope the whole time.”

Ditscheit had to re-learn the most basic skills. “I had a lot of trouble with hand-eye coordination. When setting, I would doublehit the ball or it would hit me in the face because I didn’t know exactly where it was.” Ditscheit began practice on Aug. 9 with the rest of her teammates, but it was a struggle. As a junior she had led the team in assists and the Horizon League in service aces. But in those early practices she sometimes missed the ball completely. “When she first came back, I thought there was no way she could go through a whole practice, let alone a whole game,” says Amanda Buchanan, MS, ATC, the team’s Athletic Trainer. “We discussed getting back to just being a practice player. We really didn’t think she would be able to improve at that point.”

Ditscheit started by participating in one of the two-a-day practices each day, and even then she didn’t perform every drill. She talked with Buchanan frequently about how she felt and the possibility of taking a medical release and not playing volleyball. The athletic department reassured her it would honor her scholarship regardless of what she decided. “Amanda told me, ‘Do whatever is best for you,’” Ditscheit says. “‘If you don’t think you can play, then that’s probably the best decision.’” Ditscheit hated sitting out, but knew she wasn’t healthy. She met with Buchanan before each practice to go through a battery of balance and proprioception exercises prescribed by her doctors. She would stare at a dot on the wall and shake her head side-to-side and up-and-down, or simply follow Buchanan’s moving finger to retrain her visual focus. She also walked forward and backward with one foot in front of the other, sobriety-test style, while shaking her head horizontally and vertically to improve her balance. “Her inability to focus on the ball was always the main problem,” Buchanan says. “When she was playing, you could tell she was just using motor memory instead of actually seeing the ball.” Ditscheit had to re-learn the most basic skills. “I had a lot of trouble with hand-eye coordination,” she says. “When setting, I would double-hit the ball all the time or it would hit me in the face because I didn’t know exactly where it was. Just

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ComebackAthlete as it approached, my eyes would shake back and forth really fast. So I would lose the ball in the air at the last second and have to adjust.” Buchanan talked frequently with Head Coach Marcie Wolbeck to keep her apprised of Ditscheit’s progress. When she would mis-hit a ball or appear fatigued, the staff knew it was time to hold her out of practice. “Lauren put up a very tough exterior and wanted to prove she could do everything,” Wolbeck says. “That’s just her personality, and it really helped her in volleyball in the first place. However, it didn’t allow everyone on the team to understand what she was going through.” As the IVIg treatments took effect and the coordination exercises began paying off, Ditscheit’s return to a semblance of normalcy was slow. “She eventually accepted her disorder and started working with it,” Buchanan says. “That was the biggest step forward. She would set three balls in a row perfectly and the next one would go way off. She got very frustrated with herself and I would pull her aside and say, ‘It’s fine. We’re going to keep working on this.’” “I had to accept where I was at the time, and that was the hardest part of the whole process—learning how to play with the illness,” Ditscheit says. “I just relied on my natural instincts a lot more. I got in position, stuck my arms out, and hoped the ball would be there. I was playing without sight.” While she was getting better at accepting her illness, she wasn’t content not practicing or playing. She sat on the bench for the first eight contests of her senior season, waiting for the team physician to clear her. Her personal physician told her she was well enough to play, but she was still restricted during some practices. Her frustration mounted and she argued with her coaches for the first time. “I felt like I was getting better and they weren’t pushing me any more because they were afraid I was going to faint or get sicker,” Ditscheit says. “If they treated me like a normal player and I didn’t perform, then I would know I didn’t deserve a position. I was frustrated because I felt like I wasn’t get-

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ComebackAthlete ting anywhere.â&#x20AC;? When she was finally medically cleared to play in Chattanooga against Southern Illinois University-Edwardsville, she contributed 31 assists in her first match. Loyola won the tournament and she made the all-tournament team. â&#x20AC;&#x153;I thought, â&#x20AC;&#x2DC;This is where I belong, I belong with my team,â&#x20AC;&#x2122;â&#x20AC;? Ditscheit says. â&#x20AC;&#x153;Just give me a chance and see what I can do. I was excited to be back, and the whole sickness was overcome by looking at everyone else on the court and feeling like they had my back and knew what I had gone through.â&#x20AC;? Ditscheit had to become a different player. She relied less on her skills and power and more on rallying her teammates, or as she puts it, being that loud, annoying person who gets everybody pumped up. â&#x20AC;&#x153;When she got out there in her first game, you could see the dramatic impact she had on the team,â&#x20AC;? Wolbeck says. â&#x20AC;&#x153;It was really a neat moment to see her spirit permeate through her teammates and elevate our play. Lauren is one in a million for recovering and competing in her final season.â&#x20AC;? Ditscheit managed a 4.0 GPA during the fall semester despite having trouble reading. Stress and reading still trigger eye and hand twitching, but her doctors say that should dissipate this spring, a year after her symptoms started. She now coaches at youth camps, taking extra time to warm up as she deals with lingering visual focus problems. Set to graduate in May with a degree in advertising and

public relations, she will then begin a public affairs internship at a place she once hatedâ&#x20AC;&#x201D;a hospital. â&#x20AC;&#x153;I completely changed my internship to work at the Chicago Childrenâ&#x20AC;&#x2122;s Memorial Hospital because this experience made me appreciate the medical world a lot more,â&#x20AC;? Ditscheit says. â&#x20AC;&#x153;Thatâ&#x20AC;&#x2122;s something I never thought I could be involved in. I wanted to design and be creative, but I found that you can be creative by helping other people, too.â&#x20AC;? She briefly considered becoming a physical therapist, though she now says thatâ&#x20AC;&#x2122;s unlikely. But if her illness has taught her anything, itâ&#x20AC;&#x2122;s that intentions can quickly be rendered irrelevant. â&#x20AC;&#x153;I had a four-year plan for what I wanted to do and who I wanted to be,â&#x20AC;? Ditscheit says. â&#x20AC;&#x153;Once I got sick, I had to reevaluate everything I wanted to do and take it moment by moment to see what each day brought. It calms me down and makes me appreciate everything I have in front of me, because sometimes thatâ&#x20AC;&#x2122;s all you have.â&#x20AC;? n Did one of your athletes have an interesting, unique, or inspiring comeback from injury or illness? Nominate them for our Comeback Athlete feature by sending an e-mail to: Comeback@MomentumMedia.com.

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NUTRITION

The Recoveryy Window

While nutrition choices from breakfast to bedtime play a vital role in athlete health and performance, no time is more critical than immediately after workouts. Only the right mix of macronutrients, electrolytes, and hydration will refuel and replenish the body efficiently. By Michelle Rockwell

SUzANNE LYNCH WITH IMAGES FROM ISTOCK.COM

t’s Friday night at 9:30 p.m. A basketball team begins its 90-minute bus ride home after an exciting double-overtime win, and the players are exhausted—eager to get some rest before they leave again at 7:00 a.m. for the second game of the weekend tournament. Most players drain a couple of water bottles on the ride home, a few eat candy from their bags, and others snack on brownies baked by a player’s mom. Some wait until they get home to see if they’re hungry. Back at school, a few parents are waiting with fast food bags in hand. In all, only a handful of players eat a meal before going to sleep. You might guess how the tournament’s second game turns out. The players are fatigued by halftime, their legs feel impossibly heavy, and they struggle to execute the precise motor movements needed for shooting. They also have trouble maintaining mental focus. One player misses the last quarter due to muscle cramping. Afterward, players may blame the early morning wake-up or the strain of a long game the night before, or simply say they had an “off day.” They’ll probably never think about the real

T&C APRIL 2010

reason they did so poorly: They completely ignored recovery nutrition. Most athletes know the value of a healthy breakfast and a balanced pre-game meal. But all too often, they don’t know about arguably the most important time to provide their bodies with fuel to replenish and reload. Post-activity eating and drinking is an essential component of athletic success, and improving recovery nutrition is one of the easiest ways athletes can measurably boost their performance. MUST-HAVES Recovery nutrition is best thought of as a window of opportunity. Research has found that in the approximately 30 minutes after intense exercise, the body optimizes its ability Michelle Rockwell, MS, RD, CSSD, is a Sports Dietitian based in Raleigh-Durham, N.C., and the former Coordinator of Sports Nutrition at the University of Florida. She offers sports nutrition consulting services in addition to educational products and workshops through RK Team Nutrition: www.rkteamnutrition.com. TR AINING-CONDITIONING.COM

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NUTRITION to replenish energy storesâ&#x20AC;&#x201D;particularly muscle and liver glycogen. This is also a critical time because the body instigates muscle protein synthesis for muscle tissue recovery and repair, replenishes fluids and electrolytes lost through sweat, and adapts to the stresses encountered in the workout. The quantity and quality of nutrients and fluids consumed in the post-exercise period greatly affect recovery. And the longer and more intense a workout, the more important it is to kick-start the bodyâ&#x20AC;&#x2122;s recovery and replenishment mechanisms with adequate fueling. The three most important components of recovery nutrition are carbohydrates, protein, and fluids/electrolytes. Carbohydrates. Hard exercise dramatically decreases the bodyâ&#x20AC;&#x2122;s carbohydrate stores. One recent estimate suggests that a 150-pound athlete may utilize 200 grams of muscle glycogen and 50 grams of liver glycogen in a typical rigorous training session or competitionâ&#x20AC;&#x201D;thatâ&#x20AC;&#x2122;s a total of 1,000 calories worth of carbs! Athletes should consume .5 to .7 grams of carbohydrates per pound of

reals, granola bars or sports bars, pretbody weight within the first 30 minutes zels, and flavored milks. after exercise. For someone weighing Protein. Protein consumed within the 150 pounds, that means roughly 75 to recovery window provides amino acid 100 grams. The foods and beverages in building blocks for muscle tissue synthethe â&#x20AC;&#x153;Carbsâ&#x20AC;? box on page 20 each consis and repair. It also helps ensure a net tain about 50 grams of carbohydratesâ&#x20AC;&#x201D; positive protein balance, which means but you should encourage athletes to protein synthesis exceeds protein degread product labels and broaden their radation (breakdown) in muscle tissue. horizons with a wide selection of carbProtein degradation is elevated after excontaining foods and drinks. ercise, so failing to consume protein can Beyond the 30-minute â&#x20AC;&#x153;immediateâ&#x20AC;? actually result in muscle loss. recovery window, itâ&#x20AC;&#x2122;s also important Researchers generally suggest that for athletes to consume more carbsâ&#x20AC;&#x201D; athletes need 10 to 20 grams of proat least another 50 gramsâ&#x20AC;&#x201D;about two tein in the 30-minute recovery window hours after exercise. This helps comto provide adequate amino acids for plete the restoration of glycogen levsynthesis and repair. The foods in the els and ensure that muscle tissue will â&#x20AC;&#x153;Proteinâ&#x20AC;? box on page 20 each contain be ready to perform again at the next roughly 10 grams, but again athletes workout, practice, or competition. should be encouraged to use nutrition To make matters slightly more comlabels and make their own choices. plicated, some carbohydrates are better There is limited evidence to suggest for recovery than others. High-glycethat one protein source is superior to mic carb sources are absorbed more another for promoting muscle recovery. quickly by the body, helping restore Some researchers have reported that glycogen levels more efficiently after whey protein is most favorable because workouts than low-glycemic sources. of its unique amino acid composition High-glycemic foods are generally those and absorption rate, but most recomwith refined flours and added sugars, mendations do not distinguish between such as bagels, low-fiber/high-sugar ce-

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NUTRITION

RECOVERY CARBS … Each item listed below contains roughly 50 grams of carbohydrates. Athletes should consume .5 to .7 grams of carbs per pound of body weight within 30 minutes after exercise to promote optimal recovery. Bagel 3 slices of white bread 2 pancakes or 2 pieces of French toast Large muffin 2 pieces of fresh fruit 1 cup of cold cereal (check labels) 1 sports bar or 2 small granola bars (check labels) 10 ounces of fruit juice 16 ounces of chocolate or strawberry milk

protein sources. With so many proteinrich options, from meat, dairy, and eggs to nuts, seeds, and legumes, athletes should choose the ones they like best, and perhaps even experiment with different combinations to see if they notice a difference in recovery with certain foods as compared to others. Fluids/electrolytes. The total amount of fluid and electrolytes needed after physical activity varies by individual based on body chemistry, sweat rate and salt content, and other factors. The simplest guide for replenishment is weight loss during workouts: Athletes should weigh themselves before and after activity, and consume 16 to 24 fluid ounces for every pound they lose. For example, someone who drops three pounds during practice needs 48 to 72 ounces of fluid during the recovery window. Of course, athletes must also be encouraged to focus on hydration during activity, so ideally, their pre- and postworkout weight shouldn’t be much different. If the prospect of downing 72 ounces of fluid after a workout is unappealing, that’s one more reason to hit the water and sports drink bottles early and often while working out. Because sweat contains electrolytes like sodium and potassium, the best recovery hydration options are sports drinks, fruit juice, and flavored milk as opposed to plain water. Chocolate milk in particular is an excellent choice, because it rehydrates and provides electro20

T&C APRIL 2010

lytes while also supplying the body with carbs and protein. Beyond those three key areas, fat is another component that athletes sometimes ask about regarding recovery nutrition. Conventional wisdom is that low-fat foods and beverages are the best options, because a high fat content slows digestion and thus delays nutrient absorption. However, some researchers note that significant depletion of fat stores within muscles (intramuscular triglycerides) occurs during training. As much as 900 calories worth of fat may be oxidized

during a hard workout or competition. Some recent studies have also found that “healthy fats,” such as the omega-3 fatty acids found in foods such as avocados, nuts, and olive oil help regulate the inflammatory response after workouts. For those reasons, athletes shouldn’t be afraid to consume moderate amounts of fat in post-workout meals. However, the broader warnings against trans fats and foods high in saturated fat still apply. MEAL OR SNACK? Athletes crave simplicity in nutrition advice. One of their most frequently asked questions is whether they are better off consuming a meal or simply a snack after workouts and games. Some ask this question because they have so little appetite after hard work that a snack is all they can stomach. In most cases, my answer is both— or more specifically, first one, then the other. It’s fine if they only consume a snack in the 30-minute window, as long as it meets the criteria outlined above. A large glass of chocolate milk and a few handfuls of pretzels may be all they need to get enough carbs, protein, and electrolytes to begin optimal recovery. If they go that route, they should plan on consuming a full meal about two hours later, complete with at least 50 grams of carbs and 15 grams of protein, and a larger quantity of whole food overall. This will ensure that muscle glycogen replacement continues and the body’s longer-term recovery processes

… AND PROTEIN Each item on this list contains roughly 10 grams of protein. An optimal recovery meal consumed within 30 minutes after a workout should contain 10 to 20 grams of protein. 1 ounce of meat/poultry/fish/seafood 2 eggs or 2 egg whites 8 ounces of milk (dairy or soy) 1 cup of yogurt 1/2 cup of beans 1/2 cup of hummus 1 sports bar (check labels) 1/3 cup of nuts or 2 tablespoons of peanut butter

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NUTRITION

MAKING IT HAPPEN In my work with athletes, I develop individualized nutrition plans that cover daily intake before, during, and after exercise. With recommendations in hand, we work on realistic strategies to make sure the plan is followed. For the struggling basketball players described at the beginning of this article (yes, they really existed), I worked with coaches, parents, and the team’s athletic trainer to institute team-wide recovery nutrition after every game. Team personnel started packing post-game snacks

that were waiting for players on the bus. In addition, I created easy-to-follow latenight meal suggestions for the players’ parents to prepare at home. Sometimes, we got creative to meet the players’ needs. An assistant coach worked with concessions stands at home and on the road to purchase salted soft pretzels with mustard at a group discount for the team to eat after games. A parent provided either individual servings of chocolate milk or low-fat milkshakes from a fast food restaurant, and the athletic trainer got into the habit of bringing bananas and a cooler of sports drinks. Simple steps like those meant that players had easy access to quality protein, carbohydrates, fluids, and electrolytes during the critical 30-minute recovery window. Once I began working with the team, game and practice performance improved—particularly in settings where quick recovery was most important, like weekend tournaments. The incidence of muscle cramping decreased, and players had an easier time maintaining their body weight throughout the season. Of course, there are many ways to

Make an Informed Choice!

improve players’ recovery nutrition habits. I asked professionals at several athletic programs for their tips, and here’s what they shared: Practice makes perfect. Chris Morland, MS, CSCS, Strength and Conditioning Coordinator at North Carolina State University, has implemented postworkout recovery nutrition with his athletes and observed several benefits. “During the competition phase of the year, when intensity and energy expenditure are very high, I look to make quality calories directly available to athletes right after workouts,” he says. “We also provide athletes with an explanation of why recovery nutrition is important, so they connect recovery to personal choices.” Morland offers NCAA-permissible nutritional bars and shakes along with sports drinks, nuts, and fruit to his athletes immediately after workouts. He believes that recovery nutrition habits acquired in the weightroom translate into better post-game and post-competition nutrition practices. The women’s cross country and track and field teams at St. John’s University have enjoyed improved workout recov-

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receive adequate fuel. It will also allow replacement of the broader spectrum of micronutrients and amino acids that the snack didn’t provide. For those who can eat a full meal within the 30-minute window, the advice basically flip-flops. They should consume a snack about two hours after their meal, again with at least 50 grams of carbs and 15 grams of protein. The overall goal is to kick-start recovery with immediate refueling, and then to follow up with further nutritional support after a couple of hours.

