Most Athletes begin their pre-season training this week with most clubs from all kinds of sports beginning their training for the 2015 season. A big factor to take in to consideration for the upcoming 2014/2015 season is the preparation an athlete can undertake away from the club. Injuries are a major factor in all sports, and with amateur athletes in certain sports, a missed week can mean a loss of income. With local sport becoming bigger and more funded, players are being paid large sums of money to play a sport they love. This income helps to pay off mortgages, save for family holidays, or for young players a first car or home. A missed week to a simple injury that couldve been avoided can be a major loss. Simple exercises can be done to reduce the injury risk to players of all sports at the major joints, the shoulders, hips and knees. Prevention exercises for the shoulder are as follows: - Lateral rotation with a cable or resistance band - this strengthens the rotator cuff muscles which supports the shoulder joint - External rotation with a cable or resistance band - Cable or resistance band row - strengthens the muscles of the back (rhomboids and trapezius) helping with neutralising rounded shoulders and giving stability of the scapula - Resistance band pull aparts The Glute Max is the power house of the lower body and most of the prevention exercises given for the lower body revolve around this muscle. 95% of athletes have poor activation of the glute max and supporting muscles. For the hips and knees: - Resistance band or cable leg abduction - strengthens the glute med and min which supports the hip joint and gives support to patella tracking - Resistance band or cable adduction - strengthens the adductions (groin) and gives support to patella tracking - Glute bridges - development of hip extension (glute / hamstring complex) (advancement - single leg glute bridge) - Single leg squat - development of the muscles of the hip stabilisation and proper patella tracking - Single leg deadlift - development of hip extension (glute/hamstring complex) - Resistance band lateral walks - Fit ball squeeze A single set of 10 reps of each exercise before each workout will take around 7-9 mins or less. An easy thing to put into a warm up. Is 7 extra minutes to your warm up isnt much to give to ensure that you are completely prepared moving into the 2015 season and increase your performance! For more information, contact Todd now!
Posted on: Tue, 18 Nov 2014 03:04:18 +0000
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