Former UConn Star Andre Dixon

I am happy to announce that former UConn running back Andre Dixon will be doing FLSP training for the next 7 weeks as he gets ready for the NFL regional combine on February 24th in New York City.  I will be working with Andre three days a week beginning next week.   This is a big opportunity for Andre to make it to the NFL.  It will be a dream come true for him.  I met him yesterday and I was impressed.  A great person who is very committed to succeed in his opportunity.  I am going to do everything I can to prepare him for his big day.  Many of you UConn fans may remember Andre Dixon.  He was UConn's star running back and had a great career there.  Continue to follow my blog as updates on his training will be posted.

"When you get to the point when you want to succeed as bad as you need to breathe, then you will be successful."

High School Girls Basketball

Its good to read the Hartford Courant this morning and find pictures of two FLSP athletes in the sports page.  FLSP athletes Alyssa Reaves and Haley Gacia both had pictures in the Courant this morning.  They both play for Northwest Catholic as they beat Avon last night.  Also the SMSA girls basketball made the FoxCT highlight clip as they beat Classical Magnet last night and they are off to a 6-1 start this year.  Congratulations to both athletes and the SMSA Girls Basketball team for their great start to the season.

Tempo Endurance Running Important for Sprinters

So many times I hear sprinters telling me, " I don't need to do any distance running because I only run the 100m and/or the 200m.  Well the truth is that sprinters cannot neglect Aerobic training or what I call "Tempo" runs.  The objective is to build a sound base on which specific quality work can be done.  The term Tempo training refers not only to the intensity of the running, which is lower than in anaerobic components of running, but also to the smoothness and control which are striven for even at quite high percentages of maximum effort.  Three kinds of Tempo training are identified:

1. Continuous
2. Extensive
3. Intensive

Tempo work follows a progression through all three levels of increasing intensity and lays the base for the anaerobic and Special Endurance sessions which follow. 

Continuous Tempo - The concentration of lactate in the blood starts to increase at low levels when workloads exceed 60% intensity, depending on the condition of the athlete.  Easy continuous runs help to improve recovery and to lower the athlete's fatugue levels.  The cardiovascular and cardiorespiratory systems of a highly trained athlete in some respects will show physiological characteristics above the norm.  For example, blood volume is larger in a trained athlete.  In addition, the body's capability of oxygen absorption depends upon the size and strength of the heart, the extensive network of capillary blood vessels and above all, the quality and amount of blood.  The most important part of the blood with the respect to oygen uptake is the red blood cell, specifically the iron-containing hemoglobin (Hb) molecule which readily combines with oxygen.  Therefore, the higher concentration of hemoglobin, the more oxygen it will be able to carry from the lungs to the working muscles.  All these characteristics are improved with the general endurance runs, defined as continuous runs at 40 to 60% intensity such as long slow distance runs.  400 meter sprinters are more likely to use variations of this type of preparation than the short sprint colleagues.  Workouts should be done with a minimum  heart rate of 150 beats per minute for a minimum of 18 minutes. 
Examples:
25 to 30 minutes of steady-state running
30 to 40 minutes of steady-state running
30 to 50 minutes of fartlek work
long intervals of 1000m runs followed by a 200m jog recovery. 

Extensive Tempo (Recovery)

When running at 60-80% intensity the trained athlete will experience lactic acid formation.  Lactic acid at these submaximal levels forms in larger amounts when the oxidative system is insufficient to meet the demands of the muscle, namely at the point where a temporary state of oxygen shortage or "oxygen debt" is encountered.  Continuous running at "extensive tempo" levels assists in the removal of the lactic acid.   Extensive tempo is defined as relaxed and smooth repetition running at 60-80% intensity to assist recovery. This form of recovery is done at a "talk" pace.  Extensive tempo enhances the oxidative apparatus and lays a base for higher intensity work when lactate levels are higher. 

Intensive Tempo

Intensive Tempo work borders on Speed endurance and Special Endurance and therefore is an anaerobic/aerobic system.  Lactate levels become quite high.  Intensive Tempo, however, concentrates on the quantity and control of the running and the avoidance of undue stress. 

To run at 80 to 90% intenstiy, a relaxed, smooth and controlled pace is required.  Stress develops from running too tight with poor relaxation resulting in fatigue.  The athlete may not necessarily get tired from running fast but from straining to work harder.  In sufficient oxygen and the build-up of lactic acid combine to bring the muscle activity to stop.  The onset of this fatigue is determined to a large extent by the physiological changes begun as a result of continuous and extensive tempo preparation and further developed with intensive tempo.  6 to 12 repetitions can be done when a recovery pulse rate of 100-115 is reached.  Runs may be up to 600m. 

These different types of tempo is critical in developing short and long sprinters for their season.  Coaches need to plan properly and also add variety to the training to make it interesting and productive.  This way sprinters will not get bored to do repetitive work and they will find it beneficial to their training as the season approaches. 