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NUTRITION ery through nutrition recommendations from Sports Dietitian Mary Ellen Bingham, MS, RD, CSSD. After noticing that the team traveled up to 45 minutes each way to run in Central Park or the New York Armory, Bingham recommended bringing fuel and fluids for the ride back to campus. Low-fat chocolate milk and trail mix are some of the athletes’ favorites, and they’ve carried the lessons from these practices to meet days and to other teams as well. Change the culture. Some teams have a well-defined routine they follow religiously after practices and games. The athletes might get treatment in the training room, meet with coaches, hit the

Center, tells her athletes, “You need it the most when you want it the least.” Athletes who don’t feel hungry after workouts often do better with recovery beverages. Flavored milk, drinkable yogurts, and fruit smoothies can provide everything they need without requiring an appetite. Ice-cold sports drinks, fruit juice, and low-fat milkshakes can be especially appealing because of their cooling effect. Once athletes get in the habit of consuming something after workouts, even if it’s just liquid, they’ll usually end up looking forward to it. Talk about the impact. There’s no doubt athletes will experience benefits from focusing on recovery nutrition if

Athletes who don’t feel hungry after workouts often do better with recovery beverages. Flavored milk, drinkable yogurts, and fruit smoothies can provide everything they need without requiring an appetite. showers, hang out with friends, and talk to the media, and before they know it, an hour or two has passed and the immediate recovery window has closed. For these teams, you must find ways to build recovery nutrition into their post-game culture. This can happen through simple steps, such as passing out recovery shakes for consumption as athletes wait for treatment in the training room, or making sure they have a sports drink in hand before they meet with family and friends after a game. At Texas Christian University, Sport Dietitian Amy Goodson, MS, RD, CSSD, has made the “box meal” a post-competition staple. She typically provides a turkey or ham and cheese sub sandwich (two for athletes seeking weight gain) along with baked chips and fruit or a cookie. Because the athletes know a box will be waiting for them after every game, they’ve made it part of their routine and expect to swap game notes and observations over a shared meal. “It’s a great mix of carbohydrate and protein, and almost everyone loves sandwiches,” Goodson says. “The box meals are easy to eat on a bus and very affordable to put together, making them a great choice for our athletes.” Account for low appetites. Since exercise can suppress appetite, many athletes struggle with a lack of hunger after working out. As Leslie Bonci, MPH, RD, CSSD, Director of Sports Nutrition at the University of Pittsburgh Medical 24

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they’ve ignored it in the past. But if they aren’t paying attention, they might not realize where the boost in performance and delay in fatigue is coming from. Rob Skinner, MS, RD, CSSD, Director of Sports Nutrition at the University of Virginia, recently helped a cross country runner improve his race performances. The athlete was running daily, with runs progressing from harder to easier throughout the week. He also did strength and medicine ball workouts on Tuesday and Thursday afternoons. When Skinner started him on recovery meals with the right mix of carbohydrates and protein, his race times got better and better. Because of the athlete’s intense training regimen, he might have attributed his improvement to tweaks in his running schedule or strength workouts. But when Skinner explained the mechanisms of muscle recovery and pointed out that the performance gains coincided with a new emphasis on post-exercise nutrition, the runner was sold on the value of recovery meals following each workout. As a result, he understood that sticking with his new nutrition strategy was a vital part of optimizing his race performance. Don’t ignore weight goals. Athletes trying to lose weight often resist recovery nutrition because they feel it is a source of unnecessary calories. Some even feel that eating a meal after physical activity “cancels out” the benefits of their hard work by replacing calories

they just burned. Athletes looking to change their body weight require special attention. Even when they do eat, they often don’t make wise choices from a recovery standpoint. Recently, Bonci worked with a University of Pittsburgh swimmer who had altered her diet to lose weight. The athlete had lost 16 pounds in a short time, but her performance had dropped off significantly. When Bonci asked about her recovery fueling habits, she reported that she was eating lunch or dinner within 30 minutes of finishing practices and meets, but the meal usually consisted of a grilled chicken salad—in other words, almost no carbohydrates. Bonci recommended adding pasta, a roll, and some fruit juice, or switching to a grilled chicken wrap to provide enough carbohydrates for optimal recovery. She explained why carbs are so important and thus why an entrée salad wasn’t the best choice right after a workout. The athlete took this advice, and was pleased to see her performance improve. She was also happy to notice that she didn’t gain any weight in the process. Many athletes who restrict calories for weight loss find that a post-competition or post-workout recovery snack or small meal takes the edge off their appetite, allowing them to better control their portions at subsequent meals. It’s essential to stress that the critical recovery window post-exercise is the worst time to shortchange the body’s fueling needs. Every athlete interested in optimizing performance should understand the importance of recovery nutrition. If they haven’t been paying attention to their post-workout fueling and you can get them to change their habits, you won’t need to spend hours lecturing them and coaxing them to stick with it. They’ll soon notice the difference for themselves, and wonder why they didn’t start paying attention to recovery nutrition a lot sooner. n

ON THE WEB To download this author’s handout for athletes containing specific advice and recommendations on recovery nutrition, point a browser to: www.training-conditioning.com/ Recovery.pdf. TR AINING-CONDITIONING.COM

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Optimum performance

A summer strength and conditioning camp can give high school athletes in all sports a constructive activity for their months off and a competitive edge for the coming year. By Jeff Decker & Tim M c Clellan

Camping Season

ountain Pointe High School in the Tempe (Ariz.) Union High School District has enjoyed a tradition of achievement both academically and athletically since it first opened its doors in 1992. With 31 state championships, 26 state runner-up finishes, and 125 regional titles in less than two decades, the school has a lot to be proud of. Last year, in an effort to continue this level of success, Principal Bruce Kipper adopted the mantra of the International Center for Education Leadership: “Rigor, Relevance, and Relationships.” For the athletic programs, this meant it would be a year of new ideas and expanding horizons. Among the changes was a new head coach taking over the football program. Kipper and Athletic Director Ian Moses wanted an experienced coach with a proven track record in all aspects of coaching who would also serve as an educational leader. They found Norris Vaughan, who brought with him a team-building philosophy that had achieved impressive success at other schools. Vaughan looked forward to turning around a program that had struggled through a 2-8 season the previous year, and a major part of his rebuilding philosophy involved a renewed emphasis on strength and conditioning. As part of this renewal, we worked with him to create the 2009 Mountain

Jeff Decker, MEd, CSCS, is Strength and Conditioning Coach at Mountain Pointe High School in Phoenix, Ariz. He can be reached at: jedecker@cox.net. Tim McClellan, MS, CSCS, is Director of Performance Enhancement for Makeplays.com and author of the book Inner Strength Inner Peace. He can be reached at: tim@strengthandpeace.com. TR AINING-CONDITIONING.COM

Student-athletes at Mountain Pointe High School in Phoenix, Ariz., participate in these authors’ summer strength camp.

T&C APRIL 2010

Optimum performance Pointe High School Summer Strength and Conditioning Camp. Participating in a summer program is an outstanding way for high school athletes to gain a leg up in the coming year’s sports and to do something constructive during their time off. When planned properly, a summer strength camp can be productive, educational, and a lot of fun for everyone involved. LAYING THE GROUNDWORK For us, the first step in building a successful summer program was getting the school’s sport coaches on board with the new vision. We spent hours in intensive brainstorming sessions with the members of several sports’ coaching staffs, and feedback from these sessions was key to making the summer program as beneficial as possible for all types of athletes. We also relied on the sport coaches to convince athletes to buy into summer workouts. They communicated their expectations to their teams before the end of the school year, and stressed the importance of personal accountability during a time when many high school students choose to take it easy. Another early step was consulting with MPHS Team Physician Rodger McCoy, MD, who has worked with high-profile teams and programs including the Arizona Diamondbacks and Arizona State University. His knowledge of recent trends in injury preven-

Rehabbing athletes are often very eager to dive back into normal training habits, particularly when working alongside healthy teammates, so it’s essential to structure their workouts to gradually increase the difficulty and account for any limitations. tion proved to be an invaluable resource to the program. For example, Dr. McCoy told us we would decrease the athletes’ injury risk if the summer program stressed lower-body multi-planar exercises, such as diagonal lunges and multiplanar single-leg Romanian deadlifts. He also provided advice on advanced rehab protocols for individual athletes who were struggling with injuries, and recommended some specific strengthening exercises for high-priority areas, such as the glutes and vastus medialis obliques (VMO). Having input from a trusted medical professional was a key step in making our strength camp a success.

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SEVEN OBJECTIVES Many high school summer training programs have an “open gym” atmosphere—everyone doing their own thing, with little coordination or forethought. We wanted to create a much different experience for our athletes. Working together with sport coaches, we formulated seven specific objectives around which our camp would be built. Injury prevention. There are countless exercises and workout philosophies that promise injury prevention benefits, some more credibly than others. We decided to identify a few specific areas in which high school athletes are most vulnerable to injury and dedicate time in each session to addressing them. For example, to prevent shoulder injuries, particularly those involving the rotator cuff, each day’s workout contained external rotation and scapular stabilization and mobilization work. We used shoulder external rotations, Kelso rows with TR AINING-CONDITIONING.COM

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Optimum performance isometric shrug holding on an incline bench, and inverted rows using suspension straps. To help prevent back injuries, our athletes performed innovative Swiss ball and Bosu ball exercises for spinal stabilization. Some of our favorites were single-arm chest pressing using a rotational component, push-ups on a Bosu ball, and push-ups using Swiss balls under the hands and feet. One of the most dreaded injuries among high school athletes is an ACL tear. To help protect this important ligament and strengthen the surrounding musculature, we used exercises such as single-leg Romanian deadlifts, Nordic leg curls, glute/ham raises, and rotational lunges in different planes. For hip mobility and balance development, the athletes did rotational touches using 10-pound weights and RDLs on an unstable surface, such as a Dyna Disc or an Airex pad. To teach landing in an athletic and ACL-safe position, which is especially important for female athletes, we employed low box depth jumps with a static hold in the landing position. Rehabilitation. For athletes who were recovering from injuries, we took a highly individualized approach in designing their workout regimens. When necessary, we consulted their personal physician or physical therapist, along with the school’s athletic training staff, to determine the best possible systematic progression. Rehabbing athletes are often very eager to dive back into normal training habits, particularly when working alongside healthy teammates, so it’s essential to structure their workouts to gradually increase the difficulty and account for any limitations they may have. Lean body mass. We wanted camp participants to get the boost in confidence that comes from visible muscle growth, so part of our strength training protocol involved bodybuilding exercises. But we wanted hypertrophy that was much more than aesthetic—it needed to be as functional as possible, so it would translate into sport-specific force production when the athletes began their team seasons. To achieve both those goals, we placed a great emphasis on multi-joint, total-body strength and power exercises. We relied heavily on staples such as squats, bench presses, and deadlifts. Hang cleans and power shrugs were used to promote triple extension and explosiveness, and the push press was incorporated to develop upper-body TR AINING-CONDITIONING.COM

and vertical explosiveness. Power. Strength has limited value if it’s not accompanied by explosive power, so we incorporated a variety of horizontal and vertical plyometric exercises in different planes. These included lateral hops with resistance and assistance cords, box jumps at differing heights, lateral and single-leg hops over agility bags, slide board exercises, and progression hops using a rope at varying heights. We also prioritized explosive lifts such as cleans, high pulls, power shrugs, and dumbbell squat jumps.

These are excellent choices for increasing the rate of force production, which translates directly into improved performance in most sports. Functional movement. While the major focus of our summer training was to build a foundation of strength, power, and fitness that athletes could further develop as their sport seasons approached, we also included some sport-specific functional activities. Using resisted cord drills, assisted cord movements, slideboard work, and multi-planar movements, we attempted to mimic the joint

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Optimum performance

SAMPLE DAY A typical day in our 2009 Mountain Pointe High School Summer Strength and Conditioning Camp was broken into six training periods. As with most sport practices, each period had an allotted time span. Here is an example of what one day’s workout looked like: Period One: General Warmup (8-12 minutes) Jogging (20 yards) Shuffling (20 yards) Cariocas (20 yards) High-knee runs (20 yards) Backpedals (20 yards)

Period Four: Power/Explosiveness Training (15 minutes) Hang cleans (two minutes’ rest between sets) Squat jumps Push presses Power shrugs (from blocks and hang clean position) High pulls (from blocks and hang clean position)

Period Two: Movement Stretching (8-10 minutes) Overhead lunge to stride Lunge with twist to stride Leg cradles to stride Knee tucks to high knees Backward hamstring stretch to backpedal Hurdle walks to butt kicks RDL walks to ankling Crossover lunge to carioca Inchworms to straight-leg runs Straight-leg walks to high-knee crossovers Spidermans to A-skips Elbow to instep lunge to stride Arm circles, forward to backward Side shuffle/arm swing

Period Five: Strength Building (15 minutes) Circuit A: Plate lateral lunges Leg curls on a Swiss ball Calf raise machine work

Period Three: Nervous System Activation (10 minutes) Agility ladder drills Cone drills (hop-overs in different directions, change of direction drills, etc.) Low-level plyometrics using ropes Low hurdle runs Ball reaction drills using lacrosse balls

angles, rotations, accelerations, decelerations, and other demands inherent in each athlete’s sport. Mental training. An overall philosophy of challenging athletes to meet higher and higher expectations governed all camp activities. The coaches and strength personnel reinforced this message on a daily basis, establishing a set of guidelines for action and effort in each task and using different motivational strategies to reach individual athletes when necessary. Cutting corners was never allowed— we required the athletes to start all drills fully behind the starting lines and to finish past (not at) the finish lines. Rewards 30

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Circuit B: Single-arm DB rows Towel pull-ups DB curls Glute/ham raises Period Six: Sport-Specific Work (15 minutes) Sample Volleyball Circuit: Three-way shoulder press on incline Lying triple extension with rotation Tube extension rotation (to 90 degrees) Strikers: Medicine ball sets Defense: Pass drills with medicine ball Medicine ball spikes on bench Single-arm DB pullovers

were given to the winners of competitive drills, which helped instill a “competitor’s heart” in our camp participants. Fun! While our goals were serious, we also wanted the athletes to enjoy themselves at our strength camp—this was, after all, their summer vacation. We scheduled many team-building drills, from competitive relay races to various forms of tag and other games. Activities like these are great motivators—especially when there are rewards for winning and consequences for losing. Winners received things like first dibs on getting water, which is more valuable than gold on an Arizona summer

day. None of the consequences for losers were severe—they’d do a few pushups or extra reps of an exercise—but high school athletes almost always work harder when something is “on the line.” Plus, simple games like tag help develop important skills such as fast change of direction and reactive quickness in pursuit. We sometimes added an extra challenge by confining the five or six tag players to a 15-yard circle. FINER POINTS Before the first athlete set foot in our facility for the start of camp, we had hammered out everything from the number of days per week each sport would train TR AINING-CONDITIONING.COM

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Optimum performance to the time each team would commit per workout. Attention to a few specific details helped us make sure the camp would be memorable for everyone involved. We solicited the manager of a local nutritional supplement company and he offered to support the program by providing T-shirts for all the participants— his logo appeared on the back, and we designed a camp logo for the front. This allowed us to provide a nice perk for the athletes and a way they could proudly show off what they did over the summer, without adding any cost to the program. In addition, through various connections we reached out to a few pro athletes living in the area and enticed them to train at the facility and help out with coaching and motivational talks. At various times during the camp we had Oakland Raiders quarterback Charlie Frye, Carolina Panthers long snapper J.J. Jansen, and New York Mets pitcher Pat Misch. J.J. turned out to be one of our biggest helpers—he would perform a lifting and running workout with a group of athletes, then stay an extra hour to help anyone who was interested

in learning to long snap. Needless to say, interacting with pro athletes was an incredible experience for our high school kids. Even if you don’t have access to pro athletes, special guests are a great way to add extra benefits to a summer strength camp. We invited Phoenix Police Sergeant Jim Cope, who also happens to be a former junior world champion powerlifter and world record holder in the deadlift, to speak to the athletes about commitment, teamwork, selflessness, and character. The athletes were highly receptive and clearly inspired—we could see a difference in their workout motivation after the talk. As another added touch, to supplement the education athletes received at the camp itself, we organized an evening presentation covering basic sports nutrition. It was open to all students at the school, and because nutrition is an important topic for parents to understand, they were invited as well. We charged two dollars for admission, and donated the proceeds to the school’s general athletic fund.

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MEASURING SUCCESS The great strides we saw athletes making throughout the summer, along with the positive feedback we received from participants and coaches during and after the camp, made us proud of what we had created. But the best objective measure of our summer program came on the fields and courts in the 2009-10 athletic year. Using football as our yardstick, the camp was a huge success. Bouncing back from its 2-8 record in 2008, the team finished the 2009 regular season at 10-0. While Coach Vaughan deserves much of the credit for that outstanding turnaround, I have no doubt our summer program helped the athletes immensely. Beyond the physical gains they made—which were many—the summer workouts also helped instill a culture of higher expectations, more consistent hard work, and new levels of dedication to team and individual progress. There’s one more measure that shows how well our camp turned out. By the fall, when next summer was on the distant horizon, athletes were already coming to us to talk about reserving their spot in the camp for 2010. n

-ÕÃ«i Ã Ê/À> }ÁÊv ÀÊ >À}iÀÊ Ì iÌiÃÊ By Bryan D. Doo, MA, NASM CSCS

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I’m constantly in search of the most effective ways to challenge my athletes so they can reach their physical potential and meet the demands of their various sports. One of the challenges I face is with the overall size of today’s athlete, which brings into play the challenges of various limb and torso lengths. I’ve been using the TRX® Suspension Trainer™ to leverage the weight and size of my athletes and vary their levels of exertion with simple position changes. Bodyweight based exercises are the foundation of all my programs and can be just as challenging as any other type of exercise due to the multiple variables the TRX delivers (i.e. instability, varied center of gravity and unilateral or bilateral movements). The Suspension Training exercises below are great choices for athletes who need to open up their hips and build core strength.

TRX Low Row

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TRX Push-up

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TRX Overhead Squat

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Circle No. 126

LEADERSHIP

Michigan State Athletic Communications

Follow the Leaders By Tim Wakeham

ot long ago, an athlete stopped by my office to talk. “My coach told me I have to lead more,” she said. “Coach says leaders know what to do and when to do it, and it’s my time to lead.” “That’s outstanding!” I replied emphatically. But she seemed less excited about the idea than I was: “I’m not really sure what to do or when to do it,” she admitted. “Will you help me?” As a strength and conditioning coach, my primary task is to train athletes from the neck down. However, like many in my profession, I recognize that today’s athletes are looking for more than just physical strength—they want

TRAINING-CONDITIONING.COM

Besides training athletes for physical development, this author uses the weightroom to cultivate their leadership skills and other intangible qualities. to develop the intangible skills of leadership, communication, and motivation that will help them excel both in sports and in life. Because of the special nature of our relationship with athletes and the amount of time we spend together, strength coaches are in an ideal position to teach them. I tell all the young people I work

with that I cannot teach them specifically how to lead in every situation. But to encourage and cultivate their innate leadership skills, I use a unique approach to establishing a leadership corps on our teams here at Michigan State. I allow a select group of athletes to develop and test their leadership tools in the strength and conditioning environment, and I’m often proud to see them take what they’ve learned and apply it to all aspects of team leadership. Tim “Red” Wakeham, MS, SCCC, CSCS, is Director of Strength and Conditioning for Olympic Sports at Michigan State University. He can be reached at: wakeham@ath.msu.edu. T&C april 2010

LEADERSHIP

TUBULAR COMPRESSION BANDAGE

CONTINUING THE CONVERSATION With the athlete who came to my office, I started by asking about her current definition of and thoughts on leadership. I believe listening without interruption is the most important and overlooked step in teaching. Especially with members of this “millennial generation,” their motivation level increases dramatically when they feel they’ve been listened to. She defined leadership as the ability to influence. She thought the way to act like a leader was simply to work hard, and that those efforts would positively influence the people around her. I loved her definition of leadership and I complimented her on her conception of it—but I also had some questions. I asked what happens if the other players aren’t watching. What if they aren’t noticing her efforts? What would she do? “I’m

We agreed that if the team wasn’t following her role modeling, it would be difficult for her to be an effective leader. “Would you feel more confident asking people to follow your example if you knew two or three teammates had your back?” I asked. not sure,” she replied. “They’re my peers—what can I do?” We agreed that if the team wasn’t following her role modeling, it would be difficult for her to be an effective leader. “Would you feel more confident asking people to follow your example if you knew two or three teammates had your back?” I asked. Without hesitation she said she would, and I replied: “Then that’s what we should do.”

THE LEADER IN SPORTS MEDICINE PRODUCTS FOR OVER 40 YEARS

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Circle No. 127

STRENGTH IN NUMBERS I told this young lady what I tell everyone who’s interested in becoming a leader—it’s always easier when you don’t have to go it alone. With that in mind I regularly create leadership committees for individual teams as part of our strength and conditioning program. The idea behind these groups is that athletes need to feel accepted and supported by their peers, especially when taking the risk of holding themselves out as leaders. The committee becomes a major source of confidence for the leaders, and that can make all the difference in achieving effective leadership. Choosing the right people can make or break a leadership committee. I select athletes who communicate well with me and each other, and who bring different skills to the table. Teams rarely have one person who can perform all the essential tasks of leading. I believe there are three unique tasks, so I look for a person to specialize in each of them: one who has a gift for confronting others when necessary, one who naturally inspires their teammates, and one with the ability to nurture. I frequently observe athletes during workouts and whenever they’re around our facility to determine who can best fill each of these roles. Once I’ve chosen my trio, I invite them to my office for a series of meetings. At this time, I want to inspire them to join the leadership committee—I explain that I believe they have something special to offer their team beyond what they contribute on the field or court. I tell them the committee provides a platform of status from which to lead. I’ll often start with a statement like this: “I personally respect all three of you. I think each of you understands where TR AINING-CONDITIONING.COM

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LEADERSHIP I’m coming from when I’m working with your team, even when I don’t express it perfectly. Do you agree?” They typically nod their heads—an early sign that I’ve chosen my prospective leaders wisely. Then I talk about the skills I’ve noticed them display in the weightroom, particularly as it relates to leadership strengths and weaknesses. For my confrontation specialist, I might say, “I love that you can confront your teammates.

