20 Tips From SBCC

Shawn Windle, ATC, CSCS

 

1. Always keep your head in a neutral position while squatting.  Dropping your head causes a reflex relaxation of the lumbar muscles, which can predispose your athlete to injury.
    

2. Performing exercises while standing reduces the compressive forces placed on the spine.  Furthermore, an exercise done standing is more sport specific than an exercise done seated.
    

3. The optimal repetition range when executing plyometrics is 5-8 for each set.
    

4. Subtle differences in grip, head position and stance can cause significant neural changes.
    

5. Maximum effort is considered superior for muscular coordination due to the decrease in central nervous system inhibition.
    

6. Maximum weights have little ability to increase muscle size.
    

7. Within a workout, skill before speed, speed before power, power before strength, and strength before endurance.
    

8. Qualities that cannot be developed or improved in a state of fatigue:

                        Pure speed

                        Acquisition or refinement of new motor programs

                        Coordination or technical execution at high or specific speed.

                        Speed-strength

                        Maximal strength

9.    Built in periods of lighter weights are intended to help the adaptation processes to training by unloading the body to prevent over-training.

10.  Direct research on taper shows that volume reduction up to 75% for 3-21 days does not inhibit but rather improves, physiological functioning.

11.  Optimal strength ratios as they relate to the back squat for lower body dominated sports:

                        Back squats               100%

                        Front squats                 85%

                        Power clean                 72%

12. Anterior knee pain can be caused by tight quadriceps and hamstrings.
     

13. Training the rectus abdominus is only a very small part of an abdominal stabilization program.  The key is training the transverse abdominus.
     
14. Top speed occurs in approximately six seconds.  Most sports require acceleration training rather than extensive amounts of top speed work.
     

15. In Sport, the hamstrings are primarily used for hip extension rather than knee flexion.
     

16. Hip stability is negatively affected in athletes returning from  an ankle injury.
     

17. A majority of athletic injuries occur in the transverse plane while trying to decelerate.  Training must include exercises that are multiplanar, and specific to the sport.
     

18. Athletes should drink the equivalent of half their bodyweight in ounces of water each day.  For each hour of exercise, add 16 ounces.
     

19. Carbohydrates and protein should be consumed as soon after a workout as possible to begin the recovery process.
     

20. Dynamic flexibility should be performed prior to a workout.  Static stretching should be performed post workout.

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