Explosive Training

Tune in to the NFL or NBA draft or read the scouting reports and you would be surprised how many times the commentators use the word "explosive".  If you happen to catch a track and field meet on television, you'll hear the announcers talk about how explosive sprinters are out of the blocks.  Athletes and strength coaches talk about explosiveness, too-and better ways to train and develop it.  As a speed and agility coach I use explosive strength training to the athletes I work with at the Sports and Medical Sciences Academy and in my private training with Fast Lane Sports Performance.  I call it speed in the lift.  Explosive training simply means the intent to produce maximal force or effort in a given skill, exercise, or drill.  In explosive training the athlete is training the central nervous system, muscular system, and skill system to move fast.  When doing explosive training it is important that the athlete is recovered and well rested so the volume of the exercise should be low with plenty of rest in between sets.  Exercises like Olympic lifts, plyometrics, throwing, and short sprint training are the best ways to increase an athlete's fast twitch muscle fibers, and have the fibers fire fast behind a lot of strength. 

Most explosive exercise are very difficult and it takes strength, flexibility, coordination, and balance.  For most of the athletes I train, I start them with the simplest form of an explosive exercise then build up from there.  This way the athlete will have a chance to improve their strength, coordination, and their flexibilty before going into more difficult explosive exercises.   When doing explosive training along with sped training and athlete has to beware of their recovery in between workouts.  It is important to do explosive movements exercises and speed training well rested to maximize movement and velocity. 

For Young Athletes, Knee Surgery Opens Door To Pain

I've spoken to horribly disabled old football players who told me they'd do it all again, whatever life's sacrifice, just to have played the game. How many players have taken performance-enhancing drugs without any concern about the possible side effects? So many athletes will do almost anything to compete.

But now, in an ironic twist, some surgeons have come to feel terribly conflicted about their part in salvaging an athlete's career.

Injury to the ACL — the anterior cruciate ligament — is a well-known athletic wound, as famous as rotator cuffs or concussions. And orthopedic surgeons can repair a damaged ACL.

Ah, but here's the rub. Doctors know that because the surgery allows young athletes to continue to compete aggressively and put stress on that damaged knee, a significant number will, in as few as 10 years, suffer degenerative osteoarthritis. That is so much more debilitating and painful — and must be endured for the rest of one's life. Some may even require knee replacement.

Yet, Dr. Robert Stanton, the president of the American Orthopaedic Society for Sports Medicine, told me that even when this grim reality is carefully explained to young athletes, they almost all opt for the ACL operation. "They're young; they're invulnerable. Above all, they just want to keep playing."

I told Dr. Stanton that it sounds like some fairy tale where the evil wizard promises to make you the most beautiful woman in the world, only in 15 years you'll turn into an ugly toad.

The specialists are so troubled that last month they held a think tank in New Orleans to discuss post-traumatic osteoarthritis.  But, when it came to the effect of the ACL operation, the physicians left with no new answers.

The basic problem is that when the ACL — which goes down the center of the knee, helping attach the shinbone to the thighbone — is torn, it damages both bone structure and cartilage. But cartilage doesn't heal. It just doesn't. And eventually, as the young athlete grows to middle age, the arthritic problems appear.

What makes ACL injuries even more dramatic is that they're much more common with females. No one knows why for sure. It may be because the female pelvis is wider, putting a greater angle of pressure on the knee. It may be hormonal. It may be that girls — at least until recently — have not been as well-conditioned as boys. So in sports like basketball, volleyball and skiing, ACL injury is a special blight for girls and young women.

But then, athletes are cursed with the desire to do anything to keep playing, so sports surgeons are more and more distressed that they're being forced to be the devil's instrument, to enable a young passion that will result, later, in years, even decades, of pain and disability.

It's a cruel moral dilemma for the doctors, as the youthful sweet seduction of sport trumps the everyday grace of a healthy middle age.

 

A great quote

"Champions aren't made in gyms.  Champions are made from something they have deep inside them: a desire, a dream, a vision.  They have to have late minute stamina, they have to be a little faster, they have to have the skill and the will.  But the will must be stronger than the skill. "(Muhammad Ali)

No Power No Sessions

Hello All,
I hope that everyone is safe from the weekend snowstorm.  Just like most of you I have been struggling with no power.  I have not worked since Saturday as the training facility has no power.  I stopped by the training facility yesterday and it was 48 degrees in there.  Currently Bloomfield is at 98% no power which means there may be no sessions until next week!  I have cancelled todays sessions and what I'm going to do is take everything day to day.  I will let everyone know each morning this week about any cancellations.  I have been spending lots of time at Panera Bread for Wi-Fi use and at my health club for showering and cell phone charging.   The good thing about the showering at the health club is I can workout there before showering.  Also I want to thank the Iannone for the Panera Bread birthday gift cards.  I have been using them this week.  It has worked out great!!! Tea and pastries!!! Each day I will be using my blog, facebook, twitter and my website to keep everyone updated.  Twitter (@GinoCaroSAID) is the best way to follow my notices because easier for me to post through my phone. 

Stay warm everyone!

Strength Training for Sprinters

                Here are some questions and answers on strength training for sprinters.

1. What lifts if any should be done to strengthen the hamstring group of muscles
2. Posterior Chain aka The Running Muscles

In sprinting, the hamstrings, in large part, aid in contributing to hip extension. So it’s not just ‘hamstring’ strength you want to develop, but overall posterior chain development. In simple terms, this primarily means developing the glutes (butt) and hamstrings emphasizing glute activation and, again, hip extension.