I promise them opportunities to weigh in on many decisions. I also offer them chances to share positive affirmations on what the team is doing well after our workouts. I know this will give them credibility as leaders with their teammates, which is essential. As coaches, we sometimes forget how easy we have things when it comes to leading. All of my athletes have to listen to me, because I’m the

By striking this bargain with the leaders, I’m setting them up to promote team harmony and a constructive, healthy approach to training. At the same time, I know their role will present them with countless leadership moments. It’s a valuable trait. Sometimes people need to hear the truth bluntly before they can acknowledge and deal with it. Your weakness, however, is that you can sometimes come across as insensitive. Some people take confrontation more personally than others and interpret it as negative criticism. I’d like to take your confrontation skills and combine them with the nurturing and inspiration these other leaders can provide.” Each person in the group has to appreciate how the others’ abilities complement their own. I tell them their potential power lies in their collaboration. Each leadership moment requires them to decide which person’s strength best fits the situation. I tell them we’ll meet several more times to lay the groundwork for the group’s roles and responsibilities, and then I stop talking and just listen. I let them discuss the possibilities of combining their talents to lead the team, and if all goes well, our group is off and running. ART OF NEGOTIATION In our next meeting, I make the group an offer they can’t refuse: I tell them that because of their maturity and leadership gifts, I’m willing to give them some power and influence over what their team does and how they do it. For instance, if the team starts feeling run down from training and needs a day off, I say I’ll grant it every time as long as it’s this group of leaders asking. If they want some reasonable changes to workouts, they’ve got it. I’ll even adjust our workout schedule if possible to suit their wishes—but only if the request comes from these leaders. 8 3

T&C april 2010

Director of Strength and Conditioning for their sports. But these same athletes have to earn their leadership roles among their teammates, and giving them a reasonable amount of power and influence in the weightroom helps that to happen. I always make sure this special status is visible to the full team. For instance, when everyone has arrived for a workout, I’ll take the committee aside for a few moments. Often, the result will be some tweaks to the workout plan that I know will be popular with all the athletes, and I make it clear the leadership committee was the driving force behind the changes. Once I’ve explained all this, my leaders are usually excited about their new role and eager to embrace it—which is just what I want. They may get up to leave my

I tell them they should band together when a teammate is out of line or not giving 100 percent. Maybe the confronter will lead off by approaching the person, stating the problem, and trying to learn why he or she isn’t in lockstep with the team. Then the nurturer will provide positive feedback and empathy to encourage the individual to make a change. Finally, the inspirer will find a way to hit the athlete’s motivational buttons and get them back on track. That, I say, would be powerful leadership. Likewise, if a teammate has a problem with the way I challenge them during workouts or lifting sessions, I expect all three leaders to use their gifts to resolve the issue. Of course my door is always open to every athlete I work with, but I know the team leaders are usually in the best position to listen and intervene in these situations. My mission here is twofold: By striking this bargain with the leaders, I’m setting them up to promote team harmony and a constructive, healthy approach to the work we do in training. At the same time, I know their role will present them with countless leadership moments, providing opportunities to learn and grow as they take the reins and guide their peers. ROLE MODELING In a subsequent meeting I talk about another key aspect of leadership—setting a shining example. I want each person in the group to lead by exhibiting strength, toughness, and resilience, because athletes tend to follow people they perceive

“I am absolutely going to confront you,” I say. “I’m going to use names, be straightforward, and challenge you to give your best every day. I hate when leaders don’t have the courage to use names.” office, at which point I present the other half of the bargain: “All right then, here’s what I need in exchange. You didn’t think this was totally free, did you?” Now I remind them of why I chose them to be team leaders in the first place. I saw each of them as having a special skill—as a confronter, an inspirer, or a nurturer—and I want to make sure they’re ready to fill that role whenever an individual or their entire team needs intervention. That’s the responsibility that comes with the reward.

to be stronger than themselves. I define mental toughness as the ability to positively work through challenges, obstacles, and confrontations. I tell the group their best trait is that they are great competitors who respond positively to all such challenges. “I am absolutely going to confront you,” I say. “I’m going to use names, be straightforward, and challenge you to give your best every day. I hate when leaders don’t have the courage to use names. Some athletes respond to a TRAINING-CONDITIONING.COM

LEADERSHIP coach’s lecture with, ‘I hope everyone else listened, because he wasn’t talking to me.’ Most times, that person is exactly who the coach was talking to. Leaders never fall into that trap.” I tell them that even when they’re giving their best, I will still confront and challenge them beyond what I’ll do with their teammates. This will allow them to set a visible example of how to respond constructively to critical feedback. I want the entire team to see them remaining focused, poised, and positive. “There will even be times when I unjustly confront you or put obstacles in front of you,” I continue. “I will do this for an important reason. Unfairness, bad breaks, and unexpected setbacks are a part of sports and life, and I want you to show your teammates the right way to deal with them—to stand tall with a granite jaw and steadfast focus, and to demonstrate dogged persistence. Your peers will learn invaluable lessons from you this way.” By now, the group is fired up and ready to start leading. My last initial meetings with the leaders cover “paying forward” as a critical aspect of motivation. I ask the committee members to consistently look for ways to pay forward to their teammates—that is, to earn the loyalty they’ll eventually ask for in return. It means taking responsibility for their teammates’ failures and the things that go wrong, and deflecting the credit to teammates when things go right. It also means honoring each person’s need to feel important, and being selfless for the sake of their teammates’ growth. KEEP THEM COMING Here’s an example I often use when teaching how skilled leaders motivate: Let’s say I bring you into a huge auditorium and take you up onto the stage. I walk away and open the curtains. In front of you is an audience of 10,000 people, and when they see you, they begin to applaud. In fact, they enthusiastically rise to their feet and cheer you with a boisterous ovation. They even begin chanting your name. You’re being hailed like the biggest rock star on the planet. Would you want to come back to that stage? “Every day!” my athletes invariably reply. I then tell them that the weightroom is my stage, and what I’ve just described is exactly the environment I try to create for them. Every time I catch them executing the important parts of our system correct-

ly—whether it’s working hard and setting a great example as an athlete, or helping teammates stay positive and motivated during a tough workout—I’ll use as many different methods and messages as I can to convince them how great they are. I will shine my spotlight on them and praise them like rock stars. And in their own individual ways, using their leadership gifts and relying on their fellow leaders for support, I want them to do the same thing for each of their teammates. Research shows that people who perceive great control within their environ-

ments are highly motivated. My team leaders feel a sense of control, and I want the resulting motivation to radiate through the entire facility. The athlete’s internal perception of control can come in countless ways. When I want the team to run 20 hard sprints, I’ll let the leaders choose between 20 hard sprints or a five-mile trail run. They virtually always choose what I want because it beats the alternative, but they bring greater energy to the task because they take ownership of it. If their head coach says lifting must be finished

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Circle No. 130 TRAINING-CONDITIONING.COM

T&C april 2010

LEADERSHIP by 8:00 a.m., Iâ&#x20AC;&#x2122;ll let the leaders choose whether we start at 6:00 or 6:15â&#x20AC;&#x201D;a subtle difference, but again, they feel a sense of control, and it shows. Of course, I donâ&#x20AC;&#x2122;t want our leaders to be the only decision-makers on the team. I want them to talk to their teammates and decide together what they want to do, when they need a break, and how to help shape their workouts. But this select group has the

leaders and followers donâ&#x20AC;&#x2122;t see eye to eye. In those situations, my role is to ensure that the leader is on the right side of the conflict, and as long as they are, I will openly back them. But such problems rarely arise, and I believe thatâ&#x20AC;&#x2122;s because I have set up the leaders with ample opportunities to earn the trust and respect of their peers. The keys to all of this working are consistency and communication.

Of course, I donâ&#x20AC;&#x2122;t want our leaders to be the only decisionmakers on the team. I want them to talk to their teammates and decide together what they want to do, when they need a break, and how to help shape their workouts. But this select group has the power to lead those discussions. power to lead those discussions and communicate the results to me, and just as I value their input, I emphasize that they must show they value their teammatesâ&#x20AC;&#x2122; input to promote maximum buy-in. Without earning good followers, they canâ&#x20AC;&#x2122;t be good leaders. Inevitably, there are times when

Demonstrating consistent and predictable leadership encourages feelings of security and trust from followers. I strive to model strong, positive leadership myself, and I constantly evaluate whether the team leaders are fulfilling their duties. Communication is vital for every-

thing discussed in this articleâ&#x20AC;&#x201D;open lines must exist between the leaders and me, followers and me, leaders and followers, and leaders with each other. I teach my leaders to listen without interruption or judgment, and to be clear, simple, and genuine when they speak. Clarity inspires trust. Simplicity provides a sense of certainty. Honesty means demonstrating through your words that youâ&#x20AC;&#x2122;re compassionate and you understand where the other person is coming from. Of course, none of this is accomplished in a day or even a month. It takes great effort over a long period of time before a spark of interest turns into a blazing fire of leadership. The great news is that athletes are passionate about the mysterious nature of teamwork and how to harness it. They will follow your directions on how to lead if they see you as an effective leader yourself. Be relentlessly compassionate, communicative, and confronting, and theyâ&#x20AC;&#x2122;ll go from uneasily knocking on your door to rocketing toward stardom as valued leaders for their teams. n

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Circle No. 154

Pilates Equipment Primer #: ,&/ &/%&-."/ As the founder of a Pilates equipment manufacturing company I get to see first hand the incredible benefits that the exercise system brings for top level athletes. After all, an athlete’s success depends on a strong core and an evenly distributed musculature, and that’s exactly the central focus of the exercise. As such, my company has dealt with many athletic trainers in the NBA, NFL, MLB and the Olympics who now use Pilates as a crucial adjunct of their conditioning program. However, I’m still surprised by how many people – even in the athletic training world – who still think it is exclusively a mat-based activity. The reality is that there’s also a tremendous array of equipment out there that can help athletic trainers facilitate the Pilates experience for athletes, as the equipment can both assist and resist a movement. Here’s a list of the most popular pieces of Pilates equipment with approximate price ranges.

Reformers (Price range* $1645 - $5795)

The Reformer is the main piece of equipment used in Pilates exercise. It consists of a gliding carriage attached to rails inside a rectangular wood or metal frame. The carriage is connected to springs, with pulleys and ropes attached to the frame. Depending on your athlete’s condition they can lie supine or prone, sit or kneel on the carriage. The athlete can then can push off the footbar or pull on the straps using the arms, legs, wrists or ankles. For those with back injuries the Reformer is a great diagnostic tool for trainers. You can watch how an athlete puts his or her spinal movements together in flexion, extension, rotation and lateral flexion alone, or when they are combining it with upper and lower body movements. The equipment can also be used to replicate daily their sports specific movements for both assessment and rehabilitation.

It’s great for trainers who want to offer a full-body Pilates-based workout, but may not have the space of budget for Reformers.

Pilates Springboard (price range $395)

This is kind of a modified Reformer that attaches to the wall so it doesn’t take up much space. The Springboard includes various attached springs, straps, dowels and handles. Athletes can get a full body workout by standing frontward, backwards, sideways, or sitting or kneeling in front of the board and pulling on the straps with their hands or feet.

Arcs and Barrels (price range $159 - $1195) rounded by a four-poster metal frame with an assortment of bars, straps, springs and levers attached. A tremendous variety of exercises can be performed on the Cadillac, from gentle spring-assisted sit-ups, to advanced acrobatics that have an athlete hanging from the upper bars.

These are just what they sound like – arc and barrel-shaped pieces of equipment that can strengthen the spine and core while relieving

Reformer Trapeze Combination (price range $5800 - $6000)

The Pilates Reformer / Trapeze Combination is ideal for any situation where space is a consideration, as it combines a complete Reformer with a Trapeze Table. A trainer can change from Trapeze to Reformer by removing the twin mats, inserting the removable shoulder rests, positioning the risers, and raising the footbar. This allows for a fully equipped Pilates “studio” in the space of one table.

tension in the back, shoulders and hips. They can be great space savings pieces of equipment, as many are lightweight and can be easily stored.

Chairs (price range $700 - $2800)

Props (price range $12.00 - $59.95)

Chairs provide a really challenging strength workout within a small footprint. They resemble a stool with a single or split footbar at the bottom. Some manufacturers have added attachment points for resistance bands so the Chair can now do much of the work that could previously be done only on a Reformer.

These include circles, foam rollers, balls and elastic bands. Ken Endelman is a contributing writer for Training and Conditioning and the Founder and CEO of Balanced Body®.

Looking to buy Pilates equipment for your practice? Here are some of the major manufacturers of Pilates equipment used by athletic trainers worldwide. Balanced Body www.pilates.com Towers (price range $1295 - $1695)

You can add a “Tower” or half wall to one end of your Reformer, which greatly increases the amount of exercises that can be done.

Trapeze Table a.k.a. Cadillac (price range $3400 - $3500)

The Cadillac is a horizontal table-top sur-

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Soccer is one of several sports in which females are at greater risk for ACL injury than their male counterparts. Here, the University of North Carolina’s Jessica McDonald and Stanford University’s Ali Riley compete in the 2009 NCAA Division I championship game. McDonald scored the only goal in UNC’s 1-0 win.

TREATING THE ATHLETE

JOINT EFFORTS

A veteran orthopedic specialist and colleagues answer key questions on the risk factors for ACL injury, the most effective prevention methods, and the state of the science in ACL rehabilitation.

By Jeffrey Albaugh, Jared Friedman, Stephanie Cody, and Dr. Theodore Ganley

Brett Wilhelm/NCAA Photos via ap photos

nterior cruciate ligament (ACL) rupture in young athletes has been a hot topic in the sports medicine community in recent years. That’s not surprising, as over 100,000 ACL injuries occur in the U.S. every year, with the highest incidence among individuals between the ages of 15 and 25. Today, more ACL reconstructions are performed on high school athletes than on any other age group. Those figures highlight the fact that injury prevention, treatment protocols, and rehabilitation strategies for the ACL are more important than ever. In addition, it has long been known that female athletes have special risk factors for ACL injury, and girls’ and women’s participation in athletics has skyrocketed in the past generation. In the 1950s, when Don O’Donoghue’s famous “unhappy triad” of ACL rupture, medial meniscus tear, and medial collateral ligament injury was first discussed in the sports community, it was known mainly as a football injury caused by tackles from the side. Today, ruptures of the ACL in younger athletes occur frequently in both recreational and organized sports, in contact and non-contact situations. This article answers some of the most important questions regarding ACL injury in young athletes. We’ll explain who is most susceptible to these injuries, where, when, and why they occur, what can be done to prevent them, and how current surgical concepts and practices are being used to treat young athletes, specifically those who still have open growth plates.

Do males and females sustain ACL injuries at the same rate, and from the same sports? Several broad-based surveillance studies have looked at males and females in the same sports, and their results have varied as to the amount of difference in overall injury rate and risk. But it is generally the case that females have a higher incidence of ACL injury than males in sports played by both genders. Most studies put females’ ACL injury risk somewhere in the range of four to eight times that of males participating in the same or comparable activities. Jeffrey Albaugh, MS, PT, ATC, is Physical Therapy Team Leader at the Sports Medicine & Performance Center at Children’s Hospital of Philadelphia. Jared Friedman is a medical student at the Sackler School of Medicine of Tel Aviv University in Israel. Stephanie Cody is a Clinical Research Coordinator in the Division of Orthopaedics at Children’s Hospital of Philadelphia. Theodore Ganley, MD, is Director of the Sports Medicine Program and Sports Medicine & Performance Center at Children’s Hospital of Philadelphia. T&C april 2010

TREATING THE ATHLETE We have worked with our own athletic training team and colleagues to gather data and define reportable injuries at 15 high schools. In all, we looked at 5,500 athletesâ&#x20AC;&#x201D;an equal number of males and femalesâ&#x20AC;&#x201D;for a total of nearly 800,000 hours of athletic exposure. We found significant differences in most sports, but not all. Specifically, females had higher injury rates than

What are the biomechanical risk factors for ACL injury? There are many predisposing factors, and no single element is directly responsible for the inequity between genders. Differences in ligament laxity, hormonal influences, muscle firing patterns, landing strategies, and proprioceptive characteristics all play a role. Recently, there has been greater emphasis on evaluating physical characteristics and how

Together, these characteristics affect the way females perform pivoting, jumping, and landing tasks, and those activities are most often responsible for ACL injuriesâ&#x20AC;&#x201D; especially those of the non-contact variety. males in soccer, basketball, track, cross country, and softball (as compared to baseball). There was no statistically significant difference in the injury rate for tennis. Overall, the highest-risk sports for females were basketball and soccer, with the most frequently injured parts being the knee, tibia, and ankle.

they affect task performance in areas such as cutting and landing mechanics. A few gender-specific anatomical factors contribute to biomechanical alignment differences. Females are more likely to exhibit genu valgum (a â&#x20AC;&#x153;knock-kneedâ&#x20AC;? position), tibial torsion, and forefoot overpronation. Neuromuscular factors in muscle activation, joint

proprioception, and strength often differ along gender lines as well. Together, these characteristics affect the way females perform pivoting, jumping, and landing tasks, and those activities are most often responsible for ACL injuriesâ&#x20AC;&#x201D;especially those of the non-contact variety. In terms of proper body alignment and landing mechanics, females are safest when landing with normal lordosis (the natural curvature of the cervical and lumbar spine), as well as a flexed hip and knee in neutral rotation without excessive abduction or adduction. Those who land in a balanced position, in which the knees stay well centered over the toes on a firm foot and ankle, are less susceptible to injury. Some researchers believe that females are in greater jeopardy of landing in dangerous positions because of alignment and rotational features. These include greater adduction and internal rotation at the upper leg, a less flexed and more valgus knee position with external rotation at the lower leg, and an unbalanced foot and ankle (See Figure One, A and B, on page 48 for a

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TREATING THE ATHLETE comparison of normal and valgus knee joint alignments.) Many of these risk factors can be addressed through specialized training and instruction. Can ACL injury prevention programs truly improve performance and decrease injury risk for young athletes? Over the past few years, there has been increased focus on ACL injury prevention programs, and several sports medicine specialists have designed programs for younger athletes. Studies

have shown that participating in a welldesigned preventive training program significantly decreases the risk of ACL injuries in all athletes, and females in particular. In addition, these programs have led to significant improvements in strength, neuromuscular firing patterns, and overall performance. Some such programs are designed for use off the field in a strength training facility, group conditioning program, or rehabilitation setting. Some are best suited for an athlete’s off-season, while others focus on the warmup

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These findings suggest that contrary to the common practice for many young patients with ACL rupture, it may be best to undergo prompt knee stabilization via surgical repair in order to prevent further injury and instability. The program we studied consisted of a 15-minute session incorporating basic warmup activities, stretching, strengthening, and plyometric training. It included running and side shuffles, coupled with dynamic stretching to maximize flexibility of muscle groups crossing multiple joints in a single exercise. The strengthening portion consisted of an initial phase of double-leg squats, side lunges, and double-leg bridges on a ball, and a progression phase that incorporated single-leg squats, alternating lunges, and a single-leg bridge on a ball. The plyometric work included an initial phase of squat jumps, double-leg cone hops, and jump-and-sticks, as well as a progression phase that incorporated lunge jumps, single-leg cone hops, and a single-leg bounding exercise. (To learn more about this program, see the “Resources” box on page 49.”)

