Issue 11.3 NSCA’s June/July ‘12 Performance Training www ... · nsca’s performance training...

NSCA’s

TrainingJournal

Performance

FeaturesMethods for Training

Baseball PlayersMatthew DiLallo, MA,

CSCS, USAW-1

Fencing: A Motion Analysis of Attacks and

Common Exercises to Improve Speed

Sean M. Wells, PhD, DPT, PT, ATC/L, CSCS,

NSCA-CPT and Russell Hogg, PhD

Summer Games

Issue 11.3June/July ‘12

www.nsca.com

about thisPUBLICATION

NSCA’s

Performance TrainingJournal

2

The NSCA’s Performance Train-ing Journal (ISSN: 2157-7358) is a publication of the National Strength and Conditioning Asso-ciation (NSCA). The PTJ publishes basic educational information for Associate and Professional Members of the NSCA. These groups include novice personal trainers, novice strength coach-es, and training enthusiasts. The journal’s mission is to publish ar-ticles that provide basic, practi-cal information that is research-based.

Copyright 2012 by the National Strength and Conditioning Asso-ciation. All Rights Reserved.

Disclaimer: The statements and comments in the NSCA’s Per-formance Training Journal are those of the individual authors and contributors and not of the National Strength and Con-ditioning Association. The ap-pearance of advertising in this journal does not constitute an endorsement for the quality or value of the product or ser-vice advertised, or of the claims made for it by its manufacturer or provider.

NSCA MissionAs the worldwide authority on strength and conditioning, we support and disseminate re-search-based knowledge and its practical application, to improve athletic performance and fitness.

Talk to us…Share your questions and com-ments. We want to hear from you. Write to the NSCA’s Perfor-mance Training Journal, NSCA, 1885 Bob Johnson Drive, Colo-rado Springs, CO 80906, or send an email to [email protected].

Editorial Office

1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: +1 719-632-6722

Editor T. Jeff Chandler, EdD,

CSCS,*D, NSCA-CPT,*D, FNSCAemail: [email protected]

Managing Editor Britt Chandler, MS,

CSCS,*D, NSCA-CPT,*Demail: [email protected]

Publisher Keith Cinea, MA, CSCS,*D,

NSCA-CPT,*Demail: [email protected]

Copy Editor Matthew Sandsteademail: [email protected]

Editorial Review Panel

Scott Cheatham, DPT, OCS, ATC, CSCS, NSCA-CPT

Meredith Hale-Griffin, MS, CSCS

Ed McNeely, MS

Mike Rickett, MS, CSCS

Chad D. Touchberry, PhD, CSCS

Joel Bergeron, MS, CSCS,*D

Nicole Dabbs, MS

Tyler Goodale, MS, CSCS

Samuel Gardner, MS, CSCS, USA-W Dual Certified:Level 1 Weightlifting Coach and Sports Performance Coach

Joshua West, MA, CSCS

Andy Khamoui, MS, CSCS

Scott Austin, MS, CSCS

Adam Feit, MS, CSCS

nsca’s performance training journal • www.nsca.com • volume 11 issue 3

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8 Methods for Training Baseball PlayersMatthew DiLallo, MA, CSCS, USAW-1This featured article examines traditional methods for training baseball players and uses recent

research to improve upon the traditional methods. This article then offers safe alternative train-

ing methods to optimize strength and power gains and focus training on the proper energy

systems to help prevent overuse injuries.

Fencing: A Motion Analysis of Attacks and Common Exercises to Improve SpeedSean M. Wells, PhD, DPT, PT, ATC/L, CSCS, NSCA-CPT and Russell Hogg, PhDA motion analysis of fencing movement patterns are detailed in this featured article. This

motion analysis proves that fencing athletes perform athletic actions from a stance that is

unique to the sport. Based on the unique physical requirements of the sport, common training

exercises appropriate for athletes engaged in the modern sporting form are also provided.

Summer Games

Personal Training for PerformanceGames and Drills for Improved PerformanceChat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-ARThis column defines the various motor

skills required by games and drills. The

difference between open and closed

agility games and drills is detailed as well

as examples to incorporate into a training

program.

Sport-Specific ConditioningSmall-Sided GamesPatrick McHenry, MA, CSCS,*D, USAW-1This column presents an innovative way

for coaches to apply small-sided games

to a team’s training program to improve

performance. Sample games are provided

but the amount of variations is limitless,

and coaches are encouraged to explore all

small-sided games.

Training TableMultivitamins for AthletesDebra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Courtney Hernandez, MS, RD, LDNAlthough there have been conflicting

studies about the benefits of supplement

use by Americans, many health experts

now recommend that most adults take a

daily multivitamin. This column will explore

the benefits of taking a daily multivitamin,

and explain how athletes’ vitamin needs

differ from that of average adults.

