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Circle No. 100

Nutrition

16TheRecoveryWindowWhile 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

27CampingSeasonA 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

35FollowtheLeadersBesides 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

42JointEffortsA 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, & Dr. Theodore Ganley

Sport Specific

51TheBoysonBlueBoise 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

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 Aids65 Football Conditioning69 Rehab Equipment73 Pilates Equipment76 Knee Braces60 NATA Sneak Preview

58 Books & DVDs80 CEU Quiz for NATA and NSCA Members82 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

April 2010, Vol. XX, No. 3

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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

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April 2010 Vol. XX, No. 3

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.

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

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.

Editorial Board

2 TRAINING-CONDITIONING.COMT&C APRIL 2010

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BoardBulletin

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 concus-sion 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 inju-ries admitted to the McMaster Children’s Hospital in Hamil-ton, 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 thera-pist 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 concus-sion 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.”

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 bioac-tive 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 natu-rally. Details on the therapy were published online in early Febru-ary 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 inter-est,” 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 mate-rial 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 pre-dominantly 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

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BoardBulletin

BoardBulletin

ing step, it’s easy to believe that runners are probably oper-ating at or near the force limits of their muscles and limbs,” Peter Weyand, PhD, one of the study’s authors and an Asso-ciate Professor of Applied Physiology and Biomechanics at Southern Methodist University, said in a press release. “How-ever, 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.”

Participants in the study ran forward and backward on treadmills, and hopped on one leg at top speed. The tread-mills 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 runners’ 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 hard-ware to reach speeds as high as 40 mph.

Elite sprinters’ feet touch the ground for less than one-tenth 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 mini-mal ground contact times were almost the same for both for-ward and backward running. n

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, “Supramolecular Design of Self-Assem-bling Nanofibers for Cartilage Regeneration,” go to: pnas.org and enter “supramolecular design” 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 sev-eral world records. In fact, researchers suggest that biologi-cal 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 limit-ing 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.

“If one considers that elite sprinters can apply peak forces of 800 to 1,000 pounds with a single limb during each sprint-

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Circle No. 106


Lauren DitscheitLoyola University ChicagoBy Kyle Garratt

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-opthamol-ogist at Froedtert Hospital near her hometown outside Mil-waukee. 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

ComebackAthlete

Ditscheit missed part of her senior season due to a rare condition called opsoclonus myoclonus syndrome (OMS), which produces severe vertigo-like symptoms.

Larry Ditscheit has seen his oldest daugh-ter, 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 opsoclo-nus myoclonus syndrome (OMS), a rare neurological disor-der 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 universi-ty groups, including Christian Life communities and Colleges Against Cancer. She thought the symptoms were stress- related 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 trou-bling was that neither did anyone else. Her first three diagno-ses 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 Kyle Garratt is an Assistant Editor at Training & Conditioning. He can be reached at: [email protected].

Steve Woltmann

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ComebackAthlete

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 plasma-pheresis—a procedure that involves removing blood plasma, cleansing it in an at-

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 be-ing 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.

“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.”

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

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ComebackAthleteIn 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 began practice on Aug. 9 with the rest of her team-mates, 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 Ath-letic 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 play-ing 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 fol-low 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 horizon-tally 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 see-ing the ball.”

Ditscheit had to re-learn the most basic skills. “I had a lot of trouble with hand-eye coordination,” she says. “When set-ting, 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

Ditscheit had to re-learn the most basic skills. “I had a lot of trouble with hand-eye

coordination. When setting, I would double-hit the ball or it would hit me in the face be-cause I didn’t know exactly where it was.”

Circle No. 109

ComebackAthleteas it approached, my eyes would shake back and forth really fast. So I would lose the ball in the air at the last sec-ond 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 ap-pear 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 ev-erything,” Wolbeck says. “That’s just her personality, and it really helped her in volleyball in the first place. How-ever, it didn’t allow everyone on the team to understand what she was go-ing through.”

As the IVIg treatments took effect and the coordination exercises be-gan 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 for-ward. 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 ac-cepting 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 per-sonal physician told her she was well enough to play, but she was still re-stricted 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 be-cause 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 frus-trated because I felt like I wasn’t get-

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Circle No. 110

ComebackAthleteting anywhere.”

When she was finally medically cleared to play in Chatta-nooga against Southern Illinois University-Edwardsville, she contributed 31 assists in her first match. Loyola won the tour-nament and she made the all-tournament team.

“I thought, ‘This is where I belong, I belong with my team,’” Ditscheit says. “Just give me a chance and see what I can do. I was excited to be back, and the whole sickness was over-come by looking at everyone else on the court and feeling like they had my back and knew what I had gone through.”

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.

“When she got out there in her first game, you could see the dramatic impact she had on the team,” Wolbeck says. “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.”

Ditscheit managed a 4.0 GPA during the fall semester de-spite having trouble reading. Stress and reading still trigger eye and hand twitching, but her doctors say that should dissi-pate 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 hated—a hospital. “I completely changed my internship to work at the Chicago Children’s Memorial Hospital because this experience made me appreciate the medical world a lot more,” Ditscheit says. “That’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.”

She briefly considered becoming a physical therapist, though she now says that’s unlikely. But if her illness has taught her anything, it’s that intentions can quickly be ren-dered irrelevant.

“I had a four-year plan for what I wanted to do and who I wanted to be,” Ditscheit says. “Once I got sick, I had to re-evaluate everything I wanted to do and take it moment by mo-ment to see what each day brought. It calms me down and makes me appreciate everything I have in front of me, be-cause sometimes that’s all you have.” 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: [email protected].

T&C APRIL 2010 TRAINING-CONDITIONING.COM14

GET WITH THE MOVEMENT888-878-5348 or fitnessanywhere.com/teamsports

Circle No. 111

The RecoveryWindow

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By Michelle Rockwell

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 work-shops through RK Team Nutrition: www.rkteamnutrition.com.

I 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 im-possibly heavy, and they struggle to execute the precise motor movements needed for shooting. They also have trouble main-taining 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

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.

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 bod-ies with fuel to replenish and reload. Post-activity eating and drinking is an essential component of athletic success, and im-proving recovery nutrition is one of the easiest ways athletes can measurably boost their performance.

MUST-HAVESRecovery nutrition is best thought of as a window of op-portunity. Research has found that in the approximately 30 minutes after intense exercise, the body optimizes its ability

The RecoveryWindow

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Circle No. 112

NUTRITION

to replenish energy stores—particularly muscle and liver glycogen. This is also a critical time because the body instigates muscle protein synthesis for muscle tis-sue recovery and repair, replenishes flu-ids 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-exer-cise period greatly affect recovery. And the longer and more intense a workout, the more important it is to kick-start the body’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 dra-matically decreases the body’s carbo-hydrate 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 typi-cal rigorous training session or compe-tition—that’s a total of 1,000 calories worth of carbs!

Athletes should consume .5 to .7 grams of carbohydrates per pound of

body weight within the first 30 minutes after exercise. For someone weighing 150 pounds, that means roughly 75 to 100 grams. The foods and beverages in the “Carbs” box on page 20 each con-tain about 50 grams of carbohydrates—but you should encourage athletes to read product labels and broaden their horizons with a wide selection of carb-containing foods and drinks.

Beyond the 30-minute “immediate” recovery window, it’s also important for athletes to consume more carbs—at least another 50 grams—about two hours after exercise. This helps com-plete the restoration of glycogen lev-els and ensure that muscle tissue will be ready to perform again at the next workout, practice, or competition.

To make matters slightly more com-plicated, some carbohydrates are better for recovery than others. High-glyce-mic carb sources are absorbed more quickly by the body, helping restore glycogen levels more efficiently after workouts than low-glycemic sources. High-glycemic foods are generally those with refined flours and added sugars, such as bagels, low-fiber/high-sugar ce-

reals, granola bars or sports bars, pret-zels, and flavored milks.

Protein. Protein consumed within the recovery window provides amino acid building blocks for muscle tissue synthe-sis and repair. It also helps ensure a net positive protein balance, which means protein synthesis exceeds protein deg-radation (breakdown) in muscle tissue. Protein degradation is elevated after ex-ercise, so failing to consume protein can actually result in muscle loss.

Researchers generally suggest that athletes need 10 to 20 grams of pro-tein in the 30-minute recovery window to provide adequate amino acids for synthesis and repair. The foods in the “Protein” box on page 20 each contain roughly 10 grams, but again athletes should be encouraged to use nutrition labels and make their own choices.

There is limited evidence to suggest that one protein source is superior to another for promoting muscle recovery. Some researchers have reported that whey protein is most favorable because of its unique amino acid composition and absorption rate, but most recom-mendations do not distinguish between

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Circle No. 113

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Circle No. 115


NUTRITION

protein sources. With so many protein-rich options, from meat, dairy, and eggs to nuts, seeds, and legumes, athletes should choose the ones they like best, and perhaps even experiment with dif-ferent 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 sim-plest guide for replenishment is weight loss during workouts: Athletes should weigh themselves before and after activ-ity, and consume 16 to 24 fluid ounces for every pound they lose. For example, someone who drops three pounds dur-ing practice needs 48 to 72 ounces of fluid during the recovery window.

Of course, athletes must also be en-couraged to focus on hydration during activity, so ideally, their pre- and post-workout weight shouldn’t be much dif-ferent. If the prospect of downing 72 ounces of fluid after a workout is unap-pealing, 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, be-cause it rehydrates and provides electro-

lytes while also supplying the body with carbs and protein.

