Fall Sports Performance Group Sessions

     

Starting September 17th, LMH Therapy Services will be offering Sports Performance training to athletes to help prepare for the upcoming winter and spring sport season.  Participants can choose to join a group or train as an individual to enhance speed, strength, agility, conditioning and jumping skills. The fall training session will be available for athletes age 10-18 and will train in the newly updated 3^rd floor suite in the LMH 4^thStreet Health Plaza building.

The primary goal is for athletes to develop their athletic skills by training with modern strength and conditioning principles for their age. Performance Coaches utilize drills and equipment to train athletes on a padded turf surface. Athletes are trained by qualified performance coaches that are Certified Strength and Conditioning Specialists (CSCS) recognized by the National Strength and Conditioning Association. 

The training program is the foundation to an athlete's entire game. A solid strength and conditioning base provides the ability to take skills to a higher level and reduce injuries. Train with professionals that will push you to reach your potential by becoming more explosive and coordinated. Train at LMH and feel the difference in our approach to training you to be a better player in your sport, not a better "weight lifter."

Fall session registration opens September 4th. Please call LMH Therapy Services at 785.505.5975 or email adam.rolf@lmh.org to enroll or request more information.

Fall session begins September 17th and ends November 15th

High School (Ages 14-18)
Strength, Speed and Agility Training Group
4-5:30 pm Monday, Wednesday, Thursday
$18 per class

Speed and Agility Training Group

5:30-6:30 pm Tuesday & Thursday

$15 per class

Middle School (Ages 12,13,14)

Speed and Agility Training Group

5:30-6:30 pm Monday & Wednesday

$15 per class

Youth Development (Ages 10,11)
Learning to Train Group

6:30-7:20 pm Tuesday & Thursday

$12 per class

                                          

Proper Hydration is Crucial 
for Good Performance

Have you ever been on a long run or bike ride and all of a sudden start feeling a “little off” maybe lightheaded, dizzy or fatigued???  You could be dehydrated.

Proper hydration is crucial for performing at your best.  Approximately 60% of body weight is water, that is if you weigh 150#, 90# is water weight.  If you lose 3% or more of your body weight, that is 4.8# or more for a person weighing 150#, you are dehydrated and performance will decline.    

A quick way to assess if you are properly hydrated is to check the color of your urine.  If it is light yellow, the color of lemonade or straw, you are adequately hydrated.  If it is dark yellow the color of tea you are under hydrated and if it is clear in color you are over hydrated.

Daily hydration need (not including activity) is 0.5 -0.6 times body weight.  A person weighing 150# should consume 75 – 90 oz. of fluid per day or 9 to 11 cups.  All beverages including water, sports drink, milk, juice or watermelon which is 92% water can be counted as part of your fluid intake.  Use drinks that contain caffeine, like coffee and tea, with caution and sparingly as they can act as a diuretic.  Alcohol acts as a dehydrator.  If you drink a beer, drink a glass of water with it.

If you are an athlete or exercise regularly your fluid intake needs to increase.  Most athletes will be adequately hydrated with 80-100 oz. of fluid per day.  An exception where more fluid is needed would be heavier athletes, athletes competing at a high VO2 max percentage and/ or those exercising in severe environmental conditions.

As a general rule of thumb, keep fluid intake at 16 to 24 oz. of fluid per hour, yes…2-3 cups. Most people should not exceed more than 28 oz. of fluid per hour.  It takes time for your body tissues to absorb water.  Don’t just sit down and drink a gallon of water.  You will be better off drinking 4-6 oz every 15 minutes than drinking all at once. In most circumstances, one water bottle per hour will give you the right amount of fluid.

Now just a few more helpful hints:

1.   Train to get fit in the heat.  Heat acclimation and being in shape can reduce fluid and electrolyte loss by up to 50%.  On those first few hot days to help you acclimate cut your workout short, drink extra fluid, use an electrolyte supplement or eat a banana. 