If you’re having hamstring problems, the issue probably stems from some combination of the following: insufficient warm up and/or warm down, poor running mechanics (most likely foot strike taking place in front of the center of mass), too much speed work without sufficient recovery work, weak glutes, poor glute activation, subpar strength training program, excessive slow running, i.e., too much tempo and middle intensity work.

The strength training exercises that best develop this area are:

Core Lifts

Core Lifts
Olympic Lifts (hang cleans, high pull, kettlebell clean/snatch, etc.)
Squats (and their variations)
Lunges (and their variations)
Deadlifts

Supplemental Lifts
SLDL
Good Mornings
Hyperextensions

2. What can be done to develop the central nervous system to allow for faster reaction time?
 Faster reaction time would be one of many byproducts of a finely tuned Central Nervous System (CNS). By itself, it’s not a significant portion of running faster times.
Developing the CNS requires engaging in high intensity, explosive exercises. Most important, maximal development and efficiency requires performing these activities while fully recovered.
If you try to, for example, run a 50m sprint while fatigued, you will not achieve optimal firing patterns and will not see maximal improvements to the skill of running fast. (That’s the extreme ‘in a nutshell’ explanation.)
So which exercises lead to ideal CNS development?
-      All the Core Lifts I mentioned above, as long as the rep range stays at 6 or less per set and you focus on moving the weight as quickly as possible.
-      Plyometrics (Hopping, bounding, medicine ball throws)
-      Speed Development (2 – 15 seconds duration, 90-100% intensity)

3. What can I do to increase my stride length and frequency?
Improvements to stride length and frequency are byproducts of increased force application. This means that you’ll take naturally longer and faster strides when you develop your ability to apply greater amounts of force to the ground in shorter periods of time.
There is absolutely no value in specifically trying to improve stride length or specifically trying to increase stride frequency. This causes more problems than it solves.
But quickly, you develop the ability to improve force application by using the information I’ve already discussed in this article since it is all related and connected.

4. Coming out of blocks I have been struggling to find the precise median between stepping out to far and slow and taking a small first step and every time I attempt to correct my mistake I go from one extreme to the other.
Speed of efficient acceleration is the primary indicator of success or failure when breaking down sprint races at 200m or less. Coming out of blocks, I instruct athletes to take the biggest first step possible in order to increase the likelihood of achieving triple extension with the drive leg, clearing the blocks and maximizing force application.

The simple answer is this: Film it. If you see what you’re doing on film, you’ll quickly see your mistakes.
Video analysis is an important part of any effective coach’s speed development program and I simply could not get the kind of results I get if I did not film, watch and rewatch my athletes frame by frame.
Finding the right place for initial ground contact is fairly straightforward. Take the biggest first step possible, making sure that foot strike takes place directly underneath (or slightly behind) the hips. Of course, you also have to make sure you drive the lead arm, come out at a 45 degree angle, keep the head in line with the spine and reach triple extension before toe off. If you don’t do these things, you’ll compromise your speed of efficient acceleration and have a bad race.
The coach should be watching your starts and engaging in technical feedback to help fix this issue. If this isn’t a reality for you, film it and watch it yourself. That is what I would do.

Pre-Workout Shake.

Try this Protein Shake 30 minutes before a workout.

Bananas Foster

1 scoop of Vanilla or Banana flavored Whey Protein Isolate
1 medium banana
1 cup of low-fat milk
1 cup of water
1/2 teaspoon cinnamon
1 teaspoon of caramel sauce

Combine first five ingredients in blender. Pour into a glass and drizzle caramel sause on top.  MMMMGOOD!

344 Calories   33 grams of protein  47 grmas of carbs  3.5 grams of fat. 

You can have this for a post workout shake too! 

Nutrition: Easy as 1-2-3

Breakfast is the most important meal of the day and many athletes skip breakfast because of lack of time.  So here is a quick guide for a combination breakfast.  A combination breakfast is having one high-carbohydrate food, one high-protein food, and one fruit. Athletes can choose any combination of one food from each of the three columms below.   This is an easy 1-2-3 breakfast that takes little time to prepare. 


Carbohydrate                                                                                                                    

Cereal                                                                                                                              
Oatmeal                                                                                                                          
Grits                                                                                                                                   
Toast                                                                                                                          
English Muffin                                                                                                                  
Bagel                                                                                                                                     
Pancakes                                                                                               
Waffles                                                                                                                  
Granola                                                                                                                     
Granola Bar                                                                                                                   
Four Tortilla                                                                                                  
Whole Grain Crackers                                                                                          
French Toast                                                                                                                       


Protein                                                                    

  Low-Fat Milk                                                             
  Yogurt                                                                     
  Eggs                                                                           
  Peanut Butter                                                             
  Cheese                                                                      
  Ham                                                                            
  Turkey or Chicken Sausage                                   
  Canadian Bacan                                                       
  Almond Butter                                                        
  String Cheese                                                            
  Scrambled Egg Whites                                           
  Cottage Cheese                                                         
  Walnuts                                                                      

 Fruit

 100-Percent Juice
Banana
 Strawberries
 Fruit Smoothi
 Apple
 Mixed Berries
Applesauce
Canned Fruit
 Grapes
 Orange or Tangerine
 Tomato or V-8 Juice
 Pineapple
 Pear