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time before a team’s practice or workout. These warmup-based programs may be the most effective, because they are much easier to implement across an entire team. A typical injury-prevention warmup plan involves a 15 to 20 minute program conducted prior to each practice to prepare the athletes for physical activity. It targets specific muscle groups, movement patterns, and previously determined risk factors that predispose athletes to knee injuries. Traditional off-the-field ACL prevention programs have already been proven to increase strength and improve performance. To see whether a warmup-based program could produce similar positive results, we have completed research on a pre-practice program for female high school soccer players designed at the Children’s Hospital of Philadelphia Sports Medicine & Performance Center.

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TREATING THE ATHLETE

What are the risks and benefits of delaying ACL reconstruction in young athletes with open growth plates? Pediatric patients who sustain an ACL rupture are frequently given a long period in which to fully regain their range of motion, strength, balance, and function. The conventional wisdom has been that delaying surgery, sometimes even for several years, is a sound strategy because it can allow the patient to reach full skeletal maturity before undergoing the procedure. Physicians need to balance the risks of surgical stabilization at a young age against the alternative, which typically includes a program of knee bracing and long-term activity restriction. TRAINING-CONDITIONING.COM

It’s true that early ACL reconstruction risks damaging open growth plates and inducing growth disturbances, but delaying ACL reconstruction can cause severe knee instability and subsequent intra-articular damage to the cartilage surfaces and meniscus tissue. Recent research has evaluated those risk factors and analyzed the results of different lengths of delay for ACL reconstruction. It was found that longer delays before surgical reconstruction after ligament injury (in particular delays of 12 weeks or more) were associ-

ated with further meniscal tears and chondral injuries in patients with open growth plates. These findings suggest that contrary to the common practice for many young patients with ACL rupture, it may be best to undergo prompt knee stabilization via surgical repair in order to prevent further injury and instability. That advice isn’t universal, however. Non-operative management is still indicated when the patient’s physical, mental, or social situation precludes them from being able to fully under-

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Our results supported the effectiveness of the program. Using pre- and postisokinetic (Biodex) assessment in conjunction with a functional hop-testing and subjective drop-jump screening, we found that athletes who completed this program showed improvement in every area we examined, which included: Strength Measures: • Quadriceps peak torque at 180 and 300 degrees per second • Hamstring peak torque at 180 and 300 degrees per second • Quad/hamstring and quad/body weight peak torque ratios Performance Measures: • Vertical jump (unilateral) • Vertical jump (bilateral) • Triple hop • Drop jump screen Based on this information, it’s clear that such a program can be highly valuable for high school-age athletes in terms of both performance enhancement and injury prevention. And with the promise of performance gains serving as a powerful motivator, these programs should be easy to implement in practically any setting. Besides preventive use, specialized warmups can also be effective in the late phases of rehabilitation programs after an ACL tear or other knee injury. Restoring range of motion, strength, balance, and function are the standard goals of rehab, and a targeted warmup can advance those objectives while reducing the risk of reinjury. In addition, continued participation in such a program after return to play will assist with maintenance of lowerextremity strength and neuromuscular control.

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TREATING THE ATHLETE stand or participate in rehabilitation. This is sometimes an issue for young patients, particularly if the nature of their injury suggests the rehab will be especially demanding. Nonoperative treatment may also be best if a young athlete and his or her family clearly prefer activity restriction over surgical reconstruction and the risks and rehab requirements that come with it.

Figure One. The knee on the left shows a normal, or neutral, alignment. The knee on the right shows a valgus position with external rotation. Many researchers believe that athletes who land in a valgus position after jumping are at increased risk for ACL injury.

How do surgical approaches differ for younger patients as opposed to adolescents and adults? Today’s surgical treatment for both the pre-pubescent and adolescent age groups includes procedures that avoid or cross the growth plate. For pre-pubescent patients, most surgeons are able to avoid the growth plates completely. For adolescents with closing growth plates, the surgery can be performed by creating tunnels across the plates, or physes, and placing a soft tissue graft at the growth plate level. There are a few critical differences between the pre-adolescent and adolescent age groups from a physiological and anatomical standpoint. Pre-pubescent patients have considerably smaller knees, growth plates that undulate in the coronal and sagittal planes, and more future growth still to occur. In addition, younger children’s natural physiology simply makes some phases of rehabilitation more difficult, such as muscle activation and hypertrophy. Post-operative rehabilitation is also typically more challenging for this age group because patients are often less compliant. Post-operative strength testing is beneficial for athletes of all ages, but it may be especially helpful for younger athletes, as it

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TREATING THE ATHLETE allows patients to see their progress as a process that’s hastening their return to athletics. This is important, because the return to play timeline for pre-adolescents is typically at least three months slower than for older adolescents. Does preventive bracing help young athletes avoid ACL injury, and should bracing be utilized after surgery? The effectiveness of bracing healthy knees to prevent ligament injuries, and its usefulness following ACL reconstruction, have been the subject of many orthopedic studies. However, the results do not provide a clear consensus to support or discourage preventive or post-surgical functional knee bracing in young athletes. Though the literature remains controversial, orthopedic physicians most often prescribe functional knee bracing in the event of partial ACL ruptures or ACL-deficient knees in young athletes who have deferred or delayed reconstruction. Bracing is typically used in these instances in conjunction with patient education, activity modification, and an exercise program aimed at re-

storing function, motion, strength, and balance. With regard to pediatric and adolescent athletes who have undergone ACL reconstruction, the decision to brace or not brace is generally made by a physician on an individual basis, accounting for factors ranging from the structural integrity of the reconstructed ligament to the sport that the athlete plays. Consideration is also given to the athlete’s response to rehabilitation, the intensity and physical demands of their desired activity level, and their psychological response to the injury and rehab. The best available evidence doesn’t necessarily discount the possible benefits of bracing, so many orthopedic physicians and rehab specialists choose to brace young athletes in order to provide them with every tool at their disposal for safe return to athletic activity. But further research into the effects of functional knee bracing in young athletes is needed to address the possible psychological impact bracing may have, and also to compare the biomechanical effects of bracing in developing athletes as opposed to the effects on adults. n

RESOURCES For details on the ACL injury prevention warmup program discussed in this article, which the authors found to be effective in reducing knee injuries, go to: www.chop.edu/service/sportsmedicine-and-performancecenter/home.html. To learn about another warmup program aimed at ACL injury prevention, the Prevent Injury and Enhance Performance (PEP) program, go to: www.Training-Conditioning.com Click on “Video Library,” then select “PEP: Warmup Program” from the menu at left. REFERENCES To view full references related to this article, go to: www.Training-Conditioning.com/ References.

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sport specific

The Boys on Blue Boise State University’s perfect 2009 season was the latest testament to its football strength program, which emphasizes speed, functional power, and a team-first attitude.

By Tim Socha

hen people think of Boise State football, the first image that usually comes to mind is the blue field. If pressed to think of something else, they might bring up our penchant for running trick plays at critical moments in games. While we’re proud of each of those things in its own way, neither shows what our football team is truly about. The Boise State football program strives to put the best possible product on the field for every game. That’s our primary mission, and though it sounds very simple, it shapes every aspect of our approach to developing strength, speed, power, toughness, and personal accountability. It’s present in the design of our workouts, the priorities we set throughout the year, and the way we teach players both the physical and mental aspects of performance. When we excel on the field, as we did in the 2009 season—becoming only the second team in NCAA Division I Football Bowl Subdivision history to finish 14-0—we know we’ve put our players in a position to get the most out of their skills. Any person who wants to master their craft needs the right tools for the job. A great conditioning program is about giving players all the tools to succeed. FUNCTIONAL STRENGTH & POWER Our approach to football strength training is two-pronged, emphasizing

Boise State Sports Information

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Tim Socha, MEd, SCCC, is Head Strength and Conditioning Coach at Boise State University. He can be reached at: timsocha@boisestate.edu. T&C april 2010

sport specific both total-body strength and individual sport-specific needs. First, we focus on building general strength for all our players, using heavy doses of the basic Olympic lifts and their variations. That means our weightroom staples include cleans, snatches, and jerks, along with hang cleans, power cleans, hang snatches, power snatches, split snatches, push jerks, split jerks, clean pulls, snatch pulls, and clean and jerks. We perform the Olympic lifts with both a straight bar and dumbbells— the straight bar allows us to use greater weight loads, while the dumbbell variant helps recruit the stabilizer muscles needed to control the weight and maintain proper form. To maximize the sport-specific value of these lifts, we instruct the athletes on a few finer points of technique. For instance, during hang cleans, the catch is performed in a full front-squat position, which helps promote overall flexibility and core strength. Likewise, when performing any Olympic lift, we avoid the use of straps. Lifting without straps forces the athletes to develop greater grip strength, which is essential in foot-

ball. Not using straps also helps reduce some of the technique flaws commonly seen when athletes attempt to lift more weight than they can truly handle. By helping them stay within their safe weight limit and eliminating those flaws, we reduce the risk of injury in the weightroom. While those lifts build raw strength, we use squats and the bench press to help maximize power. We believe the squat is the single most important exercise for football players after the Olympic lifts. Squats increase force production in the legs and develop sound, explosive movement patterns that improve football ability in everything from hitting opponents with maximum impact to accelerating through narrow gaps to separating from defenders downfield. Like with the Olympic lifts, we use many squat variations, including back squats, front squats, single-leg squats, speed squats with chains, box squats, lateral squats, and split squats. We always reinforce squatting “to depth” with the thigh parallel to the ground, as this helps optimize power development in the hamstrings—a key compo-

nent of force production and increased foot speed. For the bench press, our variants include standard, incline, close-grip, wide-grip, board presses, floor presses, dumbbell work, and the one-arm bench. While upper-body strength is obviously important for football performance, there is also a psychological component to this type of training. When someone wants to know how strong an athlete is, their first question is often ‘How much do you bench?’ That may not be the single most important measure of football-specific strength, but it’s part of the football strength culture, and we know that confidence is an important element of success. When our players can answer that question with an impressive number, and when they see added muscle mass in their arms from bench pressing, they get a mental and motivational boost that pays dividends in the weightroom and on the field. The hang clean, back squat, and bench press are the three lifts we test the athletes on—the hang clean and back squat before spring ball, and the bench

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sport specific

WORK SHEET This outline shows an example of one day’s individualized extra work assigned to a member of the Boise State football team. It is based on specific needs identified through testing and/or observations during workouts.

Additional Exercises: HIP MOBILITY: Hurdle unders and lateral lunge with drop: x4 trips, Lunge elbow and hold, with squat: 2x10 CORE: Turkish get-ups: x5 each arm, Glute-ham sit-up: 3x15 SHOULDER: DB retraction with two-second pause: 2x10, DB skiers: 2x10 POSTERIOR CHAIN: Straight-leg SB hip lift: 2x10 To download a spreadsheet with more detail and a complete week’s sample outline, go to: www.training-conditioning.com and search for “BSU Football.”

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sport specific press before spring ball and again before the seasonâ&#x20AC;&#x201D;so we perform them yearround. For everything else, we vary the lifting selections in periodization cycles lasting three to four weeks each. Variation is important to our program for several reasons. First, it prevents boredom, staleness, and overtrainingâ&#x20AC;&#x201D; itâ&#x20AC;&#x2122;s crucial to keep the athletes interested and having fun. We want them excited to come into the weightroom. Second, it helps ensure that we develop truly versatile strength, and not just the ability to perform a few specific lifts with precision. To increase variety, we occasionally surprise the athletes with special challenges such as a strongman competition or cross-fit type workouts in which an athlete attempts to maximize reps of something like chin-ups or burpees in a given time period. We also add variety through high-intensity â&#x20AC;&#x153;burnoutâ&#x20AC;? sets, such as triple drops on a lat pulldown or seated row, chin-ups, or dips to failure and assisted failure. As much as possible, our strength and power exercises involve multi-joint training. It goes without saying that most

football movements involve coordination between several joints and muscle groups, so any time we can choose a multi-joint variant of an exercise, we do so. Some of our favorites include onearm DB shoulder presses in a lunge position and TRX inverted chin-ups. INDIVIDUAL ATTENTION So far, Iâ&#x20AC;&#x2122;ve outlined our team-wide approach to strength training. But you canâ&#x20AC;&#x2122;t prescribe a â&#x20AC;&#x153;cookie cutterâ&#x20AC;? program for everyone and expect the best results, so we modify workouts on an individual basis due to positionspecific and athlete-specific needs, injury accommodations, and other special concerns. Our individualized focus begins with a functional evaluation, performed on each player when they first come through the door at the start of a new training year. It comprises six parts: â&#x20AC;˘Â Overhead squat (8 reps) â&#x20AC;˘Â Pull-up (as many as possible) â&#x20AC;˘ Stability ball push-up (8 reps) â&#x20AC;˘ 60-second front elbow bridge â&#x20AC;˘ Single-leg squat (8 reps/side) â&#x20AC;˘Â Side hip abduction (4 reps/side)

From these exercises we determine any areas of functional weakness that may need additional attention. Our â&#x20AC;&#x153;needs extra workâ&#x20AC;? list is broken into seven categories: â&#x20AC;˘ Hip mobility â&#x20AC;˘ Core strength â&#x20AC;˘ Hip girdle strength â&#x20AC;˘Â Posterior chain integrity â&#x20AC;˘Â Shoulder strength â&#x20AC;˘ Muscle mass â&#x20AC;˘Â Foot quickness Based on the preseason evaluation and observations we make throughout the training year, we prescribe individual exercises for an athlete to perform after team workouts. For an example of how we assign individualized extra work to an athlete, see â&#x20AC;&#x153;Work Sheetâ&#x20AC;? on page 53. FAST ACTING Football is a game of speed. The faster team generally wins, and team speed has played a pivotal role in our recent success. From a training perspective, that hasnâ&#x20AC;&#x2122;t been by accident. Football speed is of course about much more than straight-ahead running. We train all aspects of speed: linear

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sport specific movement (acceleration and maximum velocity), lateral movement (change of direction), and deceleration. It’s something we emphasize year round, and it’s part of our team culture to take speed training very seriously. Every football player who dreams of reaching the next level knows the importance of the 40-yard dash. Just like with the bench press for strength, when someone wants to know how fast you are, your 40 time is typically the first thing they ask about. So when we train our athletes to improve 40-yard dash speed, it’s not just about the performance benefits—it’s also about the confidence boost. Our comprehensive speed training focuses on acceleration mechanics (with ground starts and kneeling starts), top speed mechanics (with flying 20-yard runs), posture (with fast-leg mini hurdle drills), and arm swing mechanics (with a seated, kneeling, and standing arm swing progression). We concentrate on optimizing the 40-yard dash start by instructing athletes on force production angles and first-step explosion, but we also sometimes start them in other body positions besides the typical 40

start. In particular, we’ll put them in positions they use on the field, such as various pre-snap stances for wide receivers, tight ends, fullbacks, and running backs. We prefer resisted running instead of overspeed training, because the latter can lead to overstriding, which we feel increases injury risk. Beyond straight-ahead speed, we incorporate change-of-direction and deceleration drills throughout the entire year, because we know that slowing down and cutting efficiently are some of the most useful skills on the football field, regardless of position. In footwork and cone drills, when athletes are coming out of their breaks, we cue them to focus on putting their weight on the outside foot and keeping a positive shin angle when changing direction. We also work on change of direction with patterned agility drills and reactive agility drills. Just like with strength training, we vary the exercises to keep things fresh and challenging all year long. DISCIPLINE & ACCOUNTABILITY As an institution, Boise State expects its athletes to make the right decisions

on and off the field, and to do the little things that will help them stay focused, make consistent progress, and meet all their responsibilities as student-athletes. In strength and conditioning, this means setting high standards and having consequences for failure to live up to them. The ultimate goal, of course, isn’t to punish—it’s to teach, and to encourage leadership by example. We don’t have many rules, but the ones we do have are very important to us. We expect the guys to be on time for all workouts, which sounds like a no-brainer. But with redshirt freshmen lifting at 5:45 a.m., it sometimes needs to be emphasized. Also, whenever our players are in the weightroom, we expect them to not wear anything that draws attention to themselves, such as necklaces, bracelets, or nonissued clothing. Simple rules like these send an important message: No one is bigger than the team, and if you want to garner attention, you earn it through hard work and not the way you accessorize. These basic rules give rise to some

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sport specific interesting conflicts involving new athletes, who were almost always stars in high school and may come from programs where such strict standards didnâ&#x20AC;&#x2122;t apply to them. But our older players set the example, and as time goes on, everyone eventually â&#x20AC;&#x153;gets itâ&#x20AC;? and sees that itâ&#x20AC;&#x2122;s an important part of our success. Our accountability system is progressive. At those early freshman lifting sessions, the first athlete who shows up late typically pushes a plate for the length of time he missed, with a minimum of 10 minutes. For the next person who is late, he and his roommates receive the punishment. After that, we might apply it to everyone who plays the late athleteâ&#x20AC;&#x2122;s position. This system teaches another important lessonâ&#x20AC;&#x201D;that the players must be accountable to each other. Weâ&#x20AC;&#x2122;ve had instances where the entire defensive line went to the room of a freshman who was not at a workout. They saw it as their responsibility to figure out where he was and get him to the facility. Those situations, though rare, are great teaching moments to reinforce that we are only as strong as our weakest link.

COMPETITION IS KEY Anyone who works with serious athletes knows there is no better motivator than competition, so we try to create it in every workout. Sometimes itâ&#x20AC;&#x2122;s nothing more than competing with your own personal best. Other times itâ&#x20AC;&#x2122;s one-on-one or small groups against each other, and some activities pit the whole offense against the defense. Besides keeping things more exciting, this helps us build tough, intense competitors who are adept at handling pressure situations. During the off-season, we split the team into four separate squads, and after every workout we hold a competition between them. It might be something quick and simple, such as a heavy dumbbell hold to work on grip strength, or something as complex as a strongman competition with four different stations. We keep track of scores throughout the off-season, and the winning team is recognized at our strength banquet at the end of the year. Weâ&#x20AC;&#x2122;ve seen the ways these competitions help prepare our players for the challenges of the season. When your

right tackle has to bear down in a body weight squat contest to get his team 10 points to win the dayâ&#x20AC;&#x2122;s challenge, he will be more poised and comfortable on third-and-five when he knows the team is counting on him to stop the defensive endâ&#x20AC;&#x2122;s speed rush so the quarterback has time in the pocket. Another benefit of this emphasis is that it lets the coaches see who the teamâ&#x20AC;&#x2122;s fiercest competitors are. True competitors want to win at whatever they are doing, whether itâ&#x20AC;&#x2122;s holding a dumbbell, flipping a tire in a strongman contest, or playing in the fourth quarter of a nationally televised bowl game. It helps the coaching staff decide who will be the teamâ&#x20AC;&#x2122;s go-to players in clutch situations during the season. All the elements Iâ&#x20AC;&#x2122;ve described in this article are aimed at giving our athletes the best chance to succeed on the field. Is it the best possible program? I donâ&#x20AC;&#x2122;t know. But I do know that we believe in it, and more importantly, our players do as well. When theyâ&#x20AC;&#x2122;re willing to follow our process and work their butts off at it, theyâ&#x20AC;&#x2122;re only going to get better. Itâ&#x20AC;&#x2122;s that simple. n

GOOD VIBRATIONS

Mention Promotional Code CMF4 for Special Pricing!