12

4

6

10

Chat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-AR

about theAUTHOR

personal trainingfor performance

4

Chat Williams is the

Supervisor for Norman

Regional Health Club.

He currently sits on the

National Strength and

Conditioning Association

Board of Directors and

is the past NSCA State

Director Committee

Chair, Midwest Regional

Coordinator and State

Director of Oklahoma

(2004 State Director of

the Year). He also served

on the NSCA Personal

Trainer SIG Executive

Council. He is the author

of multiple training DVDs.

He runs his own company,

Oklahoma Strength and

Conditioning Productions,

which offers personal

training services, sports

performance for youth,

metabolic testing, and

educational conferences

and seminars for strength

and conditioning

professionals.


Motor Skills Defined Games and drills can improve multiple motor skills de-

pending on the selection and types of games incorpo-

rated. The following is a list of motor skills that may be

enhanced by games and drills:

• Agility: The ability of an individual to change

direction (quickly) or velocity of the body due to a

stimulus. Agility can be challenged by standard tests

including cones and ladders, or on the field or court

with games and drills.

• Balance: The ability to maintain the body’s position

over a fixed base of support (static) or while the

body is in motion, or challenged by a changing base

of support (dynamic). Three components that affect

balance are visual, the vestibular system (inner ear),

and proprioception.

• Coordination: The ability to move through a complex

set of movements while maintaining balance.

• Power: Measured by the rate at which work is per-

formed, or the amount of work performed in a given

time. Vertical jumps and broad jumps are tests that

can assess power.

• Reaction Time: The ability to react to a stimulus

involving the senses, usually auditory or visual in

regard to sport. Playing defense in basketball or

catching a line drive in baseball are examples chal-

lenging reaction time.

• Speed: The ability to cover a distance, or perform

a movement, in a short amount of time. A 40-yard

sprint is a common test to measure the speed of an

individual (1).

Closed vs. Open Agility Games and DrillsThere are several types of agility games and drills that a fit-

ness professional can incorporate into a training program

using cones, hurdles, ladders, medicine balls, and reac-

tion balls. Closed agility drills will maintain a consistent

and pre-determined pattern which may improve through

learned behavior and practice (2,3). Closed agility drills

may aid an individual in perfecting a technique within

a specific distance, diameter, or parameter. Many times

these drills include sprinting in a linear pattern with later-

al shuffling and backpedaling. Examples of closed agility

drills include the pro-agility drill, T-drill, L-drill, and specific

ladder drills. Open agility drills are performed in an ever-

changing environment, in a controlled chaos manner,

with limited restrictions (2,3). Examples of open agility

drills include dodge ball drills, medicine and reaction ball

drills, and mirroring-type drills. Initially, closed agility drills

can enhance performance by improving acceleration, de-

celeration, and body awareness. Once specific patterns

of the drills are mastered, open agility drills should be in-

troduced to increase difficultly. Open agility drills require

the individual to respond and react to unplanned external

stimuli or other movement patterns of an individual (3).

Drills and Games ExamplesT-Drill (Closed Agility) (Figures 1 – 5)The T-drill is a closed agility drill that focuses on linear

speed, lateral shuffling, and backpedaling. Layout consists

of four cones in the formation of a “T” with cone A as the

starting point, cone B 10 yards apart directly ahead, and

cones C and D 5 yards apart on the left and right side of

cone B. The individual starts at cone A. On the command

of the fitness professional, the individual sprints to cone B

and touches the cone with their right hand. The individual

will cut left and shuffle sideways to cone C, and touch the

cone, this time with their left hand. Then, they will decel-

erate and shuffle sideways to the right to cone D, touch-

ing the cone with their right hand. They decelerate again,

Games and Drills for Improved Performance

personal training for performance


Games and Drills for Improved Performance

shuffle back to cone B touching the cone with their left hand,

make a cut, and backpedal to cone A. Time is complete when

they pass cone A.

Cat and Mouse (Open Agility) (Figures 6 – 8) Cat and mouse is a mirroring-type drill that uses a velcro strap

fastened around the waist of each individual. The object of

the game is for the “mouse” to separate far enough away from

the cat so that the velcro strap in the middle of the two in-

dividuals releases. The game can be limited to lateral move-

ments in a specific range and distance, or can be opened up

to all movement patterns. The “cat” must do their best to

mimic and react to the movements of the mouse maintaining

close proximity.

Medicine Ball Tennis (Open Agility) (Figures 9 – 12)Medicine ball tennis is an open agility game played on the

tennis court; the same rules as tennis apply except the game

requires a rubber medicine ball that will bounce. The objec-

tive of the game is to return the ball over the net with minimal

steps (fast-paced) before the ball bounces twice. Overhead

throws and rotational throws may be used to return the ball.