2.   Wear the lightest evaporation-friendly clothing you can afford.  Cotton is not on the list.

3.   Use cold fluids.  Your body absorbs them better than warm fluids.

4.   During the hottest weather conditions, sponge off with cold water and give yourself a short, periodic rest break from race pace.  This will provide heat relief.

5.   Know the symptoms of dehydration.  STOP immediately if you feel lightheaded, dizzy or get the dry chills.  No race or training is worth compromising your health.

July 2012

Submitted by Becky McClure, PT, MOMT

Sports Physical Therapist at LMH South Rehabilitation

           

The Dynamic Warm-Up

Many of us breeze through a warm up (if we complete one at all).  Instead of properly preparing our body for the task at hand, we simply walk out the door and run.  However in order to prevent injury and improve performance, our body needs proper time to warm-up and prepare.  What does a proper warm-up consist of?  A light jog for 5-10 min followed by a series of dynamic exercises.

Why a dynamic warm up?

Dynamic exercises prepare your body for the activity ahead.  Dynamic exercises elevate your heart rate, increase blood flow, prepare your muscles and joints, and engage your nervous system.  Furthermore, dynamic warm-up exercises incorporate multiple large muscle groups in one exercise leading to overall improved warm-up with fewer exercises.  All of these reasons lead to better performance and fewer injuries.

Start with 5-10 min of light jogging and follow these simple 6 exercises to properly prepare for competition.  Complete each exercise for 25-50 feet.

Heel Pulls

 

•       PROCEDURE: Start in standing position with back straight. As you step forward with right leg, bend left leg, grab toes with right hand, and pull foot towards body. Contract right glute and lift up on right toes. Return to starting position and repeat on other side.

•       COACHING KEY: Keep your chest up. Contract the glute of the leg you are standing on.

•       YOU SHOULD FEEL: A stretch in the glute and quadriceps.

Knee Hug

 

•       PROCEDURE: Start in standing position with back straight. As you step forward with right leg, grasp below the knee of the left leg and pull knee toward chest. Contract your right glute and lift up on right toes. Return to starting position and repeat on other side.

•       COACHING KEY: Keep your chest up. Contract the glute of the leg you are standing on.

•       YOU SHOULD FEEL: A stretch in the glute and the hamstring of your front leg and in the hip flexor of your back leg.

Straight Leg March

 

•       PROCEDURE: Stand straight with arms extended in front of you at shoulder height. Step forward with left leg and flex right hip, bringing right leg up with toes pointed towards fingers. Lower right leg in front of you and repeat with left leg.

•       COACHING KEY: Keep back straight and engage abs for balance. Keep both legs straight.

•       YOU SHOULD FEEL: A stretch in the hamstring.

•       Straight Leg Skip: Add more action to exercise by skipping while leg is raised.

                                              High Knee Walk

•       PROCEDURE: While walking forward, lift one leg up so knee and ankle are parallel to the floor. Grasp leg with hands and gently pull ankle up for a stretch.

•       COACHING KEY: Keep back straight and engage abs for balance.

•       YOU SHOULD FEEL: A stretch in the piriformis and glute.

Sumo Squats

 

•       PROCEDURE: Start with feet shoulder width apart. Take a step out to the left side and lower into a squat with arms extended in front of you. Return to standing while stepping in with right foot, so feet are back to shoulder width. Take another step to the left side and repeat.

•       COACHING KEY: Keep back straight and knees behind toes. Push through your heels.

•       YOU SHOULD FEEL: Activation of the hips and legs.

Forward Lunge with Twist

•       PROCEDURE: Start with feet under hips placing hands on hips or behind head. Take a large step forward with right leg and lower left knee straight down, almost touching the floor. Keeping hips facing forward, twist torso to the right. Hold for a stretch. Return facing forward and raise left knee up. Repeat with a large step forward with the left leg.

•       COACHING KEY: Knees should be in line with toes facing straight ahead.

•       YOU SHOULD FEEL: A stretch in the hip flexors, glutes, and lateral torso. Activation of the long adductors.

Composed by

Adam Rolf and Julia Noonan

Physical Therapists at Lawrence Memorial Hospital