Beyond those three key areas, fat is another component that athletes some-times ask about regarding recovery nutri-tion. 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 with-in 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 avo-cados, nuts, and olive oil help regu-late the inflammatory response after workouts. For those reasons, athletes shouldn’t be afraid to consume mod-erate amounts of fat in post-workout meals. However, the broader warnings against trans fats and foods high in sat-urated fat still apply.

MEAL OR SNACK?Athletes crave simplicity in nutrition advice. One of their most frequently asked questions is whether they are bet-ter 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

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

… AND PROTEINEach 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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improve players’ recovery nutrition hab-its. I asked professionals at several ath-letic programs for their tips, and here’s what they shared:

Practice makes perfect. Chris Mor-land, MS, CSCS, Strength and Condi-tioning Coordinator at North Carolina State University, has implemented post-workout recovery nutrition with his athletes and observed several benefits. “During the competition phase of the year, when intensity and energy expendi-ture are very high, I look to make quality calories directly available to athletes right after workouts,” he says. “We also pro-vide 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 ath-letes immediately after workouts. He believes that recovery nutrition habits acquired in the weightroom translate into better post-game and post-compe-tition nutrition practices.

The women’s cross country and track and field teams at St. John’s University have enjoyed improved workout recov-

that were waiting for players on the bus. In addition, I created easy-to-follow late-night 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 dis-count for the team to eat after games. A parent provided either individual serv-ings of chocolate milk or low-fat milk-shakes 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 elec-trolytes during the critical 30-minute recovery window.

Once I began working with the team, game and practice performance im-proved—particularly in settings where quick recovery was most important, like weekend tournaments. The incidence of muscle cramping decreased, and play-ers had an easier time maintaining their body weight throughout the season.

Of course, there are many ways to

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 ad-vice 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 sup-port after a couple of hours.

MAKING IT HAPPENIn 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 per-sonnel started packing post-game snacks

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NUTRITION

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 Uni-versity of Pittsburgh swimmer who had altered her diet to lose weight. The ath-lete had lost 16 pounds in a short time, but her performance had dropped off significantly. When Bonci asked about her recovery fueling habits, she report-ed that she was eating lunch or dinner within 30 minutes of finishing practices and meets, but the meal usually consist-ed 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-compe-tition or post-workout recovery snack or small meal takes the edge off their appetite, allowing them to better con-trol 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 im-portance 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 them-selves, and wonder why they didn’t start paying attention to recovery nutrition a lot sooner. n

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 yo-gurts, and fruit smoothies can provide everything they need without requiring an appetite. Ice-cold sports drinks, fruit juice, and low-fat milkshakes can be es-pecially appealing because of their cool-ing effect. Once athletes get in the habit of consuming something after work-outs, even if it’s just liquid, they’ll usu-ally end up looking forward to it.

Talk about the impact. There’s no doubt athletes will experience benefits from focusing on recovery nutrition if

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, Direc-tor of Sports Nutrition at the Univer-sity of Virginia, recently helped a cross country runner improve his race perfor-mances. 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 recov-ery meals with the right mix of car-bohydrates 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 re-covery and pointed out that the per-formance 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 re-sult, 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 re-covery nutrition because they feel it is a source of unnecessary calories. Some even feel that eating a meal after physi-cal activity “cancels out” the benefits of their hard work by replacing calories

ery through nutrition recommendations from Sports Dietitian Mary Ellen Bing-ham, 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 recom-mended bringing fuel and fluids for the ride back to campus. Low-fat chocolate milk and trail mix are some of the ath-letes’ 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 reli-giously after practices and games. The athletes might get treatment in the train-ing room, meet with coaches, hit the

showers, hang out with friends, and talk to the media, and before they know it, an hour or two has passed and the im-mediate 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 train-ing 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-com-petition staple. She typically provides a turkey or ham and cheese sub sand-wich (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 rou-tine 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 ex-ercise can suppress appetite, many ath-letes 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

ONTHEWEBTo 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.

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.

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By Jeff Decker & Tim mcclellan

Jeff Decker, MEd, CSCS, is Strength and Conditioning Coach at Mountain Pointe High School in Phoenix, Ariz. He can be reached at: [email protected]. 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: [email protected].

Mountain 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 Kip-per adopted the mantra of the Interna-tional Center for Education Leadership: “Rigor, Relevance, and Relationships.” For the athletic programs, this meant it would be a year of new ideas and ex-panding horizons.

Among the changes was a new head coach taking over the football program. Kipper and Athletic Director Ian Mo-ses wanted an experienced coach with a proven track record in all aspects of coaching who would also serve as an educational leader. They found Nor-ris 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 pre-vious year, and a major part of his re-building philosophy involved a renewed emphasis on strength and conditioning.

As part of this renewal, we worked with him to create the 2009 Mountain

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.

Camping Season

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


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 GROUNDWORKFor 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 feed-back from these sessions was key to making the summer pro-gram 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 expec-tations 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-

tion proved to be an invaluable resource to the program.For example, Dr. McCoy told us we would decrease the ath-

letes’ injury risk if the summer program stressed lower-body multi-planar exercises, such as diagonal lunges and multi-planar single-leg Romanian deadlifts. He also provided ad-vice 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 glu-tes and vastus medialis obliques (VMO). Having input from a trusted medical professional was a key step in making our strength camp a success.

SEVEN OBJECTIVESMany 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 dif-ferent 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 work-out philosophies that promise injury prevention benefits, some more credibly than others. We decided to identify a few spe-cific 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 ex-ternal rotation and scapular stabilization and mobilization work. We used shoulder external rotations, Kelso rows with

Rehabbing athletes are often very eager to dive back into normal training habits, par-ticularly when working alongside healthy teammates, so it’s essential to structure their workouts to gradually increase the

difficulty and account for any limitations.

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Circle No. 122


Optimum perfOrmance

isometric shrug holding on an incline bench, and inverted rows using suspen-sion straps.

To help prevent back injuries, our athletes performed innovative Swiss ball and Bosu ball exercises for spi-nal 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 lig-ament and strengthen the surrounding musculature, we used exercises such as single-leg Romanian deadlifts, Nordic leg curls, glute/ham raises, and rota-tional lunges in different planes. For hip mobility and balance development, the athletes did rotational touches us-ing 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 high-ly individualized approach in designing their workout regimens. When neces-sary, we consulted their personal physi-cian or physical therapist, along with the school’s athletic training staff, to deter-mine the best possible systematic progres-sion. Rehabbing athletes are often very eager to dive back into normal training habits, particularly when working along-side healthy teammates, so it’s essential to structure their workouts to gradually in-crease the difficulty and account for any limitations they may have.

Lean body mass. We wanted camp par-ticipants 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 func-tional 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 exercis-es. 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

and vertical explosiveness.Power. Strength has limited value if

it’s not accompanied by explosive pow-er, so we incorporated a variety of hori-zontal and vertical plyometric exercises in different planes. These included lat-eral hops with resistance and assistance cords, box jumps at differing heights, lateral and single-leg hops over agility bags, slide board exercises, and pro-gression hops using a rope at varying heights. We also prioritized explosive lifts such as cleans, high pulls, pow-er shrugs, and dumbbell squat jumps.

These are excellent choices for increas-ing the rate of force production, which translates directly into improved per-formance in most sports.

Functional movement. While the ma-jor focus of our summer training was to build a foundation of strength, power, and fitness that athletes could further de-velop as their sport seasons approached, we also included some sport-specific functional activities. Using resisted cord drills, assisted cord movements, slide-board work, and multi-planar move-ments, we attempted to mimic the joint

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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 Two: Movement Stretching (8-10 minutes)Overhead lunge to strideLunge with twist to strideLeg cradles to strideKnee tucks to high kneesBackward hamstring stretch to backpedalHurdle walks to butt kicks RDL walks to ankling Crossover lunge to cariocaInchworms to straight-leg runsStraight-leg walks to high-knee crossoversSpidermans to A-skips Elbow to instep lunge to strideArm circles, forward to backwardSide shuffle/arm swing

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

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

Period Five: Strength Building (15 minutes)Circuit A:Plate lateral lungesLeg curls on a Swiss ballCalf raise machine work

Circuit B:Single-arm DB rowsTowel pull-upsDB curlsGlute/ham raises

Period Six: Sport-Specific Work (15 minutes)Sample Volleyball Circuit:Three-way shoulder press on inclineLying triple extension with rotationTube extension rotation (to 90 degrees)Strikers: Medicine ball setsDefense: Pass drills with medicine ballMedicine ball spikes on benchSingle-arm DB pullovers

day. None of the consequences for los-ers were severe—they’d do a few push- ups 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 quick-ness in pursuit. We sometimes added an extra challenge by confining the five or six tag players to a 15-yard circle.

FINER POINTSBefore the first athlete set foot in our fa-cility for the start of camp, we had ham-mered out everything from the number of days per week each sport would train

were given to the winners of competitive drills, which helped instill a “competi-tor’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 moti-vators—especially when there are re-wards for winning and consequences for losing.

Winners received things like first dibs on getting water, which is more valu-able than gold on an Arizona summer

angles, rotations, accelerations, decel-erations, and other demands inherent in each athlete’s sport.

