how to be a successful athlete stretching and strengthening

HOW TO BE A SUCCESSFUL ATHLETE

STRETCHING AND STRENGTHENING

Katie Veatch, Megan Hedgebeth, Brooke Norbeck, Laura Nieberding, Derrick Cannon

STRETCHING

Benefits of Stretching Improves flexibility

Decreases risk of injuryHelp move better during sport

Stretching Guidelines Warm-up before stretching Perform each stretch for total of 1

minute

Dynamic Stretching Purpose:

Reduces muscle stiffness ○ Decreases chance for muscle tear

Guidelines:Can be used as part of warm-up

When to do it:Best when performed prior to competition

Static Stretching Purpose:

Improves flexibility

Guidelines:Apply and release stretch graduallyStretch to just before point of discomfort

When to do it:Best when used regularly to maintain flexibility

Stretching Activity Group 1: Dynamic Stretching Group 2: Static Stretching

Hamstring Stretch

Glute Stretch

Hip Flexor Stretch

Calf Stretch

Chest Stretch

Neck Stretch

Shoulder Stretch

RESISTANCE EXERCISE

Strength Training “Build muscle” Increase strength through the use of free

weights, machines, or own body weight Gradually increase resistance

Muscle Endurance Training “Tone” Ability to hold a position for a long time

or repeatedly use a muscle Increase the length of time a position is

held or number of repetitions performed Use free weights, machines, or body

weight

Benefits of Resistance Exercise Increase muscle strength and endurance Protect against sports-related injuries Improve performance in any sport Prevent sport-specific muscle imbalances (by

strengthening ALL major muscle groups) Improve balance Strengthens bones Maintain healthy weight Improve confidence

Tips To improve Muscle

Strength: Larger weightLow number of repetitions

(6-12)2-3 setsIncrease resistance when

3 sets of 10-12 repetitions no longer causes fatigue

To improve Muscle Endurance: Smaller weightHigh number of repetitions4-5 setsIncrease repetitions

before increasing weight

Tips Use correct form! Avoid substitution Avoid overtraining

Train muscles every other day or up to 5 days/ week

Fitness Competition Group 1: Push up competition Group 2: Broad Jump competition Group 3: Sit up competition

Presidential Fitness Test Normal Values

Year Best Name Notes2000 10' 11" Keaton, Curtis  2001 11' 2" James, Cedric    11' 2" Chambers, Chris    11' 2" Carter, Jonathan  2002 10' 10" Bierria, Terreal    10' 10" Caldwell, Reche  2003 11' 5" Fargas, Justin Southern Cal2004 10' 11" Hackett, D.J.  2005 11' 5" Starks, Scott  2006 11' 1" Blackmon, Will    11' 1" Hawk, A.    11' 1" Watkins, Pat  2007 11' 0" Daren Stone  2008 11' 4" Simpson, Jerome  2009 11' 3"  Washington, Donald   2010 11' 0" Cook, Chris  2011 11' 3" J. Jones  

best ever 11' 5" Justin Fargas and Scott Starks from 2003 and 2005

Broad Jump Test NFL Combine Results

AT HOME WORKOUT

Jump Sequence1. Lunge jump 3. Squat jump

2. Tuck jump

Push-ups

Diamond Push-Up

Traditional Push-Up

Modified Push-Up

Spiderman Push-Up

Abdominal Sequence

1. Bicycle Crunches

2. Reverse Crunches4. Side plank

3. Plank

Lunges

Biceps Curls

Standing Row

3-Way Raise

1 32

Athletic Future - College Recruitment KNOW THE RULES! Make sure you are eligible!http://www.ncaa.org/wps/wcm/connect/public/ncaa/eligibility/index.html Contact schools you are interested in

don’t wait for them to come to you

QUESTIONS???

References Physical Activity Guidelines for Americans.

Chapter 3: Active children and adolescents [Web page]. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/chapter3.aspx. Accessed January 28.

Kisner K, Colby LA. Resistance exercise for impaired muscle performance. In: Therpaeutic Exercise. 5th ed. Jaypee Brothers Medical Publishers Ltd; 147-164.