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How to be a Successful Athlete Stretching and Strengthening

Katie Veatch, Megan Hedgebeth , Brooke Norbeck , Laura Nieberding , Derrick Cannon. How to be a Successful Athlete Stretching and Strengthening. Stretching. Benefits of Stretching. Improves flexibility Decreases risk of injury Help move better during sport. Stretching Guidelines .

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How to be a Successful Athlete Stretching and Strengthening

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  1. Katie Veatch, Megan Hedgebeth, Brooke Norbeck, Laura Nieberding, Derrick Cannon How to be a Successful AthleteStretching and Strengthening

  2. Stretching

  3. Benefits of Stretching • Improves flexibility • Decreases risk of injury • Help move better during sport

  4. Stretching Guidelines • Warm-up before stretching • Perform each stretch for total of 1 minute

  5. Dynamic Stretching • Purpose: • Reduces muscle stiffness • Decreases chance for muscle tear • Guidelines: • Can be used as part of warm-up • When to do it: • Best when performed prior to competition

  6. Static Stretching • Purpose: • Improves flexibility • Guidelines: • Apply and release stretch gradually • Stretch to just before point of discomfort • When to do it: • Best when used regularly to maintain flexibility

  7. Stretching Activity • Group 1: Dynamic Stretching • Group 2: Static Stretching

  8. Hamstring Stretch

  9. Glute Stretch

  10. Hip Flexor Stretch

  11. Calf Stretch

  12. Chest Stretch

  13. Neck Stretch

  14. Shoulder Stretch

  15. Resistance Exercise

  16. Strength Training • “Build muscle” • Increase strength through the use of free weights, machines, or own body weight • Gradually increase resistance

  17. Muscle Endurance Training • “Tone” • Ability to hold a position for a long time or repeatedly use a muscle • Increase the length of time a position is held or number of repetitions performed • Use free weights, machines, or body weight

  18. Benefits of Resistance Exercise • Increase muscle strength and endurance • Protect against sports-related injuries • Improve performance in any sport • Prevent sport-specific muscle imbalances (by strengthening ALL major muscle groups) • Improve balance • Strengthens bones • Maintain healthy weight • Improve confidence

  19. Tips • To improve Muscle Strength: • Larger weight • Low number of repetitions (6-12) • 2-3 sets • Increase resistance when 3 sets of 10-12 repetitions no longer causes fatigue • To improve Muscle Endurance: • Smaller weight • High number of repetitions • 4-5 sets • Increase repetitions before increasing weight

  20. Tips • Use correct form! • Avoid substitution • Avoid overtraining • Train muscles every other day or up to 5 days/ week

  21. Fitness Competition • Group 1: Push up competition • Group 2: Broad Jump competition • Group 3: Sit up competition

  22. Presidential Fitness Test Normal Values

  23. NFL Combine Results Broad Jump Test

  24. At Home Workout

  25. Jump Sequence 1. Lunge jump 3. Squat jump 2. Tuck jump

  26. Push-ups Traditional Push-Up Modified Push-Up Diamond Push-Up Spiderman Push-Up

  27. Abdominal Sequence 1. Bicycle Crunches 3. Plank 4. Side plank 2. Reverse Crunches

  28. Lunges

  29. Biceps Curls

  30. Standing Row

  31. 3-Way Raise 1 2 3

  32. Athletic Future - College Recruitment • KNOW THE RULES! • Make sure you are eligible! http://www.ncaa.org/wps/wcm/connect/public/ncaa/eligibility/index.html • Contact schools you are interested in don’t wait for them to come to you

  33. QUESTIONS???

  34. References • Physical Activity Guidelines for Americans. Chapter 3: Active children and adolescents [Web page]. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/chapter3.aspx. Accessed January 28. • Kisner K, Colby LA. Resistance exercise for impaired muscle performance. In: Therpaeutic Exercise. 5th ed. Jaypee Brothers Medical Publishers Ltd; 147-164.

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