Mental training. An overall philos-ophy of challenging athletes to meet higher and higher expectations gov-erned 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 moti-vational 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 fin-ish past (not at) the finish lines. Rewards

SAMPLE DAYA 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:

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MEASURING SUCCESSThe great strides we saw athletes making throughout the summer, along with the positive feedback we received from par-ticipants 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 sum-mer program helped the athletes im-mensely. 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

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 sum-mer strength camp. We invited Phoe-nix Police Sergeant Jim Cope, who also happens to be a former junior world champion powerlifter and world re-cord 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 differ-ence in their workout motivation after the talk.

As another added touch, to supple-ment the education athletes received at the camp itself, we organized an eve-ning presentation covering basic sports nutrition. It was open to all students at the school, and because nutrition is an important topic for parents to un-derstand, they were invited as well. We charged two dollars for admission, and donated the proceeds to the school’s general athletic fund.

to the time each team would commit per workout. Attention to a few specific de-tails 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 pro-viding 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 sum-mer, without adding any cost to the program.

In addition, through various connec-tions we reached out to a few pro ath-letes 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

By Bryan D. Doo, MA, NASM CSCS

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Circle No. 125

By Bryan D. Doo, MA, NASM CSCS

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.

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T&C april 2010 35 TraiNiNG-CONDiTiONiNG.COM

LEADERSHIP

By Tim Wakeham

Tim “Red” Wakeham, MS, SCCC, CSCS, is Director of Strength and Conditioning for Olympic Sports at Michigan State University. He can be reached at: [email protected].

Not 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 admit-ted. “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

Besides training athletes for physical development, this author uses the weightroom to cultivate their leadership skills and other intangible qualities.

Follow the LeadersMichigan State athletic coMMunicationS

to develop the intangible skills of lead-ership, 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 specifi-cally how to lead in every situation. But to encourage and cultivate their in-nate 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 ath-letes 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 ap-ply it to all aspects of team leadership.

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CONTINUING THE CONVERSATIONWith 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

not sure,” she replied. “They’re my peers—what can I do?”We agreed that if the team wasn’t following her role mod-

eling, 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.”

STRENGTH IN NUMBERSI told this young lady what I tell everyone who’s interested in be-coming 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 pro-gram. 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 essen-tial 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 re-spect all three of you. I think each of you understands where

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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 fol-

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T&C april 201038 TraiNiNG-CONDiTiONiNG.COM

LEADERSHIP

I tell them they should band togeth-er when a teammate is out of line or not giving 100 percent. Maybe the con-fronter 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 but-tons and get them back on track. That, I say, would be powerful leadership.

Likewise, if a teammate has a prob-lem 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 strik-ing this bargain with the leaders, I’m setting them up to promote team har-mony and a constructive, healthy ap-proach 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 MODELINGIn a subsequent meeting I talk about an-other key aspect of leadership—setting a shining example. I want each person in the group to lead by exhibiting strength, toughness, and resilience, because ath-letes tend to follow people they perceive

to be stronger than themselves.I define mental toughness as the abil-

ity to positively work through challeng-es, obstacles, and confrontations. I tell the group their best trait is that they are great competitors who respond posi-tively 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

I promise them opportunities to weigh in on many decisions. I also offer them chances to share positive affirma-tions on what the team is doing well af-ter 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

Director of Strength and Conditioning for their sports. But these same ath-letes 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

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 inspir-er, or a nurturer—and I want to make sure they’re ready to fill that role when-ever an individual or their entire team needs intervention. That’s the responsi-bility that comes with the reward.

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 no-ticed them display in the weightroom, particularly as it relates to leadership strengths and weaknesses. For my con-frontation specialist, I might say, “I love that you can confront your teammates.

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 ap-preciate how the others’ abilities com-plement their own. I tell them their potential power lies in their collabora-tion. 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 NEGOTIATIONIn our next meeting, I make the group an offer they can’t refuse: I tell them that because of their maturity and lead-ership 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 ad-just our workout schedule if possible to suit their wishes—but only if the re-quest comes from these leaders.

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.

“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.”


LEADERSHIP

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 be-tween 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 be-cause they take ownership of it. If their head coach says lifting must be finished

ly—whether it’s working hard and set-ting a great example as an athlete, or helping teammates stay positive and mo-tivated 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 leader-ship gifts and relying on their fellow lead-ers for support, I want them to do the same thing for each of their teammates.

Research shows that people who per-ceive great control within their environ-

coach’s lecture with, ‘I hope everyone else listened, because he wasn’t talk-ing 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 giv-ing 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 fo-cused, poised, and positive.

“There will even be times when I un-justly 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 COMINGHere’s an example I often use when teaching how skilled leaders motivate: Let’s say I bring you into a huge audi-torium 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 enthusi-astically 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-

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Circle No. 130

LEADERSHIP

thing discussed in this article—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. Hones-ty means demonstrating through your words that you’re compassionate and you understand where the other person is coming from.

Of course, none of this is accom-plished 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 pas-sionate 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 com-passionate, communicative, and con-fronting, and they’ll go from uneasily knocking on your door to rocketing toward stardom as valued leaders for their teams. n

leaders and followers don’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 that’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.

Demonstrating consistent and predict-able leadership encourages feelings of security and trust from followers. I strive to model strong, positive leader-ship myself, and I constantly evaluate whether the team leaders are fulfilling their duties.

Communication is vital for every-

by 8:00 a.m., I’ll let the leaders choose whether we start at 6:00 or 6:15—a sub-tle difference, but again, they feel a sense of control, and it shows.

Of course, I don’t want our lead-ers 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

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 teammates’ input to promote maxi-mum buy-in. Without earning good followers, they can’t be good leaders.

Inevitably, there are times when

Pilates Equipment Primer

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.

Reformer Trapeze Combination (price range $5800 - $6000)�e Pilates Reformer / Trapeze Combina-tion 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 remov-ing the twin mats, inserting the removable shoulder rests, positioning the risers, and raising the footbar. �is allows for a fully equipped Pilates “studio” in the space of one table.

Chairs (price range $700 - $2800)Chairs provide a really challenging strength workout within a small footprint. �ey re-semble 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.

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

Pilates Springboard (price range $395)�is is kind of a modi�ed Reformer that at-taches to the wall so it doesn’t take up much space. �e Springboard includes various attached springs, straps, dowels and handles. Athletes can get a full body workout by stand-ing 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)�ese are just what they sound like – arc and barrel-shaped pieces of equipment that can strengthen the spine and core while relieving

tension in the back, shoulders and hips. �ey can be great space savings pieces of equip-ment, as many are lightweight and can be easily stored.

Props (price range $12.00 - $59.95)�ese 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®.

As the founder of a Pilates equipment manufacturing company I get to see �rst hand the incredible bene�ts that the exercise system brings for top level athletes. A�er 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. �e 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)�e Reformer is the main piece of equip-ment used in Pilates exercise. It consists of a gliding carriage attached to rails inside a rectangular wood or metal frame. �e car-riage 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. �e athlete can then can push o� 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 �exion, extension, ro-tation and lateral �exion alone, or when they are combining it with upper and lower body movements. �e equipment can also be used to replicate daily their sports speci�c move-ments for both assessment and rehabilitation.

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)�e Cadillac is a horizontal table-top sur-

Looking to buy Pilates equipment for your practice?

Here are some of the major manu-facturers of Pilates equipment used by athletic trainers worldwide.

Balanced Bodywww.pilates.com

Gratz-Pilateswww.pilates-gratz.com

Peak Pilateswww.peakpilates.com

Stott Pilateswww.stottpilates.com

Of course, I don’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 power to lead those discussions.

Circle No. 154

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Pilates Equipment Primer

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.

Reformer Trapeze Combination (price range $5800 - $6000)�e Pilates Reformer / Trapeze Combina-tion 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 remov-ing the twin mats, inserting the removable shoulder rests, positioning the risers, and raising the footbar. �is allows for a fully equipped Pilates “studio” in the space of one table.

Chairs (price range $700 - $2800)Chairs provide a really challenging strength workout within a small footprint. �ey re-semble 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.

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

Pilates Springboard (price range $395)�is is kind of a modi�ed Reformer that at-taches to the wall so it doesn’t take up much space. �e Springboard includes various attached springs, straps, dowels and handles. Athletes can get a full body workout by stand-ing 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)�ese are just what they sound like – arc and barrel-shaped pieces of equipment that can strengthen the spine and core while relieving

tension in the back, shoulders and hips. �ey can be great space savings pieces of equip-ment, as many are lightweight and can be easily stored.

Props (price range $12.00 - $59.95)�ese 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®.

As the founder of a Pilates equipment manufacturing company I get to see �rst hand the incredible bene�ts that the exercise system brings for top level athletes. A�er 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. �e 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)�e Reformer is the main piece of equip-ment used in Pilates exercise. It consists of a gliding carriage attached to rails inside a rectangular wood or metal frame. �e car-riage 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. �e athlete can then can push o� 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 �exion, extension, ro-tation and lateral �exion alone, or when they are combining it with upper and lower body movements. �e equipment can also be used to replicate daily their sports speci�c move-ments for both assessment and rehabilitation.

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)�e Cadillac is a horizontal table-top sur-

Looking to buy Pilates equipment for your practice?

Here are some of the major manu-facturers of Pilates equipment used by athletic trainers worldwide.

Balanced Bodywww.pilates.com

Gratz-Pilateswww.pilates-gratz.com

Peak Pilateswww.peakpilates.com

Stott Pilateswww.stottpilates.com

Soccer is one of several sports in which females are at great-er 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.

T&C april 2010 43

TREATING THE ATHLETE

By Jeffrey AlBAugh, JAred friedmAn, StephAnie Cody, And dr. theodore gAnley

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.