If the ball bounces twice before caught and returned over the

net, the individual serving is awarded a point. The first person

to score 10 points (win by 2) is the winner. This can be modi-

fied depending on the desired duration of the game. Playing

rally points would be another modification to help speed up

the game. The size and the weight of the ball should be de-

termined by skill level, fitness level, and size of the individuals

playing. Adding a smaller racquetball or reaction ball to the

game may increase the difficulty of play for the individuals.

References1. Baechle, TR, and Earle, RW. Essentials of strength training

and conditioning. Champaign, IL: Human Kinetics 471–490,

2000.

2. Dawes, J. Creating open agility drills. Strength and

Conditioning Journal 30(5): 54–55, 2008.

3. Holmberg, P. Agility training for experienced athletes: A

dynamical systems approach. Strength and Conditioning

Journal 31(5): 73–78, 2009.

Figure 1: T-Drill – Set-Up

Figure 3: T-Drill – Shuffle Left

Figure 5: T-Drill – Backpedal and Finish

Figure 7: Cat and Mouse – Action

Figure 9: Medicine Ball Tennis – Rotational Throw

Figure 11: Medicine Ball Tennis – Overhead Throw

Figure 2: T-Drill – Start and Sprint

Figure 4: T-Drill – Shuffle Right

Figure 6: Cat and Mouse – Set-Up and Start

Figure 8: Cat and Mouse – Action

Figure 10: Medicine Ball Tennis – Rotational Throw

Figure 12: Medicine Ball Tennis – Overhead Slam

about theAUTHOR

nsca’s performance training journal • www.nsca.com • volume 11 issue 3 6

Patrick McHenry is the

Head Strength and

Conditioning Coach at

Castle View High School

in Castle Rock, CO. He

designs the lifting and

speed/agility programs

for all the weightlifting

classes as well as works

with the school’s 20

varsity sports. McHenry

earned a Master’s degree

is in Physical Education

with an emphasis in

Kinesiology from the

University of Northern

Colorado. He is a Certified

Strength and Conditioning

Specialist® with Distinction

with the National Strength

and Conditioning

Association. He is also

a Certified Club Coach

with USA Weightlifting.

McHenry has worked with

athletes from youth to

the elite-level in a wide

variety of sports. He has

presented at international

and national strength

coaches and physical

education conferences.

He is published in books,

journals, internet manuals

and videos.

sport-specificconditioning Patrick McHenry, MA, CSCS,*D, USAW-1

Coaches looking for an innovative way to train sport-

specific skills and movement patterns to improve player

performance can use small-sided games. The skills and

movement patterns developed in small-sided games have

been shown to be effective for “providing skill transfer to

a competitive environment,” thus, making athletes better

(2). Research has shown that small-sided games are also an

effective way to develop multidirectional movement pat-

terns used in games (3). Small-sided games can be used

with any sport and research has shown that it is beneficial

for soccer, volleyball, rugby, wrestling, basketball, hockey,

and tennis, to name a few. Small-sided games can be an

effective means for simulating the physiological demands

of the sport while reducing the risk of injuries (2).

When designing a small-sided game it does not have to

take a lot of planning by the coach. It can be as simple as

dividing a team into smaller teams and letting them play

with modified rules in a smaller area. Establishing param-

eters allows the coach to focus on specific skills needed to

be successful in the sport. The level of complexity depends

on the objective of the training session. From a coaching

perspective, every workout needs to have a purpose so

the athletes know what they are working on. If it is a res-

toration day to have some fun, the coach should let the

athletes know that. If there is a specific skill that is being

worked on, then the athletes need to know that as well.

Small-sided games can also be used in place of condition-

ing. It is important to make sure the athletes understand

the training objective when small-sided games replace

conditioning. Research has shown that high metabolic de-

mands of a small-sided game improved tactical strategies

used during a regular game (1).

Types of Small-Sided GamesTeam handball variationAn easy to use small-sided game is a modified version

of team handball. To set up the game, use the width of a

basketball court, indoor soccer goals (which can be made

from PVC pipe) and a volleyball or small soccer ball. Have

four or five players on each side with a goaltender for each

team. To work on eye-hand coordination, passing, and in-

duce more movement, implement a rule that once a play-

er catches the ball they may not take a step; they have to

pass. Thus, each team will have to work together to get the

ball to the other end of the court.

To speed up the game, a 30-s shot clock can be used. Varia-

tions for the game can include a three-step rule, or remov-

al of the goaltender position. If you do not have access to

goals, large 50-gal trashcans can be substituted.

King of the court: Volleyball variationEach player will find a partner. The coach will put one

team on one side of the net while the other team is on the

same side as the coach. The coach throws the ball to the

team on his side of the net and they must hit it three times

before it can be hit over the net to the other team. The

ball must be hit three times before it can go over the net.

