Introducing Summer Speed and Agility Training at LMH

Starting this June, LMH Therapy Services will be offering youth athletes Sports Performance services.  Participants can choose to join a group or train as an individual to enhance speed, agility and plyometric skills.  This initial summer performance training session will be available for athletes age 12-18 and will kick-off training in the newly updated 3^rd floor suite in the LMH 4^th Street Health Plaza building. 

Athletes will train with suspension trainers, resistance bands, weighted sleds, training ropes and medicine balls on a 15’ x 60’ padded field turf surface. Athletes are trained by qualified performance coaches that are Certified Strength and Conditioning Specialists.

The summer session will feature small group sessions of athletes of similar age working with the performance coach on acceleration, cutting and jumping.  High school athletes typically lift weights and run in the summer, but forget to spend specific time training speed, agility, and plyometric skills to enhance performance next season.  Each challenging speed and agility session at LMH will compliment these programs without overworking the athlete.

Exclusively at LMH, each athlete is individually assessed by a Sports Physical Therapist. The athlete receives a comprehensive screening and analysis of posture, muscle imbalances, flexibility, balance and injury prone areas.  Training goals and advice regarding injury prevention will be provided to the athlete as part of the assessment.

Speed and Agility Training groups are forming now and class sizes are limited.  To register in the summer training program, call LMH Therapy Services (785) 505-2712. Individual and Team Training sessions are available as well.

Training Schedule: June 11-August 3rd 2012

SPEED & AGILITY  TRAINING (Ages 12, 13, 14)

Acceleration/Quickness/Coordination

Group Sessions ……………………………………...$315 per person

16 sessions: 8 weeks, 2x/week, 50 minute sessions

Includes Individual Assessment ($75 value)

Males & Females: Monday and Wednesday—3:00 pm

                                                     Or

                                Tuesday and Thursday—4:00 pm

SPEED & AGILITY TRAINING (Ages 15,16,17,18)

Acceleration/Reaction/Jump Training/Coordination

Group Sessions ………………………………….....$365 per person

Includes Individual Assessment ($75 value)

16 Sessions: 8 weeks, 2x/week, 60 minute sessions

Males:      Monday and Wednesday—11:30 am  or   Tuesday and Thursday—2:00 pm

Females:  Monday and Wednesday—2:00 pm  or Tuesday and Thursday—11:30 am

Part II:Eliminate Running Injuries -> Hip Strengthening Exercise Progression

Hip strengthening exercises as discussed in the "Part 1: Eliminate Running Injuries" post can be progressed. Check out the exercises below and perform 2-3 sets of 10 repetitions twice a week to keep you off the training table and on the running path.

Forwad Lunge

•        

           PROCEDURE Stand with feet together and take a large step forward with one foot.  Lower opposite knee towards the floor while keeping trunk upright.  Use front foot to push back to standing position.

•         COACHING KEY: Activate your core to keep body straight and be careful your front knee does not pass your toes.  Keep hips level—do not let your back hip drop.

       Lateral (Side) Lunge

       PROCEDURE: Standing with feet together, take a large step sideways with one foot.  Bend knee and drop buttocks backwards while keeping opposite knee straight.  Use front foot to push back to starting position.

·         

·         COACHING KEY: Be sure your bent knee does not advance forward over your toes and your feet remain pointing forward.  Keep hips level—do not let your back hip drop.

Forward Step Up 

PROCEDURE: Using a 4-8 inch step, place foot on step and raise body while focusing on pushing knee as straight as possible. Simultaneously pull the opposite leg up in front of you with knee bent. Try to raise thigh over 90 degrees and stabilize for 3-4 seconds. Keeping bottom leg secured on step, reach back with raised leg to touch the ground behind the step with toes. Quickly return to raised leg position.

COACHING KEY: Focus on keeping planted leg straight. Engage abdominals and explode up onto step after touching toes to ground.  Keep hips level when stabilizing on top step—don’t let your hips drop!

Forward and Side Touchdowns

•       PROCEDURE: Standing with one foot on a step, lower the heel of the other leg until it just touches the floor. (Do NOT shift your weight onto this leg). Push through leg on the step to return to a standing position.

•       Start with 4” step and progress up to 6-8”.  If you don’t have a 4” step, put a book on the floor to decrease the step height or only lower leg as far as you can without your hip dropping

•       COACHING KEY: Focus on keeping your waistline level (do not let your hip drop) by pushing back your buttocks and engaging your hip stabilizers.  Be sure your knee does not extend over your toes.

Have more questions regarding these exercises or need help getting back to your running program?  Contact a sports physical therapists at one of our LMH locations:

Hospital (785) 505-2712

South (785) 505-3780

Eudora (785) 542-3344

Julia Noonan, DPT

Sports Physical Therapist

LMH Therapy Services

Bike for P.L.A.Y

May is national bike month. The days are getting longer, and it is the time of the year when people spend more time outside. Recreational and commuter bikers alike start to increase mileage enjoying the fresh air filling their lungs and the sun shining on their face. It is also when riders tend to ride too much too soon. Most cycling injuries are due to overuse, rather than traumatic.

                It is no fun to be sidelined by an injury especially when it can be prevented. Here are a few tips to avoid injury and make the bike ride more comfortable and enjoyable. Think about biking as a form of play. Play it safe! Play is where…

                “P” stands for POSITIONING, tip #1

                “L” stands for LEG strength, tip #2

                “A” stands for ARM strength and core, tip #3

                “Y” stands for YOU, tip #4

                Tip #1: Positioning. Think of the bike as a fine piece of clothing. The clothing should fit perfectly so it is comfortable. This goes for the bike as well! If the bike fit is off it makes pedaling unnatural and inefficient. You can adjust your own bike or take it to a trained professional. To find someone who can help you with fit, ask the staff at a bike shop for reference. Many experts disagree about adjustment rules, so you don’t have to be wedded to the fit. Feel free to experiment to customize your bike to the perfect fit. A good fit should not cause any knee, back, neck or shoulder pain.

                Tip#2: Legs. The distance from your saddle to pedal will depend on your leg length. If the seat is too high, your bottom will shift side to side and may end up with the back of your knee hurting. If your seat is too low, you will lose a lot of power, not to mention the risk of causing pain over the front of your knee. The saddle should be set so there is a slight amount of knee bend at the bottom of each pedal stroke. Stand occasionally to stretch and also develop a consistent ride schedule to decrease soreness.

                Tip#3: Arms. While your legs have to deal with fatigue due to producing the power to pedal, your arms and core have to stabilize the bike, and provide a base for the legs to work from. Keep your arms and grip relaxed, not tense, to avoid arm fatigue and absorb road shock. Keep your elbows slightly bent. Avoid hunching your shoulders up to your ears. Occasionally you may need to loosen the upper body by placing one hand behind your back for short periods of time. If your neck gets tired, try getting a light weight helmet and tilt your head side to side. This will also reduce arm and shoulder soreness.

                Tip #4: YOU. Ultimately only you can determine what feels most comfortable! So go outside and P.L.A.Y.!!

 Authored by Becky McClure, Sports Physical Therapist at LMH South Therapy Services