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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.

Anterior 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 ad-dition, 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.

DomalesandfemalessustainACLinjuriesatthesamerate,andfromthesamesports?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 partici-pating in the same or comparable activities.


We have worked with our own ath-letic training team and colleagues to gather data and define reportable in-juries at 15 high schools. In all, we looked at 5,500 athletes—an equal number of males and females—for a total of nearly 800,000 hours of ath-letic exposure.

We found significant differences in most sports, but not all. Specifically, females had higher injury rates than

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 in-jured parts being the knee, tibia, and ankle.

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

they affect task performance in areas such as cutting and landing mechanics.

A few gender-specific anatomi-cal factors contribute to biomechani-cal alignment differences. Females are more likely to exhibit genu valgum (a “knock-kneed” position), tibial torsion, and forefoot overpronation. Neuromus-cular factors in muscle activation, joint

proprioception, and strength often dif-fer along gender lines as well. Together, these characteristics affect the way fe-males perform pivoting, jumping, and landing tasks, and those activities are most often responsible for ACL inju-ries—especially those of the non-con-tact variety.

In terms of proper body alignment and landing mechanics, females are saf-est 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 exces-sive 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 suscep-tible to injury.

Some researchers believe that fe-males are in greater jeopardy of land-ing 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

Together, these characteristics affect the way females perform pivoting, jumping, and landing tasks, and those activities are most often responsible for ACL injuries—

especially those of the non-contact variety.


Circle No. 132

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Circle No. 133



have shown that participating in a well-designed 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 pat-terns, and overall performance.

Some such programs are designed for use off the field in a strength train-ing facility, group conditioning pro-gram, or rehabilitation setting. Some are best suited for an athlete’s off-sea-son, while others focus on the warmup

time before a team’s practice or work-out. 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 pro-gram conducted prior to each practice to prepare the athletes for physical ac-tivity. It targets specific muscle groups, movement patterns, and previously de-termined risk factors that predispose athletes to knee injuries.

Traditional off-the-field ACL pre-vention programs have already been proven to increase strength and im-prove performance. To see whether a warmup-based program could produce similar positive results, we have com-pleted research on a pre-practice pro-gram for female high school soccer players designed at the Children’s Hos-pital of Philadelphia Sports Medicine & Performance Center.

The program we studied consisted of a 15-minute session incorporating basic warmup activities, stretching, strength-ening, and plyometric training. It includ-ed 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 incorpo-rated single-leg squats, alternating lung-es, 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 “Re-sources” box on page 49.”)

comparison of normal and valgus knee joint alignments.) Many of these risk factors can be addressed through spe-cialized training and instruction.

CanACLinjurypreventionprogramstrulyimproveperformanceanddecreaseinjuryriskforyoungathletes?Over the past few years, there has been increased focus on ACL injury pre-vention programs, and several sports medicine specialists have designed programs for younger athletes. Studies

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Circle No. 134

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.



Our results supported the effectiveness of the program. Using pre- and post-isokinetic (Biodex) assessment in con-junction 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 screenBased on this information, it’s clear

that such a program can be highly valu-able for high school-age athletes in terms of both performance enhance-ment and injury prevention. And with the promise of performance gains serv-ing as a powerful motivator, these pro-grams 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 stan-dard 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 lower-extremity strength and neuromuscu-lar control.

WhataretherisksandbenefitsofdelayingACLreconstructioninyoungathleteswithopengrowthplates?Pediatric patients who sustain an ACL rupture are frequently given a long pe-riod in which to fully regain their range of motion, strength, balance, and func-tion. The conventional wisdom has been that delaying surgery, sometimes even for several years, is a sound strat-egy because it can allow the patient to reach full skeletal maturity before un-dergoing the procedure.

Physicians need to balance the risks of surgical stabilization at a young age against the alternative, which typical-ly includes a program of knee brac-ing and long-term activity restriction.

It’s true that early ACL reconstruction risks damaging open growth plates and inducing growth disturbances, but de-laying 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 re-construction. It was found that longer delays before surgical reconstruction after ligament injury (in particular de-lays 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 in-jury and instability.

That advice isn’t universal, howev-er. 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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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. Non-operative treatment may also be best if a young athlete and his or her family clearly prefer activity restriction over surgi-cal reconstruction and the risks and rehab requirements that come with it.

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-adoles-cent and adolescent age groups from a physiological and ana-tomical 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 addi-tion, 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

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 re-searchers believe that athletes who land in a val-gus position after jumping are at increased risk for ACL injury.

A B

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Circle No. 136



storing function, motion, strength, and balance.

With regard to pediatric and adoles-cent athletes who have undergone ACL reconstruction, the decision to brace or not brace is generally made by a physi-cian on an individual basis, accounting for factors ranging from the structural integrity of the reconstructed ligament to the sport that the athlete plays. Con-sideration 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 ben-efits of bracing, so many orthopedic physicians and rehab specialists choose to brace young athletes in order to pro-vide them with every tool at their dis-posal for safe return to athletic activity. But further research into the effects of functional knee bracing in young ath-letes 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

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-ado-lescents is typically at least three months slower than for older adolescents.

DoespreventivebracinghelpyoungathletesavoidACLinjury,andshouldbracingbeutilizedaftersurgery?The effectiveness of bracing healthy knees to prevent ligament injuries, and its usefulness following ACL re-construction, 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 con-troversial, 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 recon-struction. Bracing is typically used in these instances in conjunction with pa-tient education, activity modification, and an exercise program aimed at re-

RESOURCESFor 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/sports-medicine-and-performance-center/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.comClick on “Video library,” then select “pEp: Warmup program” from the menu at left. REFERENCESTo view full references related to this article, go to:www.Training-Conditioning.com/references.

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Circle No. 138


sport specific

By Tim Socha

When 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 de-sign 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 Foot-ball 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 mas-ter their craft needs the right tools for the job. A great conditioning program is about giving players all the tools to succeed.

FUNCTIONAL STRENGTH & POWEROur approach to football strength training is two-pronged, emphasizing

Tim Socha, MEd, SCCC, is Head Strength and Conditioning Coach at Boise State University. He can be reached at: [email protected].

The Boys on Blue

Boise state sports information

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.

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ball. Not using straps also helps reduce some of the technique flaws common-ly seen when athletes attempt to lift more weight than they can truly han-dle. 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 foot-ball ability in everything from hitting opponents with maximum impact to ac-celerating through narrow gaps to sepa-rating 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 al-ways reinforce squatting “to depth” with the thigh parallel to the ground, as this helps optimize power develop-ment 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 press-es, dumbbell work, and the one-arm bench. While upper-body strength is obviously important for football per-formance, 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 im-portant measure of football-specific strength, but it’s part of the football strength culture, and we know that con-fidence is an important element of suc-cess. 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

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 vari-ant helps recruit the stabilizer muscles needed to control the weight and main-tain proper form.

To maximize the sport-specific value of these lifts, we instruct the athletes on a few finer points of technique. For in-stance, during hang cleans, the catch is performed in a full front-squat position, which helps promote overall flexibil-ity 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-

WORK SHEETThis 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: 2x10CORE: Turkish get-ups: x5 each arm, Glute-ham sit-up: 3x15SHOULDER: DB retraction with two-second pause: 2x10, DB skiers: 2x10POSTERIOR 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 specificsport specific

press before spring ball and again before the season—so we perform them year-round. 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 overtraining—it’s crucial to keep the athletes inter-ested 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 chal-lenges 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 “burnout” sets, such as triple drops on a lat pulldown or seated row, chin-ups, or dips to fail-ure and assisted failure.

As much as possible, our strength and power exercises involve multi-joint train-ing. It goes without saying that most

football movements involve coordina-tion 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 one-arm DB shoulder presses in a lunge posi-tion and TRX inverted chin-ups.

INDIVIDUAL ATTENTIONSo far, I’ve outlined our team-wide approach to strength training. But you can’t prescribe a “cookie cutter” program for everyone and expect the best results, so we modify workouts on an individual basis due to position- specific and athlete-specific needs, in-jury accommodations, and other spe-cial 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:

• Overhead squat (8 reps)• Pull-up (as many as possible)• Stability ball push-up (8 reps)• 60-second front elbow bridge• Single-leg squat (8 reps/side)• Side hip abduction (4 reps/side)

From these exercises we determine any areas of functional weakness that may need additional attention. Our “needs extra work” list is broken into seven categories:

• Hip mobility• Core strength• Hip girdle strength• Posterior chain integrity• Shoulder strength• Muscle mass• Foot quicknessBased on the preseason evaluation and

observations we make throughout the training year, we prescribe individual ex-ercises for an athlete to perform after team workouts. For an example of how we assign individualized extra work to an athlete, see “Work Sheet” on page 53.

FAST ACTINGFootball 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 hasn’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

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 run-ning instead of overspeed training, be-cause the latter can lead to overstriding, which we feel increases injury risk.

