It is so important that basic nutritional guidelines for young athletes are followed. Besides performance improvements, a healthy diet may lower the risk of injury, reduce recovery time between games and training sessions, make athletes feel better (physically as well as mentally), and most importantly create a lifetime of healthy eating habits.
Sport nutrition focuses on providing the athlete with enough of the right kind of energy in order for the athlete to handle the demands of their active bodies. A good meal at least an hour or two prior to practice or competition is critical. In addition, adolescent athletes need to understand that they need to consume enough food to not only handle their physical activity, but to handle the demands of their bodies going through growth development at this time.
Placing nonperishable items such as pretzels or sports bars in their book bags or practice gear bags is one way to make sure energy demands are met with a healthy choice. Extra calories, found in fruits or sports drinks, are also an option.
Here are some other guidelines:
•Fruits, vegetables, whole grains (carbohydrates) that are easily digestible
•Avoid foods that are high in simple sugars and saturated fats, i.e., junk food
•Include foods that are good sources of calcium and iron (during growth, athletes are susceptible to deficiencies)
•Stress the importance of hydration with water or diluted fruit juice (sports drink can be used as well)
In addition, it is equally important that youth athletes refuel after activity. Nutritious meals help speed up the recovery process and replace nutrients that have been lost.
In Health,
Len
Thursday, February 3, 2011
Monday, January 24, 2011
Physiology of Plyometrics
The definition of plyometrics is any exercise involving repeated rapid stretching and contracting of muscles (as by jumping, medicine ball throwing, and rebounding) to increase muscle power.
Regardless of the plyometric exercise chosen, it will involve three phases.
1.The first phase is the pre-stretch or eccentric muscle action. Here, elastic energy is generated and stored.
2.The second phase is the time between the end of the pre-stretch and the start of the concentric muscle action. This brief transition period from stretching to contracting is known as the amortization phase. The shorter this phase is, the more powerful the subsequent muscle contraction will be.
3.The third and final phase is the actual muscle contraction.
This sequence of three phases is called the stretch-shortening cycle.
Muscles can be compared to rubber bands to an extent. A cycle stretched rubber band will go farther than a non-stretched rubber band. To better understand the effect of the stretch-shortening cycle, perform two vertical jumps. During the first vertical jump bend the knees and hips (eccentric muscle action or pre-stretch) and hold the semi-squat position for 3-5 seconds before jumping up vertically (concentric contraction) as high as possible. The 3-5 second delay increases the amortization phase.
During the second jump, bend the knees and hips to the same degree but immediately jump up without a delay. This keeps the amortization phase to a minimum and makes best use of the stored elastic energy. This will produce a jump that is higher.
Plyometric training programs are effective. However, they are best determined by a qualified sports trainer who not only understands the physiology, but can match it to an athlete’s current level of development and fitness.
In Health,
Len
Regardless of the plyometric exercise chosen, it will involve three phases.
1.The first phase is the pre-stretch or eccentric muscle action. Here, elastic energy is generated and stored.
2.The second phase is the time between the end of the pre-stretch and the start of the concentric muscle action. This brief transition period from stretching to contracting is known as the amortization phase. The shorter this phase is, the more powerful the subsequent muscle contraction will be.
3.The third and final phase is the actual muscle contraction.
This sequence of three phases is called the stretch-shortening cycle.
Muscles can be compared to rubber bands to an extent. A cycle stretched rubber band will go farther than a non-stretched rubber band. To better understand the effect of the stretch-shortening cycle, perform two vertical jumps. During the first vertical jump bend the knees and hips (eccentric muscle action or pre-stretch) and hold the semi-squat position for 3-5 seconds before jumping up vertically (concentric contraction) as high as possible. The 3-5 second delay increases the amortization phase.
During the second jump, bend the knees and hips to the same degree but immediately jump up without a delay. This keeps the amortization phase to a minimum and makes best use of the stored elastic energy. This will produce a jump that is higher.
Plyometric training programs are effective. However, they are best determined by a qualified sports trainer who not only understands the physiology, but can match it to an athlete’s current level of development and fitness.
In Health,
Len
Wednesday, January 12, 2011
The Need for Agility
Generally, agility means being able to move your body quickly and without difficulty while maintaining control and balance of the body. In athletic terms, agility is often more specifically defined as the ability of an athlete to quickly start and stop, as well as, to change directions without losing motor control.