A Day Off at The World Track and Field Championships

Today is a welcoming day off at the World Championships and we all need it after some dramatic races.  I still can't get over last night men's 400 meters as the 18 year old from Greneda Kurani James(picture above) just edged out LaShawn Merritt at the finish line to win Gold.  The first medal ever for the country of Greneda.  He is such a humble kid who gives all the credit to his competitors.  Look for him to do big things in the 2012 Olympics.  Also in the women's 400 meters  Amantle Montso just beating out Allyson Felix at the finish for another exciting race.  They both ran personal best!  American Carmelita Jeter winning the 100 meters was also exciting.  Her first major victory on the world stage.  I look for her to also win  the 200 meters.  Tomorrow we have the women's 800m heats, the women's 1500 meter final and the 200 meter heats.  In the women's 1550 meters two Americans, Jen Simpson and Morgen Uceny are in the final.  They both have a chance to medal which will be great for USA distance running.  The 4x400m relays are Friday and the 4x100m meter realys are on the last day which is Sunday.  So we have lots more exciting races to go.  Can't wait!

World Track and Field Championships in Daegu Korea

Well its been awhile since I've done any work on my blogsite.  It's been a very busy summer training mostly fall sport athletes and collegiate athletes. Now that the summer is over everyone is heading back to school and begining September 5th I go back on a regular schedule.  Once I go back to my regular schedule I will be consistenly using my blogsite for all sorts of FLSP information.

 Today's topic is the World Track and Field Championships in Daegu Korea.  Day 2 is complete and there has been some surprises in the events.  The big surprise is Usain Bolt's false start in the 100m final.  21 year old Yohan Blake from Jamaica became the youngest sprinter ever to win the 100 meters at Worlds.  Blake is quickly becoming one of my favorite sprinters.  He has a great start and he closes well. I like the way he sprints.  I also notice that all the Jamaican sprinters run with great form.  I hear that the Jamaican coaches puts a big stress on form running.  The Kenyans and Ethiopians continue to dominate the distance seen and in the womens 1500m  three Americans, Morgan Ucny, Shannon Rowbury, and Jen Simpson advance to the semi-finals.  I think all three have a great chance to advance to the finals. 

In the womens 400m three Americans advance to the final.  Sanya Richards-Moss, Allyson Felix, and Francena McCrory.  Felix looked great in the semi-final and I pick her to win it.  Sanya Richards-Moss did not win her heat so she draws lane 1 in the final tomorrow.  Allyson Felix will run in lane 3 and Francena McCrory will run in lane 5.  Should be an exciting race with a very strong field.  Be on the lookout for Amantle Montso who has been running some great 400m races. 

In the mens 400m American LaShwan Merritt easily advances to the semi-final and ran a 44.35. That is fast for a 1st round race.  Look out for 18 year old Greneda's Kurani James.  He also advanced and will tough to beat.  He has run 44.6 three weeks ago. 

As you can see there was lots of action in only two days.  I'm looking forward to watching the races every nioght this week.  Universal Sports is televising the World Championships every night this week.  The last day for the Worlds is September 4th. 

    Fast Lane Sports Performance

         Summer Youth Distance Running Clinic

                                       Grades 5-9                      

 5 Monday nights 6:30-7:30      Beginning July 11, 2001(July 18^th, 25th August 1^st, and 8^th)

At Glastonbury High School Track

Running Clinic will feature two of the top high school runners in the State from Glastonbury High School: 

Lindsay Crevoiserat (3 time National Champion) Attending UConn in the fall

Reid Watson (2 time all-state and All-New England)

Clinic will cover:                                                

-Dynamic warm-up for runners

-Proper running technique

-Running Drills to enhance running mechanics

-Course runs with Lindsay and Reid

-Sports Nutrition

-Training for speed (learn to get faster!)

-Flexibility

-core training

Cost - $125.00 includes a Free FLSP T Shirt

Please register by June 30, 2011

Register at www.wix.com/fastlanesports/1 under the contact tab.  Please include T shirt size.

Any questions about the clinic please call 860-798-0420 (Gino Caro)

Payments will be accepted at the first session.   Waiver forms will be available also at the first session

FLSP Athletes To Play At Fenway Today

In about an hour I am heading to Fenway Park to check out the Beanpot Baseball Tournament at Fenway Park.   Two FLSP athletes are going to be playing in the doubleheader. The FLSP athletes are Alan Pastyrnak Jr. (Northeastern University)  and Tom Bourdon (Boston College).  Northeastern is playing UMass in the consolation game at 3:30pm and in the nightcap Boston College plays Harvard for the Beanpot Championship.  Pastyrnak played his high school at Bristol Eastern and Bourdon played his high school ball at Northwest Catholic.  Both were all-staters and Bourdon was Hartford Courant Player of  The Year.  Pastyrnak (Sophomore) is the starting second baseman for Northeastern and Bourdon (Freshman) is the starting centerfielder for Boston College.  I'm really proud of these guys as they worked so hard during the off season.  Their hard work is definitely paying off. 

