Summer Training 2013

Summer Sports Performance Training

Training Begins June 3rd

Starting this June, LMH Therapy Services will be offering youth athletes Sports Performance Training.  Participants can choose to join a group or train as an individual to enhance speed, strength, quickness and jumping skills.  Training available for third graders through college athletes.

Class sizes are limited and enrollment is now open.  To register in a summer training program, call LMH Therapy Services (785) 505-2719.

Speed & Jump Training        

High School & College Athletes

This 1-hour program is designed for high school and college athletes of all sports. The workout is spent on developing improved movement skills and includes: stretching, activation, active warm up, linear and lateral speed development, quickness, plyometrics (jumping), and core strengthening. Athletes may also further enhance results by enrolling in strength and conditioning training.

Monday/Wednesday 4:30-5:30 pm

OR

Tuesday/Thursday 1:15-2:15 pm

June 3-August 9: Summer Special $15/class

**minimum 12 classes purchased to receive this rate**

Strength & Conditioning Training

High School & College Athletes

This 1-hour program is designed for high school and college athletes of all sports to maximize gains in strength during the summer training season. The workout is dedicated to explosive power using the Olympic lifts, increasing overall body strength and various forms of conditioning to prepare for fall sport season. Sessions supervised by a Certified Strength and Conditioning Specialist.  Athletes may also further enhance results by enrolling in speed and jump training.

Monday/Wednesday/Friday 1:15-2:15 pm

OR

Tuesday/Thursday 4:30-5:30 pm

June 3-August 9 Summer Speical $15/class

**minimum 12 classes purchased to receive this rate**

Strength & Speed Training

Middle School Athletes

This 1-hour program is designed for 6-9^th grade athletes of all sports who are motivated to improve strength, speed, quickness and reduce the occurrence of injury. The program focuses on movement (speed/agility/explosive power), jump training and improving upper, lower and core strength.  This workout does not include conditioning.

Session A: June 3-July 3  *Register by May 31^st*

Session B: July 8-August 7 *Register by July 3^rd*

Monday/Wednesday 12:15-1:15 pm

OR

Tuesday/Thursday 5:30-6:30 pm

Summer Special: Total $149 per Session!

Learning to Train FUNdamentals

3^rd-6^th Grade Athletes

This 1-hour program is designed for 3^rd-6^th grade children to learn and develop proper movement mechanics in a fun and positive environment. Each session will focus on developing speed, quickness, agility, coordination, balance, footwork, relative body strength, and flexibility within a small group setting. 

Session A: June 3-July 3  *Register by May 31^st*

Session B: July 8-August 7 *Register by July 3^rd*

Monday/Wednesday 5:30-6:30 pm

OR

Tuesday/Thursday 12:15-1:15 pm

Summer Special: Total $149 per Session!

SPORTS PERFORMANCE TRAINING Spring 2013

SPEED, AGILITY, STRENGTH TRAINING

AFFORDABLE TRAINING AGES 8+

MEDICALLY SUPERVISED BY EXPERTS 

YOUTH DEVELOPMENT:

LEARNING TO TRAIN

Young athletes receive education and coaching in a fun and positive environment to develop a solid foundation of functional movements essential for athletic development.  Each session will focus on developing speed, quickness, agility, coordination, balance, footwork, relative body strength, and flexibility within a small group.  Athletes learn the proper traits of training to establish a foundation.

Open to all 3rd, 4th, 5th, 6th Grade Athletes

Monday and Wednesday: 5:30 to 6:15 pm

April 1st-May 8 : 12 Sessions for $175

                                                                                                                                    

SPECIFIC PERFORMANCE: SPEED & AGILITY

Athletes who desire to gain first step quickness, maximize acceleration and enhance lateral speed will benefit from specific training of sprint and acceleration mechanics.  Each session will challenge your body to move faster through dynamic warm-up, plyometric training, linear/lateral speed drills and appropriate strength training to meet your goals that you will feel on the field 

Open to all 6th, 7th & 8th Grade, High School Ages

Tuesday and Thursdays: 7 to 7 pm

April 2- May 16: 14 Sessions for $225  

                                                                                                                                     

PREMIER PERFORCE: TRAINING TO COMPETE

Competitive high school athlete receive coaching instruction for 90 minutes.  Athletes train with appropriate conditioning principles to gain speed, strength  agility, core stability, flexibility and energy system development. 

Each session begins with soft tissue work, movement preparation, neural activation and dynamic warm-up to prepare the body for plyometric and lateral/linear speed development.  Athletes spend 45 minutes developing functional strength, explosive power and core strength specific to their sport.  Energy system development (ESD) and flexibility training improves the body's capacity to respond to sport demands.

Each athlete receives an initial physical performance assessment by a sports physical therapist to determine performance goals for the athlete to compete at the highest level in their sport.

Monday, Wednesday, Thursday: 4 to 5:30 pm 12 sessions/monthly fee of $215

                                                                                                                                      

To register for a training program:

Call: 785-505-2719

OR

Email: adam.rolf@LMH.org

Core strengthening with foam roller

by Becky McClure (MPT) and Nami Stone (MPT)

Although recent studies on the benefits of core strengthening to an athlete’s performance have produced few findings, there is a direct link to improved balance, stability, and overall decreased incidence in low back in all populations. A study by Indiana State University in 2007 was unable to show any “significant” improvement in sports performance by healthy athletes who underwent specific core strengthening. However, it can be argued that the benefits to athletes with ongoing back pain can be significant. In order to have an effective core program, it is important for the individual to understand how to control the pelvis in a neutral, anterior, and posterior position.

Please see the following video as we explain and demonstrate how to achieve neutral spine, posterior pelvic tilt, and anterior pelvic tilt using a foam roller:

Once these three positions are understood, it is easier to add leg and arm movements while holding the spine in a neutral or posterior position. Examples of these progressive movements would be alternating arm lifts, alternating straight leg lifts, or alternating leg marches while maintaining neutral or posterior pelvic position.

The below video is a more advance exercise that demonstrates how to hold neutral spine while moving the arms and legs in what is called the “dead bug” exercise:

If you are interested in purchasing a foam roller, search for "foam rollers" at amazon.com. The 6” x 36” foam rollers by Exertools and Isokinetics are around $10 a piece. Gary Gribbles in downtown Lawrence has also been known to carry the 6” x 36” foam rollers.

In our next blog, we plan to demonstrate upper extremity, lower extremity, and trunk stretches as well as spine mobilization techniques utilizing the foam roller.