Agility is a highly valued ability for young athletes, and it is an important skill in sports such as soccer, lacrosse, tennis, football, and basketball. It is important for adolescent athletes and their coaches to know that it is an attribute that can be improved upon by using properly designed athletic programs. Programs can include:
•Perform drills that require rapid body changes. Change quickly from forward to backward movement, from side to side and up and down. Do several sets of the drills, focusing on moving quickly and efficiently.
•Transition runs involve alternately walking, jogging and running in 5- to 10-yard increments. Transitions runs can include running forward and backward, changing direction and stopping and starting quickly.
•Cones can be set up in rows, squares, circles, triangles or other shapes such as letters and numbers. Athletes can jump over the cones, run around the cones in different patterns, weave between the cones or run to the cones. Cone drills can improve an athlete's ability to stop and start quickly and to change directions without losing balance or speed.
•Jump-rope drills for agility include a basic jump with feet together, jumping with alternate feet, and jumping side to side or back and forth.
Remember that young athletes need to understand that agility is actually many skills (core activation, hip mobility, ankle mobility, arm movement, ect.) that when combined produce the desired movement. Teaching each component can give the athlete the power to understand that each is necessary to move safely and efficiently.
In Health,
Len
Agility is a highly valued ability for young athletes, and it is an important skill in sports such as soccer, lacrosse, tennis, football, and basketball. It is important for adolescent athletes and their coaches to know that it is an attribute that can be improved upon by using properly designed athletic programs. Programs can include:
•Perform drills that require rapid body changes. Change quickly from forward to backward movement, from side to side and up and down. Do several sets of the drills, focusing on moving quickly and efficiently.
•Transition runs involve alternately walking, jogging and running in 5- to 10-yard increments. Transitions runs can include running forward and backward, changing direction and stopping and starting quickly.
•Cones can be set up in rows, squares, circles, triangles or other shapes such as letters and numbers. Athletes can jump over the cones, run around the cones in different patterns, weave between the cones or run to the cones. Cone drills can improve an athlete's ability to stop and start quickly and to change directions without losing balance or speed.
•Jump-rope drills for agility include a basic jump with feet together, jumping with alternate feet, and jumping side to side or back and forth.
Remember that young athletes need to understand that agility is actually many skills (core activation, hip mobility, ankle mobility, arm movement, ect.) that when combined produce the desired movement. Teaching each component can give the athlete the power to understand that each is necessary to move safely and efficiently.
In Health,
Len
Tuesday, January 4, 2011
Hip Mobility In Youth Athletes
Mobility at its most basic definition is to accomplish the desired movement or position under specific conditions. Our limbs, joints, and muscles represent a collective of individual pieces, all working together to move the body. Mobility in all areas is crucial. The most common mobility deficiency resides in the hips.
When considering hip mobility in young athletes it is important to remember the following:
Unfortunately, most of their day is spent sitting, which may result in:
• Kyphosis (excessive curvature of the thoracic spine, causing a "C" shape instead of a "S" shape of a normal spine. This curvature causes the lumbar spine to flex, negating its natural extension. The shoulders are rounded forward and the pelvis is tipped backward (posterior pelvic tilt), causing the rectus abdominus and chest muscles to shorten and tighten and lack thoracic mobility and therefore proper scapular function).
• Tight, weak hips that lack function.
Most don’t have proper strength and conditioning care, which may result in:
• Range of motion in joints is weakened.
• Form and function of lift technique is unknown to them.
It is important that hip mobility is continuously trained in a young athlete. Because the bodies of adolescents are constantly changing, so are their pathways to coordination and movement. Disregarding mobility during periods of physical development can set back an athlete's performance as well as set him or her up for potential injury.
Training hip mobility in adolescents will help in several areas:
• Reduce or eliminate lower back and/or knee pain stemming from overcompensation
• Increase power and performance in hip extension, vertical lifts, sprinting and other explosive movement training (squats, deadlifts, Olympic lift, etc.) while making them safer
• Improve rotational strength, such as swinging a golf club, or tossing a ball
• Improve speed while changing directions, specifically sprinting speed
In Health,
Len
When considering hip mobility in young athletes it is important to remember the following:
Unfortunately, most of their day is spent sitting, which may result in:
• Kyphosis (excessive curvature of the thoracic spine, causing a "C" shape instead of a "S" shape of a normal spine. This curvature causes the lumbar spine to flex, negating its natural extension. The shoulders are rounded forward and the pelvis is tipped backward (posterior pelvic tilt), causing the rectus abdominus and chest muscles to shorten and tighten and lack thoracic mobility and therefore proper scapular function).