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UPMM GSFF

LEARNING from PEERS Now you can purchase books and DVDs through Training & Conditioning to help you advance in your career. Here are 8 featured books and DVDs related to the articles in this issue. There are many more books and DVDs, covering all aspects of injury treatment and strength/conditioning, in a new section on the Training & Conditioning website... training-conditioning.com. You can purchase these featured books and others directly by going to the website.

INJURY TREATMENT/REHAB

Athletic Taping and Bracing

Completely overhauled and updated, Athletic Taping and Bracing, Second Edition, is a leading text in its field. Like the popular first edition, it continues to integrate the science of anatomy and injury mechanisms with the practice of athletic taping and bracing. Both students and professionals will use this text time and again as a reliable reference.

Price: $46.00

Item Number: 9780736048118

NUTRITION

Effective Functional Progressions in Sport Rehabilitation

Sport Nutrition for Health and Performance

This book provides clinicians with the strategies and tools they need to prepare their clients for the physical demands required by their sport. The content includes functional progressions for all areas of the body, sport-specific progressions, photos and art that clearly depict progressions and injured areas.

This book will help students and practitioners understand the function of the nutrients in the body and how these nutrients affect health and athletic performance. This second edition has been thoroughly revised and updated to reflect the latest issues, guidelines, and recommendations for active individuals.

Price: $40.00

Price: $81.00

Item Number: 9780736063814

To view more Injury Treatment/Rehab books/DVDs, go to the new training-conditioning.com

Item Number: 9780736052955

High School Fuel: Sports Nutrition for Health and Performance handout series with CD-rom from RK Team Nutrition.

This is a new series of 20 sports nutrition handouts that provide copy-ready information (and a CD-rom with all handouts for easy printing) to help your middle school and high schoolage athletes succeed. Up-to-date research on nutrition for athletic performance is translated into easy-to-read recommendations, food lists, and tips.

Price: $149.00

Item Number: TC-0310C

To view more Nutrition books/DVDs, go to the new training-conditioning.com

STRENGTH TRAINING

CONDITIONING

Athletic Development

Exercise Technique Manual for Resistance Training

Bigger Faster Stronger

This book is now bigger and better than ever! This second edition presents the most popular strength training system for today’s high school and college athletes. Establish the solid foundation you need to compete successfully and advance your athletic career. During the in-season or off-season, the customizable programs can accommodate any sport, and every level of competition.

This 312 page book offers a rare opportunity to learn and apply a career full of knowledge from the best. World-renowned strength and conditioning coach Vern Gambetta condenses the wisdom he’s gained through more than 40 years of experience of working with athletes across sports, age groups, and levels of competition, including members of the Chicago White Sox, New York Mets, and U.S. men’s 1998 World Cup soccer team.

Price: $64.00

Price: $21.95

Beefed up from 38 to 57 exercises, this new edition of Exercise Technique Manual for Resistance Training is a must for any professional library. It will help readers prepare for the NSCA’s Certified Strength and Conditioning Specialist exam or its Certified Personal Trainer exam. It will also serve as a valuable reference for personal trainers and fitness instructors. Item Number: 9780736079631

To view more Strength Training books/DVDs, go to the new training-conditioning.com

ORDER FORM

Tapering and Peaking for Optimal Performance offers in-depth discussion of the science, strategy, and program design of the tapering phase of training. This first-ever book devoted to the subject features various training models and experiential knowledge allowing readers to design optimal tapering programs for each athlete.

Price: $25.95

Item Number: 9780736074841

Item Number: 9780736051002

Item Number: 9780736079631

Tapering and Peaking for Optimal Performance

To view more Conditioning books/DVDs, go to the new training-conditioning.com

MAG, Inc. 31 Dutch Mill Rd. Ithaca, NY 14850

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> > 2 0 10 N ATA T R A DE S H OW SNEAK PREV I EW

> > G E T TI N G REA DY F O R T H E N ATA C O N VE N T I O N IN PHI L A D E LP H IA?

Portable Cryotherapy Spa Stop by and check out the completely portable unit that offers cold water, hot water, and saltwater therapy—all in one.

Cramer Emergency Kit Designed to incorporate emergency tools into one easily identifiable kit.

www.coldtub.com Booth No. 1937

Coldtub

Cramer Products, Inc. www.cramersportsmed.com Booth No. 1701 & 1900

Vibration Therapy Keeping your athletes in the game is the driving force behind vibration therapy in the athletic training room. Come by for a demonstration.

G Series Pro & G Series Visit the Gatorade booth to sample a new line of products for before, during, and after exercise.

CorTemp It’s the core that counts. CorTemp is a core body temperature monitoring system for athletes.

Dynatronics

The Gatorade Company

See ad on Inside Back Cover

See ad on page 17

H e r e’s a n e a r l y l o o k a t s om e o f t h e p r o d u c t s t o b e fea tu r e d a t t h e s h ow.

See ad on page 34

See ad on page 78

Muscle Milk and Cytomax Visit the CytoSport booth to receive free samples of the company’s great-tasting products.

CytoSport, Inc.

www.cytosport.com Booth No. 825 See ad on Back Cover

Athletic Training Tables Go to the PROTEAM booth to see how you can make your training room “pop” with vinyl embossed logos.

PROTEAM by Hausmann 60

www.proteamtables.com Booth No. 1241

T&C april See ad2010 on page 37

www.dynatronics.com Booth No. 1624

Keiser Functional Trainer with Power This unit allows for a variety of movements and the ability to see asymmetries in those movements.

Keiser Corp.

www.keiser.com Booth No. 949 See ad on page 8

HQ , Inc.

www.gatorade.com Booth No. 1503

www.hqinc.net Booth No. 1044 See ad on page 64

True Compression Recovery Suit Train, Compete, Recover: McDavid unveils its new recovery suit.

McDavid USA

www.mcdavidusa.com Booth No. 1117 See ad on page 26

RX24 QuadraStep Orthotic System Come have your foot type assessed and enter to win a free pair of QuadraStep foot orthoses.

Nolaro24, LLC

www.whatsmyfoottype.com Booth No. 844

See ad on page 78 TRAINING-CONDITIONING.COM

2 0 10 N ATA T RAD E SH OW SNEAK PREV I EW <<

RumbleRoller Try out OPTP’s newest foam roller. It’s perfect for massage and trigger point release.

Biofreeze Pain Relieving Wipe These single-use, maximumintensity disposable wipes are available in 24-count packs.

OPTP

Performance Health

www.power-systems.com Booth No. 1324

www.proorthopedic.com Booth No. 1302

See ad on page 49

www.biofreeze.com Booth No. 1726 See ad on page 7

See ad on page 29

See ad on page 36

www.optp.com Booth No. 1230

Educational Materials Learn how ergonomic principles can be applied in sport to reduce injury and improve performance.

Human Kinetics

Infinity Vest Increase the intensity of your workouts or your walk around the neighborhood with this comfortable new form-fitting vest.

Power Systems

Athletic Training Tables Samson offers some of the most durable and wobble-free training and taping tables on the market today, and they’re completely customizable.

Original Backnobber II A precision-engineered deep muscle tool designed for daily preventive self-care.

www.humankinetics.com Booth No. 1526

www.samsonequipment.com Booth No. 1013

Samson Equipment

The Pressure Positive Co.

See ad on page 54

See ad on page 53

See ad on page 44

Aqua Bags Fill the bags with water to change the weight and instability. They’re great for all Olympic movements, as well as swings, chops, step-ups, rows, and more.

Nano Flex Stop by the Stromgren Athletics booth to see the exciting new line of Nano Flex compression products and all of the company’s other sports medicine and protective performance apparel items.

The One Designed to be extremely light and low-profile, The One ankle brace is comfortable to wear in shoes or cleats during competition.

www.performbetter.com Booth No. 1258

www.stromgren.com Booth No. 1329

Perform Better

See ad on page 13 & 79 TR AINING-CONDITIONING.COM

Stromgren Athletics See ad on page 48

www.pressurepositive.com Booth No. 1260

Mueller Sports Medicine

www.muellersportsmed.com Booth No. 1337 See ad on page 5

Braces & Custom Fabricated Products Visit PRO Orthopedic for special sale offers on ankle braces as well as full information on custom fabricated products.

PRO Orthopedic Devices, Inc.

Armor FourcePoint Find out at the company’s booth how the new Armor FourcePoint delivers indestructible protection.

DJO

www.donjoy.com Booth No. 1717 See ad on page 47

Global Online California University of Pennsylvania’s Global Online programs offer an exceptional 100-percent online learning experience with the convenience of an asynchronous format.

California University of Pennsylvania www.cup.edu/go Booth No. 805

See adT&C on page 18 2010 61 april

>> 2010 NATA TRADE SHOW SNEAK PREVIEW

TESTIMONIALS

Injury Prevention Visit the ZAMST booth and enter to win free samples of injury prevention products.

ZAMST

www.zamst.com Booth No. 1763 See ad on page 45

TRX Experience how the TRX can improves athletes’ performance and durability with minimal investment.

Fitness Anywhere

www.fitnessanywhere.com Booth No. 965 See ad on page 14

Products That Ease Athletes’ Pain “I’ve found Pro-Tec products to be a great addition to my patient care, as they are very patient-compatible.”

—Jim Whitesel, MS, ATC, Former Seattle Seahawks Head Athletic Trainer (1976-1998), President, Whitesel Pro Therapy, Inc., Kirkland, WA

“I have found the Iliotibial Band Wrap to offer unmatched effectiveness in alleviating conditions of iliotibial band syndrome. We are recommending it for our patients.”

—Dr. Shintaro Ohtake, Aim Treatment Center

“Finally, because of the Shin Splints Compression Wrap, I feel no pain in my shins during strenuous activity.”

—Lisa Duke, Ballerina and Runner

Elite Seat Extension isn’t everything, it’s the first thing. Visit Kneebourne’s booth to learn more about the portable knee extension device called the Elite Seat.

Visit Training & Conditioning to renew your subscription, pick up entry tickets for exhibitor contests and drawings, and sign up to win our door prize.

www.eliteseat.com Booth No. 1843

www.Training-Conditioning.com Booth No. 804

Kneebourne Therapeutic See ad on Inside Front Cover

Training & Conditioning See ad on page 19

V I S IT TH ES E EXH I B I T O R S at the NATA Show

JUNE 23-25 • PHIL ADELPHIA

“Thanks to the Arch Pro-Tec, the plantar fasciitis in my foot has completely disappeared.”

—Christina Cambra, Third-Place Finisher, Ironman Austria

“With Ice Up, the benefits of ice massage are ready for me anytime, anywhere.”

—Scott Jurek, PT, Seven-Time Champion, Western States Ultra 100-Mile Marathon

“I use the Pro-Tec Foam Roller and the Pro-Tec Roller Massager to help me get stretched out and to loosen up before practice. They’re great because I have them at home, so anytime I’m sore or feeling a little tight, I break out my foam roller.”

—Roman Harper, Pro Football Player

and watch for the May/June issue of Training & Conditioning for details on these and other

Pro-Tec Athletics 2743 152nd Ave. N.E. Redmond, WA 98052 800-779-3372 pro-tec@injurybegone.com www.injurybegone.com

exhibitors in our NATA Show Preview 62

T&C april 2010

TRAINING-CONDITIONING.COM

Fueling Performance Easy as 1, 2, 3

To help athletes get the most out of their performance, scientists from Gatorade® have created the G Series™—a new line of products supported by the latest science and developed in collaboration with the world’s greatest athletes to provide fuel, fluid, and nutrients before, during, and after activity. The line includes Gatorade Prime 01, Gatorade Perform 02 (Gatorade Thirst Quencher and G2), and Gatorade Recover 03. The Gatorade Company 800-88-GATOR www.gatorade.com Circle No. 500

Before and After

EAS® has designed a new line of products to help give you a competitive edge and take your workouts to the next level. EAS Pro Science utilizes high-quality protein blends, HMB, glutamine, and creatine formulas to provide safe and reliable nutrition. Pro Science Push is designed for your pre-workout needs and consists of an advanced combination of carbs, creatine, and beta-alanine. Pro Science Finish™ is specially formulated for post-workout recovery and features essential amino acids, 35 grams of highquality protein, and beta-alanine. EAS 800-297-9776 www.eas.com/proscience Circle No. 501

Sustained Hydration

CeraSport® and CeraSport EX1 ricebased hydration and performance drinks, developed along with doctors from Johns Hopkins, feature a patented blend of brown-rice and essential electrolytes, including citrate to counteract acidosis. CeraSport is fat-free and certified glutenfree. It provides energy for performance and quick yet sustained hydration. It is available in powder, concentrate, and ready-to-drink in several flavors. CeraSport 866-237-2770 www.cerasport.com Circle No. 502

Goes Down Like Milk

Egg Whites International’s 100-percent pure liquid egg whites are heatpasteurized and tested for salmonella, making them “liquid” but not “raw.” They are double-filtered to achieve the smooth consistency of milk, and they’re completely tasteless and odorless for making the perfect protein drink. An eight-ounce serving supplies 26 grams of protein with no fat, no cholesterol, two grams of carbs, 120 calories, and all the essential amino acids. Egg Whites International 877-EGG-WHITES www.eggwhitesint.com Circle No. 505 TR AINING-CONDITIONING.COM

nutritional a ids

Acai Advantage

The acai berry provides nutrients that can increase energy and improve performance. It is the foundation of efusjon’s Raw energy drink, which offers abundant natural energy in an 8.4-ounce can. Acai berries contain folic acid, magnesium, calcium, iron, potassium, protein, phytonutrients, vitamins C and E, amino acids, and more. They’re also a great source of antioxidants. efusjon Energy Club 940-636-9906 www.myefusjon.com Circle No. 504

The Whey Forward

Whey Isolate is a premium-quality whey protein supplement with amazing taste satisfaction. Each serving provides 25 grams of pure whey protein isolate without added fat or sugar. With low lactose and zero gluten, Whey Isolate provides you with more of what you want and none of what you don’t. It mixes instantly and comes in six remarkable flavors. CytoSport, Inc. 888-298-6629 www.cytosport.com Circle No. 503

Essential Knowledge

Sport Nutrition (second edition) presents the principles, background, and rationale behind current nutrition guidelines specifically for athletes. Using a physiological basis, it provides an in-depth look at the science behind sports nutrition. Readers will come away with an understanding of nutrition as it relates to athletics and the influence of nutrition on exercise performance, training, and recovery. Human Kinetics 800-747-4457 www.humankinetics.com Circle No. 506

Knowledge Is Power

Informed-Choice is committed to helping ensure the purity of nutritional supplements, and it relies on HFL Sport Science to conduct product tests. HFL Sport Science has been testing supplements for banned substances against the World Anti-Doping Agency list to ISO17025 standards since 2002. The lab tests more than 3,000 products annually, and currently works with more than 90 companies worldwide, including 35 American and Canadian brands. HFL works closely with supplement manufacturers and suppliers to reduce the risk of contaminated products finding their way into sport, thus helping ensure that athletes know exactly what they are putting into their bodies. Informed-Choice 720-289-2401 www.informed-choice.org Circle No. 572 T&C april 2010

Nutr itional a ids

Fueling Performance

For Your Student Body

MET-Rx continues to be the brand you trust. The company offers collegiatecompliant shakes, powders and bars, and the powders are now available in individual packets. MET-Rx is known for amazing-tasting bars that support college athletes. Low prices, direct shipping, and nutritional programs are some of the benefits of the MET-Rx Collegiate Series. MET-Rx 800-55-METRx www.metrx.com Circle No. 507

Nature’s Protein Drink

Research suggests that low-fat chocolate milk, with its unique mix of nutrients, is a naturally nutrient-rich protein drink that can help you refuel and rehydrate within the critical two-hour recovery window after exercise. Drinking low-fat chocolate milk after exercise not only provides the carbohydrates and protein to refuel and repair muscles, it also helps replenish fluids and electrolytes like calcium, magnesium, and potassium that are lost in sweat. Go to the website listed below to find out more about the science behind nature’s protein drink. Milk Processor Education Program info@milkdelivers.org www.milkdelivers.org Circle No. 508

CorTemp

Giving Muscles More

Muscle Milk Refuel sets a new category standard by delivering five grams of protein, 100 milligrams of caffeine, and 90 milligrams of EGCG from green tea. Research-proven alpha-Lpolylactate is added to make a greattasting energy boost that promotes muscle recovery. Like all Muscle Milk products, Muscle Milk Refuel packs mouth-watering taste with performance-proven ingredients. CytoSport, Inc. 888-298-6629 www.cytosport.com Circle No. 509

Elite Performance

Originally developed exclusively for college and pro athletes, G Series Pro products are the ultimate in sports nutrition from Gatorade. The G Series Pro line of products delivers the fuel, fluids, and nutrients elite athletes need before, during, and after a workout, practice, or competition. Now for the first time, G Series Pro is available at premium retailers, such as GNC and Dick’s Sporting Goods. The Gatorade Company 800-88-GATOR www.gatorade.com Circle No. 510

It’s What’s Inside That Counts • Used in sports for over 20 years • Measures core temperature with accuracy & ease • Helps identify hyperthermia before it strikes • Wireless…non-invasive

CorTemp® Ingestible Temperature Sensor “Compared with rectal temperature (the criterion standard), gastrointestinal temperature was the only measurement that accurately assessed core body temperature. Oral, axillary, aural, temporal, and field forehead temperatures were significantly different from rectal temperature and, therefore, are considered invalid for assessing hyperthermia in individuals exercising outdoors in the heat.” *

• Evaluates the effectiveness of sideline cooling methods • Allows aggressive cooling to athletes that need it the most between practice repetitions

Core Body Temperature Monitoring Systems

www.hqinc.net • e-mail: sales@hqinc.net Tel: 941-723-4197 • Fax: 941-729-5480

*Casa D.J. et al. Validity of devices that assess body temperature during outdoor exercise in the heat. Journal of Athletic Training. 2007;42(3):333-342.