Whichever team wins the point stays on the far side of the

net. The losing team rotates out and a new team moves to

the coach’s side of the net. If the team on the coach’s side

of the net does not hit the ball three times before hitting it

to their opponent’s side, they must rotate out and the new

team takes their place.

Short court soccerUsing half of a basketball court, goals are set on each side

so that the game is played on the width of the court. The

goals are approximately 3-ft wide. This will allow the play-

ers to focus on their footwork because their opponents

are closer to them. A variation could include the use of

a futsal ball, which is a smaller soccer ball that does not

bounce as much as a regular soccer ball.

These are three examples of small-sided games that can

be modified to meet your team’s training needs. There are

many more ways to manipulate the structure of the game

to meet the physiological training needs of the players.

Small-Sided Games


sport-specific conditioning

References1. Abdelkrim, N, Castagna, C, Fazaa, S, and Elati, J. The effect of players’

standard and tactical strategy on game demands in men’s basketball.

Journal of Strength and Conditioning Research 24(10): 2652–2662, 2010.

2. Gabbett, T, Jenkins, D, and Abernethy, B. Influence of wrestling on the

physiological and skill demands of small-sided games. Journal of Strength

and Conditioning Research 26(1): 113–120, 2012.

3. Jeffreys, I. The use of small-sided games in the metabolic training of high

school soccer players. Strength and Conditioning Journal 26(5): 77–78,

2004.

Small-Sided Games

http://www.humankinetics.com

feature

about theAUTHOR

Matthew DiLallo

graduated from the

University of Colorado in

2009 with a Bachelor of

Arts degree in Integrative

Physiology. DiLallo also

played five years of

collegiate football, four

as the starting punter

on the University of

Colorado football team.

He graduated from the

University of South

Florida with a Master of

Arts degree in Exercise

Science in 2011. DiLallo

is a Certified Strength

and Conditioning

Specialist®, and Level

1 USA Weightlifting

certified. He recently

completed an internship

with the Pittsburgh

Pirates in Bradenton, FL

and is currently working

at Athletic Edge Sports

in Lakewood Ranch,

FL training high school

athletes.


summer games

Matthew DiLallo, MA, CSCS, USAW-1

Physical qualities required to be a baseball player

are anaerobic power, anaerobic capacity, and to

a lesser degree, aerobic capacity. Baseball train-

ing should consist of methods to improve these quali-

ties (9). According to the principle of specificity, muscles

must be used in similar patterns and ways that they are

needed in order to make specific gains. It would make

sense then that the methods used for conditioning

baseball players should be similar to the demands of the

sport, and focus on developing the anaerobic energy

systems. However, the lack of adherence to specific sci-

entific information has led to a variety of conventional

and innovative techniques being used for the improve-

ment and maintenance of the physical conditioning of

baseball players with many programs not including an

anaerobic emphasis.

Traditional methods of training baseball players focus

on building a large aerobic base. Pitchers need an ad-

equate aerobic capacity to fully recover between their

intensive bouts of anaerobic power (e.g., pitching) and

position players need it between their anaerobic bouts

of power (e.g., sprinting the field, running the bases, and

swinging the bat). These anaerobic bouts are divided by

extended times of inactivity (9). The aerobic base was

traditionally developed using long-distance, continu-

ous running. However, research has shown that endur-

ance exercise lasting longer than 30 min has detrimen-

tal effects on power output (7,8). According to a study

published by Rhea and colleagues, endurance training

and power training are not compatible and should not

be trained at the same time for baseball players (7).

Endurance training has also been shown to decrease

muscle fiber size, muscle strength, and muscle power,

all of which are detrimental to a baseball athlete (4). So

how do baseball athletes build an aerobic base while

still maintaining power and strength? A study by Bur-

gomaster et al. showed that aerobic capacity can be in-

creased via high-intensity interval training rather than

through steady state, long aerobic training (2). A study

by Bulbulian et al. also showed that repeated sprints

with minimal rest intervals could increase VO2max

(3). An increase in VO2max correlates to an increase in

aerobic capacity. Current baseball conditioning activi-

ties should be directed away from traditional extended

aerobic endurance exercise and switched to interval-

type, repeated sprint conditioning. Tempo runs/tempo

throws are a great example of this type of training.

Power is defined as P=(force x displacement)/time. In-

creases in power can occur in two ways: increase the

ability to exert force (get stronger) or decrease the

amount of time it takes to exert the force (rate of force

development) (4,6). However, there is limitation to this

equation. The velocity of movement slows down as the

weight increases. Therefore, it is important to work in

the correct range of percent RM (repetition maximum)

that allows maximum power production to be utilized.