• Tight, weak hips that lack function.
Most don’t have proper strength and conditioning care, which may result in:
• Range of motion in joints is weakened.
• Form and function of lift technique is unknown to them.
It is important that hip mobility is continuously trained in a young athlete. Because the bodies of adolescents are constantly changing, so are their pathways to coordination and movement. Disregarding mobility during periods of physical development can set back an athlete's performance as well as set him or her up for potential injury.
Training hip mobility in adolescents will help in several areas:
• Reduce or eliminate lower back and/or knee pain stemming from overcompensation
• Increase power and performance in hip extension, vertical lifts, sprinting and other explosive movement training (squats, deadlifts, Olympic lift, etc.) while making them safer
• Improve rotational strength, such as swinging a golf club, or tossing a ball
• Improve speed while changing directions, specifically sprinting speed
In Health,
Len
Thursday, December 23, 2010
Reaching Youth Sport Goals
Knowing what it is you want to accomplish as a young athlete can sometimes be overwhelming. Are you hoping to score in the next game, a winning season or a full ride to a prestigious school? One thing that may help you prioritize what it is you want is to learn how to set and reach goals.
The best way to begin is to brainstorm. Write down in list format what initially comes to mind. Don’t be afraid to put down things that may seem too hard to accomplish or foolhardy. Follow your heart and really dream big. For the next month, continuously think about your list and keep track of which goals keep popping into your head first. By identifying these key ideas, you should be able to identify 3-5 goals that can be listed as your priority dreams.
Once the priority dreams are determined, begin the process known as backward chaining. First, create two columns. Column one will be the WHEN and the second column will be the WHAT. The “when” column will be used to create the time that you wish to accomplish the goal. The” what” column will be used to determine what needs to happen in order for you to make it a reality. In order to take the time to develop the necessary habits to get to your goal, divide the what list into a time frame.
Here's a quick example:
Priority Dream: Become a starter on sport team in sophomore year
The when is your sophomore year. Your what list would be all the things that YOU need to do in order to make your dream come true. Imagine yourself as a starter. What did you do to get to that place? Obvious choices would be practicing and eating well to fuel your body. Other choices would have to include maintaining high enough grades to be allowed to play on the team. Think about EVERY THING that will be necessary to accomplish your goal.
Understand that goals are attainable, but discipline to reach them is necessary. Take the time to develop the habits that are needed and you will be enjoying the rewards before you know it.
Have a wonderful holiday season.
In Health,
Len
The best way to begin is to brainstorm. Write down in list format what initially comes to mind. Don’t be afraid to put down things that may seem too hard to accomplish or foolhardy. Follow your heart and really dream big. For the next month, continuously think about your list and keep track of which goals keep popping into your head first. By identifying these key ideas, you should be able to identify 3-5 goals that can be listed as your priority dreams.
Once the priority dreams are determined, begin the process known as backward chaining. First, create two columns. Column one will be the WHEN and the second column will be the WHAT. The “when” column will be used to create the time that you wish to accomplish the goal. The” what” column will be used to determine what needs to happen in order for you to make it a reality. In order to take the time to develop the necessary habits to get to your goal, divide the what list into a time frame.
Here's a quick example:
Priority Dream: Become a starter on sport team in sophomore year
The when is your sophomore year. Your what list would be all the things that YOU need to do in order to make your dream come true. Imagine yourself as a starter. What did you do to get to that place? Obvious choices would be practicing and eating well to fuel your body. Other choices would have to include maintaining high enough grades to be allowed to play on the team. Think about EVERY THING that will be necessary to accomplish your goal.
Understand that goals are attainable, but discipline to reach them is necessary. Take the time to develop the habits that are needed and you will be enjoying the rewards before you know it.
Have a wonderful holiday season.
In Health,
Len
Monday, December 6, 2010
Core Development
Why is young athlete’s core important? All movements including sports specific ones are dependent on the core. Whether it be swinging a baseball bat, shooting a basketball or swinging a golf club – the more developed the muscles of the core are, the higher degree of ability that a young athlete will typically have.
Core muscles are composed of the abdominal muscles (both superficial and deep), the lumbar region, or lower back, and the thoracic and cervical region of the spine (mid and upper, respectively). The relationship between core exercises and sports injury prevention is strong. Core training can improve a young athlete’s posture, balance and stability. Stronger muscles keep his or her spine and body stable throughout movements, because core is essentially their center of gravity. Because the athlete will be better able to balance, fewer injuries will occur. Performing core exercises will also help to keep the body in alignment while doing other activities, too. Better stability results in less wear and tear on muscles and joints, which is also very important for injury reduction. Ultimately, the more developed the core muscles are, the better a young athlete will be able to respond to demands placed upon it.
Core training should be a top priority in fitness training programs designed for youths. Without a strong core, the advancement of muscle imbalances and the chance of injury are dramatically increased.
In Health,
Len
Core muscles are composed of the abdominal muscles (both superficial and deep), the lumbar region, or lower back, and the thoracic and cervical region of the spine (mid and upper, respectively). The relationship between core exercises and sports injury prevention is strong. Core training can improve a young athlete’s posture, balance and stability. Stronger muscles keep his or her spine and body stable throughout movements, because core is essentially their center of gravity. Because the athlete will be better able to balance, fewer injuries will occur. Performing core exercises will also help to keep the body in alignment while doing other activities, too. Better stability results in less wear and tear on muscles and joints, which is also very important for injury reduction. Ultimately, the more developed the core muscles are, the better a young athlete will be able to respond to demands placed upon it.
Core training should be a top priority in fitness training programs designed for youths. Without a strong core, the advancement of muscle imbalances and the chance of injury are dramatically increased.
In Health,
Len
Wednesday, November 10, 2010
Stride Length and Stride Frequency
When discussing sprinting mechanics in young athletes, there needs to be an understanding of the components involved. Sprinting mechanics are determined by 4 factors:
1. Mechanics
•Posture
•Leg cycle
•Arm/hand actions
•Shoulder position and relaxation
2. Force
•Generation into the ground
•Getting body into proper position
3. Central nervous system’s ability to fire quicker and more efficiently
4. Arm/leg length
Numbers 3 and 4 are influenced by stride length (SL) and stride frequency (SF). What are SL and SF? Stride length is the distance the center of mass (generally the hips) travels during one running stride. Studies have shown that optimal stride length is approximately 2.5 times the athlete’s leg length. Stride frequency is the number of steps taken in a given amount of time or over a given distance. Based on these definitions, any athlete who wants to lessen sprinting times should seek to improve SL and SF.
Young athletes sometimes make the mistake of “over striding” to try to improve SL. They need to understand that increasing the strength in the muscles that determine proper leg cycle mechanics will give them a better result. SF is largely determined by the athlete’s unique muscle make up. Fast twitch muscle fibers allow faster movements, thus if an athlete’s muscle tissue consists of more fast twitch fibers, they will have an advantage over an athlete (with all other factors being equal) with more slow twitch fibers. It is important to understand, though, that an athlete, with practice, can improve the efficiency of muscle firing.
However, with young athletes the most important thing to remember is that his or her running technique should be taught at a young age so that the muscle pattern will be created. During development there will be adjustments made because of the changes of bone length and nervous system adaptation, but a young child who is allowed to run during the earliest stages of development will have the best possible foundation.
In Health,
Len
1. Mechanics
•Posture
•Leg cycle
•Arm/hand actions
•Shoulder position and relaxation
2. Force
•Generation into the ground
•Getting body into proper position
3. Central nervous system’s ability to fire quicker and more efficiently
4. Arm/leg length
Numbers 3 and 4 are influenced by stride length (SL) and stride frequency (SF). What are SL and SF? Stride length is the distance the center of mass (generally the hips) travels during one running stride. Studies have shown that optimal stride length is approximately 2.5 times the athlete’s leg length. Stride frequency is the number of steps taken in a given amount of time or over a given distance. Based on these definitions, any athlete who wants to lessen sprinting times should seek to improve SL and SF.
Young athletes sometimes make the mistake of “over striding” to try to improve SL. They need to understand that increasing the strength in the muscles that determine proper leg cycle mechanics will give them a better result. SF is largely determined by the athlete’s unique muscle make up. Fast twitch muscle fibers allow faster movements, thus if an athlete’s muscle tissue consists of more fast twitch fibers, they will have an advantage over an athlete (with all other factors being equal) with more slow twitch fibers. It is important to understand, though, that an athlete, with practice, can improve the efficiency of muscle firing.
However, with young athletes the most important thing to remember is that his or her running technique should be taught at a young age so that the muscle pattern will be created. During development there will be adjustments made because of the changes of bone length and nervous system adaptation, but a young child who is allowed to run during the earliest stages of development will have the best possible foundation.
In Health,
Len
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