FLSP Athletes Perform Well At The Irv Black T & F Invitational

Sr. Ryan Pajor (Glastonbury)       

Several FLSP track and field athletes placed really well in several events at the Irv Black  Invitational.  The weather was a big issue on both days.  Thursday the athletes had to deal with the strong winds and Saturday they had to deal with the cold and rain.  Due to the weather the times were off but the finshes were excellent.  Sr. Ryan Pajor (Glastonbury) won two events.  On Thursday he won the 2000m steeplechase (6:18) and Saturday he came back and won the 800m (1:56).  Other winners were Sr. Lindsay Crevoiserat (Glastonbury) in the 1600m (5:02) and So. Grace Dunn (Farmington) in the 400m hurdles (1:10).   Sr. Amanda Martin (Bristol Central) finished 3rd in the long jump( 16-06), and her teammate Jr. Paige McCarthy (Bristol Central) finshed 5th in the long jump (16-01).    So. Jared Delane (Northwest Catholic) finished 2nd in the Boys 100m (11.51).   Jr. Francesca Flynn finished 4th in the girls 100m (13.42).  In the Javelin throw another Bristol Central athlete Sr. Nicole Marrero finished 6th (95-09).  I'm not done with Bristol Central yet as Sr. Conner Kelly finished 8th in the 3200m (9:57) and Jr.Aubrey Palmquist finshed 4th in the 3200m (11:44).  14 FSLP athletes competed in this event which was a great turnout on two tough days.  Congratulations to all athletes on great finishes!!!

When Play is Too Much

There was a time when youth sports was a great way for kids to get exercise, have fun, learn about teamwork, and discipline.  I still think this happens in some sports but with so much demand on playing all year round with travel teams, AAU teams, and premier teams,  acute and overuse injuries are happening to young athletes at a rapid rate.   Organizations, coaches, and parents need to slow this down and have longer off seasons. Too many times I end up doing rehab training and not speed training.  We need to get back to playing safe and having fun in the sport.  Here are some good tips for coaches and parents in teaching our kids to play safe and have fun in sports.

1. Encourage annual pre-participation physical exam that allows for screening, prevention, and treatment of any conditions.

2. Warm up properly before an activity.

3. Cool-Down properly after an activity.

4. Use proper training and technique. 

5. Increase training gradually and use the 10% rule of gradual progression.

6. Wear proper fitting equipment.

7. Drink enough water- Athletes often forget to hydrate.  Take several water breaks

8. Rest and Take a break.  This one is critical.  Kids who play sports year-round are more likely than others to experience overuse injuries because they are not givingt their bodies a chance to rest and recover.  Encourage kids to take at least one season off a year.  They should mix it up play different sports during the year so that the same muscle groups are not being used continuously, leading to overuse injuries. 

Lets all work together and put the FUN back in sports!

Distance Runners Need To Do Drills Too

If you coach  mid-distance or distance runners and you think that drills are not necessary for them, and they are just for sprinters well think again.  Check out this video of Shalane Flanagan's workout.  For some of you runners that have worked with me you may find some of the drills to be very familiar!!!  If you run you must do drills!!!

http://flotrack.org/coverage/234397-Track-and-Field-Strength-Workouts/video/64864-Shalane-Flanagan-Workout-Episode-7

Rest And Recovery Improves Sports Performance

The most  important part of any training program is the recovery phase.  This is why I include recovery first when I design a program for an athlete.  It is first on the training schedule.  The body needs time to repair and strengthen itself in the time between workouts.  Building recovery time in an athlete's workout plan benefits the athlete because it gives the body the time it needs to adapt to the stress of the training.  Recovery allows the body to replenish energy stores and repair damage tissues. 

Two types of reovery

There are two types of recovery in a training program.  There is active recovery and long-term recovery.  Active recovery occurs immediately after an intense workout or the day after a workout.  A cool down right after the workout is one example of active recovery.  The other example is a low heart rate (HR) workout the day after.  An active recovery workout of 50-60% HR following an intense workout allows for proper recovery.  Both types of active recovery workouts can provide performance benefits. 

Long-Term recovery needs to be built in to a seasonal and year round training programs.  These are days off in the program or weeks off in an off season program.  Coaches and trainers should make adjustments to an athlete's training program throughout the year.  This includes modifying workout types, intensity changes and other training variables. 

Here are some recovery tips:

1. Sleep - 8 to 10 hours per day
2. Good Nutrition
3. Hydration
4. Foam Roll- helps heal muscle tissues dameged from training
5. Ice Baths- Brrrr!
6. Stretching
7. Cross training

Plyometric Training: Very Important For Speed Development

From a physiological basis, if a muscle is pre-stretched or made to build up high tension, it will contract with a much greater force.  Plyometrics make use of this factor.  The key in performing plyometrics is that the response from the ground must be immediate otherwise the exercise turns into a concentric contraction and does not involve the stretch reflex.

The physiological theory behind plyometric training is to develop efficiency in the stretch/shortening cycle of muscle action.  During the stretch of muscle action, a greater amount, a greater amount of elastic energy is stored in that muscle.  This elastic energy is then reused in the shortening muscle action that follows, to make it stronger.  The key is to shorten the switching time i.e. the time it takes for the muscle to change from lengthening phase to the shortening work phase.  The fundamental  principle of plyometric training is that it is the rate, not the magnitude of the stretch that determines the utilization of elastic energy and the transfer of chemical energy into mechanical work.  This means that this type of training does not need to be done in high volumes but instead it needs to be performed at manageable intensities of impacts. 