Due to the weight of a baseball ball (5 oz) and bat (32

– 36 oz), the velocity of the movement is of greater im-

portance than force due to their lighter weights (6). Ac-

cording to research by McEvoy et al., the optimal range

for this movement velocity while power training is 30

– 50% of one’s 1RM for a given exercise. Moving weights

in this range has been shown to maximize power de-

velopment for the given exercise (6). A safe alternative

is adding resistance bands to the barbell in order to

prevent the slowing down and concurrent muscle de-

activation near the end of the movement. Adding resis-

tance bands in this manner allows for greater use of the

stretch shortening cycle.

The stretch shortening cycle is an important compo-

nent in all running and throwing activities. As a muscle

is rapidly stretched, elastic energy is stored in the mus-

cle. This stored elastic energy can be used to produce

Methods for Training Baseball Players


a more powerful concentric contraction, which

results in a more powerful muscular contraction

overall. Based on this finding, it can be conclud-

ed that the use of this method of training may

contribute to increases in throwing and running

speed. The use of accommodated resistance

shortens the time in which the bar decelerates

as well as increases the amount of time spent

near peak velocity, therefore increasing the rate

of force development. It has been shown that

using resistance bands attached to a barbell sig-

nificantly increases one’s peak power and peak

force (4,6,9).

Pitchers and position players must train for both

strength and power, and throw the baseball

maximally with good mechanics. Research sug-

gests that most professional pitchers have some

degree of shoulder instability (5). Therefore, add-

ing heavy chest and overhead lifts could increase

shoulder instability and increase the risk of pos-

terior impingement syndrome. Furthermore,

the addition of extra pressing exercises could

cause further asymmetries and imbalances due

to the high volume of throwing performed (9).

To help avoid shoulder instability while training,

shoulder exercises should be performed after

exhausting the major muscle groups, or after a

throwing practice. This allows for concentration

on the small muscles of the rotator cuff when

lifting and helps avoid rotator cuff fatigue prior

to throwing or lifting (1). Due to the high vol-

ume of practices/games, that nearly all players

deal with, and the countless repetitions that are

needed to ingrain proper movement mechanics

of technical skills like pitching and batting, over-

use injuries are common among baseball play-

ers. Although much can be done to combat the

onset of these types of injuries, such as prehabili-

tation work for the rotator cuff and elbow as well

as scapular mobilization drills, to keep baseball

players healthy and properly rested from game

to game, the introduction of soft tissue work

from a trained professional is very important.

The physical capacities that should be trained

for baseball are outlined in this article. Improv-

ing anaerobic power and anaerobic capacity will

greatly improve sport performance. Baseball

players and coaches should stray away from the

traditional methods and adapt the methods out-

lined here to maximize their performance on the

field.

References1. Axe, M, Andrews, J, Zarins, B, and Wilk, K.

Overview of the principles of conditioning and

training: Injuries in baseball. New York, NY:

Lippincott-Raven Publishers; 527–531, 1998.

2. Burgomaster, K, Hughes, S, Heigenhauser,

G, Bradwell, S, and Gibala, M. Six sessions of

sprint interval training increases muscle oxidative

potential and cycle endurance capacity in

humans. Journal of Applied Physiology 98(6):

1985–1990, 2005.

3. Bulbulian, R, Chandler, J, and Amos, M. The

effect of endurance and sprint supplemental

training on aerobic and anaerobic measures of

fitness. Journal of Strength and Conditioning

Research 10(1): 51–55, 1996.

4. Coleman, E. Training the power pitcher.

Journal of Strength and Conditioning Research

31(2): 48–58, 2009.

5. Flesig, G, Dilman, C, and Escamilla, R.

Kinetics of baseball pitching with implications

about injury mechanisms. American Journal of

Sports Medicine 23(2): 233–239, 1995.

6. McEvoy, K, and Newton, R. Baseball throwing

speed and base running speed: The effects of

ballistic resistance training. Journal of Strength

and Conditioning Research 12(4): 216–221, 1998.

7. Rhea, M, Oliverson, J, Marshall, G, Peterson,

M, Kenn, J, and Ayllon, F. Noncompatibility of

power and endurance training among college

baseball players. Journal of Strength and

Conditioning Research 22(1): 230–234, 2008.

8. Tanisho, K, and Hirakawa, K. Training effects

on endurance capacity in maximal intermittent

exercise: Comparison between continuous

and interval training. Journal of Strength and

Conditioning Research 23(8): 2405–2410, 2009.

9. Wallace, B, Winchester, J, and McGuigan,

M. Effects of elastic bands on force and power

characteristics during the back squat exercise.

Journal of Strength and Conditioning Research

20(2): 268–272, 2006.

Methods for Training Baseball Players

about theAUTHOR


Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Courtney Hernandez, MS, RD, LDN

Debra Wein is a

recognized expert on

health and wellness and

has designed award

winning programs for

both individuals and

corporations around the

US. She is president

and founder of Wellness

Workdays, Inc., (www.

wellnessworkdays.com).