Beyond straight-ahead speed, we in-corporate change-of-direction and de-celeration 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 foot-work 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 pat-terned 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 & ACCOUNTABILITYAs 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-ath-letes. In strength and conditioning, this means setting high standards and hav-ing 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 fresh-men lifting at 5:45 a.m., it sometimes needs to be emphasized. Also, whenev-er our players are in the weightroom, we expect them to not wear anything that draws attention to themselves, such as necklaces, bracelets, or non-issued 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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movement (acceleration and maximum velocity), lateral movement (change of direction), and deceleration. It’s some-thing 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 impor-tance of the 40-yard dash. Just like with the bench press for strength, when some-one 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 fo-cuses 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 produc-tion angles and first-step explosion, but we also sometimes start them in other body positions besides the typical 40

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Building Strength in Numbers

sport specific

right tackle has to bear down in a body weight squat contest to get his team 10 points to win the day’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 end’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 team’s fiercest competitors are. True competitors want to win at whatever they are doing, whether it’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 team’s go-to players in clutch sit-uations during the season.

All the elements I’ve described in this article are aimed at giving our ath-letes the best chance to succeed on the field. Is it the best possible program? I don’t know. But I do know that we believe in it, and more importantly, our players do as well. When they’re willing to follow our process and work their butts off at it, they’re only going to get better. It’s that simple. n

COMPETITION IS KEYAnyone who works with serious ath-letes knows there is no better moti-vator than competition, so we try to create it in every workout. Sometimes it’s nothing more than competing with your own personal best. Other times it’s one-on-one or small groups against each other, and some activities pit the whole offense against the defense. Be-sides keeping things more exciting, this helps us build tough, intense competi-tors who are adept at handling pres-sure situations.

During the off-season, we split the team into four separate squads, and after every workout we hold a com-petition 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 dif-ferent stations. We keep track of scores throughout the off-season, and the win-ning team is recognized at our strength banquet at the end of the year.

We’ve seen the ways these competi-tions help prepare our players for the challenges of the season. When your

interesting conflicts involving new ath-letes, who were almost always stars in high school and may come from pro-grams where such strict standards didn’t apply to them. But our older players set the example, and as time goes on, ev-eryone eventually “gets it” and sees that it’s an important part of our success.

Our accountability system is pro-gressive. At those early freshman lift-ing sessions, the first athlete who shows up late typically pushes a plate for the length of time he missed, with a mini-mum of 10 minutes. For the next per-son who is late, he and his roommates receive the punishment. After that, we might apply it to everyone who plays the late athlete’s position.

This system teaches another impor-tant lesson—that the players must be accountable to each other. We’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 teach-ing moments to reinforce that we are only as strong as our weakest link.

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INJURY TREATMENT/REHAB

LEARNING from PEERS

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—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

Pro-Tec Athletics2743 152nd Ave. N.E.Redmond, WA [email protected]

>> 2010 NATA TRADE SHOW SNEAK PREVIEW

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

ZAMSTwww.zamst.comBooth No. 1763See ad on page 45

TRXExperience how the TRX can improves athletes’ perfor-mance and durability with minimal investment.

Fitness Anywherewww.fitnessanywhere.com


Elite SeatExtension 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.Kneebourne Therapeutic

www.eliteseat.comBooth No. 1843

See ad on Inside Front Cover

>> VISIT THESE EXHIBITORS

at the NATA Show

JUNE 23-25 • PHIL ADELPHIA

and watch for the May/June

issue of Training & Conditioning

for details on these and other

exhibitors in our NATA Show Preview

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

Training & Conditioningwww.Training-Conditioning.com



nutritional aids

Easy as 1, 2, 3To 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 sci-ence and developed in collaboration with the world’s greatest athletes to provide fuel, fluid, and nutrients before, dur-ing, and after activity. The line includes Gatorade Prime 01, Gatorade Perform 02 (Gatorade Thirst Quencher and G2), and Gatorade Recover 03. The Gatorade Company800-88-GATORwww.gatorade.comCircle No. 500

Before and afterEAS® has designed a new line of prod-ucts 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 high-quality protein, and beta-alanine. EAS800-297-9776www.eas.com/proscience Circle No. 501

sustained HydrationCeraSport® and CeraSport EX1 rice-based 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 gluten-free. It provides energy for performance and quick yet sustained hydration. It is available in powder, concentrate, and ready-to-drink in several flavors. CeraSport866-237-2770www.cerasport.comCircle No. 502

Goes down like MilkEgg Whites International’s 100-per-cent pure liquid egg whites are heat-pasteurized 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 International877-EGG-WHITESwww.eggwhitesint.comCircle No. 505

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

the Whey ForwardWhey Isolate is a premium-quality whey protein supplement with amazing taste satisfaction. Each serving provides 25 grams of pure whey protein isolate with-out 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 instant-ly and comes in six remarkable flavors. CytoSport, Inc.888-298-6629www.cytosport.comCircle No. 503

Essential KnowledgeSport Nutrition (second edition) presents the principles, background, and rationale behind current nutrition guidelines spe-cifically 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 perfor-mance, training, and recovery. Human Kinetics800-747-4457www.humankinetics.comCircle No. 506

Knowledge is PowerInformed-Choice is committed to help-ing ensure the purity of nutritional supplements, and it relies on HFL Sport Science to conduct product tests. HFL Sport Science has been testing supple-ments for banned substances against the World Anti-Doping Agency list to ISO17025 standards since 2002. The lab tests more than 3,000 products annu-ally, and currently works with more than 90 companies worldwide, including 35 American and Canadian brands. HFL works closely with supplement manufac-turers and suppliers to reduce the risk of contaminated products finding their way into sport, thus helping ensure that ath-letes know exactly what they are putting into their bodies. Informed-Choice720-289-2401www.informed-choice.orgCircle No. 572

Fueling Performance


NutritioNal aids Fueling Performance

“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.” *

• Usedinsportsforover20years

• Measurescoretemperaturewithaccuracy&ease

• Helpsidentifyhyperthermiabeforeitstrikes

• Wireless…non-invasive

• Evaluatestheeffectivenessofsidelinecoolingmethods

• Allowsaggressivecoolingtoathletesthatneeditthemostbetweenpracticerepetitions

It’s What’s Inside That CountsCorTemp®

*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.

Core Body Temperature Monitoring Systems

www.hqinc.net • e-mail: [email protected] Tel: 941-723-4197 • Fax: 941-729-5480

CorTemp® Ingestible Temperature Sensor

Circle No. 144

For Your student BodyMET-Rx continues to be the brand you trust. The company offers collegiate-compliant 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 ben-efits of the MET-Rx Collegiate Series. MET-Rx800-55-METRxwww.metrx.comCircle No. 507

Nature’s Protein drinkResearch 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 [email protected] No. 508

Giving Muscles MoreMuscle Milk Refuel sets a new catego-ry standard by delivering five grams of protein, 100 milligrams of caffeine, and 90 milligrams of EGCG from green tea. Research-proven alpha-L-polylactate is added to make a great-tasting energy boost that promotes muscle recovery. Like all Muscle Milk products, Muscle Milk Refuel packs mouth-watering taste with perfor-mance-proven ingredients. CytoSport, Inc.888-298-6629www.cytosport.comCircle No. 509

Elite PerformanceOriginally 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, f luids, and nutrients elite athletes need before, during, and after a work-out, 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 Company800-88-GATORwww.gatorade.comCircle No. 510


football conditioningFor Gridiron Greatnessthe Word is SpreadingTRX 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 Anywhere888-878-5348www.fitnessanywhere.comCircle No. 511

an appropriate titleBigger 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 Kinetics800-747-4457www.humankinetics.comCircle No. 512

a leading choiceTo 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 Fitness866-753-4363www.legendfitness.comCircle No. 513

a Must for Explosive PowerThe 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.800-446-1833www.newyorkbarbells.comCircle No. 514

Rich in featuresThe Power Lift Performance Training Station is a multi-functional training piece. Standard features include five-peg 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 Lift800-872-1543www.power-lift.com Circle No. 515

Extend and RotateThe 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 Equipment800-472-6766www.samsonequipment.comCircle No. 516

chute to WinLooking 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.comCircle No. 517

conditioning at its bestThe 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 Speed888-532-8227www.fatbars.comCircle No. 518


football conditioning For Gridiron GreatnessResistance 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., LLC800-886-6621www.nzmfg.comCircle No. 519

Prepare for battleBattling 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. Non-shedding 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.800-321-6975www.power-systems.com Circle No. 520

lower Price, Higher functionThe 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 Fitness866-753-4363www.legendfitness.comCircle No. 521

Pull Your own WeightThe 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.

It comes complete with a free begin-ner/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.905-785-0602www.lebertbuddysystem.comCircle No. 530

ideal for EveryoneThe new Samson Belt Squat’s brand new design limits the amount of f loor 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 Equipment800-472-6766www.samsonequipment.comCircle No. 523

a ladder that MattersThe 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.comCircle No. 524

do MoreFavored 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.800-888-7009www.keiser.comCircle No. 525


football conditioningFor Gridiron Greatnessit takes twoThe Lebert Buddy System™ is a tandem resistance training product. It’s por-table, 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 heavy-duty 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 cou-pon code shown to save $39.01. Lebert Fitness, Inc.905-785-0602www.lebertbuddysystem.comCircle No. 526

Wide and StableThe New York Barbells C-PRO92600 Wide Base Monster Rack is made with 3” x 3” 11-gauge steel tubes and has self-locking 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 Barbells800-446-1833www.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 resis-tance. Developed specifically for sports teams to improve acceleration and explo-sive power, this unit will improve the power and performance of any individual looking for a competitive edge. Keiser Corp.800-888-7009www.keiser.comCircle No. 529

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

and a control module with four differ-ent settings. It is an extremely versatile device that efficiently and effectively implements the benefits of vibration. VersaClimber800-237-2271www.versaclimber.comCircle No. 531

get a full PlateThe 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 Lift800-872-1543www.power-lift.com Circle No. 522

log Your WorkoutsDesigned 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 Speed888-532-8227www.fatbars.comCircle No. 527

travel with the bandMade popular by power lifters, Strength Bands can be attached to weight bars and benches for added resistance dur-ing lifts. These unique bands are also effective for common strength exercis-es. 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.800-321-6975www.power-systems.com Circle No. 575


case study

Cytomax® Pre-Workout/In-Workout Cytomax® is one of the most sci-entifically advanced sports drink formulas available. Its blend of car-bohydrates 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-Poly-lactate™ (lactate with acid removed, clustered around amino acids and

carbohydrates) is a patented energy source prov-en 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 ath-letes 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 compe-tition, so you can outperform yours. It’s avail-able in both a great-tasting powder and a ready-to-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, func-tional fats, low-sugar carbohydrates, and 20 vitamins and minerals in a lac-tose-free formula. It is an ideal nutri-tional choice whether you are a perfor-

mance 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.

