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.