In addition, Wein is the

president and founder of

Sensible Nutrition, Inc.

(www.sensiblenutrition.

com), a consulting firm

of RD’s and personal

trainers, established

in 1994, that provides

nutrition and wellness

services to individuals.

Wein has nearly 20 years

of experience working in

the health and wellness

industry.

Courtney Hernandez has

been a Senior Nutritionist

with Wellness Workdays

for over five years. She

is a Registered Dietitian

(RD) with a Master’s

degree in Nutrition

Communication from the

Tufts University Friedman

School of Nutrition. She

is a Certified Wellness

Program Coordinator

(CWPC) after successfully

completing the National

Wellness Institute’s

certification program with

WebMD. She routinely

teaches behavior change

classes in areas of

weight management

and hypertension. She

also provides individual

nutrition counseling on

weight management,

sport nutrition,

cholesterol, and performs

body composition and

metabolism measures,

personal health

assessments, seminars,

lectures, and cooking

demonstrations.

Recommendations to take a daily multivitamin depend

on the health professional—some say yes, some say no.

Ideally, the best way to get your daily nutrients is from

the foods you eat. How do people eat a healthy diet that

includes plenty of fruits, vegetables, whole grains, good

sources of protein and healthy fats, every day? When it

comes to micronutrients, many Americans get less than

adequate amounts according to criteria set by the Insti-

tute of Medicine (2). Even athletes, who tend to pay closer

attention to consuming a healthy diet, may have a hard

time getting all of the nutrients they need from food (5).

Although there have been some conflicting studies about

the benefits of supplement use by Americans, many

health experts now recommend that most adults take a

daily multivitamin (1,2,7).

Athletes, in particular, may have an even greater need for

taking a multivitamin than an average adult. Many micro-

nutrients play key roles in energy metabolism and dur-

ing strenuous physical activity (4). Prolonged strenuous

exercise performed on a regular basis may also result in

increased losses of micronutrients from the body (4). Ad-

ditionally, vitamins and minerals are required in numer-

ous reactions involved with exercise and physical activity,

including energy, carbohydrate, fat and protein metabo-

lism, oxygen transfer and delivery, and tissue repair (6).

Athletes can increase their food intake to try to meet these

additional nutrient requirements, but many athletes may

not be willing to do this (especially those who train at a

certain weight or need to make weight requirements).

According to a study published by Louis and colleagues

there is evidence that taking a multivitamin can help with

recovery, especially after strenuous exercise (3).

Based on the study by Louis and colleagues, athletes

should consider taking a multivitamin. Taking a multivita-

min supplement should never be a substitute for proper

eating and you should think of it as nutritional insurance

and a “supplement” to your diet. Which multivitamin

should you take, though? Choosing a multivitamin can be

overwhelming since there are so many available choices.

The first thing to consider is which delivery form do you

prefer (e.g., tablet/capsule, liquid, chewable, powder).

Liquids are easily absorbed and are ideal for those who

cannot swallow pills. Capsules tend to be easier to absorb

and usually have fewer additives than tablets, but are gen-

erally more expensive than tablets. Chewables are ideal

for people who have a hard time swallowing large pills.

Before choosing a product, be sure to read the label care-

fully to see what the product contains. Look for products

that do not exceed 100% of the DRI (daily reference in-

take) of the major vitamins established by the Institute of

Medicine (2). Most multivitamins (but not all) also contain

minerals. Be sure to look for labels that say the product

meets the standards of the United States Pharmacopeia

(USP). This organization sets manufacturing standards for

medications and supplements sold in the United States

(7).

Some companies market their multivitamins as “food-

based” claiming that that the vitamins/minerals are com-

bined with powdered whole foods such as fruits and veg-

etables before they are encapsulated or tableted. There is

no scientific research to support the claims but purported

advantages are better absorption and less gastrointesti-

nal distress because the vitamins are taken with real foods.

These products are usually more expensive and not neces-

sarily worth the extra money. Take your multivitamin with

a meal and you will likely achieve the same benefit.

Athletes tend to have greater need for a daily multivitamin

but you should check with your local healthcare provider

for personal recommendations.

Multivitamins for Athletes

training table


References1. Fletcher, RH, and Fairfield, KM. Vitamins for

chronic disease prevention in adults: Clinical

applications. Journal of the American Medical

Association 287(23): 3127–3129, 2002.

2. Institute of Medicine. Dietary reference

intakes: Recommended daily allowances and

adequate intakes. Retrieved May 1, 2012,

from http://iom.edu/Activities/Nutrition/

SummaryDRIs/~/media/Files/Activity%20Files/

Nutrition/DRIs/RDA%20and%20AIs_Vitamin%20

and%20Elements.pdf. 2012.

