presented by mentor coach garn. the basics rolling out - foam roller, pvc, etc… stretching - band,...
TRANSCRIPT
INJURY PREVENTIONPresented by mentor Coach Garn
The Basics
Rolling Out- Foam roller, PVC, etc…
Stretching- Band, static (post exercise)- NO BALLISTIC
- Compression!
Ice
Hydration
Temperature Regulation Dehydration of 1-2% body weight can impair
performance, >3% further impairs functionHydrate before performance400-800ml (~2-4 cups)Within 3 hours prior to exerciseDURING exercise – 150-300ml (~3/4 – 11/4 cups)POST EXERCISE – 150% of weight loss* 1lb of weight lost = 24 fluid ounces
Hydration Cont…
Consequences- Heat Stroke- Heat Exhaustion
- Sports Drinks
Dieting
ANTI-INFLAMMATORIES- Supplements- DMSO
Refueling during and post runs
Warm-up
Needs to be sufficient
Time sensitive
Drills
Strength and Conditioning
Core
Arm movement
Supplemented to normal training WILL lead to results!
Overtraining… DON’T
Know YOUR limits
Cross training
**Communicate with your Coach**