T&C april 2010

Circle No. 144

TRAINING-CONDITIONING.COM

For Gridiron Greatness

football conditioning

The Word Is Spreading

Rich in Features

An Appropriate Title

Extend and Rotate

TRX Suspension Training body weight exercise builds superior muscular balance, joint stability, mobility, and core strength, helping athletes perform better in any sport and preventing injuries. The TRX is used and trusted by athletic trainers, athletes, physical therapists, and all branches of the military. Its popularity with professional athletes and team training rooms is exploding across the NFL, NBA, MLB, NHL, UFC, and NCAA. Fitness Anywhere 888-878-5348 www.fitnessanywhere.com Circle No. 511 Bigger Faster Stronger (second edition) provides a complete conditioning system used by thousands of high schools, colleges, and professional sports franchises. Complete with the most current strength training techniques and exercise variations, program implementation guidelines for any athlete or sport, and a complete tracking system, this book helps establish the solid foundation athletes need to be able to compete and advance successfully in any sport. Human Kinetics 800-747-4457 www.humankinetics.com Circle No. 512

A Leading Choice

To get the most out of your athletes and the most out of your dollar, Legend Fitness is America’s top choice in strength equipment. The chosen cage of D1 Sports Training, Competitive Edge Sports, and Athletic Republic, the Legend Fitness Pro Series Half Cage features only 12 frame bolts but dozens of features and accessories. Advanced polymer contact surfaces, seven-gauge chrome racking, and East Tennessee-built quality are standard with every cage. Legend Fitness 866-753-4363 www.legendfitness.com Circle No. 513

A Must for Explosive Power

The C-1170 Double-Pole Push Pull Sled has an extra-wide and extra-long base for stability, and the 10-foot-long coated steel cable ensures long life and firmness. Athletes can take advantage of three upper hand positions, one intermediate position, and one lower position. This product is perfect for building explosive power and acceleration with its two Olympic weight pegs and two standard weight pegs. The harness is not included. New York Barbells of Elmira, Inc. 800-446-1833 www.newyorkbarbells.com Circle No. 514 TR AINING-CONDITIONING.COM

The Power Lift Performance Training Station is a multi-functional training piece. Standard features include fivepeg weight storage on each side of the rack, safety spot bars, “Rhino Hook” bar catches, pulley handle attachment storage, chrome rotating chin-up handles, and safety spot bar storage. A glute ham bench can be locked into existing band attachments. Various rack and pulley attachments can also be added to this station. Power Lift 800-872-1543 www.power-lift.com Circle No. 515 The Samson Power Thrust is a dynamic piece of equipment that allows athletes to develop hip explosion, upper-arm strength, and shoulder strength. Each handle operates independently on linear ball bearings to allow for an amazingly smooth movement, and resistance is easily added by the weight horns already attached to the handle apparatus itself. A variety of exercises, including extensions and rotations, can easily be performed using this unique piece of equipment. Samson Equipment 800-472-6766 www.samsonequipment.com Circle No. 516

Chute to Win

Looking to increase speed, explosiveness, and acceleration for your team? The SPRI Speed Parachute can help. SPRI offers four different sizes ranging from small to extra-large, to provide anywhere from 15 to 50 pounds of resistance depending on the athlete. It comes with an adjustable waist belt that fits 20- to 42-inch waists and allows for training in any direction. For an extra challenge, try combining parachutes. SPRI Products 800-222-7774 www.spri.com Circle No. 517

Conditioning at Its Best

The Prowler 2 can be pushed with the upright posts or the low handles, or pulled with a strap or rope. No matter how you use it, the Prowler 2 is an ultimate conditioning tool. The specially designed three-ski system forces the user to remain low—a plus for football conditioning. The skis are also replaceable for use on rough surfaces such as asphalt. Total Strength and Speed 888-532-8227 www.fatbars.com Circle No. 518 T&C april 2010

football conditioning

For Gridiron Greatness

Resistance Works

Professional sports teams and international Olympians train and condition with TurfCordz to increase speed, endurance, and flexibility through explosive start drills, footwork exercises, and simulated play action. Developed by NZ Mfg., a leader in resistance training and physical rehabilitation products, TurfCordz provide maximum function and comfort while withstanding the rigorous demands of team, clinic, and personal use. NZ Mfg. also engineers StrechCordz and MediCordz resistance products. NZ Mfg., LLC 800-886-6621 www.nzmfg.com Circle No. 519

Prepare for Battle

Battling Ropes by Power Systems are a great tool for increasing the intensity of your normal workouts. You’ll make vast improvements in strength, endurance, and core performance. They are also great for tug of war competitions. Nonshedding braided polyester makes them non-abrasive and perfect for indoor use. The poly ropes feature a plastic boot on each end to prevent fraying. Battle Ropes are available in 1.5- and two-inch diameters and lengths of 16.5, 50, and 100 feet. Power Systems, Inc. 800-321-6975 www.power-systems.com Circle No. 520

Lower Price, Higher Function

The Partner GHD is one of the most affordable posterior chain training tools on the market. Get real gains in speed, acceleration, and jumping ability while reducing hamstring injuries. Legend Fitness reduced material costs while keeping the essentials that give the user an effective workout. Already in use by several NCAA Division I programs, the American-made Partner GHD is a highly attractive option for those with limited budgets and those who purchase in volume. Legend Fitness 866-753-4363 www.legendfitness.com Circle No. 521

Pull Your Own Weight

The Lebert Equalizer total-body strengthener is a simple, cost-effective, portable, multi-purpose, and versatile piece of strength training equipment that works the arms, chest, back, and core muscles like no other item can, using your own body weight as resistance. 66

T&C april 2010

It comes complete with a free beginner/intermediate DVD and workout poster. It’s available online or through Power Systems, Gopher Sports, and Perform Better. You can see it in action on YouTube by searching for Lebert Equalizer. Lebert Fitness, Inc. 905-785-0602 www.lebertbuddysystem.com Circle No. 530

Ideal for Everyone

The new Samson Belt Squat’s brand new design limits the amount of floor space needed for this unique piece, while making it easy for athletes of all different sizes to use. It features adjustable handles, a unique load release that brings the athlete’s hands closer together while performing the exercise, an adjustable yoke that allows the athlete’s hips to stay in their natural range of motion, and an adjustable chain with three different size belts. Samson Equipment 800-472-6766 www.samsonequipment.com Circle No. 523

A Ladder that Matters

The SPRI Agility Ladder is a 15-foot ladder constructed with adjustable sections. Specifically designed for agility training, its large adjustable spaces reduce the risk of ankle strains and provide more foot-placement area than traditional agility ladders. It improves foot quickness, agility, coordination, and balance. The SPRI Agility Ladder can be stored easily in a small bag. It’s extremely portable and easy to use on the field. SPRI Products 800-222-7774 www.spri.com Circle No. 524

Do More

Favored by many pro teams, college programs, and strength coaches worldwide, Keiser Racks allow users to train at any speed, from controlled to explosive, for improved power development. The difference is the unique hybrid design, combining pneumatic and free-weight resistance. Unlike standard racks, Keiser Racks emphasize not only strength but also stability training. This gives users an increased training spectrum, enhancing power and stability. Keiser Corp. 800-888-7009 www.keiser.com Circle No. 525 TRAINING-CONDITIONING.COM

For Gridiron Greatness It Takes Two

The Lebert Buddy System™ is a tandem resistance training product. It’s portable, cost-effective, flexible, and very dynamic, making it a must for personal trainers, boot camps, schools, and team training. This truly is a whole new way to train. The Lebert Buddy System is not a band or a suspension product. Made with ballistic nylon strapping with UV protection, durable handles, and heavyduty stitching, this product can stand up to any workout. To see it in action on YouTube, search for Lebert Buddy System. Order online and use the coupon code shown to save $39.01. Lebert Fitness, Inc. 905-785-0602 www.lebertbuddysystem.com Circle No. 526

Wide and Stable

The New York Barbells C-PRO92600 Wide Base Monster Rack is made with 3” x 3” 11-gauge steel tubes and has selflocking jumbo steel pins and “J” hooks. There is a front deep-knurled chinning bar, a side-mount chinning bar, and a specially designed non-slip diamond plate covering to protect your feet. The unit is powder-coated in white and offers 33 inches of space between the front and rear posts. The extra-wide base allows for stretching and rowing, and a 2” x 4” tube base provides extra stability. New York Barbells 800-446-1833 www.newyorkbarbells.com Circle No. 528

Need Speed?

The Keiser Air300 Runner is a unique and innovative product designed for the athletic performance market. It allows athletes to train the lower body for power using the components of speed and resistance. Developed specifically for sports teams to improve acceleration and explosive power, this unit will improve the power and performance of any individual looking for a competitive edge. Keiser Corp. 800-888-7009 www.keiser.com Circle No. 529

Good Vibrations

Exervibe is a whole-body vibration stepper that provides athletic enhancement when used in either the static (standing) or dynamic (pedaling) position. Vibration is applied to the feet, hands, arms, and core simultaneously. The Exervibe is a cardio stepper and a vibration trainer in one. It has a step range from one to 18 inches, an adjustable seat, TR AINING-CONDITIONING.COM

football conditioning

and a control module with four different settings. It is an extremely versatile device that efficiently and effectively implements the benefits of vibration. VersaClimber 800-237-2271 www.versaclimber.com Circle No. 531

Get a Full Plate

The Plate Loaded equipment is the newest innovation from Power Lift. Standard features include a ratchet seat mechanism to accommodate users of all sizes, low starting resistance, counter balance, three-inch thick pads, standard weight horns, and rubber feet. Plate-loaded pieces include front lat pulldown, shoulder press, incline press, and leg extension; and others are coming soon. All equipment is finished using Power Lift’s state-of-the art powder-coat paint system. Power Lift 800-872-1543 www.power-lift.com Circle No. 522

Log Your Workouts

Designed as a low-cost strongman training log, the Econo Log is also a neutral-grip bench log. The outside handles are 24 inches apart to match the handles of logs used in strongman competitions. The other two sets of inside handles are great for regular and narrow neutral-grip bench pressing. It fits standard-width bench and rack J-cups. The handles are 1 1/4 inches in diameter and the dimensions are 1 1/2” x 10” x 84”. Total Strength and Speed 888-532-8227 www.fatbars.com Circle No. 527

Travel with the Band

Made popular by power lifters, Strength Bands can be attached to weight bars and benches for added resistance during lifts. These unique bands are also effective for common strength exercises. The width of the band determines the resistance, and they are available in seven resistance levels. Packable and portable, they’re made of seamless latex rubber and constructed in layers to prevent breakage. Strength Bands are color-coded to show the resistance level, and all bands are 41 inches long (sold individually). Power Systems, Inc. 800-321-6975 www.power-systems.com Circle No. 575 T&C april 2010

case study

Driven by Science. Inspired by Performance.™ Cytomax® Pre-Workout/In-Workout Cytomax® is one of the most scientifically advanced sports drink formulas available. Its blend of carbohydrates and a patented energy source works to sustain energy so you can train harder, build stamina, and achieve proven results. Exclusive to Cytomax products, alpha-L-Polylactate™ (lactate with acid removed, clustered around amino acids and carbohydrates) is a patented energy source proven to provide energy longer and faster. Cytomax lowers acid in muscles, which prevents burning and cramping during training and helps reduce soreness and speed recovery. In a university study, the alpha-L-Polylactate™ in Cytomax was shown to provide energy three times faster and three times more efficiently than glucose. This breakthrough allowed athletes competing in a long, hard ride (90 minutes at 65 percent of VO2 max) to sprint 22 percent longer on Cytomax than when consuming another popular sports drink. Simply put, Cytomax outperforms the competition, so you can outperform yours. It’s available in both a great-tasting powder and a readyto-drink (RTD) formula. Cytomax features: • Patented alpha-L-Polylactate™ assists in buffering acid production in muscles • Complex carbohydrates help stabilize blood sugar during exercise with no sugar “crash” • Antioxidants help prevent exercise-induced free radical damage to muscle cells • Electrolytes help ensure that cellular nutrient balance is restored quickly after exercise • Rapid gastric emptying Muscle Milk® Post-Workout Recovery Muscle Milk® is a high-performance protein-enhanced functional formula that combines high-quality protein with premium ingredients to provide healthy, sustained energy and recovery for performance and active lifestyles. Muscle Milk consists of a precise blend of multi-source proteins, functional fats, low-sugar carbohydrates, and 20 vitamins and minerals in a lactose-free formula. It is an ideal nutritional choice whether you are a performance athlete or simply want to gain strength and maintain lean muscle mass. With amazing taste satisfaction, Muscle Milk is perfect after workouts, as a convenient meal replacement, or as a protein-enhanced snack between meals. 68

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Available in powder and ready-to-drink formulas, Muscle Milk features: • Premium, multi-source proteins • Functional lipid complex featuring MCTs and monounsaturated fats • Zero lactose • Excellent source of 20 vitamins and minerals • Amazing milkshake taste Muscle Milk® Collegiate Post-Workout Recovery CytoSport™ has developed the Muscle Milk Collegiate line to meet the unique needs of college athletics as outlined under NCAA bylaw 16.5.2.2 for nutritional supplements. Muscle Milk Collegiate products are an excellent source of premium proteins, complex carbohydrates, and functional fats designed to help increase lean body mass, prevent overtraining, aid in reducing injury from nutrient deficiency, and increase oxygen delivery to working muscles. Muscle Milk Collegiate powders provide a calorie-dense recovery option with increased carbohydrate and protein content for athletes who need more to refuel and rebuild lean muscle. Features: • Multi-source protein blend • Functional lipid complex Muscle Milk Collegiate ready-to-drink nutritional shakes are ideal for post-workout recovery or as a healthy nutritional beverage any time during the day. Superior taste and the right nutrients in a convenient package give athletes the nutrition their bodies crave until they reach their next meal. Features: • 18 grams of premium protein • Quick and convenient performance nutrition, Muscle Milk Collegiate bars provide a great tasting, convenient option for busy athletes on the go. Features: • 15 grams of high-quality protein • Quick and convenient performance nutrition • Sensational taste

CytoSport, Inc. 4795 Industrial Way • Benicia, CA 94510 888-298-6629 • Fax: 707-747-1534 www.cytosport.com TRAINING-CONDITIONING.COM

Get Back In The Game Essentials On Hand

With a heavy-duty PVC tarpaulin shell, the Cramer Sideline Emergency Kit is designed to bring together all the necessary emergency management tools into one easily identifiable and easy-to-organize wheeled bag. The four interior bags can be labeled for a variety of specific needs, and they’re color-coded for fast visual recognition in an emergency. Cramer Products, Inc. 800-345-2231 www.cramersportsmed.com Circle No. 534

Smart Compression

McDavid’s 656 Arm Sleeve protects the arms from cuts and scratches. Its snug fit and stretch fabric help prevent chafing and allow for a contoured fit. McDavid’s compression fabric features HydraVent hDc moisture-management technology, which rapidly wicks moisture away from the skin and keeps athletes cool and dry. The compression fabric keeps muscles warm, decreasing the risk of pulls and strains and providing faster recovery during and after workouts. McDavid, Inc. 800-237-8254 www.mcdavidusa.com Circle No. 535

A New Option

The Biofreeze Pain Relieving Wipe is the first pain-relieving wipe in the market, and the first high-potency product in the Biofreeze line from Performance Health. The high potency is obtained through an integrated cooling technology and provides maximum intensity, making it strong enough for the deepest pain. These single-use disposable wipes are available in 24-count packs. Biofreeze is the number-one clinically used and recommended topical analgesic in the U.S. Performance Health 800-321-2135 www.biofreeze.com Circle No. 536

A New Level of Support

Starting with the popular and very effective 610 Arizona Ankle Brace, PRO Orthopedic has taken ankle support to a new level. By combining the ankle brace with a non-elastic strapping system that anchors on the calf, the company has created the PRO 611 Ankle Anchor—a very supportive inversion-resistant bracing system. Ideal for chronic ankle conditions and high ankle sprains, the Ankle Anchor system is lightweight and machine washable. PRO Orthopedic Devices, Inc. 800-523-5611 www.proorthopedic.com Circle No. 537 TR AINING-CONDITIONING.COM

rehab equipment

Get It Fast

Hausmann offers the quick-ship PROTEAM Two-Seat Taping Station (model A9520-346-24). It’s 6’ long x 3’ high x 3’ deep, and oak laminate is the stock finish. This unit is equipped with a hamper in the middle storage module, and you can choose from nine Pro-Form vinyl colors. It’s available for shipment five working days after receipt of your order. Call the company or go online to learn more. PROTEAM by Hausmann 888-428-7626 www.proteamtables.com Circle No. 538

Self-Treatment Made Easy

Myofascial trigger points can wreak havoc on any athlete’s training program. Specially trained manual therapists can treat them on the field or in the office, but athletes can learn to treat themselves immediately and effectively by using the Backnobber II deep muscle massage tool. Give your fingers and thumbs a rest. The leverage action of the Backnobber II does the work of applying pressure to painful muscle bands or knots. The Pressure Positive Co. 800-603-5107 www.pressurepositive.com Circle No. 539

Rebound Wisely

Progress athletes safely and efficiently toward improved agility and proprioceptive ability with efi Sports Medicine’s new and improved PlyoRebounder. The dual-ring springprotected surface provides true rebounding for development of core strength, improved reaction time, and increased agility. The PlyoRebounder also serves as a low-compression jogger for cardiovascular exercise. efi Sports Medicine 800-541-4900 www.efisportsmedicine.com Circle No. 540

Three Kinds of Resistance

The B.O.I.N.G. is an oscillating exercise device that provides a combination of isotonic, isometric, and plyometric resistance for the upper extremity. By employing rapid and repetitive movements with the B.O.I.N.G., subconscious motor mechanisms are facilitated, along with increased concentric and eccentric force output. The B.O.I.N.G. is easy to use, promotes comfortable rhythmic exercise, and is great for use after injury. OPTP 800-367-7393 www.optp.com Circle No. 541 T&C april 2010

rehab equipment

Better Than Ever

Get On the Grid

The Functional Testing Grid from efi Sports Medicine offers a quick, reproducible, and valid assessment of client movement in all directions and in any plane. Mounted to the wall, the grid allows for enhanced movement and range of motion in the upper extremities and development of eye-hand coordination. Use it on the floor for isolated stride, stepping, and balance tests as well as dynamic agility and quickness training. efi Sports Medicine 800-541-4900 www.efisportsmedicine.com Circle No. 542

Make Muscles Happy

The Tiger Tail rolling muscle massager is a dense-foam covered, musclefriendly solo massage tool that assists individuals with deep tissue massage, trigger point therapy, and sports massage therapy. The rolling action of the Tiger Tail relieves sore, tight, and cramping muscles by accelerating tissue recovery. Great for the neck, shoulders, arms, glutes, IT band, thighs, hamstrings, quads, and calves, it is recommended and used by athletes, athletic trainers, massage therapists, physical therapists, chiropractors, and doctors worldwide. The Pressure Positive Co. 800-603-5107 www.pressurepositive.com Circle No. 550

Protection and More

McDavid’s 6575 True Compression Leg Sleeve fabric reduces the build-up of lactic acid in muscles, providing less soreness, cramping, and fatigue along with faster recovery from tough workouts. Worn below the knee, this leg sleeve works great for protecting the lower legs from cuts and scratches. McDavid’s compression fabric features HydraVent hDc moisture-management technology, which rapidly wicks moisture away from the skin and keeps athletes cool and dry. McDavid, Inc. 800-237-8254 www.mcdavidusa.com Circle No. 544

Relieve Golfer’s Elbow

Research has found that the “Tyler Twist,” a novel exercise using the Thera-Band FlexBar, is effective at reducing pain associated with chronic lateral epicondylitis (tennis elbow). In response to many requests for an exercise for golfer’s elbow, Tim Tyler, PT, ATC, invented the “Reverse Tyler Twist,” believing it may have similar results for medial epicondyli70

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tis. A new study, using the FlexBar and emphasizing eccentric contraction of the wrist flexors and pronators, is underway. Performance Health 800-321-2135 www.thera-bandacademy.com Circle No. 545

Take It With You

The Dynatron Solaris Series offers ultrasound, seven stim waveforms including direct current, and the option of adding light therapy. The state-of-the-art Solaris Series also provides a choice of four infrared light probes, including the D405 infrared/blue light probe and the powerful Dynatron Xp light pad. Along with the latest technology and ease of use, its durable construction and portable size mean Solaris can travel anywhere. Call for a free demonstration. Dynatronics 800-874-6251 www.dynatronics.com Circle No. 571

What’s Your Foot Type?