3. Louis, J, Hausswirth, C, Bieuzen, F,

and Brisswalter, J. Vitamin and mineral

supplementation effect on muscular activity and

cycling efficiency in master athletes. Applied

Physiology, Nutrition, and Metabolism 35(3):

251–260, 2010.

4. Maughan, RJ. Role of micronutrients in sport

and physical activity. British Medical Bulletin

55(3): 683–690, 1999.

5. Misner, B. Food alone may not provide

sufficient micronutrients for preventing

deficiency. Journal of the International Society of

Sports Nutrition 3: 51–55, 2006.

6. Volpe, SL. Micronutrient requirements for

athletes. Clinics in Sports Medicine 26(1):

119–130, 2007.

7. Willett, WC, and Skerrett, PJ. Eat, drink, and

be healthy. Free Press: New York, NY; 2001.

Multivitamins for Athletestraining table

feature

about theAUTHOR

12

summer games


Fencing is usually considered an open-skilled

combat sport, but it is unique among combat

sports because it can be practiced at full speed

and contact with minimal risk of an acute injury. The es-

sential objective of fencing is to touch one’s opponent

with your fencing weapon before the opponent can do

the same, scoring points to win either a 5 or 15-point

fencing match, or bout. Bouts can range from 5 to more

than 45 min in overall length. The sport of fencing has

grown tremendously in the United States over the last

20 years, in a trend that has seen U.S. fencers win their

first Olympic gold medals in 100 years, in 2004. Despite

this growth, there is very little research on optimal

physical training programs for fencing athletes, as well

as very little research on patterns of injury and strate-

gies for injury prevention. The aim of this article is to

describe the kinematics of major fencing actions and,

based on the unique physical requirements of fencing,

discuss common exercises within a training program

appropriate for athletes engaged in the modern sport-

ing form.

Today, the sport has become a much more explosive en-

deavor, emphasizing pure speed of action more than its

ancestral forms. This places new demands on the mus-

culoskeletal system of athletes, which have major clini-

cal ramifications in terms of prevention and treatment

of acute injuries and chronic, repetitive stress disorders.

Fencing also relies heavily upon equipment, including

light, slender steel “weapons” of around 1 m in length

(usually with an orthopedic hand grip), a protective

uniform of heavy fabric, a metal-mesh facemask, and

oftentimes plastic chest protectors. The physical char-

acteristics of the weapons have obvious implications for

musculoskeletal performance, and the heat-insulating

properties of the uniforms also have major physiologi-

cal ramifications.

Motion AnalysisIt is commonly accepted that foil and epee fencing are

similar in regards to their movement patterns, with sa-

bre being markedly different. With this concept in mind,

motion analysis that utilizes high-speed cameras and

still photographs can be used to determine movement

patterns in the sport of fencing.

The foundational position for fencers is the guard po-

sition. In this position, the right-handed fencer stands

with the right side toward an opponent, with the right

foot forward and toes pointing directly at the oppo-

nent. Weight is distributed equally between the right

and left leg with a slight tendency for the athlete to be

shifted onto the toes/forefoot of the left foot, which

is at a right angle in comparison to the right foot. The

weight distribution varies depending on a fencer’s style,

position on the strip, and expected moves. The knees

are both flexed with the left leg more flexed. The trunk

is rotated to the left, decreasing the visible target area

available to the opponent. The left upper extremity is

either relaxed or held near the left side of the facemask.

The weapon arm is held near the body with the elbow

bent to approximately 90° and the wrist straight. Move-

ments forward and backward along the strip are called

advancing and retreating, which are essentially small

forward/backward steps carefully within this guard pos-

ture. Clearly, fencing athletes perform athletic actions

from a stance unique from any other sport. From this

stance, fencing athletes perform various “attacks.”

A fencing athlete initiates an attack with movement of

the weapon arm towards the opponent by extending

the elbow and rotating the trunk to the left. This basic

maneuver is termed a “thrust.” Typically, a thrust is com-

bined with lower extremity movements; most fencing

coaches utilize the motto, “the arm extends the weapon,

Sean M. Wells is an instructor in the Exercise Science and Athletic Training program at Florida Gulf Coast University. He obtained a Bachelor of Science in Athletic Training and a Doctorate in Physical Therapy from the University of North Florida. Wells has experience as a licensed orthopedic physical therapist and a licensed athletic trainer. His current areas of interest for research are total joint replacements, aging, and neurological conditions. He has published several studies on aging and assisted with studies in the areas of wound care and evidence-based practice. Wells owns and operates Naples Personal Training in Naples, FL, an institute that embraces merging evidence and experience with fitness and rehabilitation. He also serves as a consultant fitness expert for BistroMD, a physician-designed meal delivery program.

Russell Hogg is an Assistant Professor at Florida Gulf Coast University. Hogg earned his Bachelor’s from Baylor University, and both his Master’s of Philosophy and Doctorate in Biological Anthropology from the Graduate Center of the City University of New York, as part of the New York Consortium in Evolutionary Primatology (NYCEP). Hogg currently teaches human anatomy and neuroanatomy to physical therapy, athletic training, and exercise science students.

Sean M. Wells, PhD, DPT, PT, ATC/L, CSCS, NSCA-CPT and Russell Hogg, PhD

Fencing: A Motion Analysis of Attacks and Common Exercises to Improve Speed


Fencing: A Motion Analysis of Attacks and Common Exercises to Improve Speed

the legs deliver the weapon to the opponent.”

Therefore, in order to contact the opponent, the

fencing athlete must either 1) be close enough

to an opponent to reach with only a thrust, 2)

must advance with a thrust, or 3) lunge with a

thrust. The thrust on its own is a relatively simple

action, with the advancing thrust slightly more

complex as the fencing athlete must simultane-

ously adjust his/her distance from the opponent.

The lunge is the most frequent attack and is chal-

lenging in that it involves marked power and

flexibility in the lower extremities especially, and

coordination between upper and lower body (1).

During high-speed motion analysis, the lunge

can be seen in two phases, the acceleration and

deceleration/contact phases. In the acceleration

phase, the lunge begins with an explosive thrust

towards the opponent. The fencing athlete takes

weight off the lead leg to begin extending the

knee and, consequently, dorsiflexing the ankle.

Concomitantly, the rear leg couples an explosive

knee extension and hip abduction to propel the

body forward towards the opponent. During this

maneuver, the trunk remains upright to ensure

the weapon can be delivered to the correct loca-

tion on the opponent. In the deceleration/con-

tact phase, the lead foot makes a heel-strike with

the tibialis anterior, quadriceps, hamstrings, and

hip extensors. The lead ankle moves into full dor-

siflexion at the end of the contact phase, with

the knee also moving into and beyond 90° of

flexion, depending on the reach needed to hit

the opponent. It is critical to prevent the knee

from flexing beyond the planted toes. At the end

of the deceleration phase, the lead hip is exter-

nally rotated and horizontally abducted to allow

the lead knee to remain pointing at the oppo-

nent. During the deceleration phase, the trailing

foot remains on the ground with the inside of

the foot often sliding or rolling on the ground.

Common ExercisesThree common training exercises utilized for

fencing athletes are lunges, chest presses, and

lateral raises. The lunge exercise is designed to

improve lower extremity strength and power,

which is vital for executing the thrust (1). Lunges

are performed from a standing position, with

a dumbbell in each hand. The athlete steps

forward with one leg, bending the trailing leg

so that it approaches the ground. The leading

leg remains bent in a right angle, ensuring the

knee does not move forward beyond the toes.

Pushing through the heel the athlete returns to

a standing position. This is then repeated with

the opposite leg as the lead leg. To improve

strength, a recommended weight should be se-

lected in order for the athlete to complete three

sets of 6 – 12 repetitions for each leg.

Another excellent exercise for fencing athletes

is the chest press. This exercise, commonly re-

ferred to as a bench press, promotes the utiliza-

tion of the pectoralis, deltoid, and triceps muscle

groups to promote speed with thrusting. This ex-

ercise is performed with the athlete on a bench

with the weight set to allow the athlete to com-

plete four sets of 3 – 6 repetitions at a high rate

of speed.

The last exercise commonly used to train fencing

athletes is the lateral shoulder raise. This exercise

promotes the endurance needed to maintain the

upper extremities in an upright, on-guard posi-

tion. Furthermore, this exercise promotes rotator

cuff strength, which may help prevent shoulder

injuries (2). The fencing athlete performs the ex-

ercise in a standing position with a dumbbell in

each hand (the weight should be light to start).

One repetition consists of the athlete raising

their arms from their side until their upper arms

are parallel to the floor and then lowering the

weight back to their side in a controlled motion.

Ideally, the weight should allow the athlete to

perform two sets of 20 – 25 repetitions.

The motion analysis above allows coaches to

better conceptualize the biomechanical de-

mands of the sport. The rationale for the com-

mon exercises used for this unique population is

also rooted in this analysis, with a heavy empha-

sis on speed. As the awareness of this Olympic

sport continues to grow, so will its body of re-

search and training principles.

References1. Gresham-Fiegel, C, House, P, and Zupan,

M. The effect of non-leading foot placement

on power and velocity in the fencing lunge.

Published ahead of print. Journal of Strength and

Conditioning Research, March 2012.

2. Niederbracht, Y, Shim, AL, Sloniger, MA,

Paternostro-Bayles, M, and Short, TH. Effects

of a shoulder injury prevention strength training

program on eccentric external rotator muscle

strength and glenohumeral joint imbalance

in female overhead activity athletes. Journal

of Strength and Conditioning Research 22(1):

140–145, 2008.

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