Available in powder and ready-to-drink formu-las, 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 athlet-ics 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 nutri-ent 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 mus-cle. Features: • Multi-source protein blend • Functional lipid complex Muscle Milk Collegiate ready-to-drink nutri-tional 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 greattasting, 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 94510888-298-6629 • Fax: 707-747-1534www.cytosport.com

Driven by Science. Inspired by Performance.™


Essentials On HandWith a heavy-duty PVC tarpaulin shell, the Cramer Sideline Emergency Kit is designed to bring together all the neces-sary emergency management tools into one easily identifiable and easy-to-orga-nize 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. 800-345-2231www.cramersportsmed.comCircle No. 534

Smart CompressionMcDavid’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. 800-237-8254www.mcdavidusa.comCircle No. 535

A New OptionThe Biofreeze Pain Relieving Wipe is the first pain-relieving wipe in the mar-ket, and the first high-potency product in the Biofreeze line from Performance Health. The high potency is obtained through an integrated cooling technol-ogy and provides maximum intensity, making it strong enough for the deep-est 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 Health800-321-2135www.biofreeze.comCircle No. 536

A New Level of SupportStarting with the popular and very effec-tive 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.800-523-5611www.proorthopedic.comCircle No. 537

Get It FastHausmann 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 com-pany or go online to learn more. PROTEAM by Hausmann888-428-7626www.proteamtables.comCircle No. 538

Self-Treatment Made EasyMyofascial trigger points can wreak havoc on any athlete’s training pro-gram. Specially trained manual thera-pists 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 lever-age action of the Backnobber II does the work of applying pressure to pain-ful muscle bands or knots. The Pressure Positive Co.800-603-5107www.pressurepositive.comCircle No. 539

Rebound WiselyProgress athletes safely and effi-ciently toward improved agility and proprioceptive ability with efi Sports Medicine’s new and improved PlyoRebounder. The dual-ring spring-protected surface provides true rebounding for development of core strength, improved reaction time, and increased agility. The PlyoRebounder also serves as a low-compression jog-ger for cardiovascular exercise. efi Sports Medicine800-541-4900www.efisportsmedicine.comCircle No. 540

Three Kinds of ResistanceThe B.O.I.N.G. is an oscillating exer-cise device that provides a combina-tion of isotonic, isometric, and plyo-metric resistance for the upper extrem-ity. By employing rapid and repetitive movements with the B.O.I.N.G., subconscious motor mechanisms are facilitated, along with increased con-centric 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. OPTP800-367-7393www.optp.comCircle No. 541

REHAb EquIpMENTGet Back In The Game


rehab equipment Better Than EverGet On the GridThe Functional Testing Grid from efi Sports Medicine offers a quick, repro-ducible, 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 coordi-nation. Use it on the floor for isolated stride, stepping, and balance tests as well as dynamic agility and quickness train-ing. efi Sports Medicine800-541-4900www.efisportsmedicine.comCircle No. 542

make muscles happyThe Tiger Tail rolling muscle mas-sager is a dense-foam covered, muscle-friendly solo massage tool that assists individuals with deep tissue massage, trigger point therapy, and sports mas-sage 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 ath-letes, athletic trainers, massage thera-pists, physical therapists, chiroprac-tors, and doctors worldwide. The Pressure Positive Co.800-603-5107www.pressurepositive.comCircle No. 550

protection and moreMcDavid’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 mois-ture away from the skin and keeps ath-letes cool and dry. McDavid, Inc. 800-237-8254www.mcdavidusa.comCircle No. 544

relieve Golfer’s elbowResearch has found that the “Tyler Twist,” a novel exercise using the Thera-Band FlexBar, is effective at reducing pain associated with chronic lateral epicon-dylitis (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 epicondyli-

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

take it With YouThe Dynatron Solaris Series offers ultra-sound, 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 power-ful 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.Dynatronics800-874-6251www.dynatronics.comCircle No. 571

What’s Your Foot type?The QuadraStep system is a revolution-ary 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 pre-disposition to particular injury patterns. The QuadraStep system offers six pre-fabricated 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, LLC877-RX24-NOWwww.whatsmyfoottype.com Circle No. 547

the One You needDesigned to be extremely light and low-profile, The One is comfortable to wear in shoes or cleats during compe-tition. Offering all the traditional ben-efits of taping but with the adjustable f lexibility of a soft strap brace, The One protects against inversion and eversion ankle sprains. Anti-slip criss-crossing 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 Medicine800-356-9522www.muellersportsmed.comCircle No. 548


rehab equipmentGet Back In The Gametargeted reliefGebauer’s Spray and Stretch topical anesthetic skin refrigerant (prescription only) effectively manages myofascial pain and trigger point release in the head, neck, shoulders, and extremi-ties 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 evalu-ation. To learn more about the Spray and Stretch Technique, log on to www.LearnSprayAndStretch.org. Gebauer Co. 800-321-9348www.gebauer.comCircle No. 549

Wrap it rightCramer 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.800-345-2231www.cramersportsmed.com Circle No. 543

Feel the ForceUtilizing 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 pow-erful 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 re-education. Vforce can prepare your ath-letes for the game and keep them there. Dynatronics800-874-6251www.dynatronics.comCircle No. 551

Feel the WaveDesigned to help increase the natural blood flow around muscles, Mueller Kinesiology Tape features a revolution-ary wave pattern adhesive that moves with the skin and muscles to reduce mus-cle pain, increase mobility, and enhance recovery. Designed to aid in the treat-ment of ligament injuries, muscle condi-tioning, 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 eye-catching retail-ready display. Mueller Sports Medicine800-356-9522www.muellersportsmed.comCircle No. 552

no plumbing requiredThe 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 seat-ing accommodates taller athletes. Coldtub617-480-7683www.coldtub.comCircle No. 569

Functional bracing moves northAfter 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 market-place. They’re designed to help restore functional and structural characteristics after injury and enable patients to return to activities sooner. DJO800-336-6569www.donjoy.comCircle No. 570

Convertible ConveniencePROTEAM’s Two-Seat Taping Station (model 4061) is the perfect taping sta-tion for any high school or college ath-letic training room. It converts to a treat-ment 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 avail-able in nine Pro-Form vinyl colors, and has one drawer and six doors for storing tape and supplies. PROTEAM by Hausmann888-428-7626www.proteamtables.comCircle No. 546

Five Key FeaturesStromgren 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 clean-liness, antibacterial treatment enhances athlete safety, and moisture wicking keeps athletes dry and comfortable. Stromgren Athletics800-527-1988 www.stromgren.comCircle No. 574


Put the Freeze OnThe 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 adjust-able 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). ZAMST877-926-7887www.zamst.comCircle No. 580

Dynamic PressureCho-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 pres-sure to the upper and lower portions of the bicep and triceps muscles, par-ticularly 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-Pat800-221-1601www.cho-pat.comCircle No. 581

New OfferingsPro-Tec Athletics is a leading sports medicine company specializing in orthopedic supports, hot/cold prod-ucts, and massage therapy products. In 2010, Pro-Tec Athletics will main-tain its innovative edge by introduc-ing four new foam rollers, two foam roller covers, LiquiCell nipple pro-tectors, 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 Athletics800-779-3372www.injurybegone.comCircle No. 582

800,000 Teeth areKnocked Out Each Year

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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, power- building footwork exercises, simulated play action and more:

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Circle No. 147Circle No. 146

rehab equiPmeNt Better Than Ever


pilates equipment

to the CoreThe 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 lad-der is recommended for a larger exer-cise repertoire. Balanced Body, Inc. • 800-745-2837www.pilates.com/corealignCircle No. 553

Choose a sideThe SMARTROLLER is a uniquely designed, extremely resilient two-in-one foam roller. This patented roller has one side that is f latter and one side that is rounder, mak-ing it one of the most versatile foam rollers available. The rounder side of the SMARTROLLER increases roller movement, while the f latter side decreases movement. Visit OPTP online to learn more. OPTP • 800-367-7393www.optp.comCircle No. 554

new Heavier sizesThe 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. • 800-321-6975www.power-systems.comCircle No. 555

increase Body awarenessThe STOTT PILATES® Athletic Conditioning DVD series was devel-oped for high-performance athletes. The ideal complement to any training program, each DVD provides a chal-lenging total-body workout that will enhance strength, stamina, mobility, and coordination. Exercises emphasize core stability, unilateral movement, torso rotation, and weight transfer-ence while increasing focus and body

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

no Reformer RequiredBalanced 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.comCircle No. 557

a total-Body FocusImprove athletic performance and reduce the risk of sports-related inju-ries 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 improv-ing focus, awareness, control, and coordination. STOTT PILATES® • 800-910-0001www.stottpilates.comCircle No. 558

By the Book OPTP has added a new book to its cat-alog. Stretch Out Strap® Pilates Essentials, by Angela Kneale, OTR, targets dynamic exercises that both lengthen and strengthen the body while chal-lenging core stability and control. Using the Stretch Out Strap during exercise provides sensory feedback that helps develop better posture, f lex-ibility, 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 • 800-367-7393www.optp.comCircle No. 577

A Powerful Edge


company Q&a

W hat is MRSA? Staphylococcus aureus, often called “staph,” is a type of bacteria com-

monly found on the skin or in the nose of healthy people. Approximately 30 per-cent 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 avail-able 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 infec-tions in otherwise healthy people.