The QuadraStep system is a revolutionary new alternative to traditional custom orthotics. An easy-to-learn four-step assessment process identifies six specific foot types, each uniquely influencing an athlete’s function, performance, and predisposition to particular injury patterns. The QuadraStep system offers six prefabricated foot orthoses biomechanically tailored to each foot type. Clinicians can now classify a patient’s foot type and dispense prescription-based orthoses within minutes. Nolaro24, LLC 877-RX24-NOW www.whatsmyfoottype.com Circle No. 547

The One You Need

Designed to be extremely light and low-profile, The One is comfortable to wear in shoes or cleats during competition. Offering all the traditional benefits of taping but with the adjustable flexibility of a soft strap brace, The One protects against inversion and eversion ankle sprains. Anti-slip crisscrossing side straps can be adjusted while the shoe is on at any time to help prevent slippage and ensure a tight, comfortable fit. Side-pulling stirrup straps imitate the effects of taping while a cushioned, breathable tongue keeps the brace comfortable. Neoprene- and latex-free, The One fits right or left feet and comes in black and white in sizes XS to XXXL. Mueller Sports Medicine 800-356-9522 www.muellersportsmed.com Circle No. 548 TRAINING-CONDITIONING.COM

Get Back In The Game

rehab equipment

Targeted Relief

No Plumbing Required

Wrap It Right

Functional Bracing Moves North

Gebauer’s Spray and Stretch topical anesthetic skin refrigerant (prescription only) effectively manages myofascial pain and trigger point release in the head, neck, shoulders, and extremities when used in conjunction with the hands-on Spray and Stretch Technique. The technique is a learned modality that includes diagnostic evaluation, spraying and stretching, and post evaluation. To learn more about the Spray and Stretch Technique, log on to www. LearnSprayAndStretch.org. Gebauer Co. 800-321-9348 www.gebauer.com Circle No. 549 Cramer Cohesive Stretch Tape is an innovative choice that beats traditional stretching and self-adhering tape. It has excellent tensile strength, tears clean, and features a non-slip grip, making it superior to many traditional tapes. It’s excellent for use as an anchor for tape applications or compression bandages. It contours easily to the body, allowing you to effortlessly wrap any appendage. Cramer Products, Inc. 800-345-2231 www.cramersportsmed.com Circle No. 543

Feel the Force

Utilizing a balanced dual-motor system and superior vertical displacement, Vforce by Dynatronics affects the rapid contraction and relaxation of muscle fibers. Vibrating muscles act as a powerful pump, increasing blood flow and lymphatic drainage to produce all the research-proven benefits of vibration therapy, including improved flexibility, range of motion, and neuromuscular reeducation. Vforce can prepare your athletes for the game and keep them there. Dynatronics 800-874-6251 www.dynatronics.com Circle No. 551

Feel the Wave

Designed to help increase the natural blood flow around muscles, Mueller Kinesiology Tape features a revolutionary wave pattern adhesive that moves with the skin and muscles to reduce muscle pain, increase mobility, and enhance recovery. Designed to aid in the treatment of ligament injuries, muscle conditioning, fascia repositioning, and even carpal tunnel syndrome, it is applied to the skin in patterns to mimic muscles. The 100-percent cotton tape is latex-free and available in four colors with an eyecatching retail-ready display. Mueller Sports Medicine 800-356-9522 www.muellersportsmed.com Circle No. 552 TR AINING-CONDITIONING.COM

The Coldtub cryotherapy spa offers cold water therapy, hot water therapy, and saltwater therapy—all in one. It’s completely portable, so you can provide athletes with state-of-the-art treatment and pain relief without installing new plumbing or redesigning your entire facility. Users can sit or kneel in the pool, and the purification and sanitization systems keep the water clean while the solid-state cooling system maintains the temperature you want. New deeper seating accommodates taller athletes. Coldtub 617-480-7683 www.coldtub.com Circle No. 569

After years of establishing itself as a leader in knee bracing, DonJoy now offers a functional brace for the wrist. The DonJoy SXT and CXT functional wrist braces have new and innovative designs that are unique to the marketplace. They’re designed to help restore functional and structural characteristics after injury and enable patients to return to activities sooner. DJO 800-336-6569 www.donjoy.com Circle No. 570

Convertible Convenience

PROTEAM’s Two-Seat Taping Station (model 4061) is the perfect taping station for any high school or college athletic training room. It converts to a treatment table by simply adding a middle pad so the athlete can lie down on a 74” x 34” padded surface for treatment. This unit has an oak laminate finish, is available in nine Pro-Form vinyl colors, and has one drawer and six doors for storing tape and supplies. PROTEAM by Hausmann 888-428-7626 www.proteamtables.com Circle No. 546

Five Key Features

Stromgren offers three different versions of the Nano Flex compression support: model 3580 for the knee, model 5580 for the elbow, and model 9580 for the ankle. All three products offer five outstanding features: Negative ions enhance the body’s natural healing process, infrared rays increase blood circulation and help retain body heat, odor protection promotes cleanliness, antibacterial treatment enhances athlete safety, and moisture wicking keeps athletes dry and comfortable. Stromgren Athletics 800-527-1988 www.stromgren.com Circle No. 574 T&C april 2010

Better Than Ever

rehab equipment

Put the Freeze On

The ZAMST IW-1 icing kit provides easy wrapping and immobilization of one ice bag. This ZAMST icing kit is Ideal for the RICE procedure, since the dual-strap design enables accurate placement of the ice bag and adjustable compression of the affected body part. It’s perfect for the foot, ankle, knee, wrist, and elbow. The ZAMST IW-1 kit contains one medium ice bag (replacements sold separately). ZAMST 877-926-7887 www.zamst.com Circle No. 580

Dynamic Pressure

Cho-Pat’s Bicep/Triceps Cuff affords protection from overuse injuries for individuals performing repetitive lifting in activities such as weight training. The patent-pending device applies dynamic circumference pressure to the upper and lower portions of the bicep and triceps muscles, particularly at the tendon attachments. This action spreads out the stress and direct pull on the muscle attachments,

which helps reduce the likelihood of bicipital and tricipital tendonitis or tendonosis. Cho-Pat 800-221-1601 www.cho-pat.com Circle No. 581

New Offerings

Pro-Tec Athletics is a leading sports medicine company specializing in orthopedic supports, hot/cold products, and massage therapy products. In 2010, Pro-Tec Athletics will maintain its innovative edge by introducing four new foam rollers, two foam roller covers, LiquiCell nipple protectors, an ankle brace, and plantar massage balls, while also continuing to improve existing product designs. Most products in this year’s catalog include injury guides that recommend stretching and strengthening exercises to expedite the recovery process. Pro-Tec Athletics 800-779-3372 www.injurybegone.com Circle No. 582

You’re on our turf now. Increase speed, endurance and flexibility with TurfCordz™, the industry’s most high-level athletic training resistance tools. Ideal for training and conditioning, versatile TurfCordz can be used for explosive start drills, powerbuilding footwork exercises, simulated play action and more:

800,000 Teeth are Knocked Out Each Year During Sports! Protect Your Athletes!

t Shoulder rotator strengthening t Agility and strength training t Vertical leaps t Quadriceps, gluteus and shoulders toning

Save-A-Tooth gives you time to treat more serious injuries and get athletes to the dentist or emergency room.

t Quick reaction and multiple-direction drills Order today! Call 800.886.6621 or visit turfcordz.com now.

Call (888) 788-6684 or visit www.Save-A-Tooth.com for more information Made in USA

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Circle No. 147 TRAINING-CONDITIONING.COM

A Powerful Edge To the Core

The new CoreAlign from Balanced Body improves posture, balance, and functional movement patterns. It stimulates an athlete’s core stability muscles to fire in perfect timing for enhanced sports performance and injury prevention. The CoreAlign’s sliding carts move independently, with resistance/assistance possible in both directions. Change resistance by adding or subtracting tube assemblies underneath the cart lid. Resistance tubing includes light, medium, and heavy levels. Adding the optional ladder is recommended for a larger exercise repertoire. Balanced Body, Inc. • 800-745-2837 www.pilates.com/corealign Circle No. 553

Choose a Side

The SMARTROLLER is a uniquely designed, extremely resilient twoin-one foam roller. This patented roller has one side that is flatter and one side that is rounder, making it one of the most versatile foam rollers available. The rounder side of the SMARTROLLER increases roller movement, while the flatter side decreases movement. Visit OPTP online to learn more. OPTP • 800-367-7393 www.optp.com Circle No. 554

New Heavier Sizes

The Mind & Body Ball is a weighted ball with a Velcro™ strap so it fits in the palm and stays connected to the hand, allowing you to move your arms freely to perform multiple poses. As strength and technique improve, advance to a heavier ball. Each one consists of a durable outer shell and filler, and they do not bounce and are not intended for throwing. They are five inches in diameter and available in sizes from one to five pounds. Power Systems, Inc. • 800-321-6975 www.power-systems.com Circle No. 555

Increase Body Awareness

The STOTT PILATES® Athletic Conditioning DVD series was developed for high-performance athletes. The ideal complement to any training program, each DVD provides a challenging total-body workout that will enhance strength, stamina, mobility, and coordination. Exercises emphasize core stability, unilateral movement, torso rotation, and weight transference while increasing focus and body TR AINING-CONDITIONING.COM

pil ates equipment

awareness. The exercises are designed to retrain muscles that may have become unbalanced, and they can aid in injury prevention. STOTT PILATES® • 800-910-0001 www.stottpilates.com Circle No. 556

No Reformer Required

Balanced Body’s EXO Chair delivers a unique and challenging Pilates-based workout. Now, athletic trainers can get even more exercise choices with the new split pedal option, which allows both reciprocal and rotational exercises. Add a Functional Resistance Kit and gain even more exercises, including many that could previously be done only on a reformer. The unit includes a dowel for conversion to single pedal. Go online to learn more. Balanced Body, Inc. • 800-745-2837 www.pilates.com Circle No. 557

A Total-Body Focus

Improve athletic performance and reduce the risk of sports-related injuries by incorporating the STOTT PILATES® Split-Pedal Stability Chair™ into any athletic training program. This multi-function Pilates machine targets almost all muscle groups to build on the strength, power, and agility of the whole body. It enables athletes to condition both the core and periphery, and balance stability with mobility while improving focus, awareness, control, and coordination. STOTT PILATES® • 800-910-0001 www.stottpilates.com Circle No. 558

By the Book

OPTP has added a new book to its catalog. Stretch Out Strap® Pilates Essentials, by Angela Kneale, OTR, targets dynamic exercises that both lengthen and strengthen the body while challenging core stability and control. Using the Stretch Out Strap during exercise provides sensory feedback that helps develop better posture, flexibility, muscular balance, and body symmetry, as well as core strength and shoulder stability. These exercises heighten body awareness and relieve stress, focusing on deep breathing and quality, controlled movements. This book and others, including additional books by Angela Kneale, are available for purchase. OPTP • 800-367-7393 www.optp.com Circle No. 577 T&C april 2010

company Q& A

Answers to Your Most Pressing Questions About MRSA Prevention and Treatment

person to person through direct skin contact or contact with shared items or surfaces (e.g. towels, used bandages, weight-training equipment, surfaces) that have touched a person’s infection. 2

How do you treat MRSA?

hat is MRSA? Staphylococcus aureus, often called “staph,” is a type of bacteria commonly found on the skin or in the nose of healthy people. Approximately 30 percent of people have staph in their noses and do not have any symptoms. MRSA, which stands for Methicillin-Resistant Staphylococcus aureus, is staph that is resistant to commonly used antibiotics such as penicillins and currently available cephalosporins. In the past, MRSA was found only in healthcare facilities and caused infection in people who were sick. More recently, MRSA has emerged in the community and can cause infections in otherwise healthy people. In the community, most MRSA infections are minor skin infections that often are red, swollen, painful, or have pus or other drainage. These skin infections commonly occur either at sites of breaks in the skin such as cuts and abrasions, and areas of the body covered by hair (for example, the back of the neck, groin, buttock, armpit, or beard area of men). 1 MRSA is commonly misdiagnosed as a spider bite. It is important to note that spider bites are extremely rare.

How do you contract MRSA?

Like other causes of skin infections in athletes, MRSA is usually spread from

Consult a physician or medical professional if MRSA is suspected. Use a topical antimicrobial (Hibiclens) to cleanse skin areas where MRSA is suspected. Keep all suspected MRSA infections covered with a clean, dry bandage. Clean all clothes, linens and towels in HOT water (140 degrees if possible, based on labeled cleaning instructions) and dry completely. Clean all potentially contaminated surfaces with a solution proven to kill MRSA and approved by the EPA. 3

How can you prevent MRSA?

To help avoid contamination, wash hands and skin areas that are at risk frequently with an antimicrobial soap like Hibiclens. To avoid cross contamination, wash hands frequently with an antimicrobial soap with residual killing action such as Hibiclens, which kills germs on contact and continues killing germs for up to six hours after washing. 4 When a sink is not available or convenient, use an alcohol rub or wipe which has residual killing action, such as Hibistat with CHG. 5 Hibiclens and Hibistat are conveniently available at your local CVS, Walgreens and RiteAid. Please visit our website for a complete list of retailers.

Molnlycke Health Care 5550 Peachtree Pkwy., Ste. 500 Norcross, GA 30092 800-843-8497 www.hibiclens.com

Footnotes: 1, 2 www.cdc.gov • 3 http://epa.gov/oppad001/chemregindex.htm • 4, 5 Regent Medical Study #030917-150

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TRAINING-CONDITIONING.COM

product l aunch Pro-Tec Foam Rollers: New Sizes

Custom Dumbbells

Unique features: • Available in 6” D x 18” L blue, 6” D x 18” L pink (with a portion of the proceeds donated to cancer research), 6” D x 35” L, 4” D x 35” L, and 4” D x 12” L (travel size) • Exercise program included Benefits for the user: • Reduces muscle tightness, soreness, and pain • Excellent tool to promote flexibility and myofascial release

Unique features: • Laser-cut custom team name • Stainless steel numbers • Custom team colors

Benefits for the user: • Huge “wow factor” • Same famous Samson DB durability and lifetime warranty Samson Equipment www.samsonequipment.com 800-472-6766 Circle No. 560

Pro-Tec Athletics www.injurybegone.com 800-779-3372 Circle No. 559

CEUs NSCA 2.0 N ATA 20

33rd National Conference & Exhibition July 14 –17, 2010 / Walt Disney World Swan and Dolphin Resort / Orlando, FL

800-815-6826 • www.nsca-lift.org/NatCon2010 TR AINING-CONDITIONING.COM

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knee products

Stability and Support

Greater Relief

Protection Without Restriction

Cho-Pat’s patented Dual Action Knee Strap provides an extra dimension of relief for painful and weakened knees. First, it applies pressure on the patellar tendon below the knee to reduce instability and improve patellar tracking and elevation. Then, it applies pressure on the patellar tendon above the knee to further strengthen and provide an additional level of support and stability for the joint. It is easy to apply, comfortable to wear, and the fabriccovered neoprene construction allows for full mobility. In addition, this American-made support is available in five sizes to provide more specific and effective results. Cho-Pat 800-221-1601 www.cho-pat.com Circle No. 532

The model 190 and 190SP knee protectors offer affordable protection to help reduce injuries to the MCL ligament due to lateral pressure. Both models have been used continuously for 20 years by professional and major college teams. They’re designed to absorb and dissipate blows to the lateral side of the knee complex, helping reduce pressure on the MCL. The slotted pivot points allow full range of motion with no restriction to impair the athlete’s ability to run or move laterally. The Lycra straps with silicone are designed to hold the brace and prevent downward migration. Stromgren Athletics 800-527-1988 www.stromgren.com Circle No. 573

Get Comfortable PRO 130 Standard and Altered Diamondback knee sleeves have an exclusive design unique enough to receive a patent, making them among the most comfortable sleeves yet developed. Geometrically opposed seams provide a bent-knee configuration while eliminating bothersome popliteal irritation. Using 1/8-inch neoprene for a comfortable, controlled-tension fit makes these sleeves ideal for all-day wear. They’re available in N1 or N2 material. PRO Orthopedic Devices, Inc. 800-523-5611 www.proorthopedic.com Circle No. 533

The Elite Seat by Kneebourne Therapeutic is a portable kneeextension device designed for the non-operative treatment of degenerative knee conditions. By evenly distributing force across the leg, the Elite Seat provides effective fullknee hyperextension and reduces pain in bent knees caused by any of these conditions: acute ACL injury; inadequate post-operative rehabilitation after ACL reconstruction; totalknee arthroplasty; arthrofibrosis; deconditioned knee with a flexion contracture; and arthritis. Kneebourne Therapeutic 866-756-3706 www.eliteseat.com Circle No. 576

Indestructible Protection

Lateral and Medial Stability

The new Armor FourcePoint delivers an indestructible shield of proven protection and uncompromised strength, giving athletes the confidence to go all out, guaranteed. Almost anything can be broken—so how is this product indestructible? A steel hinge cover withstands extreme abuse and a low-profile design allows for bilateral use and won’t impede performance. This product is backed by the DonJoy Knee Guarantee. DJO 800-336-6569 www.donjoy.com Circle No. 568 76

T&C april 2010

Non-Operative Knee Treatment

The ZAMST ZK-7 is a sleeve-type knee support with a semi-open design that delivers a superior fit and helps prevent slipping. It features criss-crossed and parallel straps to provide effective compression and intense anterior stability for the lower leg. Unique resin stays improve lateral and medial stability and enable smooth flexion and extension. The ZAMST ZK-7 is ideal for ACL and PCL support. ZAMST 877-ZAMST-US www.zamst.com Circle No. 578 TRAINING-CONDITIONING.COM

case study

Cryotherapy: Biofreeze® Pain Reliever vs. Ice

Two recent studies have demonstrated the benefits of choosing Biofreeze

ne study showed that patients preferred the Biofreeze application over ice 8 to 1, and that, compared to ice, the Biofreeze treatment lasted longer in 9 out of 10 patients with twice as much pain reduction. The other study showed that Biofreeze provided significantly greater muscle function compared to ice 20 minutes after application. Cryotherapy has long been used by athletic trainers in the management of acute pain. While ice is the most common form of cryotherapy, it can cause stiffness, decreased range of motion, decreased motor performance, and skin irritation. Biofreeze pain relieving products produce the same sensation of cold, but without these disadvantages. Bart Bishop, DPT, of Sport and Spine Rehab in Rockville, Md., conducted a research study to determine which form of cryotherapy works better on individual patients suffering from acute, noncomplicated neck pain. In patients with bilateral neck pain, he applied mentholbased Biofreeze pain reliever to one side and an ice pack to the other side. “We have used both ice and Biofreeze with our neck patients, but never had any evidence to support using one versus the other,” says Bishop. The study showed that both modalities reduced pain significantly, but patients preferred the Biofreeze application eight to one compared to ice. The Biofreeze treatment lasted longer in nine out of 10 patients, with twice as much pain reduction as the ice. The research abstract can be

TR AINING-CONDITIONING.COM

viewed at info.thera-bandacademy.com/ biofreeze. “Now that we know how effective Biofreeze is, we are going to continue including it as a standard treatment for neck pain patients and start investigating its effectiveness in other patient populations,” says Bishop. “We also think that using Biofreeze can help improve patient compliance and retention, as so many more of them felt comfortable with the treatment.” In a second independent study, Robert Topp, PhD, RN, from the University of Louisville, compared Biofreeze topical analgesic to ice with regard to blood flow and muscle performance of the upper extremity in healthy individuals. His research found a decrease in blood flow in the radial artery five minutes after applying Biofreeze to the forearm, but the decrease wasn’t sustained at 10 minutes. The application of ice didn’t significantly reduce blood flow until 20 minutes after application. At 20 minutes following the application of these treatments, the study showed that Biofreeze provided significantly greater muscle function compared to the application of ice. Biofreeze also reduced blood flow much more quickly than ice. “While both ice and Biofreeze decrease blood flow, it is possible that Biofreeze’s mechanism of action may prevent the performance deficits associated with ice application,” says Topp. “This quick reduction may be a great benefit in the very acute stages of injury, but we need more research.” This study abstract can also be viewed at info.thera-bandacademy.com/ biofreeze. Biofreeze is the most frequently used and recommended topical pain reliever by hands-on healthcare professionals.