What to Watch for During Plyometric Exercises

1. If slow switching from eccentric to concentric work is observed, then eccentric strength levels are inadequate.  Quick contacts displaying a rapid change of direction are essential.

2. The foot strike must be on the full foot in order for the foot to help absorb the shock.  It is incorrect to land completely on the heel or the ball of the foot. 

3. The shock of the landing should be absorbed by a combination of the ankle, knee and hip joints working together that will absorb the initial shock of landing and transfer that force throughout the body's muscles. 

Progression in plyometric training should be carefully monitored.  This type of training should be done no more than twice per week with low volume of repetitions.

Sprinting Technique

 There is only one way to develop good sprint technique and that is to practice perfecting it.  It also means avoiding practicing bad habits because that is counterproductive.  Here are some guidelines for improving sprinting technique.

1 . Practice sprinting short distances.  For example sprints at maximum speed in distances between 30-60 meters.

2.  Make use of Flying start sprints where the relaxed acceleration is followed by a short period of maximum speed sprinting.

3.  Practice sprinting at maximum speed only when fresh and not more frequent than every 72 hours.

4.  Perform maximum speed sprinting only in volumes that allow the highest quality of running to be evident.  Stop after the first significantly slower rep or have a much longer rest.  A good example is 2x3x30m sprints.

5.  Rest between reps 3-5 minutes.

6.  Practice sprinting with perfect technique at submaximal efforts.

7.  Perform drills perfectly or avoid doing them until learned properly. Do them in short perfect segments. 

8.  Combine Drills with sprinting.  For example high knees cylcing drill accelerating into a normal run while maintaining the same body position and height. 

9.  Develop the required specific strength so that the athlete can improve body position.

10. See all run through warm-up as opportunities to practice running so that it can be perfected. 

11. Avoid racing fatiqued and don't over-race (A problem for high school athletes.  Coaches want points.) Either race really well or don't race.

12. Be patient good sprint technique take years to learn. 

CCSU Players are Resting For The Big Day

Well the intense training is pretty much over now.  The rest becomes more important as pro day approaches. They are going to do a very light workout tomorrow on their own then its just waiting til Wednesday.  Tomorrow I'm treating the guys out to The Outback Steakhouse for a nice dinner and a good time.  It will be good just to take the edge off and enjoy each others company.  At the pro day there will eight NFL scouts that will represent eight teams.  They will begin the day by watching film of the players.  There will be five players at the pro day.  Three players from CCSU and two from Sacred Heart.  In the meantime its rest and enjoy  a nice dinner tomorrow night. 

Pro Day Training: Back At The Dome

This morning we went back to the dome in Tolland.  We go by this saying that if you are five minutes early, you are late.  The workout was scheduled for 6:30am. I got there at 6:20 and the CCSU guys were already there ready to go.  Impressive!  I think they slept there overnight.  The Sacred Heart QB Dale Fink was there and joined in on the drills and the workout.  He also worked on his drops and throws.  The guys looked a lot better today as we worked on some football and position specific drills.  I was happy to see that they were moving around well.  But, the morning ended with the guys trash talking to me about running the combine speed and agility drills.  Of course I did talked back to them and took on the challenge.  Well don't mean to brag but I ran a 4.81 40 YD dash,  4.62 Pro agility and a 7.44 3 L drill!!! Not bad for a 50 year old!!!. No too many 50 year olds in the country can put up numbers like that!!!  I told the guys the day I don't break 5 seconds in the 40 is the day I retire from being a speed coach.  All I know is that I tested better than about 70% of the athletes I train.  And I walked away with no hamstring issues.  Still got my get off and still got my quicks. We had a lot of fun today!  Tomorrow will be the last time they will workout with me.  We are scheduled for 8am in Bloomfield.  After tomorrow its time to rest for the big day. 

Pro Day Training: A Day Of Stretching

Today was more of an active recovery day as the CCSU players walked in the facility sore and tired.  We did lots of foam rolling, treatment and stretching.  They rode stationary bikes to just to loosen up  and did some hip mobility exercises.  We all seemed to be just tired as this pro day approaches.  Everybody is nervous and drained.  I'm hoping that the guys will be feeling better tomorrow.  We are scheduled to go to the Dome for a walk through type workout.  There will be no more full workouts.  The next couple of days are going to be easy.  After Saturday we will shutdown and it will be just rest.  Tomorrow's workout is scheduled for 6:30am and it will only be for an hour. 

Pro Day Training ( Introduction To The Chains)

Today the CCSU players and I met at Next Level at 8am for a two hour workout.  Both players walked in a little sore so after the warm up we began the workout with a 45 minute stretch that included stretching, foam rolling, and some massage therapy.  After that long stretching period they both did resisted sprints of 30 yards. Then they did 2x45 yd sprints with a 40yard split time clsoe to max speed and a long recovery in between.  They did really well.  Then came the chains.  These guys have never did chains before so they had no idea what they were getting into.  I wanted them to do them because I  want to make sure they have some conditioning work done before their pro day.  As many FLSP athletes know the chain workout is a routine once a week workout that helps build muscular endurance as they prepare for competition.  It leaves the athlete totally exhausted but in time the recovery gets faster.  After the chains we finished with the ropes, and the CCSU basically crawled out of the facility.   They were unaware of how intense pulling chains up to 630lbs are and the high level of fatigue it creates.  Anyway they made it through and they definitely want to build it in their routine during the summer training.  Tomorrow we plan to meet at Next Level at 8am for another two hour workout.  Tomorrow's workout will be an active recovery workout that will consist of lots of stretching, foam rolling, and massage treatment.  They will do no running.  They will only do speed drills and footwork. 

Pro Day Training 3/14/11- Workout At The Dome

I met the CCSU football players this morning for a 6:30 workout at the Star Hill Athletic Dome in Tolland.  We wanted to get a workout at the Dome because it is the site of the CCSU proday.  I wanted to the players to get used to the turf and the environment.  Well we were glad we did because the first thing we noticed was how cold it was in the Dome.   The guys were prepared as they warmed up in their sweats.  They stayed in their sweats until it was time to workout.  But it was still pretty cold for them.  Anyway what we wanted to do is run the 40 yard dash, the 5/10/5 pro agility, and the 3 cone drill (Ldrill).  We spent lots of time go over each drill and the players made sure they worked out with the right shoe and gear for each drill.  Josue Paul was very impressive in the 40 yard dash as he stacked three 4.4 40s in a row!  He also did a 1.39 10 yard dash.  The video I attached shows one of his 40s.   I did not want to time Alondre because he his hamstrings were a little sore from hte workout on Sunday.   After the 40 yard dash we did several sets of the 5/10/5 pro agility and the 3 cone drill.  Some we timed and some we taped.  We did lots of analyzing on each drill.  They both did well with the drills.  We may have to work out a couple of gliches but overall the drills went well.  We all felt good about doing the workout at the Dome.  The players got a chance to get work on the field turf and use their cleats.  We did about  two and a half hours of work at the Dome.  We plan to do another workout at the Dome on Thursday morning at 6:30.  Tomorrow the CCSU players are working out at Next Level in Bloomfield at 8am.  We will return for another workout at the Dome on Thursday morning at 6:30am. 

HS Baseball Players Score Well in Performance Test

Two high school baseball players, John Pasytrnak and TJ Wyrebeck really improved on their final performance test as they get ready for the first practice on Monday. Pastyrnak is the shorstop for Bristol Eastern and is committed to play baseball for Merrimack.  Wyrebeck is a junior at Bristol Central is the starting catcher.  Wyrebeck ran a 5.05 40yd dash, a 4.44. pro agility shuttle and a 7.3  three cone drill.  He also jumped 6' 11".  These are good numbers for him.  I call him the fastest catcher in the state.  He improved greatly over the last few months.  Pastyrnak put up football Defensive backs type numbers as he ran a 4.57 40 yd dash, a 4.29 pro agility shuttle, and a 6.78 3 cone drill. He also jumped 8'5". With those numbers he can play cornerback for Merimack!!!.  Those are not your typical baseball player numbers.  I have to tell my football players that they will have to step up!  Great job by both athletes and I wish them luck in their upcoming season.  Game for me to watch is the Bristol Central vs Bristol Eastern  game.  They will not know each other in that game. 

Fueling Up In The Morning

I did a talk over the weekend to a youth baseball team.  There were 40 boys ages 13-15 in attendance.  The first question I asked them was how many of them had breakfast this morning.  Only THREE of FORTY kids raised their hands!  I could not beleive it!  I find that more and more of our young athletes are not fueling up properly or not fueling at all.  How can an athlete perform at an adequate level if they are not eating properly and missing meals?  When I found out that only three kids ate breakfast I almost walked out on them. They don't need me there.  What is the point of working out if you have no fuel.  Not fueling up properly affects an athlete's performance on the field and in the classroom.  It also affect moods.  Proper nutrition is 80% of the workout plan.  20% is the workout itself.  So if you are not eating right and missing meals then there is really no point in training.  Nutrients and quality calories are essential in a good training program. 

The Aftermath of A Serious Knee Injury

Frank Deford wrote this interesting article about the problems that young athletes face after knee surgeries such as ACL repairs.  As he mentions in the article many of the problems occur when the athlete is done playing.  This is something that I have been telling coaches, athletes and parents for a long time.  This article just proves how important it is for athletes to have a proper and quality training program for their sport. 

For Young Athletes, Knee Surgery Opens Door To Pain  

by Frank Deford     

I've spoken to horribly disabled old football players who told me they'd do it all again, whatever life's sacrifice, just to have played the game. How many players have taken performance-enhancing drugs without any concern about the possible side effects? So many athletes will do almost anything to compete.

But now, in an ironic twist, some surgeons have come to feel terribly conflicted about their part in salvaging an athlete's career.

Injury to the ACL — the anterior cruciate ligament — is a well-known athletic wound, as famous as rotator cuffs or concussions. And orthopedic surgeons can repair a damaged ACL.

Ah, but here's the rub. Doctors know that because the surgery allows young athletes to continue to compete aggressively and put stress on that damaged knee, a significant number will, in as few as 10 years, suffer degenerative osteoarthritis. That is so much more debilitating and painful — and must be endured for the rest of one's life. Some may even require knee replacement.