In the community, most MRSA infec-tions 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

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?Consult a physician or medical profes-sional if MRSA is suspected. Use a topi-cal 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 contam-inated 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 fre-quently with an antimicrobial soap like Hibiclens. To avoid cross contamination, wash hands frequently with an antimi-crobial 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 Care5550 Peachtree Pkwy., Ste. 500Norcross, GA 30092800-843-8497www.hibiclens.com

Answers to Your Most Pressing Questions About MRSA Prevention and Treatment

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


product launch

pro-tec Foam rollers: new Sizes custom dumbbellsUnique 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

Pro-Tec Athleticswww.injurybegone.com800-779-3372Circle No. 559

Samson Equipmentwww.samsonequipment.com

800-472-6766Circle No. 560

Circle No. 148

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

800-815-6826 • www.nsca-lift.org/NatCon2010

CEUsNSCA 2.0NATA 20


knee products Stability and Support

Greater reliefCho-Pat’s patented Dual Action Knee Strap provides an extra dimen-sion of relief for painful and weak-ened knees. First, it applies pres-sure on the patellar tendon below the knee to reduce instability and improve patellar tracking and eleva-tion. Then, it applies pressure on the patellar tendon above the knee to further strengthen and provide an additional level of support and sta-bility for the joint. It is easy to apply, comfortable to wear, and the fabric-covered neoprene construction allows for full mobility. In addition, this American-made support is avail-able in five sizes to provide more specific and effective results. Cho-Pat800-221-1601www.cho-pat.comCircle No. 532

Get comfortablePRO 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.800-523-5611www.proorthopedic.comCircle No. 533

Indestructible protectionThe new Armor FourcePoint deliv-ers an indestructible shield of proven protection and uncompromised strength, giving athletes the con-fidence 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.DJO800-336-6569www.donjoy.comCircle No. 568

protection Without restrictionThe model 190 and 190SP knee pro-tectors offer affordable protection to help reduce injuries to the MCL liga-ment due to lateral pressure. Both models have been used continu-ously 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 pre-vent downward migration. Stromgren Athletics800-527-1988www.stromgren.comCircle No. 573

non-operative knee treatmentThe Elite Seat by Kneebourne Therapeutic is a portable knee-extension device designed for the non-operative treatment of degen-erative knee conditions. By evenly distributing force across the leg, the Elite Seat provides effective full-knee hyperextension and reduces pain in bent knees caused by any of these conditions: acute ACL injury; inadequate post-operative rehabilita-tion after ACL reconstruction; total-knee arthroplasty; arthrofibrosis; deconditioned knee with a f lexion contracture; and arthritis. Kneebourne Therapeutic866-756-3706www.eliteseat.comCircle No. 576

Lateral and Medial stabilityThe 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 stabil-ity and enable smooth f lexion and extension. The ZAMST ZK-7 is ideal for ACL and PCL support. ZAMST877-ZAMST-USwww.zamst.comCircle No. 578


case study

One study showed that patients pre-ferred 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, non-complicated neck pain. In patients with bilateral neck pain, he applied menthol-based 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

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 Corporation1245 Home Ave.Akron, OH 44310800-246-3733Fax: [email protected]

Cryotherapy: Biofreeze® Pain Reliever vs. IceTwo recent studies have demonstrated the benefits of choosing Biofreeze


MORE PRODUCTS Great Ideas, Great ValueDon’t Worry About WearInfinity Flooring’s 1.25-inch thick Infinity Max is one of the most durable surfaces available for weightroom applica-tions, 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 archi-tects to design the perfect custom colors and logos for each facility. The company is committed to providing the highest-quali-ty flooring installations in the industry. Infinity Flooring888-479-1017www.infinityflooring.comCircle No. 579

It Just Makes SenseNow 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 conve-nient 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 Better800-556-7464www.performbetter.comCircle No. 562

Because Time MattersWithout proper care, a knocked-out tooth begins to die in 15 minutes. The Save-A-Tooth emergency tooth preserv-ing system utilizes Hank’s Balanced Salt Solution (HBSS) to not only preserve, but also reconstitute many of the degen-erated 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-Tooth® 888-788-6684www.save-a-tooth.comCircle No. 563

Mark It UpCustomized for any high school, college, or professional team’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 pro-vide your own design or have EverWhite design a printed whiteboard for you. Vibrant, photo-quality graphics can dis-play logos and mascots, and the graphics are embedded under the dry-erase sur-face so they won’t wear away over time. EverWhite800-824-1482www.everwhiteboards.comCircle No. 564

No More . . .No More Draining and Filling

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NEW deeper seating to accomodate taller athletes. For more [email protected]

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TRAINING-CONDITIONING.COM T&CApRIl2010 79Circle No. 151

MORE PRODUCTSGreat Ideas, Great ValueWhen Accuracy Is a Must“Oral, axillary, aural, temporal, and field forehead temperatures were sig-nificantly different from rectal tem-perature 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 informa-tion 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.941-723-4197www.hqinc.net Circle No. 565

Monitor EverythingSince 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 oxime-ters; body fat calipers; scales; strength testers; f lexibility testers; stetho-scopes; pedometers; exercise bikes; ergometers; stopwatches; fitness books and software; exercise bands; step benches; hand and finger exercis-ers; heating pads; and more. Creative Health Products, Inc.800-742-4478www.chponline.com Circle No. 566

Go VerticalPerform 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 Better800-556-7464www.performbetter.comCircle No. 567

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CEU QUIZQuicker & Easier!

You can now take our CEU quizzes online...

and get your CEU results and credit instantly.

Click on “CEUs & Courses” at:

www.training-conditioning.com

T&C April 2010Volume XX, No. 3

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz, readers can earn 2.0 BOC Athletic Training and 0.2 NSCA (two hours) continuing education units.

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

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 stressb) Concussionc) Anemiad) Dehydration

2. In February, ______ introduced a new bill that would increase regulation of the dietary supplement industry.a) Sen. Russ Feingoldb) Sen. Carl Levinc) Sen. John McCaind) Sen. Bernie Sanders

3. New material developed at Northwestern University pro-motes cartilage growth by helping create ______ collagen.a) Type Ib) Type IIc) Type IIId) 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 mphb) 60 mphc) 70 mphd) 90 mph

5. In elite sprinters, maximum ground contact forces occur within ______ of a second when the foot first touches down.a) one-100thb) one-60thc) one-40thd) one-20th

Comeback Athlete (pages 9-14)Objective: Follow the comeback story of Lauren Ditscheit, a college volleyball player who successfully returned to her sport while battling a rare illness.

6. “Dancing eyes-dancing feet syndrome” is another name for:a) Amyotrophic lateral sclerosisb) Cerebral palsyc) Lyme diseased) Opsoclonus myoclonus syndrome

7. In adults, OMS is typically caused by:a) A mineral deficiencyb) Hyponatremiac) A tumord) Chronic dehydration

8. In Ditscheit’s case, her syndrome was caused by:a) A virusb) A bacterial infectionc) A tumord) Hyponatremia

9. Ditscheit once went into cardiac arrest while receiving what form of treatment?a) Intravenous immunoglobinb) Plasmapheresisc) Desensitization therapyd) Dialysis

The Recovery Window (pages 16-24)Objective: Learn how to help athletes optimize their nutrition-al 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 exer-cise.a) Proteinb) Carbohydratesc) Fatd) Potassium

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


CEU QUIZ

11. The author notes that ______ carbohydrate sources are absorbed more quickly by the body, helping restore glycogen levels more efficiently.a) Low-glycemicb) High-glycemicc) Simpled) Complex

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

13. The author recommends that athletes consume ______ f luid ounces for every pound they lose during a workout.a) Four to 12b) Eight to 12c) 12 to 16d) 16 to 24

14. Fat stores within muscles are known as intramuscular:a) Polypeptidesb) Isomersc) Phosphatesd) Triglycerides

15. “Healthy fats” such as ______ fatty acids may help reg-ulate the inflammatory response after workouts.a) Omega-3b) Omega-6c) Omega-9d) 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-planarb) Explosivec) Multi-planard) Isometric

17. To help teach landing in an ACL-safe position, the authors used:a) Low box depth jumpsb) Scapular stabilization exercisesc) Romanian deadliftsd) 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) Lacrosseb) Soccerc) Baseballd) Volleyball

19. NFL player J.J. Jansen, who visited the Mountain Pointe strength camp, taught some athletes how to:a) Kick field goalsb) Long snapc) Drop kickd) Block punts

Joint Efforts (pages 42-49)Objective: Understand the primary causes of anterior cruciate ligament (ACL) injury in athletes, effective injury prevention mea-sures, and the latest medical advice on surgery and rehabilitation.