Performance Health/Hygenic Corporation 1245 Home Ave. Akron, OH 44310 800-246-3733 Fax: 330-634-2193 web@biofreeze.com www.biofreeze.com T&C april 2010

MORE PRODUCTS

Great Ideas, Great Value

Donâ&#x20AC;&#x2122;t Worry About Wear

Infinity Flooringâ&#x20AC;&#x2122;s 1.25-inch thick Infinity Max is one of the most durable surfaces available for weightroom applications, and that claim is backed up with an exclusive 10-year warranty that covers damage from free weights impacting the floor. Infinity works closely with strength and conditioning coaches and their architects to design the perfect custom colors and logos for each facility. The company is committed to providing the highest-quality flooring installations in the industry. Infinity Flooring 888-479-1017 www.infinityflooring.com Circle No. 579

It Just Makes Sense

Now you can save floor space by storing Club Mats on the wall. The new 2010 Perform Better catalog offers durable foam mats in three sizes and a variety of colors, fitted with eyelets for convenient wall storage. Also available is the Mat Rack, which mounts easily to the wall and holds up to 10 mats. Order the mats and rack separately or the complete Hanging Mat System, which includes 10 of the 48-inch long mats and the rack. Perform Better 800-556-7464 www.performbetter.com Circle No. 562

Because Time Matters

Without proper care, a knocked-out tooth begins to die in 15 minutes. The Save-A-Tooth emergency tooth preserving system utilizes Hankâ&#x20AC;&#x2122;s Balanced Salt Solution (HBSS) to not only preserve, but also reconstitute many of the degenerated cells. The patented basket and net container are designed to protect tooth root cells. This is the only system that keeps tooth cells alive for up to 24 hours. Save-A-ToothÂŽ 888-788-6684 www.save-a-tooth.com Circle No. 563

Mark It Up

Customized for any high school, college, or professional teamâ&#x20AC;&#x2122;s needs, EverWhite printed whiteboards are designed to help athletic trainers and coaches with their specific training regimens. Ideal for strength and conditioning charts, training goals, and more, you can provide your own design or have EverWhite design a printed whiteboard for you. Vibrant, photo-quality graphics can display logos and mascots, and the graphics are embedded under the dry-erase surface so they wonâ&#x20AC;&#x2122;t wear away over time. EverWhite 800-824-1482 www.everwhiteboards.com Circle No. 564

CryoTherapy Spa The one pool that does it all Cold, Hot and Salt Water

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NEW deeper seating to accomodate taller athletes. For more info...info@coldtub.com

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Circle No. 150

T&C april 2010

TRAINING-CONDITIONING.COM

Great Ideas, Great Value When Accuracy Is a Must

“Oral, axillary, aural, temporal, and field forehead temperatures were significantly different from rectal temperature and, therefore, are considered invalid for assessing hyperthermia in individuals exercising outdoors in the heat,” wrote Doug Casa in the Journal of Athletic Training in 2007. The CorTemp core body temperature pill from HQ reveals vital information necessary for the prevention and treatment of heat-related illness on the field. It has been used in sports for over 22 years and is FDA-cleared. HQ , Inc. 941-723-4197 www.hqinc.net Circle No. 565

Monitor Everything

Since 1976, Creative Health Products has been a leading discount supplier of rehabilitation, fitness, exercise, and athletic equipment, as well as health, medical, and fitness testing and measuring products, all available at reduced prices. Creative Health Products offers heart rate monitors;

blood pressure testers; pulse oximeters; body fat calipers; scales; strength testers; flexibility testers; stethoscopes; pedometers; exercise bikes; ergometers; stopwatches; fitness books and software; exercise bands; step benches; hand and finger exercisers; heating pads; and more. Creative Health Products, Inc. 800-742-4478 www.chponline.com Circle No. 566

Go Vertical

Perform Better introduces the Vertical Mat Rack, with wheels that make it easy to move the unit around your facility. This is a free-standing, double-sided rack that holds up to 24 mats of every size. Sturdy 10-inch storage pegs on both sides can easily be adjusted to hold mats of different widths and sizes. The unit is 82 inches high and 30 inches wide. You’ll see it in the 2010 Perform Better catalog. Call or go online for your free copy. Perform Better 800-556-7464 www.performbetter.com Circle No. 567

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Circle No. 151

12:41 PM T&C3/3/10 april 2010

CEU QUIZ

T&C April 2010 Volume XX, No. 3

uic You c an no ker & w tak and g Easi e our et yo er! ur CE CEU q U uizze r e s C u s onli li lt c s ko www a .train n “CEUs & C nd credit ins ne... tantly ou ing-c . ondi rses” at: t

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, readers can earn 2.0 BOC Athletic Training and 0.2 NSCA (two hours) continuing education units.

ionin

g.co

Instructions: Go to www.training-conditioning.com and click on “CEUs & Courses” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer form (on page 83) that represents the best answer for each of the questions below. Complete the form at the bottom of page 83, include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 20.3 Quiz, 31 Dutch Mill Road, Ithaca, NY 14850. Readers who correctly answer 70 percent of the questions will be notified of their earned credit by mail within 30 days.

Bulletin Board (pages 4-6)

Comeback Athlete (pages 9-14)

1. A recent study from McMaster University suggests that many parents and healthcare professionals may not take the term ______ as seriously as they should. a) Heat stress b) Concussion c) Anemia d) Dehydration

6. “Dancing eyes-dancing feet syndrome” is another name for: a) Amyotrophic lateral sclerosis b) Cerebral palsy c) Lyme disease d) Opsoclonus myoclonus syndrome

Objective: Learn about recent research, current issues, and news items of interest to athletic trainers and other sports medicine professionals.

2. In February, ______ introduced a new bill that would increase regulation of the dietary supplement industry. a) Sen. Russ Feingold b) Sen. Carl Levin c) Sen. John McCain d) Sen. Bernie Sanders 3. New material developed at Northwestern University promotes cartilage growth by helping create ______ collagen. a) Type I b) Type II c) Type III d) Type IV 4. According to a study published in the Journal of Applied Physiology, humans may have the necessary hardware to run as fast as: a) 40 mph b) 60 mph c) 70 mph d) 90 mph 5. In elite sprinters, maximum ground contact forces occur within ______ of a second when the foot first touches down. a) one-100th b) one-60th c) one-40th d) one-20th

Objective: Follow the comeback story of Lauren Ditscheit, a college volleyball player who successfully returned to her sport while battling a rare illness.

7. In adults, OMS is typically caused by: a) A mineral deficiency b) Hyponatremia c) A tumor d) Chronic dehydration 8. In Ditscheit’s case, her syndrome was caused by: a) A virus b) A bacterial infection c) A tumor d) Hyponatremia 9. Ditscheit once went into cardiac arrest while receiving what form of treatment? a) Intravenous immunoglobin b) Plasmapheresis c) Desensitization therapy d) Dialysis

The Recovery Window (pages 16-24)

Objective: Learn how to help athletes optimize their nutritional choices during the critical “recovery window” immediately after physical activity. 10. Athletes should consume .5 to .7 grams of ______ per pound of body weight within the first 30 minutes after exercise. a) Protein b) Carbohydrates c) Fat d) Potassium

Answer sheet is on page 83...or take this quiz online and get instant results: www.training-conditioning.com click on CEUs & Courses 80

T&C april 2010

TRAINING-CONDITIONING.COM

CEU QUIZ 11. The author notes that ______ carbohydrate sources are absorbed more quickly by the body, helping restore glycogen levels more efficiently. a) Low-glycemic b) High-glycemic c) Simple d) Complex

19. NFL player J.J. Jansen, who visited the Mountain Pointe strength camp, taught some athletes how to: a) Kick field goals b) Long snap c) Drop kick d) Block punts

12. Researchers generally suggest that athletes need ______ grams of protein in the 30-minute immediate recovery window. a) Two to five b) Five to 10 c) 10 to 20 d) 30 to 40

Objective: Understand the primary causes of anterior cruciate ligament (ACL) injury in athletes, effective injury prevention measures, and the latest medical advice on surgery and rehabilitation.

13. The author recommends that athletes consume ______ fluid ounces for every pound they lose during a workout. a) Four to 12 b) Eight to 12 c) 12 to 16 d) 16 to 24 14. Fat stores within muscles are known as intramuscular: a) Polypeptides b) Isomers c) Phosphates d) Triglycerides 15. “Healthy fats” such as ______ fatty acids may help regulate the inflammatory response after workouts. a) Omega-3 b) Omega-6 c) Omega-9 d) Saturated

Camping Season (pages 27-32)

Objective: Learn about how organizing a summer strength and conditioning camp can provide many benefits for high school student-athletes. 16. Mountain Pointe High School Team Physician Rodger McCoy recommended that lower-body ______ exercises would decrease athletes’ injury risk. a) Single-planar b) Explosive c) Multi-planar d) Isometric 17. To help teach landing in an ACL-safe position, the authors used: a) Low box depth jumps b) Scapular stabilization exercises c) Romanian deadlifts d) Squat-thrusts 18. Three-way shoulder presses and lying triple extension with rotation were two of the exercises used in the authors’ sport-specific circuit for: a) Lacrosse b) Soccer c) Baseball d) Volleyball TR AINING-CONDITIONING.COM

Joint Efforts (pages 42-49)

20. In the authors’ study of high school athletes, the only sport with no significant difference in the ACL injury rate between genders was: a) Basketball b) Tennis c) Lacrosse d) Soccer 21. Genu valgum is also known as a: a) Tibial defect b) Subacromial impingement c) “Knock-kneed” position d) Bow-legged position 22. The natural curvature of the cervical and lumbar spine is considered to be normal: a) Torsion b) Anterotation c) Extension d) Lordosis 23. ACL reconstruction in pre-pubescent and young adolescent athletes risks damaging: a) The meniscus b) Growth plates c) Articular cartilage d) The medial collateral ligament

The Boys on Blue (page 51-57)

Objective: Follow the strength and conditioning program used by the Boise State University football team, which finished the 2009 season with a perfect 14-0 record. 24. The author believes that after the Olympic lifts, the ______ is the single most important exercise for football players. a) Deadlift b) Bench press c) Squat d) Glute-ham raise 25. Which of the following is NOT a part of the evaluation performed on Boise State football players at the beginning of a new training year? a) Overhead squat b) Single-leg squat c) Seated row d) Pull-up T&C april 2010

Director ies Circle Company No.

Advertisers Directory Page No.

126. . .Active Ankle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 130. . .Balanced Body. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 114. . .California University of Pennsylvania. . . . . . . . . . . . . . . . . . . . . . . . . 18 118. . .CeraSport. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 101. . .Cho-Pat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 149. . .Coldtub. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 135. . .DJO. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 152. . .Dynatronics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IBC 108. . .EAS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10-11 124. . .efi Sports Medicine/Total Gym. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 113. . .Efusjon Energy Club . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 120. . .Egg Whites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 102. . .EverWhite. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 112. . .Gatorade. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 104. . .Gebauer Company. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 144. . .HQ, Inc. (CorTemp). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 131. . .Human Kinetics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 154. . .Impact Athletic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 139. . .Infinity Flooring. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 117. . .Informed-Choice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 106. . .Keiser. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 100. . .Kneebourne Therapeutic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IFC 142. . .Lebert Fitness. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 143. . .Legend Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 121. . .McDavid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 119. . .MET-Rx . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

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116. . .MilkPEP. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 103. . .Mueller Sports Medicine. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 153. . .Muscle Milk (CytoSport). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . BC 141. . .New York Barbells of Elmira. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 148. . .NSCA National Conference. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75 137. . .OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 110. . .Perform Better . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 151. . .Perform Better (seminars). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 138. . .Power Lift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 123. . .Power Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 127. . .PRO Orthopedic Devices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 128. . .PROTEAM by Hausmann. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 150. . .RX24 QuadraStep System (Nolaro24). . . . . . . . . . . . . . . . . . . . . . . . 78 140. . .Samson Equipment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 147. . .Save-A-Tooth. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 134. . .SPRI Products. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 109. . .STOTT PILATES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 136. . .Stromgren Athletics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 132. . .The Pressure Positive Company. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 105. . .Thera-Band(R)/Performance Health . . . . . . . . . . . . . . . . . . . . . . . . . . 7 125. . .Total Strength and Speed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 115. . .Training & Condition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 111. . .TRX Suspension Training (Fitness Anywhere). . . . . . . . . . . . . . . . . . . 14 146. . .TurfCordz/NZ Mfg.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 122. . .VersaClimber. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 133. . .ZAMST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

Products Directory

553. . .Balanced Body (CoreAlign). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 557. . .Balanced Body (EXO Chair). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 502. . .CeraSport. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 532. . .Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 581. . .Cho-Pat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 569. . .Coldtub. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 543. . .Cramer (Cohesive Stretch Tape). . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 534. . .Cramer (Sideline Emergency Kit) . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 566. . .Creative Health Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 509. . .CytoSport (Muscle Milk Refuel) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 503. . .CytoSport (Whey Isolate) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 568. . .DJO (Armor FourcePoint). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 570. . .DJO (wrist braces). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 571. . .Dynatronics (Solaris Series) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 551. . .Dynatronics (Vforce). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 501. . .EAS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 542. . .efi Sports Medicine (Functional Testing Grid). . . . . . . . . . . . . . . . . . . 70 540. . .efi Sports Medicine (PlyoRebounder) . . . . . . . . . . . . . . . . . . . . . . . . 69 504. . .Efusjon Energy Club . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 505. . .Egg Whites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 564. . .EverWhite . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 500. . .Gatorade (G Series). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 510. . .Gatorade (G Series Pro) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 549. . .Gebauer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 565. . .HQ, Inc. (CorTemp). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 512. . .Human Kinetics (Bigger Faster Stronger) . . . . . . . . . . . . . . . . . . . . . 65 506. . .Human Kinetics (Sport Nutrition) . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 579. . .Infinity Flooring. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 572. . .Informed-Choice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 529. . .Keiser (Air300 Runner). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 525. . .Keiser (Racks). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 576. . .Kneebourne Therapeutic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 526. . .Lebert Fitness (Buddy System) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 530. . .Lebert Fitness (Equalizer). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 521. . .Legend Fitness (Partner GHD) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 513. . .Legend Fitness (Pro Series Half Cage) . . . . . . . . . . . . . . . . . . . . . . . 65 535. . .McDavid (656 Arm Sleeve). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 544. . .McDavid (6575 Compression Leg Sleeve) . . . . . . . . . . . . . . . . . . . . . 70 507. . .MET-Rx . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 508. . .MilkPEP. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 552. . .Mueller (Kinesiology Tape) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 548. . .Mueller (The One). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70

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514. . .New York Barbells (C-1170 Push Pull Sled) . . . . . . . . . . . . . . . . . . . 65 528. . .New York Barbells (Wide Base Monster Rack). . . . . . . . . . . . . . . . . . 67 541. . .OPTP (B.O.I.N.G.) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 554. . .OPTP (SMARTROLLER) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 577. . .OPTP (Stretch Out Strap Pilates Essentials). . . . . . . . . . . . . . . . . . . 73 562. . .Perform Better (foam mats) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 567. . .Perform Better (Vertical Mat Rack) . . . . . . . . . . . . . . . . . . . . . . . . . 79 536. . .Performance Health (Biofreeze速). . . . . . . . . . . . . . . . . . . . . . . . . . . 69 545. . .Performance Health (Thera-Band FlexBar). . . . . . . . . . . . . . . . . . . . 70 515. . .Power Lift (Performance Training Station) . . . . . . . . . . . . . . . . . . . . 65 522. . .Power Lift (Plate Loaded equipment) . . . . . . . . . . . . . . . . . . . . . . . . 67 520. . .Power Systems (Battling Ropes) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 555. . .Power Systems (Mind & Body Ball). . . . . . . . . . . . . . . . . . . . . . . . . . 73 575. . .Power Systems (Strength Bands). . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 539. . .Pressure Positive (Backnobber II). . . . . . . . . . . . . . . . . . . . . . . . . . . 69 550. . .Pressure Positive (Tiger Tail). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 537. . .PRO Orthopedic (610 Arizona Ankle Brace). . . . . . . . . . . . . . . . . . . . 69 533. . .PRO Orthopedic (knee sleeves) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 559. . .Pro-Tec Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75 582. . .Pro-Tec Athletics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 538. . .PROTEAM (Taping Station A9520-346-24) . . . . . . . . . . . . . . . . . . . 69 546. . .PROTEAM (Taping Station model 4061). . . . . . . . . . . . . . . . . . . . . . 71 547. . .RX24 QuadraStep System (Nolaro24). . . . . . . . . . . . . . . . . . . . . . . . 70 523. . .Samson (Belt Squat). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 560. . .Samson (Custom Dumbbells). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75 516. . .Samson (Power Thrust). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 563. . .Save-A-Tooth. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78 524. . .SPRI Products (Agility Ladder). . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 517. . .SPRI Products (Speed Parachute). . . . . . . . . . . . . . . . . . . . . . . . . . . 65 556. . .STOTT PILATES (Athletic Conditioning DVD) . . . . . . . . . . . . . . . . . 73 558. . .STOTT PILATES (Split-Pedal Stability Chair) . . . . . . . . . . . . . . . . . 73 573. . .Stromgren (190/190SP knee protectors). . . . . . . . . . . . . . . . . . . . . . 76 574. . .Stromgren (Nano Flex compression support). . . . . . . . . . . . . . . . . . . 71 527. . .Total Strength and Speed (Econo Log). . . . . . . . . . . . . . . . . . . . . . . . 67 518. . .Total Strength and Speed (Prowler 2). . . . . . . . . . . . . . . . . . . . . . . . 65 511. . .TRX Suspension Training (Fitness Anywhere). . . . . . . . . . . . . . . . . . . 65 519. . .TurfCordz/NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 531. . .VersaClimber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 578. . .ZAMST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 580. . .ZAMST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72

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Next Stop: Web Site Our editorial continues on www.Training-Conditioning.com Here’s a sampling of what’s posted right now:

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Web Exclusives

A.J. Burnett, a member of the 2009 Major League Baseball World Series Champion New York Yankees, is one of many athletes experiencing long-term success in their recovery from Tommy John surgery.

Validation for Reconstruction Recent research shows a rise in long-term patient satisfaction after anterior cruciate ligament (ACL) and ulnar collateral ligament (UCL) reconstruction surgeries. The studies were among the highlights from the 2010 American Academy of Orthopaedic Surgeons (AAOS) annual meeting in New Orleans held in March. Check out our roundup from the show detailing what today’s researchers have to say about the past, present, and future of treating orthopedic injuries.

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In an industry where supply far exceeds demand, those who have a job as a strength coach are extremely fortunate. Read what Rich Jacobs, MS, SCCC, CSCS, Assistant Strength & Conditioning Coach at Xavier University, has to say about acquiring and keeping a strength coaching position in this tough and competitive economic environment.

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