Strength Training

Patellar Tendonitis

Patellar Tendonitis Jumper’s Knee Patellar tendonitis is inflammation of the patellar tendon. This is the tendon that attaches the knee cap to the shin bone, and is critical in straightening the leg and slowing the knee down during bending or squatting. Patellar tendonitis can range from a slight inflammation and microscopic tearing of the tendon to a complete rupture of the tendon. Tendonitis can develop after a sudden increase in either the amount or intensity of activity, or after a direct blow to the knee or patellar tendon. This is a common injury among athletes who participate in sports that require repeated jumping, kicking, sprinting and quick cuts.  Patellar tendonitis is also common in individuals with weak quadriceps, tight hamstrings and or flat feet. For most individuals, the first sign of patellar tendonitis will be pain in the front of the knee. Tenderness can occur just below the knee cap. If this does happen, the athlete should stop all activities that may be the cause of the symptoms. To help reduce any pain or discomfort, ice and anti-inflammatory medications may be very helpful in the initial phase of treatment. If symptoms are severe, a knee immobilizer may be recommended by your physician. Once the symptoms have improved, the athlete should begin exercises to improve range of motion and flexibility of the quadriceps and hamstrings. Once flexibility and range of motion have started to improve, strength and conditioning exercises should be added to the rehab program. The athlete should be able to complete all exercises without pain, before they are allowed to participate in their sport again.

What Colleges Coaches Are Looking For In Female Athletes…

I reached out to a few of my colleagues who are strength and conditioning coaches at major college programs around the country. I asked them, what is it that they look for when recruiting female athletes entering their programs. Majority of the coaches said it’s not about how much weight these young ladies can lift, pull, or carry. They’re more concerned about them being fit, mobile, and to have a solid level of conditioning. Of course, if she has participated in a strength and conditioning program prior to entering college, her chances of being able to participate sooner and compete on that level will be increased. As far strength training is concerned coaches would like to see their athletes be able to perform some of the basic strength movements such as, front/back squats, dead lifts, bench presses, and pullups. Being able to do these movements and doing them with good form and as well as going through a full range of motion is very important. Once an athlete is capable of performing these movements correctly, then and only then will weight be added to the movement. Some of the coaches have also expressed concern about the athletes having some level of base conditioning. Prior to entering college, they should have participated in some type of speed, change of direction and plyometric program. The last thing any athlete wants to do is to show up for training camp and not be in shape.

Baseball & Softball Strength & Conditioning Program

Unique Personal Training 12 Week Baseball & Softball Strength & Conditioning Program All training sessions will take place at Unique Personal Training in Wilmington, Delaware All sessions are one-hour long Individual sessions are $60.00 Small Group rate available groups of 2-6 athletes $40.00 per person, per session Each individual will individual will receive an initial Assessment and Evaluation The evaluation will consist of a functional movement screen to assess muscle imbalances and inefficient movement patterns. Assessing movement patterns in athletes is the best way to enhance performance development. This assessment will allow me to observe and prepare proper programing for each individual athlete. The athlete will also be tested in the squat, bench, deadlift and pullups. The results of these lifts along with the movement screen will allow me to: Develop a program that will address all of the athletes’ strength and conditioning needs Build a baseline level of total strength to create a foundation for future athletic development Program Focus will be on: Good form and technique for all lifts and movements Core and hip stability to increase muscular power output, which will result in an increase in bat speed Improved scapular development and strengthening to increase throwing velocity   Unique Personal Training 3300 Concord Pike-Suite #7 Wilmington, DE 19803 (302) 494-9261

The Posterior Chain

The posterior chain is so important, because it plays a vital role in not only jumping, but most athletic activities. Many athletes are under developed in the posterior chain. This is usually a side effect of the over emphasis on bodybuilding type training methods, that focus on looks and not enough on athletic training that helps to improve performance. The posterior chain is simply the backside of your body and its primary muscles include the lower back, gluteus maximus, hamstrings and calves. This area is often neglected and or untrained. When the glutes become inhibited the posterior chain will not function properly. The lower back and hamstrings then have to take on the work of the glutes, and along with these muscles being overworked the IT Band and the Piriformis also take on an additional load, leading to a variety of issues that can cause problems for the lower back, hips, knees, ankles and feet. The muscles of the posterior chain are important to jumping for several reasons. The first is that due to their size, they generally have the ability to generate a lot of power for you to jump. The second reason that they are so important is that the glutes have one of the highest ratios of fast twitch muscle fibers in the whole body. In terms of the actual jumping motion itself, the posterior chain acts as follows. As you bend your knees and descend down into the eccentric phase, the hamstrings contract. The stronger that your hamstrings are, the more force you will generate when you drop down. The quicker you can drop down, the higher you will be able to jump. On the upward phase of the jump, your leg muscles along with the muscles of your lower back work together to produce powerful contractions that extend the hips, knees and calves( this is also known as triple extension) and propels your body upward. The more power that these muscle produce, the more explosive your triple extension will be, which will allow you to have a higher vertical jump. A few good exercises to […]

Shoulder Injuries In The Throwing Athlete

Shoulder Injuries In The Throwing Athlete  Overhead throwing places a high level of stress on the shoulder. In throwing athletes these stresses are repeated many times and can lead to numerous overuse injuries. Although throwing injuries are a common occurrence  in baseball pitchers, they can occur in any athlete who participates in sports that require a repetitive overhead motion such as; tennis, volleyball and some track and field throwing events. When an athlete throws repeatedly at a high rate of speed, there is a large amount of stress that is placed on the muscles, ligaments, and tendons that hold the shoulder in place.    In the case of pitchers who perform the cocking motion that prepares the shoulder for the throw and the follow through motion which helps to decelerate the arm after the ball is released, after performing these actions hundreds of times during the course of a season, the muscles, tendons, and ligaments of the shoulder joint can become weakened. Once the muscles and ligaments of the shoulder joint have weakened, the risk of injury to the rotator cuff and labrum increases.  Shoulder Injuries That Could Occur:  ·     Bicep tendonitis: An inflammation or irritation of the upper bicep tendon  ·     Rotator cuff tendonitis or tear: The rotator cuff becomes inflamed. Pain that occurs from the front of the shoulder to the side of the arm.  ·     Internal Impingement: Can be caused by some looseness in the front of the joint and tightness in the back of the joint. This can result in a partial tearing of the rotator cuff tendon.   ·     Instability: Shoulder instability occurs when the head of the humerus slips out of the socket. Instability occurs gradually over a period of time from the repetitive throwing motion that stretches the muscles and ligaments and creates a looseness of the joint.   Treatment May Include:   ·     Reduction in activity  ·     Ice the problem area  ·     Physical therapy  ·     Change of technique and or position  ·     Cortisone shots    In recent years there has been a lot of focus placed on shoulder injuries of the throwing athlete. […]

ACL Injuries in Female Athletes

Knee valgus occurs when you have hip abduction along with hip internal rotation. It can be observed when an individual is in the squat or landing position when jumping and the knee caves inward. Knee valgus can lead to knee pain, ACL tears and iliotibial band tears. IBS is an overuse injury that can cause pain on the outer part of the knee and thigh when running.

There is No Substitute for Hard Work