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Injury prevention

Presented by mentor Coach Garn. Injury prevention. The Basics. Rolling Out - Foam roller, PVC, etc… Stretching Band, static (post exercise) NO BALLISTIC Compression! Ice . Hydration. Temperature Regulation

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Injury prevention

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  1. Presented by mentor Coach Garn Injury prevention

  2. The Basics Rolling Out - Foam roller, PVC, etc… Stretching • Band, static (post exercise) • NO BALLISTIC • Compression! Ice

  3. Hydration • Temperature Regulation • Dehydration of 1-2% body weight can impair performance, >3% further impairs functionHydrate before performance400-800ml (~2-4 cups)Within 3 hours prior to exerciseDURING exercise – 150-300ml (~3/4 – 11/4 cups)POST EXERCISE – 150% of weight loss* 1lb of weight lost = 24 fluid ounces

  4. Hydration Cont… • Consequences • Heat Stroke • Heat Exhaustion • Sports Drinks

  5. Dieting • ANTI-INFLAMMATORIES • Supplements • DMSO • Refueling during and post runs

  6. Warm-up • Needs to be sufficient • Time sensitive • Drills

  7. Strength and Conditioning • Core • Arm movement • Supplemented to normal training WILL lead to results!

  8. Overtraining… DON’T • Know YOUR limits • Cross training • **Communicate with your Coach**

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