Yet, Dr. Robert Stanton, the president of the American Orthopaedic Society for Sports Medicine, told me that even when this grim reality is carefully explained to young athletes, they almost all opt for the ACL operation. "They're young; they're invulnerable. Above all, they just want to keep playing."

I told Dr. Stanton that it sounds like some fairy tale where the evil wizard promises to make you the most beautiful woman in the world, only in 15 years you'll turn into an ugly toad.

The specialists are so troubled that last month they held a think tank in New Orleans to discuss post-traumatic osteoarthritis.  But, when it came to the effect of the ACL operation, the physicians left with no new answers.

The basic problem is that when the ACL — which goes down the center of the knee, helping attach the shinbone to the thighbone — is torn, it damages both bone structure and cartilage. But cartilage doesn't heal. It just doesn't. And eventually, as the young athlete grows to middle age, the arthritic problems appear.

What makes ACL injuries even more dramatic is that they're much more common with females. No one knows why for sure. It may be because the female pelvis is wider, putting a greater angle of pressure on the knee. It may be hormonal. It may be that girls — at least until recently — have not been as well-conditioned as boys. So in sports like basketball, volleyball and skiing, ACL injury is a special blight for girls and young women.

But then, athletes are cursed with the desire to do anything to keep playing, so sports surgeons are more and more distressed that they're being forced to be the devil's instrument, to enable a young passion that will result, later, in years, even decades, of pain and disability.

It's a cruel moral dilemma for the doctors, as the youthful sweet seduction of sport trumps the everyday grace of a healthy middle age.

 

Benefits of Almond Milk

Well, I've offically made my decision to leave the cow behind.  I've switched to drinking almond milk.  It tastes great and it has many benefits for your body.  Almond milk is a great source of protein, minerals, and its filled with vitamins.  It has antioxidents and magnesium.  Also, if you are lactose intolerant, almond milk is very easy to digest.  Here are all the benefits of drinking almond milk:

• Almond milk is good source of magnesium. It can help to break down the food into energy. It can also help in the functioning of the parathyroid glands, which produce hormones that are known to be good for bone health.
• Also, almond milk is loaded with manganese, selenium and Vitamin E. Vitamin E is an antioxidant that protects the cell membranes. Selenium is good for our immune system; it helps in reproduction, and in the metabolism of thyroid. It also prevents cell damage as well as tissue damage.
• It is packed with unsaturated fat, which means that it can reduce the risk of heart disease.
• As almonds are rich in protein, they help the body with growth and repair. It is also a great way to boost your daily carbohydrate intake. An ounce of this nut can provide the body with about 12% of its protein needs.
• Almond skins are a good source of flavonoids, which are good for cardiovascular health. They can protect your heart from various heart diseases.
• Manganese can activate the enzymes in the body. Manganese and phosphorous can keep teeth and bones healthy.
• Almonds are rich source of potassium which can help to improve heart function and to maintain normal blood pressure.
• Almonds milk does not contain cholesterol and saturated fats. It has high levels of vitamin E and unsaturated fats.
• Almond milk has zero fiber.
• 8 oz (237ml) of almond milk contains 70 calories, 2gm protein, 10gm carbohydrates and 2.5 grams of fat.

Overcompeting in Track and Field

Many high school track athletes are encourage by the very structure of their competitions to overcompete almost every week during their competition season.  This becomes a problem for young athletes because racing in more than one event is always a compromise because of nervous system fatigue.  Many coaches take taxing of the nervous and nueromuscular system for granted.  I always hear this from coaches;  "Oh they are young they can get over it" or "whatever it takes, we need to win this meet".  An athlete pays a price for overcompeting.  For example, if an athlete competes on a given day in a 100m, 200m, 400m, and long jump they will have significant nervous sysetm fatigue for at least four days.  That's right FOUR DAYS!!!!  The only way this can be minimized is by choosing minimal events or "taking it easy" in some of the events.  But, if the athlete takes it easy the athlete could risk the chance of losing their ability to focus with enough determination in a high quality event.  Awards for young athletes that reward maximum points earned in a given meet or season (that are earnd through overcompetition) are counterproductive to the goal of maturing young athletes. 

Stretching to Improve Athlete Performance

Contract-relax stretching is one fo the most effective forms of stretching for increasing flexibility and range of motion.  Products such as Thera-band stretching straps are great to use for contract-relax stretching.  This type of stretching is an active stretch and it is known to enhance performance.  The following is an example on how to do a contract-relax stretch. 

1. Breathing- Breath in as you contract the muscle and breathe out as you relax and stretch.

2. Start Phase - Begin with a moderate tension in the strap.

3. Contract phase- Provide enough elasticity in the strap to support resistance during muscle contraction.  The muscle should be at resting length.  Contract the muscle through the range of motion or hold a static contraction for 3 to 5 seconds. 

4. Stretch phase- Provide enough tension in the strap to lengthen the muscle.  Hold the stretch for 10 seconds and repeat 5 times. 

Contract-relax stretch can be done before and after workouts. 

For more information on contract-static stretching go to http://www.thera-band.com/