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) Basketballb) Tennisc) Lacrossed) Soccer

21. Genu valgum is also known as a:a) Tibial defectb) Subacromial impingementc) “Knock-kneed” positiond) Bow-legged position

22. The natural curvature of the cervical and lumbar spine is considered to be normal:a) Torsionb) Anterotationc) Extensiond) Lordosis

23. ACL reconstruction in pre-pubescent and young adoles-cent athletes risks damaging:a) The meniscusb) Growth platesc) Articular cartilaged) 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 play-ers.a) Deadliftb) Bench pressc) Squatd) 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 squatb) Single-leg squatc) Seated rowd) Pull-up


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126. . .Active Ankle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34130. . .Balanced Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39114. . .california University of Pennsylvania . . . . . . . . . . . . . . . . . . . . . . . . 18118. . .cerasport . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22101. . .cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2149. . .coldtub . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78135. . .DJo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47152. . .Dynatronics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . iBc108. . .eAs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10-11124. . .efi sports Medicine/total Gym . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31113. . .efusjon energy club . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18120. . .egg Whites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25102. . .everWhite . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3112. . .Gatorade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17104. . .Gebauer company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6144. . .HQ, inc. (cortemp) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64131. . .Human Kinetics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54154. . .impact Athletic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40139. . .infinity Flooring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52117. . .informed-choice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22106. . .Keiser . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8100. . .Kneebourne therapeutic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . iFc142. . .Lebert Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56143. . .Legend Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57121. . .McDavid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26119. . .Met-rx . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

116. . .MilkPeP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21103. . .Mueller sports Medicine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5153. . .Muscle Milk (cytosport) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Bc141. . .New York Barbells of elmira . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55148. . .NscA National conference . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75137. . .oPtP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49110. . .Perform Better . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13151. . .Perform Better (seminars) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79138. . .Power Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50123. . .Power systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29127. . .Pro orthopedic Devices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36128. . .ProteAM by Hausmann . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37150. . .rX24 Quadrastep system (Nolaro24) . . . . . . . . . . . . . . . . . . . . . . . 78140. . .samson equipment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53147. . .save-A-tooth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72134. . .sPri Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46109. . .stott PiLAtes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12136. . .stromgren Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48132. . .the Pressure Positive company . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44105. . .thera-Band(r)/Performance Health . . . . . . . . . . . . . . . . . . . . . . . . . 7125. . .total strength and speed . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32115. . .training & condition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19111. . .trX suspension training (Fitness Anywhere) . . . . . . . . . . . . . . . . . . 14146. . .turfcordz/NZ Mfg.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72122. . .Versaclimber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28133. . .ZAMst . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

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553. . .Balanced Body (coreAlign) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73557. . .Balanced Body (eXo chair) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73502. . .cerasport . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63532. . .cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76581. . .cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72569. . .coldtub . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71543. . .cramer (cohesive stretch tape) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71534. . .cramer (sideline emergency Kit) . . . . . . . . . . . . . . . . . . . . . . . . . . 69566. . .creative Health Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79509. . .cytosport (Muscle Milk refuel) . . . . . . . . . . . . . . . . . . . . . . . . . . . 64503. . .cytosport (Whey isolate) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63568. . .DJo (Armor FourcePoint) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76570. . .DJo (wrist braces) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71571. . .Dynatronics (solaris series) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70551. . .Dynatronics (Vforce) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71501. . .eAs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63542. . .efi sports Medicine (Functional testing Grid) . . . . . . . . . . . . . . . . . . 70540. . .efi sports Medicine (Plyorebounder) . . . . . . . . . . . . . . . . . . . . . . . 69504. . .efusjon energy club . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63505. . .egg Whites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63564. . .everWhite . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78500. . .Gatorade (G series). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63510. . .Gatorade (G series Pro) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64549. . .Gebauer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71565. . .HQ, inc. (cortemp) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79512. . .Human Kinetics (Bigger Faster stronger) . . . . . . . . . . . . . . . . . . . . 65506. . .Human Kinetics (sport Nutrition) . . . . . . . . . . . . . . . . . . . . . . . . . . 63579. . .infinity Flooring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78572. . .informed-choice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63529. . .Keiser (Air300 runner) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67525. . .Keiser (racks) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66576. . .Kneebourne therapeutic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76526. . .Lebert Fitness (Buddy system) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67530. . .Lebert Fitness (equalizer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66521. . .Legend Fitness (Partner GHD) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66513. . .Legend Fitness (Pro series Half cage) . . . . . . . . . . . . . . . . . . . . . . 65535. . .McDavid (656 Arm sleeve) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69544. . .McDavid (6575 compression Leg sleeve) . . . . . . . . . . . . . . . . . . . . 70507. . .Met-rx . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64508. . .MilkPeP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64552. . .Mueller (Kinesiology tape) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71548. . .Mueller (the one) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70

514. . .New York Barbells (c-1170 Push Pull sled) . . . . . . . . . . . . . . . . . . 65528. . .New York Barbells (Wide Base Monster rack) . . . . . . . . . . . . . . . . . 67541. . .oPtP (B.o.i.N.G.) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69554. . .oPtP (sMArtroLLer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73577. . .oPtP (stretch out strap Pilates essentials) . . . . . . . . . . . . . . . . . . 73562. . .Perform Better (foam mats) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78567. . .Perform Better (Vertical Mat rack) . . . . . . . . . . . . . . . . . . . . . . . . 79536. . .Performance Health (Biofreeze®) . . . . . . . . . . . . . . . . . . . . . . . . . . 69545. . .Performance Health (thera-Band FlexBar) . . . . . . . . . . . . . . . . . . . 70515. . .Power Lift (Performance training station) . . . . . . . . . . . . . . . . . . . 65522. . .Power Lift (Plate Loaded equipment) . . . . . . . . . . . . . . . . . . . . . . . 67520. . .Power systems (Battling ropes) . . . . . . . . . . . . . . . . . . . . . . . . . . . 66555. . .Power systems (Mind & Body Ball) . . . . . . . . . . . . . . . . . . . . . . . . . 73575. . .Power systems (strength Bands) . . . . . . . . . . . . . . . . . . . . . . . . . . . 67539. . .Pressure Positive (Backnobber ii) . . . . . . . . . . . . . . . . . . . . . . . . . . 69550. . .Pressure Positive (tiger tail) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70537. . .Pro orthopedic (610 Arizona Ankle Brace) . . . . . . . . . . . . . . . . . . . 69533. . .Pro orthopedic (knee sleeves) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76559. . .Pro-tec Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75582. . .Pro-tec Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72538. . .ProteAM (taping station A9520-346-24) . . . . . . . . . . . . . . . . . . 69546. . .ProteAM (taping station model 4061) . . . . . . . . . . . . . . . . . . . . . 71547. . .rX24 Quadrastep system (Nolaro24) . . . . . . . . . . . . . . . . . . . . . . . 70523. . .samson (Belt squat) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66560. . .samson (custom Dumbbells) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75516. . .samson (Power thrust) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65563. . .save-A-tooth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78524. . .sPri Products (Agility Ladder) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66517. . .sPri Products (speed Parachute) . . . . . . . . . . . . . . . . . . . . . . . . . . 65556. . .stott PiLAtes (Athletic conditioning DVD) . . . . . . . . . . . . . . . . 73558. . .stott PiLAtes (split-Pedal stability chair) . . . . . . . . . . . . . . . . 73573. . .stromgren (190/190sP knee protectors) . . . . . . . . . . . . . . . . . . . . . 76574. . .stromgren (Nano Flex compression support) . . . . . . . . . . . . . . . . . . 71527. . .total strength and speed (econo Log) . . . . . . . . . . . . . . . . . . . . . . . 67518. . .total strength and speed (Prowler 2) . . . . . . . . . . . . . . . . . . . . . . . 65511. . .trX suspension training (Fitness Anywhere) . . . . . . . . . . . . . . . . . . 65519. . .turfcordz/NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66531. . .Versaclimber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67578. . .ZAMst . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76580. . .ZAMst . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72


CEU QUIZ AnswEr Form

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 below that represents your selection of the best answer for each ques-tion. Complete the form at the bottom of this page, 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 receive 2.0 BOC Athletic Training and 0.2 NSCA (two hours) CEU’s, and will be notified of their earned credit by mail within 30 days. Questions? Problems? E-mail: [email protected].

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Web Exclusives

Validation for ReconstructionRecent 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.

Next Stop: Web SiteOur editorial continues on www.Training-Conditioning.comHere’s a sampling of what’s posted right now:

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.

AP

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tos/

Dav

id J

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illip

Bare EssentialsRunning barefoot is like a form of time travel. It takes people back to how they ran as children, before heavily padded run-ning shoes corrupted their form. Whether inspired by new research or the practices of a secluded Mexican tribe, more runners are going barefoot or employing minimal footwear. T&C details the benefits of this new, and old, approach to running.

Creating Value in Your WorkplaceIn 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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“The Solaris 709 has been extremely helpful and beneficial to me.... My wrist injury several months ago healed perfectly and much faster than expected.For years, I have had problems with the muscles in my forearms and after several treatments with the Solaris device the pain is gone.... I highly recommend the Solaris 709.... I am healthy and enjoying life to the fullest.”

Bernhard Langer Two-Time Masters Champion

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WINNING TASTE.CHAMPIONSHIP RESULTS.

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