c4ca4238a0b923820dcc509a6f75849b | WAHS Rehab & Sports Medicine Newsletter / Archived / Off Season Preparations for Athletes / c4ca4238a0b923820dcc509a6f75849b

A Division of Watertown Area Health Services

Ankle Braces versus Ankle Taping
Athletes, parents, and coaches have asked me many times during my career whether applying Athletic... Go to Story

SATURDAY, JULY 5th, 2008

Newsletter

Off Season Preparations for Athletes
Story by: By Sherry Strupp, MPT

Sports performance can be improved through periodization, which is breaking down training into cycles (periods).

Now that your school sports have ended, what are you going to do for the summer? Hopefully, you will be planning ways to increase your sport performance for the next season.

Periodization involves shifting training priorities from non-sport specific activities to sport-specific activities over a period of weeks to prevent overtraining and to optimize performance.

For example, a volleyball player would begin with weight training, jogging or swimming and progress to plyometric drills and then hitting and passing drills.

This article is focused on the preparatory period, which includes the majority of the off-season (the time from the last competition and up to six weeks prior to the first competition of the next season).

During the preparatory period, the emphasis is on establishing a baseline of conditioning to increase the tolerance for more intense training as the season approaches.

It involves both resistance training and aerobic training. The first six weeks should focus on increasing lean body mass and developing endurance (both muscular and metabolic) for more intense training later.

This is called the hypertrophy/endurance phase. Exercise is performed at low to moderate intensities and high to moderate repetitions. In the late preparatory phase, the focus changes to high intensity and low repetitions to prepare for preseason. This time is referred to as the strength/power phase.

Ankle Braces versus Ankle Taping

Jumping into Plyometrics

Preventing ACL Injuries

Speed Skaters Benefit from World Class Care

Jumpers Knee

Protective Equipment--Do Athletes Need It?

Swimming with Strong Shoulders

Tumbling into Trouble

Shoulder Injuries in Overhead Sports

The Female Athlete Triad

Preventing Golf Injury

Off Season Preparations for Athletes

Proper Pitching Mechanics Can Prevent Shoulder Injuries

Shin Splints

6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006

Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.

----------------------------------------------------

Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110

WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.

----------------------------------------------------

Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85

WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.

----------------------------------------------------

Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association

Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment

Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness